Iron Angels First Appearance! SNBF Show

The Iron Angels made their first appearance today at the SNBF Amatuer/Pro Show to support fellow Iron Angel, body builder Wendy Watson. A table was set up with our brochures and information. Time to spread the word!

Thought for the Day

"Every man is a builder of his temple called the body."

Ronnie Coleman "Nobody Wanna Do These Lunges!"

Establishing a Fitness Routine

When you have determined that you want to become fit, you will want to establish a fitness routine. Although most people think of classes and specific activities (such as jogging or tennis) as the way to fitness, there are many ways you can work physical activity into your life.

Structured fitness

Fitness classes or groups provide a consistent approach to an activity. Local gyms, schools, and churches may sponsor a regular fitness group. Teams also provide a consistent approach to fitness but are more competitive. Many communities have physical activity programs to help adults and children get fit. They often are found within social agencies and schools.

Structured fitness has the advantage of:

Being held at the same time and place, which is easier for you to schedule.
Having a social atmosphere.
"Healthy" peer pressure to show up and participate.

Self-directed fitness

Many people find an activity they enjoy and create their own fitness program. For it to be effective, you must set up a regular schedule and stick to it. Self-directed fitness gives you:

Flexibility as to the time and place.
The ability to try different types of exercises.

Fitness within your day

You can use "everyday" activities for fitness, as long as you do them regularly. This includes:

Daily aerobic activity, such as raking leaves, mowing the lawn, or doing housework.
Physical activity in the workplace, such as using stairs instead of elevators.
Muscle-conditioning exercises, such as scrubbing the bathtub, washing walls, tilling the garden, or pulling weeds.
An outdoor interest that promotes walking or another type of exercise. For example, bird watching may involve considerable walking, and trail building may involve both walking and strength to clear paths.

Do I Have The Flu?

In the beginning, symptoms of the flu are similar. These symptoms can also be caused by other types of viruses as well. This is what makes it difficult to diagnose the flu.

Symptoms of H1N1 flu

The initial symptoms of this new flu have been similar to the symptoms of the regular flu. Nausea, vomiting, and diarrhea may be more common.

Here are the differences so far between H1N1 flu and seasonal flu:

H1N1flu seem to thrive in much warmer than the usual cold weather when seasonal flu thrives.
Symptoms seem to be no worse than those of seasonal flu, although that may change when the weather gets colder in late fall and winter.
People with flu symptoms should seek immediate medical attention if, instead of recovering, they become sicker with the danger signs listed here.

For adults, the most worrisome symptoms are these:

shortness of breath
persistent vomiting
confusion
dizziness
For young children, the most worrisome symptoms are:

very rapid breathing
not interacting normally, not eating or drinking normally, being unusually irritable, or appearing unusually sleepy
high fever and rash
a bluish color of the lips and skin


MSN Health

Don't Count Sheep! Try These Five Foods!

Cherries
Should you let yourself have that midnight snack if you're having trouble sleeping and you think hunger might be part of the problem? Here are five foods that can actually help you drift off:

Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body's internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.

Bananas
Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.

Toast
Carbohydrate-rich foods trigger insulin production, which induces sleep. Bring on sleepiness by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep.

Oatmeal
Like toast, a bowl of oatmeal will trigger insulin production, raising blood sugar naturally and making you feel sleepy. Oats are also rich in melatonin, which many people take as a sleep aid.

Warm milk
Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It's also high in calcium, which promotes sleep.

Nuts are NUT-ricious!

Nuts get a bad wrap for being high in fat. Well, that is true to some extent but they are good fats to consume. The fat that is found in nuts is the monosaturated kind. This type of fat actually helps lower "bad" cholesterol or LDL.

Almonds are the leader of the pack due to their nutritional value. They are chock full of protein, fiber, calcium, vitamin E, iron, magnesium and phosphorous. Hazelnuts have tons of vitamin E in them while cashews and pistachios are rich in potassium. Walnuts are loaded in omega-3 fatty acids.

Although nuts are rich in nutrients, they can also add up in calories quickly! A one ounce serving(about the size of the palm of your hand) can be anywhere from 160-200 calories. Instead of eating a bag of cashews or almonds, snack on a one ounce serving. Nuts aren't just for snacking either. Enjoy the health benefits by adding them to your morning oatmeal or sprinkle them on a salad.

Iron Angels on Stage

This past weekend several of Moncef's Iron Angels competed AND placed at the NPC Natural Northern in Cleveland, OH.

Check out this link for pictures of our crew!!
Ironangelsonstage.com

Why Choose Whey?

Of the many protein sources to choose from, whey is the ultimate. Whey protein has the highest value of providing branched chain amino acids. These amino acids are essential to building and retaining muscle tissue. Whey protein also is full of antioxidants which support a healthy immune system.

