The summer is here and for many of us this means invitations to countless BBQs. Don’t stress. Stress is never good for a body- especially when you are trying to lose weight! I have some amazing tips to help you BBQ and still eat clean and work towards your weight loss and fitness goals. Now, if we have had a specific conversation about your diet- please contact me. These are GENERAL guidelines. I’m always available to talk specifics.

If you can, always host the BBQ at your house. Sure, it may not always be the easiest of tasks- but it is easier than running off extra calories put into food by others. When you host, you cook. This means you can control what food is served and how much fat, salt, etc. is put into each dish. Always select foods that are healthy. Try grilling tofu. Grill fish, boneless and skinless chicken, or really lean cuts of meat. Stay away from hamburgers and hotdogs if at all possible. I also recommend using a homemade marinade with a healthy base of garlic, ginger, honey-lime and some soy sauce. Use some spices, like red pepper flakes, and marinate the meat (tofu too)for four hours minimum.

When it comes to grilling vegetables keep it simple. Don’t soak corn in buttermilk (like many do) or add tons of sugar to onions (also popular). Stay as fresh and natural as possible. Grilling veggies with a little olive oil and salt will amplify their taste. There is no need to drown out the essential flavors of vegetables with needless butter or sauces.

BBQs can be a great option for dieters when done right. So, enjoy family and friends this summer and host a healthy BBQ!

I recently explained the case study below to a few friends. Like most people, my friends had been stuck on the old-school mindset of training for lean athletic muscle. This is basically the understanding that one has to workout for at least one hour to see true and permanent results.

Where did the one-hour thing come from anyway?

Well anyways, let me explain how it is scientifically proven that shorter, “sharper” workouts give us exponentially greater results when it comes to lean, athletic muscle.

The case study below proves that a similar method of training produces way better results, in way less time!

Now onto the case study:

Traditional Cardio is actually making everyone “fatter.” There is no doubt about it and the research is there. That’s why people look the exact same if not worse after 12 weeks of so-called “exercise”.

Myth: “You must workout for at least 60 minutes per session to see true results.”

Fact: “You can achieve more in 15 minutes than you ever could in a 60 minute, Slow, Boring, cardio session.”

Don’t you think so?

<<<This simple 15 Minute “ICRT” secret that is curing the cardio zombies!>>>

Research shows that this new form of strategically designed workouts is putting traditional cardio to absolute shame.

Case in point:

A 2012 study from the European Journal of Applied Physiology tested two groups of males; one group participating in long 45-90 minute cardio and one group participating in FAST, SPECIFIC resistance and cardio intervals.

Results: The group that participated in short, higher intensity cardio-resistance workouts achieved exponentially greater results, in less time

(European Journal of Applied Physiology. Vol. 112 (5). MAY 2012. 1907-1915).

You can probably guess what’s coming next.

I was reading an article in The Huffington Post about people who experience the dreaded mid-life crisis. Besides going bonkers with their money and switching partners out of the blue, their fitness and diet routines tend to suffer; The post suggested that people stay away from fried foods. Duh!!!!!!!;

I'm here to tell you that you don't have to go bonkers when it comes to the middle of your life. You can adjust how you are eating, but nice things for yourself, and surround yourself with supportive friends. Celebrations of any type, including a mid-life crisis (if you can even call it a celebration) are not an excuse to edge off the health and fitness cliff! &;

I try to help clients personalize their fitness and eating routines as best possible. Personalization is key, which is why we have a medical weight loss program. But, here are some basic rules of thumb for those of you over forty.

#1. Eat more avocado. Avocados are almost as good as blueberries in promoting brain health, but oy, such a fatty fruit -- albeit a good fatty fruit. Monunsaturated fats help with a healthy blood flow. They reduce blood pressure -- good for those with hypertension.

#2. Eat more grapefruit. You have to be careful with this one. There are hundreds of medications that interact with grapefruit, so ask your doctor before starting to amp up your intake of it. Grapefruit is the perfect fruit for people who are aging and have high-cholesterol. Studies have show that a single grapefruit a day can reduce cholesterol by 15% of the course of three months!

#3. Eat a lot of salmon and/or sardines. Omega-3 essential fatty acids are good for aging bodies. And, these two types of fish improve brain power and help you make better decisions.

Getting older isn’t the best, but it isn’t the worst. If we eat clean and stay fit, we can avoid many health issues and have a better quality of life when turning the mid-life corner. There is no reason to hit a certain age and, as a result, stop eating right, working out, or living your regular life.

Until next time,
JR

A Way To Make Your Healthcare Insurance More Affordable

Healthcare Insurance is becoming a widely viewed topic lately by most American's. Health insurance companies are also becoming more aware of the obesity epidemic facing our country.

Here's why Obesity is a problem in healthcare.

- 1.7 Billion people worldwide are classified as overweight or obese.

- In the United States, obesity is the second leading cause of preventable deaths.

- According to the American Obesity Association, about 69 million American's are overweight and 51 million are obese.

- A Farmington Heart Study from 1948 to 1990 followed 3,457 Americans and found that being overweight at middle-age can dramatically shorten life expectancy. Nonsmokers who were overweight (but not obese) lost an average of three years of life. Obese individuals died even sooner. Gender Rank: Women lost 7.1 years, while Men lost 5.8 years due to obesity. 

- According to the CDC, "National Estimated Cost of Obesity: The medical care costs of obesity in the United States are staggering. In 2008 dollars, these costs totaled about $147 billion."

Why is my health insurance premium higher if I am overweight or obese?

As you can see the studies are exposing these underlying issues. Note, several studies are past studies, today's studies are even more dramatic as processed foods become even more processed. Premiums go up when the risk of death and disease go up. The more risk the insurance company takes on requires more money to back you up when you need it most. Should smokers pay higher premiums? Most would agree yes, because studies indicate the high risk of disease associated with smoking. With obesity being the second leading cause of preventable deaths, insurance companies are forced to increase the premiums to combat the increased risk. Who is going to cover the $147 Million? The honest answer is You and Me, the everyday healthy American. We as a nation will pay the higher premiums if the trends continue.

How do we reduce our healthcare insurance premiums?

Fortunately, there is encouraging news for those who are overweight and are trying to lose weight. They may live longer than those who never attempt to shed the excess weight. In a study of 6,000 obese and overweight people older than 35 years of age found a 24% lower death rate in overweight/obese men and women who lost weight intentionally than in people whose weight remained steady during the study. (Dr. Edward Gregg of the Centers for Disease Control and Prevention - Georgia) Even people who attempted to lose weight but did not succeed had a lower death rate. The practice of increased physical activity and diet control will benefit the individual even if it does not reflect in lost pounds.

The $20 Gym Membership Reimbursement is becoming a tale of the past. Less than 26% enrolled in the reimbursement program will ever actually collect. The motivation lacks backbone, education and accountability. It is merely based on a check-in program, not a results-based lifestyle transformation.  With that said, insurance companies are simply increasing the premium of the overweight insured.

What does your Healthcare Insurance Company classify as High Risk?

A BMI (Body Mass Index) of 30 or higher: If your BMI is 30 or higher, it is likely your premiums are inflated to cover the risk. Can we reverse the risk? Absolutely! Furthermore, why wouldn't we want to? If it means extra years with those we love and enjoy spending time with. If that isn't a motivating factor in itself, then reducing your health insurance premium should be another reason to lower your BMI.

