Category: Life

How to do a Chin-Up [VIDEO] – Progression Exercises & Cat Lady Problems

If you haven’t checked out my sister site yet, please do so at CatLadyFitness.com – there you can find the health transformation story of Puppy the Cat, the popular Raw Cat Food Recipe (and  highly-viewed video on YouTube), cat lady and dad tips, very stylish apparel and accessories for any cat lover in your life, and much more.

This year has been a crazy one for sure.

Not only have I been busy training my amazing online clients, meeting new ones during nutrition consultations, and growing my Cat Lady Fitness YouTube Channel; but I have published two more books, am currently working on another two, and am less than a month away from launching the True Health Trifecta Private Client Portal – which will offer over 200 exercise examples, ready-made workouts, and much more…

All of this while getting the amazing experience to house- and pet-sit around the world while finally learning fluent Spanish.

Calle Calzada at dusk in Granada, Nicaragua

This doesn’t even include exciting news about my FIRST book, The Holistic Fitness Starter Guide, and additional non-fitness related projects and creations that will come into light soon. (If you want to be up-to-date on the reg, I highly suggest following me on Instagram or liking the THT Facebook page.)

What can I say? I truly love being able to share my learning experiences and creative outlets with each and every one of you (and am obsessed with the productivity factor in doing so)!

SO, moving onto this post: a common question I’ve gotten over the years – ESPECIALLY from my female clients – is “why can’t I do even one chin-up? WHY are they so hard?“

In the quick video below I am going to show you some of the most effective exercises and exercise progressions towards Chin-ups and Pull-Ups that I personally used and have suggested to a number of clients over the years who can now also successfully do all kinds of chin-ups and pull-ups.

 

So what’s the difference in a Chinup or a Pullup? In order from least to most difficult:

Chin ups (reverse grip)    Parallel Grip    Pull-Ups (Narrow or Wide Grip)

 

Technically, this makes Chin-Ups the “easiest” BUT that certainly doesn’t mean they are easy… especially for someone who has never been able to do one before. Pull-ups isolate your Lats (aka: batwing muscles) making them more difficult to do, while Chin-Ups utilize the biceps more – which is why Chin-Ups of all kinds are my #1 suggestion and favorite personal exercise when it comes to building big, strong biceps.

So if you’ve been slaving away doing a million different versions of the bicep curl… whether they’re machine-assisted bicep exercises or the free weight variety… and you have been seeing little to no progress in those guns: STOP NOW and start doing these progressions.

What I will be going over and showing you today will help not only with building bicep strength and Chin-Up capability, but will help you activate and strengthen the right muscles to progress to full Pull-Ups, too.

 

LET’S START WITH SOME IMPORTANT FACTORS IN HOW TO PROGRESS WITH ANY EXERCISE:

  1. Activating the correct muscles. Especially if you are new to working out or exercise in general, this is always an important step to make sure you’re training your body to progress in the best way AND avoid injury. Body weight exercises, static holds, and slow/controlled movement activities like yoga or Tai Chi are great ways to get started, especially if you come from a super sedentary place. This also helps you build the mind-muscle connection which is a key factor in strength progression and physical and mental control.
  2. Strengthening these said muscles. Women actually tend to build strength a little quicker than men, but we also have it plateau more quickly. This is solely due to hormones seeing as women cannot naturally, comparatively put on as much muscle mass as men in general. Men, on the other hand, may see their lifts progress at a slower pace but can far surpass the weight that women can lift. So even though any capable female can and will progress in their Chin-ups by following these tips, that doesn’t mean you will be able to do it with an additional 25 or 50 pounds in plates hanging from your waist.
  3. CONSISTENCY IS KEY. PATIENCE PATIENCE PATIENCE – not only in your overall progress, but when you are completing these exercises… don’t rush through them. Practice focusing on the mind muscle connection and being present in what you are ACTUALLY doing. Same thing goes for overall progress – as long as you focus on the daily or whatever routine HABITS and consistent practices that ALIGN with your goal, in this case – getting better at Chin-ups or simply being able to do one at all – it will happen. It’s about trusting the process and focusing on the most PRESENT steps you can take to get there.
  4. The less you weigh, the easier it will be. It’s simple physics. The less weight you have to lift, whether it’s groceries or books (or your body in this case), the easier it’s going to be… of course, considering you have no physical injuries making you less capable. This is true in general whether your body is composed of muscle OR fat – but remember, the more MUSCLE mass you have, the stronger you will be and the more weight you will be able to lift. So that ideal “healthy” standard of having low body fat and moderate muscle still stands true.

 

FUN FACT:

Chin-Ups are actually a go-to active tool I use to gauge my weight. I have a 10 pound standard comfy weight range (if 10 pounds seems generous for some of you, I’m also very tall)! If I can do 5 or more slow and controlled chin-ups, I know I’m at a very lean low-end of this range – if not a pound or two below it. If I can do 1 or 2 chin-ups, I know I’m within a certain 3-5 pounds. If I can’t even do 1 – and this does happen – I’m either at the higher end of my comfy weight range AND/OR I haven’t been able to do my regular daily routine for over two weeks, usually due to traveling and not having access to a pull-up bar.