For those dieting with a desire to lose extra fat protein is very beneficial. Protein balances blood sugar levels while carbohydrates tend to fluctuate the blood sugar. When blood sugar is constant, it keeps us from going on a feeding frenzy, gives us more energy and enhances fat loss.

Moncef gets in touch with his feminine side!

Friday's Funnies

PINK shows her STRENGTH at the VMA's!

P!nk - New Music - More Music Videos

Iron Angels Going to OHIO!

Several of the women on Moncef's Iron Angel team are headed to Ohio. They will be taking part in the NPC Natural Northern Body Building and Figure Competition. The show takes place on Saturday, October 3rd 2009.

The Angels that are competing:

Christine Dachraoui-Figure
Michelle Bertrand-Body Building
Stacy Reese-Figure

Wish them luck on their journey to the stage!

What Body Type Do You Have?

Endomorph: Usually puts on muscle easily and retains it for long periods of time, but typically stores larger amounts of body fat. In restricted caloric conditions, they can retain muscle better. The problem for endomorphs is having trouble taking off the last little bit of fat. Endomorphs almost always have sensitivity to carbohydrates, although this does diminish with the addition of more muscle and proper dieting.
Mesomorph: Normally maintains a muscular build with little body fat. Generally gains muscle easily, retains muscle well, and has a fast metabolism. Can eat almost anything and still lose fat and gain muscle. It is not uncommon to see a mesomorph diet only four to six weeks in preparation for a competition. It is estimated that pure mesomorphs make up only about 1-2% of the population.
Ectomorph: Has smaller muscularity and little body fat. Has trouble filling out and often looks ripped, but with little sweep to the muscle. Has a bony structure and exhibits little muscularity. Ectomorphs are not ideally suited for bodybuilding, but there are a number of highly successful ectomorphs in competition. Ectomorphs may build some muscle density, but they will still appear long and lanky. On the positive side, ectomorphs can take in a large amount of carbohydrates and still have low insulin sensitivity, unless they create sensitivity themselves through a prolonged poor diet.

What Type Am I??
In order to “accurately” determine your body type, you needs to consider determining factors such as bone structure, skeletal muscle disposition of fast/slow twitch fibers, tendon lengths in relation to muscle insertion points, endocrine and thyroid function, and normal levels of thyroid stimulating hormone, testosterone and estrogen. However, you can usually gather a pretty accurate assessment that isn’t so technical by reviewing your personal and family histories. What was your body like as a child? What body type do your parents most resemble? Most people are combinations of the various body types with one type being more dominant. Different body types respond better to different diets and different training and cardio programs. It is also possible for a person to change body types over time. For example, an ectomorph who consistently neglects proper nutrition and training habits can develop endomorphic qualities.

Endomorph
Diet
Diet is the most important factor for endomorphs. Endomorphs are usually sensitive to carbohydrates. They hold a lot of water and hold on to muscle glycogen stores well. A few days of zero carbs will usually not hurt an endomorph. They may not even use all the glycogen stores from muscles during that time. While I do not recommend ever going to zero carbs, the point is that an endomorph can tolerate a much lower carb intake. An endomorph can go as long as seven days before depleting glycogen stores, and can refill them in just one day. Endomorphs respond well to high amounts of dietary fat. A cycled diet is ideal, where a low carbohydrate/high protein diet is adhered to for several days and then followed by a moderate carbohydrate/low fat day. An endomorph is better off not attempting to carb load due to their sensitivity to carbs.
Training
Endomorphs are better suited to short-term high intensity cardio of 15-25 minutes total duration, 5-6 times per week. Endo’s also respond better to multiple short sessions of hard cardio spread throughout the day. For example, 30 minutes of cardio for an endomorph would be more effective in burning fat by splitting the time into two 15 minute sessions or three 10 minute sessions, rather than one lasting 30 minutes. They are also better off cutting rest intervals in training and doing weight training in an aerobic manner. Cutting rest intervals to 20-30 seconds will burn a significant amount of body fat. It is difficult to overtrain an endomorph, so don’t worry about the short rest periods.