If you drop your BMI and are a Non-Smoking Individual, it is likely you could renegotiate your premium with your Health insurance Provider. Start reducing your BMI now. No need to wait. If you could reduce your premium by $100 per month for the life of your policy, would it be worth taking 3 months to get your weight under control? Absolutely, for example, even if it will be an investment of $600 over the course of a year that would be a savings of $600, and $1200 per year thereafter if you could continue to maintain your healthy lifestyle.

We need to encourage our neighbors, friends, and family to live a healthy life. This is the first step. We need to become more open and less embarrassed to talk about the issue. We need to be an encourager and we need to help each other to be healthy. By doing so, you will add years to their lives, even if they do not lose a pound of weight!

If you are looking to enroll in private health insurance, and your BMI is at or is close to 30, now is the time to contact Rejuv Medical. We will evaluate your BMI and your situation. We will design a plan to drop your BMI and keep it below 30. Our program has a 30 day money-back guarantee.

Committed to your health!

Most people want to lose weight because they know it is needed. Either their doctor, spouse, loved one or a co-worker says something to spark their interest in losing a few (or more) pounds. However, I have had some women come into my clinic (men too) and ask to lose weight when it is completely inappropriate. I blame Hollywood. I just read an article that stated Amanda Bynes wants to lose 21 pounds. She is currently 121 pounds and 5’8. This is inappropriate. You can be too skinny and it can lead to real medical problems. I’m not even going to start with the eating disorder aspect that is involved with Bynes’ (or alike) thought process.


You want to be lean, trim and healthy. Being underweight can negatively impact your life. We hear all the time how being overweight is bad for you- and it is. But, being underweight sometimes can be worse. You CAN get diabetes from being too thin. According to Discovery Health, “Heart disease and diabetes are usually thought to be problems for the overweight and the obese, but thin people aren't immune from these conditions. It's very easy to be thin yet unhealthy, as naturally thin people might indulge in fast food, skip the gym and think they can get away with it.” That is why I always stress clean living and clean eating. You have to eat right, not deprive yourself from food so you can look like your favorite celebrity. That’s absurd. You can injure your body- even die.

Being underweight can also depress your immune system. The immune system needs fuel to take on invading infections. Very thin people are at extra risk for getting sick during cold and flu season, and they could be at risk for more serious conditions such as cancer. Never mind that being too thin can impact a woman’s ability to have a family. Discovery Health also noted, “Being underweight can cause many reproductive issues for women. First, a woman's menstrual cycle often stops or becomes irregular when she is too skinny. While that might not matter to a young woman, that irregularity could become an issue when she decides to conceive. Not only is it harder for underweight women to conceive, it's also harder for them to sustain the pregnancy, as menstrual irregularities affect the uterine lining that supports a fetus.”

My point is that Hollywood is fake. The women you see in movies and in magazines are often airbrushed. And, if they are not, their lives are not enriched with any real sense of quality. You have to eat to survive. You have to eat right to avoid cancer, diabetes and fertility issues. If you’re struggling right now with being too thin and always wanting to work out- contact me. I can help you get on the right track, maybe even referred to a physician. I want your business, but not if it involves the risk factors noted above. Stay healthy out there, JR

I'm not going to get into a big speech about why you need to add more greens to your everyday diet. We all know the important role vegetables, especially green ones, play when it comes to loosing weight and getting healthy. Instead, I've decided to use today's blog to address the top 3 green vegetables you should be adding into your daily diets and why. 

Let's start with Swiss Chard. Not many people have tried this vegetable and it is a shame. Swiss chard has a beet-like taste and soft texture that's perfect for sauteing. Swiss chard contains 15 calories in one-half cup and is a good source of vitamins A and C.

Next try adding more cabbage to your diet. This green vegetable is a great source of cancer-fighting compounds and vitamin C. You don't have to eat only the green kind either. Cabbage is available in both red and green varieties and it can be cooked, added raw to salads, shredded into a slaw, or made into sauerkraut. One-half cup cooked has 15 calories.

Last, try adding more Kale into your diet. kale is an excellent source of vitamins A C, and K, has a great amounts of calcium too! In addition, Kale supplies folate and potassium. It is almost close to being the perfect food.

Adding more vegetables to any diet, especially when raw, is the best thing you can do for you body. However, adding these three green veggies can increase your vitamin intake and have you feeling healthier (and lighter) in no time!

Summer is right around the bend. Many of you are hard at work when it comes to loosing weight and toning up. But, what if you need an extra push? I've designed a few extra steps to help get your body ready for bikini season.

#1. Slash your sodium stash. I know many people who eat right but they load the proper foods up with salt. Salt will bloat your body. Don't salt your Mangoes or grilled veggies- doing so can reduce weight loss, if not cause weight gain.

#2. Eat fiber. Moving your bowels is a great way to help reduce stomach bloating and tighten ab muscles. If you eat fiber, you will become more regular- helping your tummy look great in a bikini.

#3. Stay away from processed foods. I can't preach this enough. You should not be eating processed foods to begin with. Only eating whole, fresh foods will help you reach weight loss goals.

#4. Eat Arugula three times a day for five days. This trick will give you an extra boost when trying to lose weight. You shouldn't do this all the time, so take caution. If you have a wedding coming up, or a vacation in the sun, adding arugula to each meal everyday for five days will not hurt. You can always consult with our doctor for more information.

#5. Switch from sauces to spices. Sauces add calories to your meals, even when they are healthy. Spices don't. If you can add a spice instead of a sauce- do it!

If you have any questions about these tips please contact me.

Going out to eat while watching your weight can be very tricky, here are a few tips on how to enjoy a night out but not ruin your diet. 

• Plan ahead...

Before eating out, take a look at the restaurants online menu and nutritional facts, it's a great way to figure out what to order and what to avoid. Plus, to ensure you get the necessary nutrients for the day, you can plan the rest of your meals around your planned dish at the restaurant.

• Don’t oust the appetizer list...

A surprisingly large amount of restaurants serve over-portioned entrees, try ordering an appetizer not only is it kinder to your wallet but it usually is a smaller portion.

• Take it home...

If you do order an entree, plan on only eating half of it and take the rest home to finish tomorrow or for another family member to enjoy.

• Be picky...

Don't be afraid to make special requests, such as dressing on the side or ordering vegetables instead of fries. 

• Just because it’s free doesn't mean you should eat it...

Avoid the free bread! It may be hard to do when everyone around you is eating it, but just remember that it is not worth the calories, instead wait until your meal comes, this will also make your meal more enjoyable because you won't be filled up on carbs already.

• Drink strategically...

Water should be your drink of choice but if you do want an alcoholic beverage stick to wine or light beer, although they still can be high in calories, they are a better alternative to sugary mixed beverages. 

I was watching a special on the television the other day about diet foods. I found it amazing because the lady being interviewed kept pushing diet foods like they were the best thing since sliced bread. They're not. Diet foods can actually be worse than eating the whole calorie versions of their counterparts.

The lady kept pitching granola bars. Yes, some granola bars can be healthy for you- but these are few and far between. Most granola bars and granola mixes contain palm kernel oil. This type of oil contains high levels of saturated and trans fat, which is never a good thing. In addition, most granola mixes either blend in banana chips or yogurt-covered raisins. The banana chips are always deep fried and the yogurt raisins are doubled coated with palm kernel oil. Fresh fruit is always a better alternative to a granola bar.