If scales aren’t your thing, this is a great way to measure your progress and keep things in check along with paying attention to the fit of your clothing. I talk more about the benefit of NOT weight yourself in this blog post.

 

SO, WHAT IS INVOLVED WHEN DOING A CHIN-UP?

  1. Grip Strength (all exercises will involve grip and I am showing one of my favorite grip strength exercises in this video that is very effective – Monkey Hangs. However, if you are interested in more grip-specific exercises, let me know in the comments below the video!)
  2. Mobility (full range of motion is super important to activate and strengthen the necessary muscles, ligaments, and tendons for any exercise. Unless an exercise is designated as a semi-repetition exercise, always take your time in completing the full range of extension and flexion to get the most benefit.)
  3. Slow and Controlled movement (NOT the typical momentum-based “kipping” style you see in CrossFit type activities) – slow and controlled movements build adequate strength, are better for joints and tendons, and are safer to avoid any injury which should always be a priority.

 

Now, let’s see what these progression exercises look like! Check out this video:

(Exercise Examples start at 2:20)

 

Exercises are shown in out-of-the-norm circumstances (using a bench press station and the back of a leg press)… Proof that there is never an excuse, only a reason to get creative! You can also use the underside of step-stairs, any stable bar at a proper height, the underside of some treadmills, and a stable/heavy table.

That said, the best option if available is a Smith Machine as the bar can be adjusted to multiple heights for multiple strength levels. A squat rack is a comparable option in most cases.

EXERCISES IN ORDER SHOWN:

  1. Flat Horizontal Rows (do not press through legs, focus on using arms and back only – while keeping your body straight. This is my favorite and VERY effective along with #10 and #12!)
  2. Reverse Grip Short-Range Static Hold with Slow Negative (great activation exercise to practice before attempting Full Chin-Up Static Holds)
  3. Beginner Seated Horizontal Row (complete SLOWLY and focus on muscles in arms and back, keeping good posture and holding when chest is at bar)
  4. Intermediate Seated Horizontal Row (a little bit more of a decline in the positioning increases the difficulty)
  5. Reserve Grip, Seated Slow Negatives (partial rep – if done properly, should really be felt in the biceps and front delts)
  6. Shallow Horizontal Rows (begin with more vertical positioning until you can comfortable complete 20 slow, controlled repetitions. Then move onto…)
  7. Intermediate Horizontal Rows (once you can complete 20 slow, controlled repetitions of this comfortably with good form, move onto…)
  8. Horizontal Rows (the bar is at somewhat of an awkward height and should be closer to the ground, but hitting muscles from new angles like this can also benefit new activation!)
  9. Reverse Grip Standing Rows (a different grip helps to activate different muscles. Just make sure the bar is at an appropriate height to get a comfortable, full range of motion)
  10. Monkey hangs (shown in wide overhand grip – thumbs can be over the bar or wrapped around. Hold on and hang for as long as possible – making sure that your lats are engaged and there is no swinging. If you look like your loose and shrugging, your lats are NOT engaged properly!)
  11. Full Chin-Up Static Holds (step or jump up into position – you want all your strength to go into holding, not pulling. Make sure your elbows are locked down and lats/mid-back are engaged. Avoid any swinging and hold as long as possible).
  12. Slow Negatives from Chin-Up Hold (again, step or jump into position – strength should be kept for the negative portion, not used for any active pull-up portion. Aim for a 10-second drop from the hold to full range straight arm, completing the movement evenly with no jerking or uneven demounting speed. A helpful tip is to aim for halfway – or upper arm parallel to the ground – at 5 seconds. This, #11 and #8, are especially helpful and effective in increasing Chin-Up Strength!)

If you want more PERSONALIZED coaching or insight, you can choose the best option for you here to schedule a Skype, Google Hangouts, or WhatsApp session: ONLINE FITNESS & NUTRITION COACHING

That all said, I hope this post and video were helpful for you in your Chin-Up journey! Try some of these exercises out whether you want to get your FIRST Chin-Up or simply want to strengthen and condition the right muscle groups in order to do more. And of course, remember to SUBSCRIBE to Cat Lady Fitness on YouTube for weekly videos!

Classic Sweet Potato Casserole with a twist (RECIPE) – Dairy free, Vegan, Delicious!

Did you know that the delicious and sugary Thanksgiving dish we know and love – the sweet potato casserole with browned marshmallows on top – was created by the marshmallow lobby in the early 1900’s? (You can learn a little more here.)

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I know, that may slightly tear away some magic from this classic dish. But the fact is, so many popularized, American foods that aren’t actually nutritious or beneficial – such as marshmallows – have simply become what they are due to smart advertising. Instead of getting too into the psychology and economics involved in the food industry (and further crapping on anyone’s marshmallow-loving parade), let’s just learn a little bit about marshmallows and where they came from.