Endo/Mesomorph
Diet
Endo/Mesomorphs carry characteristics of endomorph and mesomorph body types. They are water-holders and need to monitor their carb intake closely.
Training
Endo/Mesomorphs make good bodybuilders but have a tendency to gain fat easily. They need to follow a program geared toward building a harder and leaner physique. They respond well to heavy, high-rep work. There is also a need to include basic movements without neglecting detail and finishing exercises. For example, a leg workout could be comprised of heavy high rep squats followed by leg extensions and lunges. Endo/Mesomorphs can overtrain somewhat and can get away with doing more heavy sets than their ecto/mesomorph counterparts. It is possible to overtrain an endo/mesomorph, but not as quickly as an ecto/mesomorph type. Endo/mesomorphs also respond well to variety. For example, try hitting muscles from a large number of angles in each workout, then totally changing workouts in three to four week increments. Cardiovascular activity is another aspect of preparation. Endo/mesomorphs can look soft if too many long duration cardio sessions are performed.
Ectomorph
Diet
Ectomorphs cannot train or eat like the majority of people. If they do, they will appear stringy and flat. An ectomorph needs lots of carbohydrates to load up on glycogen. Starchy carbs are best, but lots of greens should also be eaten. Ectomorphs should also eat more frequently. Eight meals a day is not a stretch for an ectomorph. Each meal should contain lots of protein with a moderate amount of fats. Food does not stay with an ectomorph for long; nutrients cycle through rapidly, making frequent feedings a must. An ectomorph might not need to deplete carbs very long. The ectomorph should reverse the carb up cycle, using only two days of depletion and up to six days of slow carb loading. Ectomorphs naturally stay harder and they have a tendency to not hold water. For this reason, they need to eat calories, burning fat through exercise instead of through caloric restriction.
Training
Ectomorphs respond to training with heavy, low rep sets with a minimal number of total sets per workout. Keep the intensity of each set high, and utilize a long rest (2-4 minutes) between sets for recovery. Keep to the basics and avoid high reps and supersets. Ectomorphs need to resist the urge to increase volume because it increases metabolism and depletes glycogen. They need to get lots of sleep and try to recover completely between training sessions to maintain lean tissue gains, rather than entering a state of overtraining.
Cardiovascular work is a key to body fat loss. Unlike an endomorph, who needs to diet harder and do less aerobic exercise, ectomorphs are better off getting lean through cardio, rather than sacrificing calories. Doing longer, slower cardio is best for this type. The goal is to burn fat stores, not rev up the metabolism. Typically, an ectomorph’s metabolism is already fast.

Mesomorph
What about diet and training for mesomorphs? Mesomorphs typically need little help. Almost any diet or training program will work for them, so mesomorph’s probably aren’t reading this!
Once again, this article is not designed as the end all of weight loss and training, but as a way to shed some light on the genetic hand you were dealt. Take what is here and apply it to your physique. Keep what works, drop what does not and build your own diet, training and cardio program that works best for YOU!

Think Twice About That Midnight Snack!

A recent study has found that eating at irregular times, such as the middle of the night for humans when we want to sleep--influences weight gain. Circadian rhythms which affect the regulation of energy may play a major role. Better timing of meals which would require a change in behavior would be an important element of decreasing obesity.
Next, researchers hope to study the molecular mechanism behind their observation that eating at the "wrong" time can make us fat.

Did You Know?

1. You would need to drink a quart of milk every day for three to four months to drink as much blood as your heart pumps in one hour.

2. Your heart is about the size of your fist and weighs about as much as a softball.

3. In the course of a lifetime, the resting heart will have pumped enough blood to fill 13 supertankers.

4. The pink under your fingernails is the blood in your capillaries.

5. Your heart is the strongest muscle of your body and beats about 100,000 times in one day, in an average adult.

6. We need light in order to see. Animals that live in deep caves or in the great depths of the ocean where there is no light are often blind or have no eyes at all.

7. A person breathes 7 quarts of air every minute.

8. Almost half the human body's weight is made from one of three types of muscle tissue.

9. The human nervous system can relay messages to the brain at speeds of up to 200 miles per hour. Your brain receives 100 million nerve messages each second from your senses.

10. In one day, some 4000 children and teenagers take up smoking.

11. Underwater swimming is the only time you should hold your breathe while exercising.

12. Your brain weight about 3 pounds, is a pinkish gray color and is about the size of a cauliflower.

13. Your tongue is the only muscle in your body that is attached at only one end.

14. The three bones of the middle ear are so small all three could easily fit on your thumbnail.

15. If all 600 muscles in your body pulled in one direction, you could lift 25 tons.

16. If the 300,000,000 tiny air sacs (alveoli) in your lungs could be laid out flat, they would cover a home swimming pool.

17. Tongue prints are as unique as fingerprints.

18. If you weight 100 pounds on earth, you will weigh about 264 pounds on Jupiter.

19. There are 206 bones in the human body. One fourth of them are in your feet.

20. The human body has 45 miles of nerves.

** Given to me by Willy B. - who brought the information from a handout from Jazzercize - Kids Get Fit

BOOST your Immunity!

Regular Moderate Exercise Boosts Immunity
However, there are some things that seem to protect us from picking up colds. One of those things appears to be moderate, consistent exercise. More and more research is finding a link between moderate, regular exercise and a strong immune system.

