Action or Reaction?

corequest — Sat, 30 Jan 2010 04:24:06 +0000

We’re all familiar with the mechanism of action-and-reaction in the world of sports. Pitcher-and-batter is an action-reaction duo in baseball. A basketball guard driving to the hoop and a defender leaping to block the shot is another example. A racecar driver negotiating a tight turn at speed is executing a complex series of actions and reactions.

Actions and reactions may also refer to choices we make in our daily lives. Someone cuts you off as you’re trying to get into the left-hand lane. That’s an action. Yelling and shaking your fist in the direction of that driver who by now is long gone is one sort of reaction. Taking a deep breath and simply releasing your tension is another sort of reaction. We may also take action…Click here for full article

The New Year’s Resolution Trap

corequest — Sat, 30 Jan 2010 01:52:08 +0000

Did you make a New Year’s Resolution earlier this month? If you do, keep this in mind: It has been reported that 92% of New Year’s Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.

To ensure that you accomplish your New Year’s Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:

Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week
Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru
Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight
Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on weekends

Your Fast Track to a Tight Tummy and Flat Abs

corequest — Wed, 27 Jan 2010 18:28:34 +0000

The New Year is still young, and if you’ve decided to make this your year for losing the weight and tightening your abs, you’re in luck.

Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.

The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body’s need to store excess sugar away in fat cells.

Click to Read the Entire Article

Healthy Winter Hash

corequest — Tue, 26 Jan 2010 05:57:05 +0000

This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love. Click here for Recipe

Obesity – Start with yourself!

corequest — Wed, 06 Jan 2010 21:41:56 +0000

Last month I laid out the facts: Over 60% of America is overweight and over 30% of America is obese as defined by the Centers for Disease control. Almost 20% of teens are overweight. Billions of dollars are spent every year on preventable medical expenses due to obesity. Diabetes in children is up 33% in the last 10 years.

Obesity has become an epidemic which needs to be addressed because of its health effects. It affects the quality of our lives and the economics of our country. Put aside the stigma and taboos which prevent us from talking about being “fat”. The look of obesity is the least important consequence of poor diet and lack of exercise and yet it has prevented us from talking freely. We need to open this discussion and talk about obesity as it relates to health. We must change the current trends. The poor health related to unhealthy lifestyles cannot become acceptable. What can we do as individuals to create a healthy America?

To begin, each of us, needs to examine ourselves and how we live. Are you as strong and healthy as you need to be? Could you feel better? Do you suffer from any of the possible health consequences of poor diet and lack of exercise such as fatigue, muscle soreness, joint pain, swelling, poor sleep, snoring, mood swings, indigestion, heartburn, diabetes (according to the National Institutes of Health 2.8, which is 1/3 of adults with diabetes don’t know they have it), or hypertension? If you do, you should do something about it before you ask someone else to. But what do you do?

According to a 2005 study 45 million Americans diet each year. 1-2 Billion dollars a year is spent on weight loss programs, yet America still gets larger! Obviously, people are trying to lose weight. Obviously, on a broad scale, it isn’t working. Rather than focusing on weight loss, deprivation and the short term gains we find in most “diets” we need to start focusing on “lifestyle” and the social aspect, emotional aspect, economics and science of eating and exercise.

Recently, an obese client of mine told me that being obese is a given in her family. All the women are large. She told me that she had lost four of the most important people in her life to aliments related to poor eating. These family members died young, in their sixties. These loses were a wakeup call and caused my client to focus on her health. She started to lose weight. Rather than support her, her loved ones complained. They told her she should stay the weight she was. Her lifelong boyfriend said she wasn’t as attractive to him as she became thinner. Consequently, as life stresses took their tole, she was unable to maintain her healthy life and reverted back to her larger self.

Without the love and support of your community, most lifestyle changes will fail!