Veggie chips. I almost died laughing. The lady kept pushing veggie chips (any brand) because they're made from vegetables and have all the colors of the rainbow. While this was a compelling argument, it was completely baseless. If you want to lose weight, eating veggie tips is not going to help. Veggie chips still contain massive amounts of salt, which isn't great for your blood pressure. Each handful of any brand of veggie chips will contain a minimum of 10 grams of fat. Another gross fact is that sometimes manufacturers simply add food coloring to potato flour. Yep, veggie chips can be just chips with food coloring added-think Easter egg!

I can name countless other examples but why? People who want to lose weight know what is right for them. And if you don't, I can help! Eating whole foods like fresh fruits and veggies, lean cuts of meat and drinking lots of water are the basics. Remember, stay away from processed foods as a general rule. It will cut down on the diet vs. non-diet canned and fried confusion.

Until next time,

JR

Is peanut butter ok for someone on a diet?

The answer is YES!

• Despite the high fat and calorie content of peanut butter it can still be included in a healthy weight loss plan. Peanut butter is loaded with heart healthy fats, vitamins and minerals it's also a good snack to have when you are craving desserts! 

• Misconception: This creamy spread is an indulgence best enjoyed occasionally because it's high in fat and calories.

• Why it's good for you: At least five major studies confirm that eating peanuts can lower risk for coronary heart disease. So it's no leap to think that peanut butter confers the same benefits. "Suffice it to say that eating peanut butter or peanuts has been associated with lower total cholesterol, lower ldl or 'bad' cholesterol, and lower triglycerides, all of which are associated with lower cardiovascular disease risk," says Richard Mattes, Ph.D., R.D., a professor of nutrition at Purdue University.

Although it should be used in moderation, treating ourselves to peanut butter can actually help curb our appetite and prevent over-eating.

Craving something sweet? Try some peanut butter on a banana to satisfy your craving! 

 

Someone once told me that she couldn't afford to knock off her extra pounds because it was too expensive to shop at Whole Foods. First off, saving money shouldn't mean more than saving yourself. Second, you don't have to shop at Whole Foods or organic-driven stores in order to lose weight. I'm listing my top 5 Grocery Store Rip-Offs as a way to help you, the consumer, shop anywhere you want and on any budget.

#1. Don't buy organic fruits and vegetables that you can peel. Fruits and vegetables that have to be peeled are usually low in pesticides You can save money buying regular garlic, bananas, avocados, etc.

#2. Don't buy swordfish. Many people look at the price of swordfish and buy it. They think because the price is high that it is a better cut of fish. It is not! In fact, swordfish contains really high levels of mercury, making it dangerous for most women (men too) to eat!

#3. Gluten-free bread. People tend to buy this bread even if they are not gluten intolerant. I guess the thinking is that the bread is healthier and contains less calories. Gluten free bread often has just as many calories as regular bread. It isn't any healthier than regular bread.

#4. 5 Hour Energy Drink. Please don't buy into the hype. 5 Hour Energy Drinks only contain 135 grams of caffeine in each bottle. A Grande cup of coffee at Starbucks offers 164 grams of caffeine. When comparing the cost to the amount of actual caffeine, you're better off drinking plain,black coffee.

#5. Health Choice Frozen Meals. I know it says healthy in the title. However, these meals are anything but healthy! For example, Health Choice's Sweet & Sour chicken contains more sugar than a Klondike bar. When shopping remember to check the labels, know where the food is produced and compare pricing.

Many people are surprised when I advocate milk drinking during a weight loss routine. There is this misconception out there that milk, although great for the bones, contains a high fat content and therefore shouldn't be consumer while attempting to lose weight. This couldn't be further from the truth!

Ncotinamide Riboside is an ingredient found in milk that has been studied (and proven) to help reduce belly fat and increase one's metabolism. It doesn't matter if you drink whole, 1% or non-fat milk, either. Getting a daily dose of milk will help you lose, and not gain, weight!

According to several studies, including this one noted by WebMD, "Adults who ate or drank the highest amount of dairy per day -- about 12 ounces of milk or 580 milligrams of dairy calcium -- at six months lost about 12 pounds at the end of the two-year study." This is weight loss without even trying! Imagine what can happen when you add in a healthy diet and exercise!

My point is- don't be afraid to drink milk or eat dairy. It will not hurt you if done in moderation, as noted above. It is when we consume large batches of ice cream without exercises that our waistlines get into trouble. Until next time- J.R.

Drinking water is a key element of any diet and fitness routine. More so, water is what makes up 80% of our bodies. It is important to drink water to stay healthy and replenish the body. But what if you don't like drinking water? It happens. In fact, it happens often. Many people find drinking two glasses of water a day challenging, which is why I have comprised a list of drinks that will still help you get your daily glasses of water accomplished- but also taste great.

The Institute of Medicine (IOM) established that healthy adult women need around 91 ounces of total water and healthy adult men need about 125 ounces every day. But "total" water counts the water in other beverages, as well as the liquid in hydrating, high-water-volume foods. About 80 percent of our daily water intake comes from beverages, and the remaining 20 percent comes from the foods we eat.

Green Tea, iced-tea and coffees are great alternatives. There is a myth out there that because coffee and some teas are diuretics that these drinks will dehydrate you. While coffee and certain teas may be diuretics, they still are primarily water- which will NOT dehydrate you. Water can make you urinate often- that doesn't mean you shy away from drinking it. This said, if you hate water but can drink hot or iced coffees or teas- you are still getting water into your body. Note: make sure you are not adding sugar, cream or any flavor shots to the coffee or the teas- otherwise you are defeating the purpose of a healthy alternative to water.

What I will not recommend is adding the powdered "light" flavors to your water. Most of these single powdered flavors contain aspartame, which is highly dangerous and not beneficial to anyone.

Have more questions on water alternatives? Feel free to contact me directly.

Many people don't realize what a fantastic food the apricot really is, especially for those who are seeking to loose weight and stay healthy. There are only 50 calories for three apricots! That is a little over 15 calories per apricot. The sweetness can cut down on any chocolate cravings too.

Apricots are great raw but did you know that even consumed as a dried fruit, the apricot has even more nutritional benefits then its fresh counterpart? Apricots are an excellent source of Vitamins A, C, E, potassium, and iron, as well as being a great source of beta-carotene. In fact, 2-3 apricots will give you nearly 50% of your daily value of Vitamin A. Apricots contain no fat and a small amount of carbs (about 8g of carbs for two apricots, 2 of those being from dietary fiber).

I know today is St. Patty's day and that eating something green is, traditionally, great for you. But, I would encourage you to try adding more apricots into your daily eating habits. They are sweet, tart and they have been used for ages in Chinese medicine. There are so many health benefits that it truly is unbelievable!

Facts about the apricot.

Apricots originated in Asia more than 4,000 years ago, migrating to Persia and the Mediterranean before Spanish explorers brought them to the United States.

The fruit is a member of the Rosaceae or rose family and is closely related to similar-looking peaches and plums.

Research shows that of any food, apricots possess the highest levels and widest variety of carotenoids. Carotenoids are antioxidants that help prevent heart disease, reduce "bad cholesterol" levels, and protect against cancer.

Spring Break is here! 

The majority of people seem to struggle sticking to diets while on vacation, here are some tips on how to stick to your diet but still enjoy your vacation. 