Early studies reported that recreational exercisers reported fewer colds once they began running. Moderate exercise has been linked to a positive immune system response and a temporary boost in the production of macrophages, the cells that attack bacteria. It is believed that regular, consistent exercise can lead to substantial benefits in immune system health over the long-term.

More recent studies have shown that there are physiological changes in the immune system as a response to exercise. During moderate exercise immune cells circulate through the body more quickly and are better able to kill bacteria and viruses. After exercise ends, the immune system generally returns to normal within a few hours, but consistent, regular exercise seems to make these changes a bit more long-lasting.

According to professor David Nieman, Dr. PH., of Appalachian State University, when moderate exercise is repeated on a near-daily basis there is a cumulative effect that leads to a long-term immune response. His research showed that those who walk at 70-75 percent of their VO2 Max for 40 minutes per day had half as many sick days due to colds or sore throats as those who don't exercise.

Too Much Exercise May Decrease Immunity
However, there is also evidence that too much intense exercise can reduce immunity. This research is showing that more than 90 minutes of high-intensity endurance exercise can make athletes susceptible to illness for up to 72 hours after the exercise session. This is important information for those who compete in longer events such as marathons or triathlons.

Intense exercise seems to cause a temporary decrease in immune system function. Research has found that during intense physical exertion, the body produces certain hormones that temporarily lower immunity.

Cortisol and adrenaline, known as the stress hormones, raise blood pressure and cholesterol levels and suppress the immune system. This effect has been linked to the increased susceptibility to infection in endurance athletes after extreme exercise (such as marathon running or Ironman-distance triathlon training).

If you are training for ultra-endurance events, a key component of your training should be including enough rest and recovery days to allow your body (immune system) to recover. If you are feeling run-down or have other symptoms of overtraining syndrome --such as increased resting heart rate, slower recovery heart rate, irritability or general heaviness and fatigue -- you may need to tone down your workouts as well.

If you are already ill, you should be careful about exercising too intensely. Your immune system is already taxed by fighting your infection, and additional stress could undermine your recovery. In general, if you have mild cold symptoms and no fever, light or moderate exercise may help you feel a bit better and actually boost your immune system. Intense exercise will only make things worse and likely extend your illness.

Friday's Funnies

They say laughter is the best medicine! Check this out....

SPONSORSHIPS AVAILABLE

IRON ANGELS NEED YOU!

There are many women in our community who have a desire and passion for something more. They long to be healthy and to feel good about themselves. They are also searching for support in their journey to become the best they can be.

Moncef’s Iron Angels program is seeking women who want to be part of a movement. A movement of empowering women to embrace exercise, fitness, and influence the people they come in contact with daily. Women give of themselves to their families, friends and work. Sometimes forgetting themselves in the process. All fitness levels are welcome. This is an opportunity for the female experienced in fitness and also for ones just beginning.

Just as we are looking for women to join our team, we’re also searching for sponsors to help our program thrive. Sponsorships would enable us to buy equipment for training, marketing materials, administrative needs, and the daily functioning of our program. Sponsors would also be contributing to enabling women to train free of charge and helping to cover the cost of competitions and the preparations that are required.

Our hope is to bring women from all walks of life, fitness levels and ages to be a part of our fit community. With your help, we will do just that.

Snacks that can be prepared and eaten quickly can help you with your nutritional challenges! Here are just a few ideas for easily prepared snacks when you're on the run:

Fruit - cut up fruit like pineapples, watermelons, or cantaloupes for a quick and healthy snack. Strawberries and grapes are great as well, and all you need to do is wash them and pop them in your mouth.

Smoothies - toss a few bananas, some strawberries, grapes and a little lemonade & crushed ice into a blender and you'll have a delicious, tangy smoothie in minutes.

Popsicles & fruit bars - pour a little juice or some of your fruit smoothie mix into a popsicle mold. You'll need to wait a few hours to eat those, but the prep time is just minutes and your taste buds will appreciate them even more when it's time to eat them.

Peanut butter-and-celery sticks - chop a few celery sticks into 3 inch sections and slather some peanut butter in the middle. It is very tasty and cool if you like peanut butter. It also gives a satisfying crunch with every bite.

Carmel-apple bites - slices up an apple and dip the pieces into caramel apple dip. It's quick and healthy as long as you go easy on the dip.

Amelia rockin' it at the gym with her trainer Levi!

New Beginnings

The newly formed Iron Angels had their first full week of training and they rocked the house!!! This awesome group of women love lifting and fitness. There are lots of exciting things planned for the group. Want some inspiration? Come watch them train!!!!

Friday's Funnies

Christine's client, Petra working hard to reach her goals!