Changing your health requires more than choosing the right diet. It requires understanding the life you live, the people you live it with, and how you handle stress and the challenges of life. It requires a community which is supportive of the change, a solid scientific understanding of what you need to change and why, and a strong belief that the rewards of changing will be ten-fold. By gaining that understanding personally and by transforming your own community to support your personal change you will start a snowball effect which will spread across the country. This will be the beginning of a world without obesity.

This is a monumental challenge and not a challenge you can take on by yourself. You need someone, or some group of people, who support you and your efforts. You need to learn about health because you will not make sustainable changes without understanding and believing in the importance of the changes you make. You can work with life coaches, nutritionists, doctors, personal trainers, family and friends who share your quest. The important thing is to start looking and questioning. You will find the support you need.

When you make a decision to begin your quest, feel free to contact me at CoreQuest Fitness to schedule a free personal session to talk about your health journey and what your next step is. CoreQuest offers an exclusive program for obese adults which addresses the fitness and dietary issues related to obesity. New programs begin every 5 weeks. Call 925-457-4587 to schedule you evaluation and discussion.

Coconut Flour Pancakes

corequest — Fri, 18 Dec 2009 07:31:16 +0000

Proof that you can eat well without Grains!

The best way to insure fluffy pancakes is to separate the egg whites, whip them until you have fairly stiff peaks, and then blend the egg whites back into the batter. Click Here for Recipe

Obesity – Part 1. It’s not about the looks!

corequest — Tue, 15 Dec 2009 20:12:57 +0000

Obesity Part 1 – It’s not about looks.

This month I’ll give you the facts. Next month, I’ll talk about the why and what we can do about it.

Obesity is a national epidemic which has created a national crisis. This has nothing to do with looks. This is about the health of our citizens, our communities, our economic state, our children and our future. During the past 20 years there has been a dramatic increase in obesity in the United States. Obesity comes with a myriad of health and lifestyle consequences, and the cost of obesity has risen along with the obesity rates.

Obesity for an adult is defined as a BMI of 30 or more. Overweight for an adult is a BMI of 25 or greater. BMI is calculated by dividing weight in kg by height in meters.

THE BAD NEWS

The Rise in Obesity in the US[i]:

About 66% of US adults are currently overweight or obese! About a third of US adults are obese. In 1998 there were no recorded states with obesity rates greater than 14%.

The Cost of Obesity to our country[ii]: $117 billion (2002)

This includes $61 billion in estimated medical spending and $56 billion in indirect costs. Recent estimates put current health related costs at well over 9% of US health expenditures.

The Direct Cost of Obesity to California[iii]: $7.7 billion (2002)

The Health Implications of Obesity[iv]:

As weight increases to reach the levels referred to as “overweight” and “obese,”* the risks for the following conditions also increase:

Coronary heart disease
Type 2 diabetes
Cancers
Hypertension (high blood pressure)
Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
Stroke
Liver and Gallbladder disease
Sleep apnea and respiratory problems
Osteoarthritis
Gynecological problems (abnormal menses, infertility)

These medical conditions are just the tip of the iceberg. Each one of them comes with its own list of complications which expands the health and lifestyle consequences of obesity exponentially.

The lifestyle costs of Obesity:

It can be hard to find clothes that fit, and seats are often not designed for larger body sizes.
Everyday activities such as driving, walking, climbing stairs or carrying shopping bags may be uncomfortable or even painful.
Many people with obesity say they feel bad about themselves and suffer from low self-esteem.
Low self esteem can affect social life and work. For example, a person may feel uncomfortable applying for a job because they don’t think they’ll be good enough to get one or worry they will be judged because of their weight.

Children and Obesity[v]:

^·12.4% of children 2-5 years old are overweight or obese!
^·17% of children 6-11 are overweight.
^·17.6% of teens (12-19 are overweight)

Research over the last 40 years tells us that overweight kids are at greater risk of becoming obese adults, predisposing them to life-long obesity-related health issues.