Originating in ancient Egypt, marshmallows were a honey-sweetened candy made using the sap from the marshmallow root plant. It was soft and chewy, and used medicinally for ailments like sore throats.

Fast forward a few hundred years to the 19th century, and the labor-intensive methods of extracting marshmallow root sap made manufacturers come up with new processes (and involve new ingredients) which brought us to how we know the marshmallow today – as a light, fluffy, campfire treat which also tops the holiday sweet potato casserole.

Today’s version of the confection no longer contains the source ingredient of it’s name – marshmallow root – but instead, it is made up of a stabilizing protein such as gelatin (or agar, in Vegan versions) and sucrose (often with high fructose corn syrup).

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That said, there is nothing wrong with incorporating the better quality versions of marshmallows when making this crowd-pleasing dish once or twice a year. I use Dandies mini marshmallows, which contain no corn syrup, no gelatin, and no genetically modified ingredients. And, yes, they taste EXACTLY like your classic, name brand marshmallows – if not better.

As for the secret ingredient that gives this casserole a twist? Well, that would be mango juice of course.

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Most “classic” recipes call for heavy cream, which is meant to contribute creamy richness. It doesn’t really alter the flavor, but it does bring in a LOT of unnecessary fat and calories. You won’t find heavy cream or ANY dairy within this recipe, which has been a hit at many-a-holiday-dinner time and time again.

A Helpful Hint: If you choose go to back to your traditional sweet potato casserole recipe after trying this one (dare I say, doubtful?) try substituting canned coconut milk for your heavy cream. Though it will not lessen the overall calories or fat content, it will maintain the same creamy consistency and add a complimentary touch of flavor. All while being more plant-based friendly and allergen free.

If you just want to make a great sweet potato mash, you can stop before step 4 below and enjoy as is. It is just as delicious (and plenty sweet) without the marshmallow topping!

Sometimes the deliciousness can't wait for a photo opp, as shown here.
Sometimes the deliciousness can’t wait for a photo opp, as proven by the devoured portion above.

CLASSIC SWEET POTATO CASSEROLE RECIPE (with a twist)

  • 3 lbs Sweet Potatoes (about 4 large or 5 medium spuds)
  • 1 tsp. pure vanilla extract
  • 1/2 cup mango juice/nectar *I’m sure pineapple or orange juice would work, too… but try to find mango!
  • 2 Tbsp. coconut sugar or light brown sugar
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. sea salt
  • 1/2 cup pecan halves, chopped
  • Half a bag (5 oz.) of quality marshmallows *I use homemade, locally made, or Dandies mini-marshmallows
  1. Preheat oven to 450 degrees F and line a baking sheet with tin foil.
  2. Wash the sweet potatoes in the sink and pat dry. Pierce the tops of the potatoes with a fork, 2-3 times, before placing (holes up) on the baking sheet. Put in the oven for about 45-55 minutes, until sweet potatoes are fork tender and syrup begins to ooze out from the holes. Remove from oven and let cool until they aren’t too hot to be handled (usually 15-20 minutes).
  3. Lower the oven to 375 degrees F. Grab your 8×8 glass baking dish (metal is fine too, I’m sure – and 9×9 would also work). Peel the potatoes, putting the yummy orange flesh straight into the baking dish. Mash well with a potato masher or large fork. Add the vanilla extract, mango juice, sugar, cinnamon, and sea salt. Mash and mix together until all incorporated.
  4. Use a spatula or the back of a spoon to even out top of the mash. Sprinkle the chopped pecans evenly all over the surface. Then do the same with the marshmallows.
  5. Place on center rack in oven and bake at 375 degrees F for about 25 minutes, or until marshmallows begin to turn golden brown. Remove, let cool slightly, and enjoy!

*You can also make the dish ahead of time. Simply cover the mash in the baking dish after step 3 and refrigerate for up to 2 days. When ready to bake, remove from fridge for about 20 minutes to take the chill off and preheat the oven. Then add pecans and marshmallows, and bake as instructed above!

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Impromptu dinner paparazzi – starring the BEST sweet potato casserole!

Amazing Client Progress, Why the Scale Sucks, and How to Gauge Progress Without It

Just taking a moment to share some amazing progress from a lovely client. This girl is busy, just like the rest of you… traveling, working, an active entrepreneur with multiple thriving businesses, and – like most people – she’s not about to live & breathe fitness with hours of working out and a strict diet. That’s why we created a workable plan that allowed her to continue with her lifestyle AND achieve results. Flexible eating, no extreme diets or excess cardio or even daily training, better self awareness and maintainable day-to-day tweaks.

Ariana 3month progress 2015-page-0

One thing that I tell clients looking to transition into a lasting healthy lifestyle is that you should start with the BARE MINIMUM that it takes to see noticeable change. That way, you are more likely to keep continuing and progressing without burning out or backsliding into former, unhealthy habits. Going balls to the wall from the start is a great catalyst for some as results happen fast; but would you rather see immediate progress and bounce right back… or practice just a little patience, trust the process, and feel and see on-going success?