Quotes that motivate!

"It's kind of fun to do the impossible"
Walt Disney

"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.”
Andrew Carnegie

“Motivation is what gets you started. Habit is what keeps you going.”
Jim Rhon

“All that we are is the result of what we have thought.”
Buddah

Friday's Funnies

COMING SOON!!!

European Fitness Solutions has a new division to add to the company. Check out the Iron Angels link at the EFS website. Iron Angels is a group of female figure athletes, body builders and bikini competitors. The website is still under construction but come visit often to see updates!

New Website

European Fitness Solutions has a new website! Parts of it are still under construction but stop by and check it out!!

http://www.efs-ga.com/

Suwanee Party in the Park

European Fitness Solutions was a sponsor for C3 Church's Party in the Park this past Saturday. The event that took place at Suwanee Town Park was a family fun festival hosted by C3 Church to raise money for Children's Health Care of Atlanta. There was live music, demonstrations and vendors on hand. The event was a huge success! Thanks to the people who came out to help support Children's Health Care. EFS was proud to represent!

Thomas placed 6th in the Party in the Park 5k out of about 300 runners!

European Fitness Solutions representing at Suwanee Party in the Park!

Friday's Funnies

The best result of the month

Moussa's results are incredible. He transformed his look going from 12% body fat to 4.5% . Way to go Moussa ! Just keep on going :)

The Davis family rocking as usual :)

Heidi, Leah and Skye Davis having fun as a family. They train and put health and wellness as a priority in their life. I (Moncef ) am very proud of their accomplishment of being a family model that our society needs to help overcome health problems.Way to go guys...

STRETCH IT OUT!

Post work out stretching helps keep us free of injury and flexible. Adding it to our daily routines even on days we don't exercise has added benefits.

Stretching will: **Increase your energy**
**Improve flexibility**
**Help to obtain a long, lean appearance**
**Improve posture**
**Reduce soreness of muscles**
**Improve circulation**

Exercise Tip

Training Tip: When you exercise, your form should look the same on your last rep as it did on your first. If you can't achieve this, then do less reps, OR select a lighter weight. Your aim should be QUALITY OVER QUANTITY.

Quick Fact

21- THE NUMBER OF DAYS IT TAKES TO CHANGE OR ESTABLISH A HABIT.

Something to think about....

To Keep the body in good health is a duty.... otherwise we will not be able to keep or mind strong and clear. ~Buddah~


Your body is a temple, but only if you treat it as one. ~Astrid Alaudia~

Summertime Eating Do's and Dont's

Summertime is here! People are firing up their grills for barbecues and having parties for entertaining. Is it possible to stay on a clean eating plan with all those temptations? Yes! Here's some foods to look for and others to stay away from during your warm summer day parties.

Good Food Choices:

Watermelon~~ 86 calories, 2g protein, 22g carbs, 0g fat/ 1 slice
I's flesh is high in lycopene which is an antioxidant that protects against heart disease, cancer and increases levels of insulin-like growth factor-1, which influences muscle growth.

Blueberries~~ 84 calories, 1g protein, 22g carbs, 1g fat/1 cup
Blueberries are very high in antioxidants. More than just about any other food. These properties provide protection for all the body's tissues.

Tomatoes~~ 22 calories, 1g protein, 5g carbs, 0g fat/1 medium tomato
Tomatoes contain lycopene which is also the antioxidant present in watermelon.

Asparagus~~ 40 calories, 4g protein, 8g carbs, og fat/1 cup
Asparagus acts as a diuretic, which can aid in losing those final few pounds. Also, insulin is present in asparagus. It's an indigestible fiber which improves the balance of intestinal bacteria and helps assist with the absorption of calcium.

Iced Tea~~ 0 calories, 0g protein, 0g carbs, 0g fat
Drink your iced tea unsweetened and you'll benefit from the antioxidants present. Black tea has been shown to reduce cortisol levels.

Bad Food Choices:

Barbecue sauce~~ 94 calories, 0g protein, 23g carbs, 0g fat/ 1/4 cup
Too many carbs are contained in this tasty sauce!! Sodium is also a bit high.

Ribs~~ 236 calories 13g protein, 0 carbs, 20g fat/3 oz
Way too much fat in a small 3 oz serving. Also, the protein level is fairly low. What are ribs usually covered in? Right!!! Barbecue Sauce! This makes them doubly unhealthy.

Potato Salad~~ 358 calories, 7g protein, 28g carbs, 21g fat/1 cup
The potatoes used in this salad are quickly digested. Plus, mayonnaise is generally used in this type of salad and mayo contains fat.