Being overweight increases a child’s risk for a number of diseases and conditions, including[vi]:

Asthma, Diabetes (the Centers for Disease Control and Prevention (CDC) estimated that one in three American children born in 2000 will develop diabetes in their lifetime), Gallstones, Heart Disease, High Blood Pressure, Liver Problems, Menstrual Problems, Trouble Sleeping, Metabolic Syndrome (Metabolic syndrome includes: Abnormal lipids, High blood pressure Insulin resistance), Depression and Low Self-Esteem.

THE GOOD NEWS!

The good news is that the health problems (and hence the economic cost) associated with obesity respond well to diet and exercise. Obesity is almost always TOTALLY preventable and curable without drugs or drastic medical intervention. It’s as simple as that (or is it?).

THE CHALLENGE

Obesity is most often the result of lifestyle and dietary choices. Habits are hard to change, especially when our whole social structure is built around them. Food addictions are as real and can be more challenging to deal with than drug addictions. In order to beat this epidemic which has infiltrated every corner of our country and is now spreading across the world we need to recognize and acknowledge it, decide to do something about it and work together to support the necessary changes to our lifestyles and our eating habits.

CoreQuest Fitness has developed a new health and fitness program exclusively and specifically for obese adults. Participants must have a BMI of 32 or greater. This program will educate, support and coach obese adults giving them a place to focus on their health and fitness without feeling self conscious or judged. If you or anyone you know anyone is at least 50 pounds overweight call to see if you qualify for this new program. Preference is given to motivated and committed individuals of greater BMI’s. Call 925-457-4587 or visit CoreQuestFitness.com/fitness/xxl

[i] http://win.niddk.nih.gov/statistics/index.htm#econ

[ii] http://win.niddk.nih.gov/statistics/index.htm#econ

[iii] http://www.cdc.gov/obesity/causes/economics.html

[iv] http://www.cdc.gov/obesity/causes/health.html

[v] http://www.cdc.gov/obesity/childhood/prevalence.html

[vi] http://www.ucsfchildrenshospital.org/education/health_risks_for_overweight_children/index.html

Your Holiday Cheat Sheet

corequest — Tue, 15 Dec 2009 19:24:03 +0000

Remember that kid in school who scored so well on tests that everyone got a little suspicious?

Then one day during a big exam – BAM – the teacher pulled a cheat-sheet out of the kid’s pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren’t real.

A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead.

How would you like a cheat-sheet for getting through holiday parties without putting on a single pound?

What if this cheat-sheet could also help you lose a few pounds before New Year’s?

You’re in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds.

Your Holiday Party Cheat-Sheet

Short Cut #1: Eat a sensible meal before the party.
You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight. Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Short Cut #2: Bring a healthy dish to share.
Don’t worry if the party that you’re going to isn’t a potluck – the hostess will love you for being so thoughtful, and you’ll have a healthy option to enjoy.

The Festive Hummus recipe below is perfect to bring to parties.

Short Cut #3: Never drink calories.
Do you realize how quickly calories add up when you’re slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.

Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party.

Short Cut #4: Fill your plate, but only once.
I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once.

That’s right, you heard me. No going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.

Short Cut #5: Taste dessert, just a taste.
The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.

And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.

That’s it – all you need to know to not gain a single pound at holiday parties.

But what about the rest of the year?

Wouldn’t you love to make 2010 the year that you transform your body?

Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

My programs are designed to quickly and efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on, do it now and secure your spot before the New Year’s rush.

925-457-4587

Personal Training

Boot Camp

CrossFit

50-150 pounds over weight? – FITNESS xl

Olympic Lifting

Running

Strength and Conditioning for Teens

The 5 Biggest Fitness Mistakes

corequest — Mon, 14 Dec 2009 03:35:36 +0000

Take a walk through any gym, and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

Call or email today to schedule your first workout.

Veggie Power Juice

corequest — Sat, 28 Nov 2009 21:11:47 +0000

Remember how Popeye would drain a can of spinach and half a second later his muscles would begin to bulge? Think of this recipe as your own can of spinach. While your muscles may not instantly grow to three times their size, your body will surely experience a nutritious surge.

Click Here for Recipe