The truth is, with strategic nutrition you can change your body composition to whatever you envision. At this point, I can easily calculate and provide most any individual with the nutritional and exercise means to do so. But the most important part of anyone’s health & fitness journey is remaining as balanced as possible with minimal stress and while maintaining (and increasing) happiness.  Providing knowledge on how to obtain that is my priority when coaching clients towards their optimal fitness (and one of the reasons I do not coach for physique competitions as well as rarely toss out listed-food “meal plans” like other trainers may).

Something else I want you to notice about her stats – ladies, especially – is that her scale weight DID NOT CHANGE yet her physique is obviously tighter, smaller, and more fit. Often, clients come in who are simply “skinny fat” or carrying slightly higher body fat than they feel comfortable in. However, they are far from overweight (never mind, obese). Let me tell you, a large part of my client base has been said types of college-aged females and the number on the scale is like their holy grail gauge of success. This kills me, because that screwy little number can dictate someone’s day, their self-worth, their self-esteem, and their overall confidence when it is actually a horribly inaccurate gauge of true fitness, health, and progress.

Try this out: Move your scale from against the wall of the bathroom floor to anywhere else in the house, and watch it vary by 3-4 pounds (yes, really… I have people test this all the time to prove this point)!

This is why another priority of mine is to teach my clients that how you feel – both in and out of your clothes AND in your mind – and body fat percentage are what matter. In non-overweight clients who are within the criteria I mentioned above, we gauge progress by waist size, overall inches lost (or gained if muscle), clothing sizes, photos and body fat calculations. I solely obtain someone’s scale weight in order to calculate their body fat percentage.

Speaking of body fat, you may have heard that popular fitness phrase that “muscle weighs more than fat”. Well, I’m here to tell you muscle does not actually weigh more than fat does. Think about it: a pound is a pound regardless to what you’re weighing. Saying muscle weighs more than fat is like saying a pound of baseballs weighs more than a pound of feathers… when, really, they both weigh the same: a pound.

What the popular fitness quote is really trying relay is that muscle tissue is more compact – or denser – than fatty tissue; meaning it just takes up less space. So, for example, my client shown above lost 3 lbs of pure body fat while gaining 3 lbs of muscle. That is why although her scale weight remained the same, she lost inches and now fits into a smaller dress size. Simply, her body composition is much leaner and more compact thanks to less fat and more muscle.

I hope that more clearly explains how even if your body weight may not change, you are still potentially making progress in the right direction (especially if you’re incorporating any strength training on your fitness journey).

In a nutshell, if you are not clinically overweight or obese and simply feel you need to “lose a few pounds” – please, PLEASE do not waste your time by diminishing any amazing progress, body reshaping, fat loss, confidence, potential for a great day, or value in your efforts because of that ridiculously wonky number on a stupid electrical device. Pick a goal pair of jeans or dress and try it on each week or two to help you gauge which direction you’re going.

Back to the original subject at hand, I’m not going to say that slow-and-steady always wins the race because let’s be honest – that’s not always true. However, I will tell you that if quick-fixes haven’t worked for you in the past (and by worked I mean you’ve maintained the results you achieved), it’s time to reflect on your daily habits and lifestyle. Add in one thing at a time – like a walk after dinner, one large salad a day, going to the gym twice a week, or swapping soda for sparkling green tea – and stay consistent with it. Once you feel like it’s almost second nature, add another new, healthy habit into your routine.

With that, stop idolizing the scale and the number it flashes every time you hop on. To gauge your progress, choose a pair of jeans or a dress to fit into for a night on the town (making your goals fashionable AND functional!) instead of anxiously depending on that little machine you just hop on for five seconds. If you do regularly weigh yourself only to feel discouraged most of the time, I challenge you to get rid of your scale and trust the process of adding health-conscious habits for a solid month. I guarantee that within a couple of weeks, you will notice increased mood and confidence (and even progress!) plus less stress simply by removing that morning-happiness-dictator from your routine… because you will finally be able to dictate your happiness again.

4 Steps to Lose Fat & Gain Fitness, Client Highlight, and My VO2 Max Experience! (VIDEO)

Lots happening on the home front! Another article published in the Winter Park Observer, awesome client progress, and a new video just uploaded on my YouTube channel!

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*Can’t read it here? Just go to the Ask a Trainer Q&A page.

And now for a little Client Highlight of the week:

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This week’s client highlight goes to my awesome, hard-working, and fun client, THERESA! She’s the perfect model in the photos above ;) but more importantly, she’s consistent, comes in to get her training done even on the days she admittedly isn’t feeling it, is making GREAT progress with her endurance, strength, shoulders/arms and booty (which unfortunately aren’t showcased in this photo), and is just so fun to coach and work with.