Corn~~ 77 calories, 3g protein, 17g carbs, 1g fat/1 medium ear
If you're watching your carb intake, then corn should be off your list of things to eat.
Corn has quickly digesting starchy carbohydrates that can mess up your diet.

Friday's Funnies

Low Sodium Creamy Tomato Basil Soup

Ingredients:

8 plum tomatoes or 1 16 oz can no salt tomatoes, drained
1 medium onion
1 tbsp olive oil
2 cloves garlic, crushed
pinch ground red pepper
1 tbsp fresh basil or 1 tsp dried basil
2 cups fat free or low fat milk
pinch salt
pinch ground black pepper

Method:

If using fresh tomatoes, blanch 10 mins, peel and chop. In a medium saucepan, cook onion in olive oil until browned slighly. Add garlic and tomatoes then cook 20 mins if using fresh, only 10 mins if using canned. Spoon 3/4 mixture into a blender, puree until smooth, then return to saucepan. Add red pepper, basil and milk. Heat until hot but do not boil.

Number of Servings:
2 1/2

Cardio Question: When is the best time to do cardio?

This is a question that many devoted exercisers ask. "When should I do cardio to burn the most fat? In the morning or in the evening?". Let's break it down and get some answers!

The body responds differently in each instance. Early am after you've had nothing to eat all night, has your body ready to burn fat but your total calories used will be low. Before you eat b'fast, your body's insulin levels are low and glucagon is high. Your body may have to really make large amounts of catecholamines and cortisol to jump-start your fat metabolisim and your body's general functioning just to exercise. This could be one reason that fat burning is higher in the morning. Other benefits of morning exercise are: feelings of well-being and accomplishment early in the day, mental alertness is elevated, appetite moderation, improves mood and it jump starts your metabolism for the day. In contrast, evening cardio activity increases metabolism until you're ready for sleep and then it slows down. Also, evening cardio can interfere with sleep patterns.
So after all is said and done, it's a personal choice WHEN to do cardio. The best choice is the one in which you feel good about doing it and doing it well.

The Skinny on Carbs: Good Carbs vs. Bad Carbs

The issue of carbohydrates and their importance in our diets vs. weight loss by omitting or reducing them, can be confusing. Here is some information about carbs that will have you understanding their role in our diets.

Not all carbohydrates are the same. They effect our bodies in very different ways. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

Slow is the best way to go when choosing carbs. The slower they are released in your body, the slower they metabolize giving you a steady stream of energy. This steady stream curbs sugar cravings. The carbs with a LOWER GI rating are ones that are slowly released. The carbs with a HIGH GI are released quickly into the blood stream. Research shows that eating high GI carbs leads to storage of body fat.

Eat FREELY: brown or wild rice, whole-grain products, oatmeal, legumes, nuts and seeds, vegetables such as squash, broccoli, peppers, cauliflower and green beans. Whole fruits such as apples and peaches. Berries are also an excellent choice for fruit.

Eat SPARINGLY: refined sugar, white rice, white flour products, sodas, fruit beverages, cakes, cookies and alcohol.

Friday's Funnies

EFS Newsletter coming soon!

There will be an EFS newsletter coming soon. It's in the works as we speak!

My Top 5 Gym Pet Peeves

Anyone who has ever visited a gym knows that there are some annoying things that go on there! In no particular order, here are my top 5 gym pet peeves:

1. Not re-racking weights- What's up with this?? I approach the leg press machine and see that there are 6 45lb plates on each side. The manly man that was using this machine before me could have at least put the plates back on the rack but no....my 95 lb self will do it! Hey, at least I get a shoulder work out from putting them all back.

2. Wearing flip flops to the gym to work out- Ummmm....not smart.

3. Cell phones- It's hard enough manage finding time to fit in a workout. Can people NOT use their cell phones for 30 min? I don't want to hear your conversations while I'm trying to work out.

4. Leaving sweat dripping off whatever equipment being used- Please, please, please! If you sweat all over a bench or machine, please wipe it down before the next person comes and plops down in your puddle of sweat.

5. Machine hogs- People who are using a machine and not sharing. Between sets you could ask someone that's waiting if they want to share it's use. And also, don't use the machines as a chair so you can chit chat with your pals. Someone is probably waiting.

So, that's a few of my pet peeves. Anyone else have any to contribute? We'd love to hear!

European Fitness Solutions Website

Hello All! Just wanted to let everyone know that we're in the process of revamping our EFS website. It's not completely finished yet but if you get a chance stop by and take a peek. Just click on the European Fitness Solutions link on the right hand side of the blog home page.

Why Do You Need Cardiovascular Exercise?

We all know the benefits of weight training but how about cardiovascular exercise? Often times we neglect the importance of challenging our cardiovascular state. Here are a few of the reasons we should get our hearts pumping!!