Step 1: 

Choose your splurges wisely. If you're on vacation you are going to want to indulge a little bit, pick out a few of your favorite treats and enjoy them in moderation. Pass on foods that you can easily get at home for example bread with dinner.

Step 2: 

Bring your own snacks! This will stop you from stopping at convenience stores or vending machines while in the car or waiting at the airport. Also bringing snacks will save you money. Some ideas for snacks to bring are trail mix, popcorn, pretzels and of course, fruits and vegetables. 

Step 3:

Fill up on healthy foods for breakfast or lunch, especially if you are staying at a resort. Load up on fresh fruits, vegetables and whole grains such a oatmeal. This will help you stay full throughout the day and keep you from snacking.

Step 4: 

While at dinner stick to foods such as grilled fish, lean meats like grilled chicken and fresh green salads. Avoid fried food, enjoy the food that the area is known for, such as fresh fish from the sea, if you are at a beach location. 

Step 5:

Share your meals. Most serving sizes at restaurants are enough to feed two people. Even if the food isn't classified as healthy, eating less of it is better than eating the whole thing. 

Finally, it is important to enjoy your trip, just try to indulge in moderation. Take advantage of the local foods such as fresh fruit or fish!

 

                                               Top 20 healthiest foods to add to your grocery cart!

 Grocery shopping can be tricky, there are so many foods that claim to be healthy, low in sugar, fat, calories, or carbs but the majority are still filled with sweeteners, additives and also lack vital nutrients. 

Here is a list of the top 20 healthiest foods: 

Warning: The following foods can lower your risk of serious diseases like diabetes, cancer and heart disease. They will also fortify your immune system and help you lose weight or stay slim. 

1. Eggs

Egg yolks are filled with lots of hard-to-get nutrients despite the rumored facts that whole eggs are bad for you, there is substantial evidence that for the majority of us, eggs are not harmful, they are healthy. Although people with heart disease should limit egg yolks to two a week, the rest of us can have one whole egg a day.

Ginger truly is a weight loss miracle food! Ginger is the best medicine for the stomach and it can help to naturally speed up your metabolism  Ginger increases the PH value of stomach acids, thus reducing the rates of gastric secretions and accelerating the activity of the enzymes necessary for digestion.

According to EasternDrugs.com, " Research done in the Maastricht University, Netherlands has found that ginger has fat burning and metabolism accelerating properties. Ginger has been also found to contain satiating properties, reports The Biotech Business Week. The results of the research done in Maastricht University have shown that Ginger can be used to treat obesity."

Imagine the impact this information can have on your daily routine. You have to exercise and eat right, but adding ginger as a weight loss component to your  fitness regimen can have great results!!!! I wouldn't go for the ginger supplements. I always believe in consuming the natural resource of products. They are the most potent and not cut or mixed with any additives.  

What other herbs have been documented to help increase weight loss?

 
Turmeric. This herb helps break down bile and stomach gases, which corrects the digestive system and helps promote weight loss.

Chilies. These help boost one's metabolism, improving circulation and warming the body. Thus, chilies can also promote weight loss.

Have more questions about herbs and foods that can stimulate weight loss? Feel free to write in or call me at the office!

If you have to drink soda, drink a regular one. I hate to see people drinking diet soda. There isn't one good thing associated with drinking soda. 

Diet sodas  use a variety of artificial sweeteners in place of sugar, including aspartame, which acts as a neurotoxin.  aspartame originally received FDA approval for use in carbonated beverages in 1983, and it still remains the most commonly used sweetener in diet soda.  However, this doesn't make it safe! Thousands of adverse reactions are reported to the FSA on an annual basis in relation to aspartame in diet soda.

You should drink more water than anything. Juices have lots of sugar, and should be kept to a minimal. If you are going to treat yourself to a soda, drink regular soda and drink it quickly. Sipping on soda can rot your teeth, it has lots of calories and there is no nutritional value. But, adding"diet" into your soda treat introduces a whole new set of issues.

The acids in diet soda demineralize the bones and teeth, and can lead to fractures and osteoporosis. Acid in the body will lead to a number of health conditions such as inflammation and corrosion of body tissue. Plus, a  study at University of Miami Miller School of Medicine showed that people who drank diet soda daily had a 61 percent increased risk of a cardiovascular event. 

So, stay clear of diet soda. I don't care how good it tastes- your health is at risk. Even if you are not overweight, diet soda can hurt your body. The goal is always to promote your own health and lead a quality of life that is worth living.... something diet soda will interfere with.

Have more questions? 
Find me on Twitter!

I'm sure you have heard advice on what to eat when looking to lose weight or just live a healthier lifestyle. But what about the foods you should stay away from?
I've put together a list of the top 10 foods to avoid and the reasons why.Check it out.
1. Del Monte Peach Chunks Yellow Cling Peaches in Heavy Syrup. Ok, so you probably think these are a better choice opposed to cookies. Wrong. There peaches are packed in sugar and have a high caloric rating.
2. Pop Secret Kettle Corn. Don't take people's word on The Popcorn Diet fad. This type of popcorn is loaded with calories and salt! It is one of the worst foods you could put into your body. If you have to have popcorn than try organic, non-salted.
3. Sobe Pina Colada Liz Blizz. I have a lot of clients who love Sobe. Sure they do, it is filled with over 77 grams of sugar! Remember, water is always best.
4. Long John Silver's Jalapeno Cheddar Bites . This sounds obvious because it is. Each cheddar bite is 240 calories and it is loaded with salt. You're better off splurging with a Bic Mac vs. these bites.
5. DiGiorno Supreme personal pizza with Traditional Crust. Pizza really isn't good for you. There are many great alternatives but if you have to have a pizza- stay away from DiGiorno's Supreme personal pizza. It is loaded with fat and has over 750 calories!
6. The Pina Colada. Drinking is never healthy. But, many Pina Coladas exceed 800 calories! If you must, try drinking straight vodka over ice.
7. The Blimpie Special Vegetarian Sub (12") is not healthy at all. Don't be fooled by the vegetables, this sub packs over 1,100 calories and 57 grams of fat!
8. IHOP’s Big Steak Omelette should be avoided. Steak and eggs are an athlete's dream. I mean, think of all the protein, right? Well, IHOP has it wrong. This omelette has over 1,100 calories and over 88 grams of fat.
9. Quizno’s Large Tuna Melt isn't healthy. In fact, a Big Mac meal is better for you. The sandwich has close to 2,000 calories and the salt content exceeds 1,900 mgs.
10. Another fishy surprise is Applebee’s New England Fish & Chips! Yes, it is over 2,000 calories and boasts 3,100 mgs of salt and 121 carbs.
So, as you can read- some foods can be deceiving. Know what you are eating by reading labels and asking questions about specific menu items. Vegetarian sandwiches and fish selections can be, at some places, the highest calorie items available!

I'm all about eating well. Organic, non-processed foods are always at the top of my grocery list. I get a lot of questions about aspartame. Let me just say that there are more negative articles online about the product than there are positive reviews. So, what is aspartame? Well, if you drink or eat anything diet, you've had it. On the street aspartame is known as "the sweet poison."