I love what I do because of awesome people just like her!

As for the newest fun-filled video including my first VO2 Max testing experience, stories about drooling, and legit stick figure doodles to boot, check it out below:

 

And if you’d like to take a longer look at the art that was my recollection, well here you go:

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I know. It’s crossing into Picasso and Dali territory. So deep.

And yes, there are a BIG number of projects in the works; one of which I’m really excited about is a video series to help anyone with degenerative discs, back pain, and health both inside and out. Make sure to sign up for the mailing list (or subscribe to my YouTube channel) to find out the latest with that once it’s available! :)

Homemade, Healthy, EASY Doggy Treats! (RECIPE)

Meet Athena…

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She was less than 3 months old in the photos above, but recently came upon her **drum roll**  1st birthday! As much as I’d love to say this adorable furry creature is mine, she is the four-legged baby of one of my awesome local clients… but that doesn’t mean her birthday goes without a celebratory gift.

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Being the impulsive baker that I am, I took this opportunity to whip up some birthday treats (my first attempt at baking for the canine kind) that ended up turning out pretty amazing according to Athena’s reaction, shared here via her Mommy’s review:

Email Subject: Four out of four paws rating

“I put the A and W on a plate for her and she snatched up the A before I could get a pic! She took it in to the dining room, ate it in a flash, then went back for the W. After it was gone, she went back looking for more. But she’ll have to wait!

Thank you so much. That was extremely thoughtful of you. She LOVED them. Usually she sniffs a new treat a few times and mouths it a bit before eating it. Not yours. She ate them right up. She could tell right away they were awesome.”

 

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Nothing like having your culinary prowess validated by multiple species! WIN.

With a review like that and actually remembering the recipe due to it being so crazy simple, I definitely thought it was worth sharing with the vast population of doggy lovers out there. So, here you go!

Healthy, EASY PB-Sweet Potato Doggy Treats!

  • 2 ½ cups whole wheat or all purpose flour
  • 2 eggs
  • 1 jar of Sweet Potato baby food (ingredients should only be sweet potato + water)
  • 1 Tbsp Black Strap Molasses (or honey)
  • ¼ tsp salt (I used Pink Himalayan)
  • 1 tsp ground cinnamon
  • 2-3 heaping Tbsp smooth Peanut Butter
  • Chicken Stock or Broth (or just water works!)
  1. Pre-heat the oven to 350 degrees.
  2. Mix all of the above ingredients (except for the chicken stock/water) in a bowl until it’s all incorporated well.
  3. Add in chicken stock/water to get the desired consistency (it should be a somewhat “dry” dough that you can roll out… you honestly may not even need any extra liquid).
  4. Sprinkle a bit of flour on a flat surface and flop the dough over from the bowl.
  5. Roll it out to be about 1/2 inch thick, and use cool cookie cutters like these (or your free-hand shaping skills like I did!) to form the cookie shapes.
  6. Place on a cookie sheet and bake for about 45 minutes, or until cookies are lightly browned on edges and a bit stiff.
  7. Take out and let cool on a cookie rack, or you can just turn the oven off and let them cool in there! (They will harden up a bit as they cool, getting that doggy biscuit kind of feel; so don’t worry if they seem soft when they are freshly done baking.)

Then again, I’m sure your doggy won’t mind one bit!

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Enjoy, Canine Friends!

P.S. If you try out this recipe, share it on Instagram or Facebook and use hashtag #TrueHealthTrifecta so I can see how yours turned out! ;)

Client Question: Is Protein as Bad as Smoking?!

A few weeks ago, one of my dear clients sent me an email including the link below with the simple question, “What do you think?”:

Diet: Eating Too Much Protein in Middle-Age Could be Harmful. 

A new study suggests that a high protein diet (>1.2g protein per kg of body weight consumed per day) increases the risk of cancer, diabetes, and death among middle-aged adults. Lead author Dr. Valter Longo writes, “We studied simple organisms, mice, and humans, and provide convincing evidence that a high-protein diet – particularly if the proteins are derived from animals – is nearly as bad as smoking for your health.” 
Cell Metabolism, March 2014

This may look familiar, as it’s study that made the mainstream media rounds with attention-grabbing titles such as High Protein Diet “as bad for health as smoking”. Needless to say, it has caused all kinds of Atkins’ followers to question their livelihood; vegans to rejoice in animal-loving union; and straight up concern or confusion in the rest of the public.