~FAT LOSS~ Doing just 30 mins a day 3 times a week(along with a healthy diet!)can decrease your level of body fat.

~INCREASED METABOLIC RATE~ Cardiovascular training helps to speed up your metabolism. An increased metabolism helps your body to burn fat even when you are resting.

~STRENGTHENS YOUR IMMUNE SYSTEM~ A simple 30 mins a day several times a week has been shown to strengthen a person's immune system and help prevent colds, etc.

~IMPROVED MENTAL STATE~ Studies have shown that persons previously taking anti-depressants were able to stop after implementing a regular exercise program. Endorphins released when we exercise give us a sense of well being.

These are just a few reasons why we should incorporate cardiovascular exercise into our fitness regimes. Keeping heart healthy improves quality of life AND keeps us living LONGER!

Heidi Davis again denying the clock

This Sunday she will be fifty years of age but still looking like thirty.
Dedication, persistence and joy is her secret to stayin g on top of the
game while dedicating her entire life to support her two lovely
daughters ( Skye and Leah ).
Way to go Heidi! Happy birthday and wishing you the best .
Cheers!

What's Stopping You?

EUROPEAN FITNESS SOLUTIONS

AFFORDABLE Customized Body Shaping Program

* Weight Loss
* Muscular Endurance
* Strength Conditioning
* Cardiovascular Training
* Sports Conditioning
* Nutrition planning
~ please visit our website @http://efs-ga.com/ for more information on our services~

WELCOME TO THE CUTTING EDGE OF FITNESS!

Friday's Funnies

Talk about the results

Rosario Rizzo is one hard working client training that has been with EFS trainer, RC for
about 12 months. So far he has lost 40 pounds and 5 sizes. He feels like he's going to
be be 18 years old the next year but he's really 45 years of age. Impressive results
and a very big heart for the game :)
His new goal was to pass the Army test that 18 year olds take and he just
did :)

40 push-ups in 2 min
40 sit-ups in 2 min
2 miles run under 17.50 sec
Way to go man! Just keep on going!
Cheers!

My client Susan training hard!

Excuses...Excuses...

People have a lot of excuses when it comes to exercising and eating healthy. Do any of these sound familiar to you?

"I just don't have time to work out."~ This is the most commonly heard excuse and it's also a bunch of bologna! MAKE TIME! We make time for lots of things in our busy schedules. Getting haircuts, watching our favorite TV shows or even grocery shopping. It only takes 30 minutes to fit in a little exercise. What's 30 minutes?! You don't have to go to a gym to do it. A Swiss ball and resistance bands can be used while you watch that favorite TV show. Buy an exercise DVD to use at home. Go for a walk after dinner. It CAN be done!

"I have kids so I have to keep some junk food snacks around for them."~ Replace junk food with healthy options. If the junk food isn't in our pantry, then how can you eat it?

"I have a lot of social gatherings and business events to go to and the food isn't healthy."~ One option is to eat something light before you go so you won't be tempted to indulge in fatty appetizers and food. Perhaps you could bring something to the gathering so that you are assured a healthy option. Pass on the alcohol too. It just makes you sleepy and sluggish! If you're worried about offending someone, don't be preachy. Just say no thank you to the unhealthy food choice.

Try out some of these ideas and you'll see how easy it is to live healthy!!

A Recipe for Sucess!

Everyone has "their" interpretation of what being fit is. But, in all cases it requires key ingredients to make that image a reality. After all it's basic math right?.... "Input (minus) output = My desired look!" WRONG!!!! The components of the input and output go way deeper than this. It would be like saying, to make the perfect loaf of bread, just use water, yeast, flour, salt, oil, and sugar. Mix them all together and throw them in the oven at any temp and POOF! The best bread ever! No, no, no.... Come on people. Making the body you want takes a lot of effort! Not just thinking about it or wanting it but getting out and doing it. From the right formula of strength training, fat burning cardio, time wise nutrition, proper food combinations, adaquate rest, and the necessary supplementation needed due to your added efforts of an active lifestyle.

Lets face it, each of us are different and our individual needs are too. Make sure that you are not fooling yourself by only giving 50% effort and expecting a 100% result. Maybe you don't even know that you are missing the other 50%. Contact any EFS trainer to get a consultation on your needs today!

Way to go Winsome

Just keep pushing girl! It's amazing how fitness can change every
aspect of your life. A year ago Winsome and Dave (husband) were
wondering about the journey and today they rock and roll leaving
nothing behind :)

Think About This.....