But why? Well, there are numerous studies that link the consumption of aspartame to cancer, neurological issues, and severe stomach problems. Basically, this sugar-substitute is like a cigarette. It was approved by the FDA in 1974. But, so were countless other drugs and diet supplements that have since had their FDA approvals revoked. Although the controversy continues to be fought by the manufactures of diet soda drinks, and the FDA has never pulled its approval, there is a Markel Hoax online that many believe isn't a hoax. In fact, many people follow AspartameKills.com. My recommendation is that a regular soda, although not the best option for you, is always going to be a better option than a diet soda.

There are too many questions and controversies surrounding aspartame. I just can't endorse using the product. You should be consuming water or ice-teas. Juices and soda are loaded, and I mean loaded, with sugar. But, it you just HAVE to have that daily cola- go regular. The same with Starbucks, too. I watch people order "skinny this" or "light that". Don't! Aspartame is in the sugar-free products at Starbucks. Order the full sugar drink in a smaller size- again.... only if you HAVE to. I'm interested to read your comments regarding this subject. Share them with me or contact me at Rejuv Medical's Twitter account!

Alright, I'm going to say it. The "water everyday" speech that you heard since childhood- it's true! Not only is water good for you because it keeps you hydrated, water helps you lose weight and keep it off. But, best of all.... water heals the body and prevents disease!

You should already be drinking water on a daily basis. The type of water is much like your wine preferences.... drink what tastes good.... as long as you are drinking water.  I don't care what brand of water you like or if you drink from the tap. But, don't add those diet flavor packets. They are as bad as a soda. Now back to my main point.

A recent study by The Mayo Clinic found that drinking only four glasses of water a day will offset many mental health issues and lower blood pressure, which is a huge health benefit. And, four glasses of water a day will prevent constipation, help regulate insulin and prevent gastric issues. Now, four glasses is the bare minimum. You really should be drinking between six to eight glasses (depending on height and weight) per day of water. I know this is challenging for a lot of people.  Four glasses isn't that bad and this practice offers amazing benefits, so try!

It is no health secret that water will help you lose the weight. Don't drink water to become skinny, drink water to improve your health and your life!  

Cheers! 

Valetine's Day can be a hard holiday to get around, health-wise that is. All the chocolate in the stores and then the left over chocolates at home or in the workplace. Don't these people know you are trying to live healthier? Well, I have some tips for those of you dreading the Valentine's Day dinner, chocolate and cocktail temptations. Dark chocolate has many health benefits and is a lot healthier ( did I just use those two items in the same sentence?) than milk chocolate. Whatever you do with chocolates this holiday- remember that moderation is key!

You may also want to consider making a romantic meal at home. Sure, if this is a first or forth date then I know the at-home meal will not fly. But, for couples who are more along in their relationships, the at-home meal is a perfect solution. You or your sweety can prepare a healthy yet romantic dinner. Stressing over fatty restaurant foods can mess with your digestion and you will not have a good time on the date, either. So, if you and your sweetheart are comfortable with it, dine at home!

Lastly, try not to drink on Valentine's Day. Drinking is nothing more than empty calories. If you have to toast, try toasting with a club soda and splash of fruit juice. You will thank me later for this. In fact, I encourage you to get creative when thinking about low-calorie and non-alcoholic drinks to toast with. Send me your recipes and I may share them on the next blog!

Lastly,
Have a safe and fun Valentine's Day.

Alright. It is Super Bowl Sunday! Time for beer, nacho cheese, hot dogs and lots of potato chips, right? Wrong!

Just because it is Super Bowl Sunday doesn't mean you have to stray from your fitness plan. In fact, you don't have to stray from your fitness plan anytime there is a game or sporting event on TV. My tips for lighter foods are below. Now, these are not your typical personalized food suggestions that I give out. So, if you can, consult me first. But, you may use these suggestions as a guide to help you stay clear of the Super Bowl sauced wing fest that can go right to your hips and belly.

Are you making chili? Using greasy beef? Try white meat turkey instead! It cuts calories and fat by 50%!

Serving nachos? Use pork tenderloin as a meat choice and don't top them with cheese! Use different flavors of salsa to kick-up those nachos, such as mango or pineapple salsas with cilantro finishes. This saves tons on calorie and fat intake. Plus, it tastes better and you can eat more of it.

Chicken fingers that are fried and served with ranch or fry sauce are a bad idea! Anything fried should be avoided. Try breading white meat tenders in cornflakes and baking them. Homemade honey-mustard dressing is a perfect pairing for game day, too.

Need something to snack on like potato chips? Looking for crunch and dips? Cut up cucumbers to look like chips and make a Greek yogurt based dill dip. This is just as satisfying and way healthier for you!

Beer. This is the downfall for many people on game day. Beer is empty calories. Stay away from it. If you need to have a drink try a Blood Mary. You will save yourself 100 calories. Shochu is a low-calorie vodka that I recommend. Use the Shochu with 4 oz of tomato juice , a 1/2 teaspoon of wasabi paste, 1/2 teaspoon of soy sauce, ground pepper, and a cucumber spear as a garnish. I promise you this spicy version of a Bloody Mary will hit the spot and it will not destroy your fitness regime the way beer does.

So, stay safe and healthy this Sunday and try not to veer to far off of our fitness regime!

I want to be honest, my writing has probably slowed now that I am in a new position with Rejuv and new responsibilities have pulled me away from living in the atmosphere I did for so long.  When I  was in my former position and predominantly at the weight loss and performance center, it made it easy to talk the talk because I had to walk the walk. Since leaving that environment I have had some personal struggles, I went from my best at 165 pounds and 6% body fat to 199 pounds and 20% body fat.  Still not terrible, but compared to the way I lived previously, I have went the wrong way.  Less movement, more responsibility and less confidence in learning new skills added stress I was not accustomed to. In addition to having to find new ways to work with others I didn't sleep as well, started eating worse, and even drinking more than I have in past years combined. Previously I only made unhealthy choices once or twice on a weekend, but over the last several months I even started buying unhealthy food items and had them readily available in my home. My cardinal rule is don't have  junk in your home because you will eat it.

Realizing this was not me and I was on a slippery slope, I knew I needed help.  New Year's came and I made my resolution to change back to the person who believes in the value of a healthy lifestyle just like so many of our amazing clients do. I joined our Biggest Loser Challenge knowing that I've always been a team player. It's easy to say to yourself what will it hurt to have one more drink or what does that extra piece of pizza matter when I'm only responsible for myself, but being responsible for a team I won't let those people down.

Only 3 days into this challenge I had the daunting task of going to Miami for 3 days with some of the most hard working and inspiring fitness professionals in the world. Many of them I believe in and have promoted them to you as they have helped so many in their area. At these conferences, we work hard and we also have a good time at the end of the night. We are usually eating at five-star restaurants with unlimited food and drink choices, and the hardest part is it's always free. I'm sure all of you know how difficult it is to pass up free food and drink especially when on vacation.

I invite you to take two minutes to read the rest of the story of why vacations are usually a disaster waiting to happen.

Oh by the way, I will also show you the amazing dinner I had and the rest of my journal for the weekend.

The Thanksgiving Survival Guide

Use these tips to finish the holidays strong and remember next year you can do whatever you want if you put your mind to it.

1. Move.

I know most of our people who have done the Rock your Skinny jeans for the holidays have lost weight or maintained up to this point. You can balance in plenty of cheats if you move readily. Kick up your exercise a bit. Go from 30 to 45 min, or 3 times a week to 5. Get a trainer, join a gym, go to boot camps, join a winter recreation league, or go for a morning walk. If you can’t make the gym click here www.vipgold . com to workout no matter where you travel or you have to work out from home.