Since she wasn’t the first person who asked what my thoughts were (and probably won’t be the last) on this subject, I figured this was a good time to kick off a series of posts where I will share questions that I receive since they seem to be common concerns that are on a LOT of peoples’ minds! So, for the debut of Client Questions, here was my response to the above…

Always be wary of sensationalized statements such as “high protein diets are nearly as bad for your health as smoking” when coming across articles and even studies. Many clinical studies, even peer reviews, have so many facets and layers not included in the media-spread versions… basically making these newsletter and online stories the “highlighted” and attention grabbing versions that get peoples’ attention and quickly :)
In regards to this study in particular (which I happened to look into when someone else asked about it a month or so ago, unsurprisingly, ha!), here are some bullet points to consider:
  • It was actually two studies – a mouse intervention study and an epidemiological study. The only time tumor growth is mentioned or causation is applied is towards the mouse study (due to IGF-1 factor).
  • No participant in the epidemiological study was under the age of 50, and people were divided into 50-65 or 65+ (and actually found high protein diets as beneficial to those over 65 unless they had diabetes)
  • IGF-1, which is a growth hormone in dairy, meats, etc, promotes cell growth. As in, any cell growth. It doesn’t matter if it’s a muscle cell, cancerous cell, or a tumor. It just encourages growth of cells, period.
  • The studies do not consider any of the following: the effect of exercise, intake of fruits and vegetables, which sources of protein, lifestyle (healthy or not), what replaced protein in the low protein groups, effect on weight loss, people younger than 50, etc.

In a nutshell, I would say if a person’s underlying diet is bad… then too high protein could be an issue, within the age group in the study. For all we know, the high protein group could have been eating mainly processed meats or other proven carcinogenic less-than-ideal protein sources to provide such results. Basically, there are many things that were not controlled and that are important to consider in this (and any) study.

A more accurate title or heading for this study in the media (or in general) would be something like: “High protein diets for those between 50-65 years of age may be associated with increased cancer risk.”

Hope that provides some insight for the day!

EFT Level I & II Training this September!

I know it’s been QUITE a long time since my last post… But I had to share something I am REALLY excited about.

There is a wonderful training opportunity coming right here to Orlando soon. My friend and colleague Ruth Stern is presenting a 3-day training on EFT- Emotional Freedom Techniques-  This training is approved for all Licensed clinicians who will receive 21 CEUS for this training (mental health counselors, social workers and marriage and family clinicians). This training is also open to all holistic practitioners and coaches and healing professionals!

I have benefited greatly in my business as a personal trainer and nutrition specialist by also incorporating EFT as an EFT Coach. This technique has helped my clients on the road to optimal wellness, and it has also helped me personally. It is an amazing tool from all angles, and the training itself not only teaches how to practice it (and coach others) but also acts as a weekend of energy therapy counseling for yourself. I even had a film crew in the area ask to feature my unique “holistic personal training” approach in a short documentary. You can watch first-cut version of Tapping Into Health here:

 

(You’re very welcome for the most flattering still shot ever.)

The training will be held September 20-22, 2013.

If you register before September 1st, you get the early bird special. Plus, another great benefit for anyone within driving distance from the Orlando area (like myself) is that you save money on hotel and travel!

It is a truly cutting edge technique that will transform your practice and your life. You will learn this powerful energy psychology technique that promotes rapid mind-body healing and eliminates blocks to success.

You will:

  • Learn simple yet powerful techniques to rapidly improve the functioning and well-being of your clients
  • Heal trauma and painful memories, anxiety, depression, pain and phobias with this energy psychology modality
  • Clear negative thoughts and emotions that block success for any type of goal (financial, weight loss, finding love etc.)
  • Stop self-destructive habits and patterns
  •  Be involved in lots of  hands-on (literally!) demonstrations

To get more information about this training or to register, click on this link.

Make sure to enter that you were

referred by Jasmin on the check out page.

Please feel free to share this post with anyone who can benefit from becoming a Certified EFT Practitioner, whether it is a LMHC, business coach, health coach, or energy healer. Even if you are simply seeking one of the most effective stress management tools for yourself and not one of the mentioned counselors or coaches, I still highly recommend this training with Ruth!

I look forward to seeing you at the dynamic training (yes, I will most definitely be there)! :)

The Undead Diet: Prepare Yourself For The Zombie Apocalypse

Prepare yourself for the Zombie Apocalypse...
Prepare yourself for the Zombie Apocalypse…

They’re everywhere. Moaning and limping and dragging their undead-selves all around the movies, television, and any other media outlet. Zombies are officially the IT thing lately, trendier than- dare I say it- yoga or going raw. They are the automatic celebrity and don’t even have to bathe, have all their limbs, communicate legibly, or smell particularly fresh.

But, let’s face it, they could use some help in the health and body departments just as much as any other person. They were living people like us at one point, after all. That’s why I took the time to give any future zombies what they deserve: Nutritional guidelines before the Zombie Apocalypse actually hits.

This is a list of the best foods for zombies (before becoming zombies), aka, The Undead Diet:

Aloe Vera Juice: I don’t know if I’ve ever seen a zombie without gruesome cuts, wounds, or missing limbs. Although green juice is the last thing one would be caught consuming, we can make sure to prepare our body for ultimate healing beforehand by drinking at least a quarter cup of Aloe Vera Juice every day. Not only does it encourage digestion and restoration, it has also been shown to help those with anemia by stimulating bone marrow to create blood cells. Win-win for the walking dead!