DID YOU KNOW THIS?
*You have up until about age 25 to build up your bone density, vital for helping to prevent osteoporosis later in life. It makes sense to engage young people in physical activity early on, to help them build stronger bones. In later years, exercise helps us maintain our bone density.
*After age 20, the rate at which you burn calories at rest (your BMR) decreases by about 2% every 10 years. The good news is building muscle mass increases your BMR.
*Exercise promotes the growth of new brain cells
*Your body produces a natural opiate in response to vigorous activity. It just feels good to exercise!
*Exercise makes the muscles hungry for the "bad fats" that contribute to clogged arteries.
*Clinical studies show that exercise is a good prescription for depression
*Even short bursts of aerobic exercise will stimulate anti-anxiety effects
*Exercise increases energy levels
*Exercise boosts your immune system
*Exercise helps ward off stress and stress by-products that can lead to illness
*People who exercise regularly cope better with stressful events
*Exercise enhances your thinking ability and memory
*Moderate regular exercise adds about two years to one’s expected life
*Regular aerobic exercise results in a decrease in resting heart rate by 5 to 25 beats per minute, leaving more time for oxygen and nutrients to be supplied to the heart muscle and the body

FDA Warns Consumers to Stop Using Hydroxycut Products

http://www.fda.gov/bbs/topics/NEWS/2009/NEW02006.html

Thought for the Day

Don't be discouraged by a failure. It can be a positive experience. Failure is, in a sense, the highway to success, inasmuch as every discovery of what is false leads us to seek earnestly after what is true, and every fresh experience points out some form of error which we shall afterwards carefully avoid.
John Keats
English lyric poet (1795 - 1821)

Ok, now THIS is embarrassing!

SUMMER SMOOTHIES

~COOL BLUE~

1 1/2 cups frozen or fresh blueberries
1 container fat free blueberry yogurt
1 cup 100% grape juice
add ice and blend well

~Red and White~

4 strawberries
1 bananna
1 container of low fat vanilla yogurt
1 cup of orange juice
add ice and blend well

~Just Peachy~

1 peach rough chopped or 1 cup frozen peaches
1 container low fat peach yogurt
3/4 cup orange juice
add ice and blend well

Go Outside and Play!!

We all remember the days when we were kids running around the house being loud and having our parents say,"Go outside and play!" just to get us out of their hair! Well even as adults we need to get outside and get some fresh air. Summer is approaching and it's the perfect time to enjoy the outdoors. Here are a few exercises you can do anytime you're outdoors whether you're at a park, in your backyard or just hanging out with family.
LUNGES- I know! I know! Most hate these things BUT....they're excellent for your legs and glute (buttocks)area. Some variations could be walking lunges, stationary lunges(lunges without moving forward) and even rear lunges (lunge backwards).
STEP UPS- Again, another great exercise for legs. Find a patio chair, park bench, step or anything else stable that you can step up onto. You simply step up onto the surface and back down. You can repeat the same leg for a number or reps that you choose or you could alternate legs for your number of reps. This is a great leg exercise and you will definitely feel it!
PUSH UPS- These can be done in a soft or grassy area. Or if you're prepared and brought a mat, then use it! Push ups can be done from the knees or on the toes depending on your ability. Some variations would be standard(hands shoulder width apart), wide hand placement(hands placed beyond shoulder width) and narrow hand placement(hands almost touching and directly under chest). Standard hand placement targets shoulders, wide targets chest and narrow is for triceps. Elevating your hands on a surface such as a bench or a wall makes it a bit easier, while elevating feet on something will make it more difficult. So play around and see what you can do!
CARDIOVASCULAR- Take a walk. Simple yet effective. Not a leisurely stroll but a nice quick pace to get your blood pumping! Or if you really want a challenge....how about some sprinting? Find a nice flat area and take off! Short sprint intervals repeated several times should get the heart rate going! Another challenging exercise if you're up to it is hill sprints. Since you're outside you should be able to find a nice hill that will challenge your cardiovascular state. If you think you're up for it, find a steep hill. Not so sure? A gentle slope is fine. Sprint up the hill pumping your arms as fast as you can. Then a nice easy jog back down to recouperate. Repeat this sequence as much as you can handle.

So, bottom line.....get outside and play!

Think about this..

"It's not that some people have willpower and some don't. It's that some people are READY to change and others are not."

Are YOU ready to make a change? Whether it's changes in your
family life work situation, health or fitness, it all starts with one
simple question: Are you READY to change? If you answer is "no" then
ask yourself "why". Take some time to think about it and write down
the first thing that comes into your mind after saying "no". Then follow
up by asking:
* Is this change reasonable for me?
* Why haven't I made this change yet?
* What resources do I have at my disposal to assist me with these
changes?
* Is this change going to be good for me? A positive change?
Inward reflection will help you to answer these questions and help pave
your road to success.


"Only I can change my life. No one can do it for me."

To all EFS Fans

Hey everybody