2. Aim for more fruits and veggies.

All the fiber will keep you full longer and give you plenty of vitamins and minerals while keeping calories lower. Make a pact with yourself like I did last week with my goal, now I don’t leave the house without being prepared.

3. You can have control over temptations.

There is no way to avoid all situations, but you can control your own. Don’t buy treats or bad foods during this season because you know they will be where you are regardless. Do you keep candy by your workspace? Mentally plan how to avoid the worst situations. Have a game plan. Teams and people have game plans for a reason. To help be prepared to win.

4. One a day.

Not my favorite because if I have Chipotle like I did on Sunday, I’m still craving it today. But if you have the will power, allow yourselves one portion-controlled treat a day during the holiday season. You can control any situation. You don’t give your kids 6 Flintstone Vitamins a day do you? If a treat is not what you envision on a particular day, try to skip having the treat. You will be happy with your win and it will carry you through the day.

5. Always eat something good before you go to a party.

If you went to a buffet and you weren’t hungry you probably wouldn’t eat as much, that’s common sense, right? If you’re going to a potluck it’s ok to bring something healthy and it’s ok for you to eat some of what you brought.

6. You are in charge.

Choose the better appetizers at the party such as fruits and veggies so you eat less of the unhealthy stuff for your main course. Use a small plate for the main course and have portion control on your mind. Limit sauces made from cream, try the salad, avoid empty calorie drinks, and choose one small desert. Don’t go back for seconds. Don’t stand around the food table.

7. Say no politely.

Many times people keep putting things in front of you. Say thank you, I have had enough. It was great! I don’t think I could eat another bite. I have had my limit on drinks; I am the sober cab for the night. It’s not too hard once you learn how to say I’ve had enough.

8. Focus on the reason for the gathering.

Be social and talk to people. It is only you that thinks you have to have 6 drinks to have fun, or that you need to eat 3 plates to satisfy others. The holidays are meant to celebrate great times with friends and loved ones. Conversation is calorie free!

Enjoy the Holidays and if you plan ahead you will have a much easier time maintaining your weight. Achieving what you sought out for will give you one more reason for holiday cheer.

You know that healthy weight loss comes as a result of regular exercise and a diet filled with plenty of fruits and vegetables.

But is anything with the word "fruit" or that contains one fruit or another a valid way to meet your fruit quota? No. Here's proof.

Proof One: Fruity, Sweet Cereals
By now, eating bowl after bowl of fruity cereals that leave your milk pink and orange may only be a problem for your kids. But if you're still addicted to the cereals that claim to have some semblance of fruit but are filled with added sugars and calories, it's time for a change. Sure, they may taste good, but sugar-laden breakfast cereals are ruining your fitness results—even if they supposedly have real fruit flavors. Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, cereal.

Proof Two: Fruity Desserts
Your stomach may think strawberry ice cream, raspberry cheesecake, and cherry pie are desserts from healthy heaven, but your mind knows otherwise. Though many desserts that lean on fruit for flavor are unhealthy, there are also many healthy fruit-based desserts to enjoy.

Hi all,

The mental debate we play with ourselves is what determines our success and failure in life. This is a real life example how thousands are impacted by the way they transfer their thoughts.

I have a rock star client that has been through hell and back and still fights the demons of her past. She has found the courage to surface through the chaos that controlled her life and has sought our help. I asked her if I could share her story because it is powerful and it may help others. Without making change, it is all too common for those who live an unhealthy lifestyle to battle with depression, un-happiness, obesity, and usually an earlier than normal exit from earth.

When I first started with her if there was a number on the scale she was not pleased with it was always, “well it was only a few drinks, I only ate out a couple times this week, so and so gave me a hard time, it’s too hard, it’s better than what I was doing before, I can’t do that exercise,” and you name it what other hurdle kept her from believing she could do it.

What our staff and I are good at is coaching people to take self responsibility for their choices. We teach our clients that the choices they make are what dictate their success. Honest and caring truth. She began to listen and stop making excuses, and learned she controlled her fate.

Here is some of the e-mails I have received from her following the last Biggest Loser contest. Out of respect for privacy I will call her Mrs. Perseverance.

THE MUDRUNNER!

Are You Ready?

It's Not Too Late!

Click Here To Sign Up!

Pilates is Beneficial

With tons and tons of fitness programs available it’s overwhelming and confusing to really pinpoint the best and most beneficial program.
With common exercises such as crunches and v-ups, we know how important these exercises are for abdominal development.
However, they target the superficial layer of the abdominals.  The underdeveloped transverse abdominals are usually forgotten about.  
It’s no surprise why these exercises are no where near as effective at trimming the waistline and strengthening the core as the exercises and techniques used in a Pilates Workout in a short period of time.
We've heard the term “Core” referenced in dozens of health articles and specifically in fitness workouts.  Commonly defined as abdominal exercises that’ll flatten your stomach and give you ripped 6-pack abs.  But it goes a lot deeper than that.

Now, they have it partially right.  

Let me explain, to work the “Core” actually means the balanced development of the superficial and deep abdominal muscles that stabilize, align and the balanced movement of the trunk (I refer to it as the foundation of the body) and the back muscles. The core stabilizes the pelvis and spine.  So if we think of a weak back then it’s fair to say lack of Core strengthen is the culprit.

What I mean by superficial is the rectus abdominals (the line you see down the middle of the stomach, the 6-pack) and the external oblique’s (the fan like muscle above the side of the rib cage).
Working the transverse abdominals in the key component in a Pilates Workout and encourages the proper engagement of these muscles to achieve the cinched, tapered waistline. This technique used in a Pilates Workout is based on core strength and working these particular abdominal muscles for an overall lean, lengthened, slim look.
Pilates primary focus is working the body as a whole to target balanced muscle development of the body to bear weight on the joints.  If we think of unnecessary pressure on the joints due to lack of proper muscle development it’s safe to conclude that over time it can result in long-term injuries.


I’ve heard Pilates as being just a stretching exercise but unless you actually practice and start doing Pilates exercises you’ll be quick take note that although stretching is a small intricate piece of the puzzle, it’s an intense full body workout that doesn’t put unnecessary pressure on the joints.  

Many physical therapists use Pilates to strengthen the body from injuries and years of wear and tear on the body.
Pilates moves stem from deep abdominal work and equal engagements of the trunk and torso, simply defined as full body resistance work. In other words, Pilates forces recruitment of more than just the abdominal muscles.

Here are the top 4 reasons why strengthening your core with Pilates is crucial:

1. Deep abdominal work that includes recruiting the transverse abdominals to aggressively strengthen the core and prevent improper form.
2. Incorporating Pilates exercises to an already existing workout helps to increase stability, endurance and full range of motion of the body as a whole.
3. Most importantly, helps to prevent injuries, there is less strain on the joints with Pilates and when practicing Pilates it forces the body to work as a whole.
4. Increased core strengthen. 10’xs faster than doing hundreds and hundreds of sit-ups or crunches.

I’ve seen people shy away from Pilates because they are too intimidated to walk into a studio and feel that they need to be in shape or workout like an animal to get strong enough to do a Pilates workout.  

I have good news, You Don’t Have To!