Hot Chili Peppers:  If there is one area where zombies obviously need help, it’s their skin. Wrinkly, dry, chapped, half fallen off; it’s just never at its best. Hot Chili Peppers offer the most Vitamin C per gram, and Vitamin C is the prime precursor for collagen production which keeps our skin supple, plump, and youthful. Additionally, the capsaicin (element that makes them hot) has been shown to slow and reduce cancerous growth, increase circulation, and increase endorphins to elevate your mood.  In a nutshell, chili-pepper-it-up now if you want to be a happy zombie with envious skin!

Blueberries:  Not only are blueberries full of E, A, C, and B-complex vitamins; but also copper, which acts as an anti-bacterial, and iron, which promotes immunity by raising hemoglobin and oxygen concentration in the blood. Not to mention, the anthocyanins (what makes blueberries blue) provide endless anti-oxidant benefits; from acting as an anti-inflammatory, to protecting the nervous system, to encouraging collagen production and improving eyesight. Take advantage of these tasty little nuggets while they are still on your menu!

Organic Grass-fed Beef: Now, this is a huge staple in The Undead Diet, and it’s important to make sure you get organic and grass-fed. It has the recommended 3:1 ratio of omega 6 to omega 3 fats, which provide endless benefits from internal lubrication to anti-inflammation. It is also up to four times higher in Vitamin E than commercially-raised beef. But the biggest advantages before starting your zombie afterlife come from the abundant iron and protein (particularly, lysine). Lysine plays a huge role in the formation of collagen, which is important for healthy connective tissues and bones. Organic, grass-fed beef is a prime preventative measure to keep your limbs as strong (and attached) as possible!

Carrot Juice: Zombies aren’t huge fans of the sun. Even when they do get some rays, their complexion stays as gray as a gargoyle. Not only does just one cup of carrots provide more than 400% of your daily value for vitamin A, but the beta-carotene also brightens up the skin with a healthy glow if you incorporate it into your diet regularly. By drinking carrot juice, the bioavailability of the beta-carotene is drastically increased and better absorbed in your body. So drink it up and give your pre-undead self some nice color to carry over!

Wild-Caught Salmon: Speaking of skin, salmon is one of the best sources of Omega-3 Fatty Acids, or EFAs, which has been shown to reduce UV-induced damage and wrinkles. Seeing as you’ll be spending most of your days shuffling about aimlessly in the sun, this is a definite necessity. Salmon is also one of the highest foods in zinc, which helps aid against sickness and decay. Basically, the copious benefits of salmon make it a true zombie super food.

Organic Yogurt: You won’t exactly be eating enough greens or drinking enough milk in your walking dead days to keep those bones and teeth strong. Six ounces of this fermented goodness provides over 20% of your daily value in calcium to do just that. Plus, the probiotics will keep your gut flora in check boost cellular immunity. Even better: The yogurt’s live cultures have been shown to lessen tongue-bacteria and sulfide compounds responsible for bad breath… and I think we all know zombies need as much help as possible when it comes to that.

Ginger: Stiff joints seem to come with the territory when crossing over to the other side, and one of the most versatile and delicious ways to alleviate such rigid discomfort is with spicy ginger.  The gastrointestinal benefits of this pungently delicious spice are popular with teas and juicing, but did you know that ginger is also a potent anti-inflammatory that can be used to alleviate arthritic aches and pains? Mince it, grate it, boil it- simply enjoy it! Who’s to say you won’t shuffle a little more gracefully?

Liquid Chlorophyll: Although I’ve never been within close enough distance to know firsthand, word on the street is that zombies smell like, well, death. In comes Liquid Chlorophyll, a detoxifying supplement that acts as a natural deodorizer to the body. It is also a great source of magnesium and cleans your digestive tract of pesticides and toxins. While all the other walking dead mosey around wafting the scent of rotting flesh, this will keep you as fresh and clean as possible from the inside out.

 

There you have it, The Undead Diet.  Brace yourself for the Zombie Apocalypse by adding these nutritious, functional choices into your regime and you’ll be one of the most well put-together Walkers around!

(Hey, even if the movies are just pulling everyone’s chain and it never happens, at least you can still enjoy the benefits of these foods just the same.)


	


		
	

			


		

		









			5 Reasons Detachment Can Save Your Relationship	




	

	
	

				
As originally published on MindBodyGreen


5 Reasons Detachment Can Save Your Relationship









When most people envision the ideal relationship, they think of engulfing, inseparable love. Being “attached at the hip” is typically an early sign that you and your new love share the ever-consuming, romantic high of a Nicholas Sparks novel.






You want to keep learning about each other, acting as sponges to the other’s every word and affection.






So, how in the world can detachment actually strengthen an intensely loving and growing relationship?






Detachment is one of the most important aspects in achieving true, profound fulfillment. Believe it or not, practicing detachment while remaining vulnerable will benefit you in remarkable ways.