You can practice Pilates in the comfort of your home and practice them over and over again. Take this move for example...One of the many “Core” strengthening Pilates moves…

1. Lay flat on your back with your knees bent.
2. Keeping your pelvis still, pull your bent knees into your chest into tabletop position.
3. Inhale, lift your chest to your thighs, placing your hands on top of your knees. Exhale release your breath.
4. Inhale, straighten both legs out to a 45-degree angle and extend your arms straight over your head.
   (Tip:  as you extend your arms take them as far back next to your ears)
5. Exhale, circle your arms around and draw the legs back into tabletop position, placing your hands back on top of your knees again.
6. Repeat again. Do 5-10 repetitions, do 3 sets (rest 15 seconds between each set)

• There is no rushing in executing the exercise.  Control your move.
• As you continue this exercise do not let the ribs flare out.
• Imagine for a moment that you are zipping your abdominals in and not out.
• Keep your abdominals contracted during the entire move, especially when you extend your arms over your head.
• Think about your waistline cinching in as press your abdominals into the mat.

Working the abdominals with Pilates strengthens the core is the primary benefit but the other is a lean, toned, flat tummy.

It’s a Win-Win either way by practicing Pilates and adding it to your fitness routine. You get sleek toned abs and a truly strong core that’ll help with your fitness routine.

Sylvia Favela


Before I go, if you like the info above and want to more tips and resources about Pilates then CLICK HERE…

10 Tips for a Healthy and Fun 4^th of July week!

Weight Loss Freedom!

1. Workout video to do while on vacation that you don’t need a gym for.

    http://www.youtube.com/watch?v=grpSDe8MW3g

2. If you are in charge of planning the 4^th of July menu, choose dishes with lots of fruits and vegetables with light or healthy sauces containing healthy fats.

Try not to choose dishes loaded with cheese, mayo, sour cream, etc. Choose whole grains, legumes, brown rice, nuts, and fresh greens. There are all sorts of good proteins you can throw on the grill such as pork tenderloin, lean ground beef, chicken, chicken sausage, lean steak, turkey burgers, kabobs, and  grilled veggies. Click here for our free cook book for more recipes and meal ideas.

3. If you are not in charge of planning the menu, use your best judgment and pick some of the healthy options (as stated above) and watch portion sizes.

Weight Loss Success Stories Continue To Influence Medical Insurance Companies.

The following information is from the 45 Day Summer Slim Down we just completed at Rejuv Medical. It explains why we did the study and also the results after 45 days.

Rationale:

We are doing this study to give the insurance company’s information on the value of the money they spend and what kind of difference in the results they can expect. The way of the future for medically supervised weight loss programs like ours is inevitable. The obesity epidemic needs help. Gastric bypass is dangerous, fad diets don’t work, and gyms just don’t have enough qualified medical staff or trained professionals to deal with the high risk and special populations. We are just being proactive and taking the steps it will take to have insurance pay for the program, and we are close. People are able to use their Flex and HSA dollars because we are medically supervised, and a few insurance companies are using trial clients.  We are making a difference in Central Minnesota and are doing everything we can to help change lives. We just know how much easier it would be for everybody to take action if the insurance companies would help pay most of the associated cost for those who qualify. With the new health care reform in limbo, there may be no clear cut answer in the immediate future.

Saint Cloud Personal Trainers help you mix up your workout routine!

Here are several free body exercises that you can start to use right away!

Take advantage of all these new exercises and begin burning fat today! There are several ways to lose weight and it does not always require a gym. Simply get your heart rate up and work all areas of your body with free motion!

10 Reasons Why Women Should Lift Weights

If your idea of a workout is an hour on the treadmill followed by 1,000 ab crunches, I have some good news that will help you get twice the results in half the time.

In case you don’t know, resistance workouts are the fastest way to get an amazing figure. In fact, nothing can “shape” and “tone” your body like training with weights. Now I put “shape” and “tone” in quotes because these are fitness magazine marketing words that women like. Truth is, to get a great figure you’ll need to build some muscle (shape) and lose body fat (tone). Stacks of research suggest that resistance training may be the single most important activity you can perform to transform your body.

Reason #1: Improve body composition

Too much body fat may be the culprit in many degenerative diseases, including high blood pressure and diabetes. As you age, body fat increases and lean muscle tissue decreases. Along with a good diet and aerobic activity, resistance training is proven to slow the inevitable effects of time by adding muscle to your body while reducing fat stores. Penn State University scientists collected data from 31 healthy women who performed resistance training activities for 6 months. Researchers found that the subjects experienced a 2.2% decrease in body mass, a 10% decrease in fat mass, and a 2.2% increase in soft tissue lean mass.

Monitoring changes in body weight using the bathroom scale may not be the best way to evaluate progress, says Dennis McGorry Jr., M.D., a physician in Allentown, Pennsylvania. “Your bathroom scale cannot distinguish fat from muscle,” says Dr. McGorry. “Measuring body fat percentage is a better assessment of health and fitness.”

Fat Loss Over 40 Exclussive VIP Interview

I was recently in San Diego hanging out with the coolest and most successful fitness people in the fitness world. I had the good fortune to meet up with my friend, Shawna Kaminski who’s an expert in fitness for women in their 40’s.

I had a hard time believing Shawna is in her forties in fact.

I got a chance to do a video with her and ask her some of MY pressing questions that I thought you’d want to know the answers to.

Here’s our interview:

I also wanted to share a video workout from Shawna K too. She knows the issues that women face and always comes up with interesting workouts that you can do with no equipment in a minimum amount of space. 

Here’s a cool workout for you to try at home:

http://vimeo.com/moogaloop.swf?clip_id=18334802

If you’re interested in learning more about Shawna and her program, you can take a look at it here.

My good friend and female fat loss over 40 expert, Shawna K, sent me this cool blog post for you on the top five questions she gets regarding fitness, fat loss and menopause.

My Top 5 Questions About Menopause and Fitness

I get a lot of questions from my fitness clients. Since we all tend to experience similar issues, I thought it would be helpful to address five of the most common questions I get.

Q:When a women reaches menopause, is it really harder to lose weight?

A:   Although more of a commitment is needed as we age, it’s always possible to lose weight at this age.  Proper diet as well as more intensity in your workout is needed.  This doesn’t mean you have to train longer; your workouts just need to be more intense. 

Q:What’s happening with hormones that may affect weight gain?

A:   As women age, their ovaries produce less estrogen.  Therefore the body tries to find a way to continue the estrogen production by converting calories to fat cells which can actually produce the estrogen your body is looking for.   If you rely on a low fat and high carbohydrate diet heavy on refined and processed foods, your body may become more insulin resistant. When this happens, whenever you eat carbohydrates, your body is more likely to turn those calories into fat as opposed to using those calories for energy.

Three Exercises to help achieve these Muscle Building Results!

Do you ever feel like your workouts are plateauing?   Do you feel like you are not getting the gains in lean muscle and strength you desire?  Do you feel your body needs a little uplift, firming and tightening in those hard to manage areas?  Try something new and mix it up!

Studies show that muscles will accommodate and plateau in strength gains if you don’t change it up.  You need to shock your system and try new exercises, angles and intensities to get the deep muscle fibers firing and responding again. 

Biggest Loser Trainer Challenge Results Are In
By: J.R. Burgess

When we started this weight loss competition I had no idea it would be as successful as it was. The results were insane!  We lost 662.1 pounds between 35 clients, the healthy way, good old clean eating and exercise. What I found was people thrived when they had maximum accountability and were thrust into the environment of competition. One, they didn’t want to let their trainers down who were fighting for Rejuv ‘s Trainer of the year award with a paid day’s vacation.  Two, they also didn’t want to let their teammates down who were fighting for the free boot camps and the glory of a  proud team victory.  Sometimes competition can bring out the best in us, especially in a team setting. When it’s just you it’s easy to just get by, but not when others are counting on you. Oh yeah, and the individual prize of $1750 for the winner didn’t hurt either.

Summary
Each day, more and more people are deciding that they want to start losing weight, which means weight loss is often the focus of fitness discussions. Shedding extra weight is not always easy. This article provides many weight loss suggestions that you can incorporate into your day without sacrificing your freedom.

BREAKING BARRIERS: Enablers II - 2/7/12

Posted by J.R. Burgess

Most of us understand the importance of having a great support system for all aspects of life. We all know if we hang out with friends who drink often, we drink often. If we hang out with all Iron Rangers we tend to have a filthy mouth. I was born and raised on the Range, so sorry for the wise crack, but my whole family does have the vocabulary of an outspoken construction worker. We all want our kids to hang out with the kids we know are a good influence, not those who are getting into trouble every time you turn around. We tend to replicate the behaviors of the people we associate with most.

The first thing I ask anyone of our clients is “Who is your support system?” If a wife enters a program and her husband wants to eat out all the time or has junk food in the house, it’s not long before she joins in. Another one I hear often is, “I need to make two dinners because my family won’t do brown rice”. I love it when a couple or buddies come into the program together who will both commit to change because I know it will be 100 times easier if they are both on board. Our Breaking Barriers class is an opportunity for people looking for support to come together and help each other. The more support you have the easier successful weight loss will come.

Inevitably there are going to be enablers. Friends and family are going to test your commitment and try to sabotage you. It may

BREAKING BARRIERS: Super Bowl - 1/30/12

Posted by J.R. Burgess

Many people start the year off great and the Super Bowl comes and then their completely off the wagon. Tacos, wings, chili, pizza, dips, chips and all that diet busting stuff looking you straight in the face saying “eat me”. There are a few ways of going at it that I would like to share with you to be successful.

1. Try and make it a healthy Super Bowl party. If it’s at your home learn all the simple tasty ways to make your unhealthy favorites into great healthy dishes. I tell all of our clients to bring me their favorite family recipes and I will show them a way to tweak them into a healthy delicacy. Don’t get me wrong I’m human just like you. I like the worst of the worse, but

BREAKING BARRIERS: When Eating Out in Saint Cloud - 1/24/2012

Posted by J.R. Burgess

I meet with a ton of new people each week that can’t seem to figure out why they can’t lose weight or hit specific goals. My team and I have been able to figure out everyone with the exception of one person. This person is a little hard on themselves even though I think they look great, but yes, they should be able to have the ideal body with the effort they put forth. The point I’m trying to make here is that most people are just a little bit off and only need to make some small adjustments. To be honest, most have no idea how to do so. What I do know is that most of the mistakes come out of improper nutrition.

Here are some of the common mistakes people make when trying to reach their goals:

BREAKING BARRIERS: Breaking the Habits - 1/10/2012

Posted by J.R. Burgess

We all know it takes 21 days to make a habit. If you want to make a great impact on your health this year, then you have to make changes and better choices. The road for everybody will be different, so see which of these 5 tips per day will work best for you. Please try your best with these as it can make a big difference.

Day #1

· Attitude counts for everything

· Think thin or imagine the person you want to be

· Use a small plate at meal time

· Half the food you eat each day should be raw

· Eat healthy fats

Mudman is coming to Kimball, MN on August 18th and 19th. Rejuv Medical is the Official Training Center for Mudman Athletes. Be sure to use the promocode to take $5.00 Off your entry fee. the promocode is

How to Recommit into the New Year - 12/27/11

Posted by J.R. Burgess

I want to ask how many people have made New Year’s resolutions? How many of those New Year’s resolutions were successful, as in, you made it the whole year or accomplished your goal in the end? Don’t get me wrong, quitting smoking and sticking to it is amazing, and a definite life changer.

So now to answer the question, why we don’t like the idea of making a New Year’s resolution? It can seem like such an awesome idea, oh it’s the New Year and I am going to be a new me and make this generally unrealistic resolution. Some research shows that most people will break their resolution within 10-14 days after the New Year begins. We see this all the time in the fitness industry. For the first two weeks after the new year, every gym in the U.S. is packed to the point that one can’t get on any piece of equipment. But don’t worry if you are a die-hard, you know that after about two weeks most of those people drop out of the gym scene. Once an individual breaks their resolution, even one time, they look at it as

BREAKING BARRIERS: Santa - 12/20/11

Posted by: J.R. Burgess

It’s that crazy time of year again. Surviving the Holidays can be very difficult for many people. I hear people gain anywhere from 4-20 pounds from Thanksgiving till New Years Day. We are running wild from stuffing ourselves on Turkey day, running everywhere on Black Friday, this holiday party or that work party, or this college friend is in town, the Christmas weekend with family, and the biggest party day of all New Years Eve. No wonder people gain so much weight! Logic and will-power are lost. So many opportunities for treats, drinks, overindulgence and no time for exercise right? As a result many people look for a quick fix following the holidays. Boom! New Year’s Resolutions are formed and thousands of people are confronted with false promises of one magic product, pill, or piece of equipment sure to help you lose fast. The sad reality is that people spend millions on these products because of great marketing, and irrational emotional feelings from the guilt we provided ourselves with over the holidays. Friends, there are no easy fixes to a permanent life style change.

BREAKING BARRIERS: Goal Setting - 12/13/11

Posted by: J.R. Burgess

Let me ask you this… Have you ever set a goal for yourself and you still haven’t been able to accomplish it? Well there is a chance you made a common goal setting mistake that most people make. Worse yet how do you accomplish anything without a goal? One of my favorite quotes: "A goal without a plan is just a wish.” There are many ways in which we can set goals that will be easier for us to stick to. Without goals our mind doesn’t know what to strive for, and when it is off task we have no comprehension of how to get back on course. Yeah, yeah, I know you have heard it before: The most successful people, athletes, and business professionals have very specific goals that require their laser like focus. They do what it takes to reach their goals and let few obstacles get in their way of accomplishing the goal at hand. Setting good goals and rewarding your positive behavior are essential ingredients in long term success in many avenues in life. Well, if it’s so important, why can so few people recite

BREAKING BARRIERS: Destructive Eating Disorders/Behaviors/Fad Diets - 12/6/11

Posted by: J.R. Burgess

Many people strive to lose weight or maintain a certain ideal body image for one or many of the thousand rhymes or reasons why. Is it because the doctor told me to, for fear that our loved ones don’t find us attractive and may be unfaithful, feeling lousy, depression, or because it’s your new year’s resolution. It is great that you have something that is motivating you to want to make a change and everybody needs something to get started. I see many clients lose weight then to go back to destructive behaviors that jeopardize their health and life, and the yo-yo continues. Sometimes when this occurs nothing changes because

BREAKING BARRIERS: The Failure Mindset - 11/29/11

Posted by: J.R. Burgess

Identifying your barriers that keep you from eating a healthy diet and exercising long-term is essential to your success. Barriers can be environmental factors: enablers, time management, negative mind-set, the all or nothing mentality, and many more. We all have to identify