Here are some of the ways detachment can help you: 






1. You’ll worry less. 




Worry can be seen as somewhat of a wasteful emotion, similar to fear. Both are negative, anxious feelings attached to thoughts that do not exist because they have not yet occurred. Why waste your precious mental energy on something that hasn’t even happened yet? If you worry because of past experiences, remind yourself that this (and every moment from now on) is a brand new, unrelated experience. Learn from the past, but don’t allow it to hinder your future. Detach yourself from any fear or worry, express gratitude for the present, and watch your tension and anxiety fall away.






2. You’ll accept more. 




When you detach yourself from “what should be” or “what could be” and focus on what is, you open a whole new door into the splendor of acceptance. Take a moment to acknowledge what you hope for the future, and then release the thought into the universe. Have faith in the direction that your life (and your love) will go. Simply remember: What will be, will be… and no amount of dwelling will change that.






3. You’ll have increased productivity. 




With less time spent on burdensome thoughts or tasks, it leaves more time to live your life (and savor your love). When the mind is swirling with what-ifs and worry, it takes away from enjoying this very moment. It’s amazing how much time is lost on “shoulda-coulda” thoughts. Realize when these thoughts begin to consume your mind and ask yourself, how is this affecting me in this very instant? How is this affecting my relationship? Can I be doing something else right now to benefit myself?






You will see that by allowing your mind to drown in too much thought, you are only wasting the time you have. Stop brooding and start living. You will thank yourself later.






4. You’ll achieve peace of mind. 




The instant you recognize what detachment really means and how it feels to practice it in your daily life, it will feel like a huge breath of fresh air. You will feel empowered, enlightened, and grateful. The beautiful thing about this is how it can change your life: Purely by redirecting the thoughts in your mind from obsessive and concerning, to appreciative and blissful. Your face will shine and you will be more pleasurable to be around… And who doesn’t want to be in love with someone who exudes love and inner peace?






5. Experience more love.




I deeply believe in the Oxygen-Mask Theory in all aspects of life: you must truly love and accept yourself first, and know you are deserving of it, in order to provide your best self in any relationship with anyone else. Otherwise, you are not only being unfair to yourself, but unfair to your counterpart. Just as your sweetheart deserves to be happy and unconditionally loved, so do you. Remind yourself of that every day.






Detaching ourselves from certain emotions, especially those intensified within a romantic relationship, becomes much easier once you realize that emotions are only temporary. Life is a series of change; this includes the change of your significant other from who he (or she) is now, to whom he or she will be in ten years.






Circumstances are temporary, frustration during difficult times is temporary, and even expectations are temporary. Unconditional love and acceptance are the only worthwhile constants. Choose to focus on the constants and detach from ever-changing emotions, and see your love life (or even single life) flourish more than ever before.

	


		
	

			


		

		









			Nostalgic “Nutritional” Ads	




	

	
	

				
Brace yourself. These are some vintage ads from back in the day (which, by the way, I’m sure quite a few moms took in as valid advice).


 


Ummmm… What?


I especially love their advice in the box. This must have been pre-ADHD days.


Would love to have met the Nutrition Professional behind this one!


Oh sweet Moses……


Have to love the sexual innuendo they mixed in for safekeeping. Heyo Sugar!


Seriously, 7up?


 


It may seem surprising to see such blatantly misleading ads, but this really wasn’t that long ago. And even more interesting? Many don’t realize that marketing and advertising still play the same game today.


More recently, this commercial glorifying corn syrup and high fructose corn syrup has come out (and here is just one study showing the actuality of it).


That commercial is just one modern day version of the ads above, which proves the point that it is always up to us as the consumer to educate ourselves on what is best for us and our family, nutritionally and otherwise. Depending on ads, propaganda, and trends, is basically just depending on a company’s financial goals more than your own well-being. And that’s not blaming the public, whatsoever. I like to think the companies and higher-ups behind these messages TO the public would know better… and either they truly don’t (in which case they should probably hire some more knowledgeable nutrition scientists and wellness consultants, hint hint)… Or, and unfortunately this is probably the winner, financial gain holds precedence over any concern for overall community well-being.


This is why it is so important to not only educate yourself, but take the minimal effort to be aware. Be aware of who is providing or funding the ads you read and commercials you watch. For example, the commercial shared in the link above was made by the Corn Refiners Association (CRA). The ads above were made by Sugar Information, Inc., and the Soda Pop Board of America. These corporations are, obviously, biased of the products they provide.


So, to sum it up, here are some easy tips to keep in mind:


    

  • It’s okay to be skeptical of advertising and marketing, especially in the food world (and this is coming from an admittedly naive, anti-skeptic)!
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  • Educate yourself.
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  • The less biased the source of a claim is, the more likely you can trust it.
    • 

  • When in doubt, just go back to simplicity: turn off the TV and computer, calm your mind of all external influences and sources, and stick to eating (and feeding your family) fresh, unprocessed foods like good ol’ fruits and veggies.
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