How to buy protein powder part 4! (Veggie)

Brendan Braizer author of Thrive and creator of the Vega line has done wonders for the vegan community and plant based protein but are plant based proteins just as good as animal proteins or even superior to?

This has been an ongoing debate for years. Ok, we all know that plant based proteins are incomplete, meaning they don't have all of the essential amino acids necessary to make it a complete protein. If you read "How to buy protein powder part 1!", you would understand this.

Now, in order to make plant based proteins "complete" you would need to get the right combinations of plant base sources. In comparison to a single source like whey or egg protein.

Now, some people automatically assume that if you don't eat meat and become a vegetarian you'll be instantly healthier and this same thinking leads to the superiority of a plant based lifestyle.

Yet, I've met countless vegetarians that don't know what they're doing and are not getting enough protein.

Ignorance aside, is plant protein better than animal protein?

That's a really good question.

Let's think for a minute, if you've taken a biology course you would know that on the first trophic level of energy flow we have producers (plant based foods) animals which are on the second trophic level eat plant based foods to get their protein and then we humans eat the herbivores like cow's and chicken to get our protein. In some cases we even eat carnivores on the third trophic level to get our protein.

So, why not just cut out the middle man? Another good question.

Perhaps there could be some metabolic advantages seeing as how plant based foods offer life, but that's another topic.

Ok, I'll answer my own question above.

Animal based protein sources more closely resemble our amino acid profile and are more absorbable by us humans for the simple fact that we more closely resemble animals than plants.

I was also listening to an expert debate on the best protein sources from some of the world's leading sports nutritionist, researches and experts, John Parrillo, Dr. Michael Colgan, and Biochemist Anthony Almada, they agreed that animal protein is superior especially when it comes to nitrogen rettention.

So, plant based protein is not bad, in all fairness, I would say it could be just as good but definitely not better!

I do, however like some of the vega products by Brendan Braizer. I like the philosophy surrounding his products.

The main problem with animal protein when not having it in the powdered form, is pollution. The meat is polluted that's why organic meats should be your first choice.

Tomorrow we'll try to wrap it up with some of the products I recommend and we'll even cover some of the manufacturing processes of protein powders and what to look for on the packaging.

Chat in a bit!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

How to buy protein powder part 3! (Egg)

I've had the pleasure of meeting Nutritional researcher and fitness expert Brad King author of Awaken your metabolism. In his book he suggest that you replace two of your meals with protein shakes.

I think this would be a great way to get all of your required meals (5-6) in order to enhance your metabolism. In fact supplementing with a good quality protein powder is a great way to ensure you're getting enough protein in your diet. Sometimes when you ingest meals the actual protein isn't that much, for example, say you had a chicken breast weighing 5 grams the actual protein content isn't 5 grams. You would also have to account for the water content in that chicken breast. Which would mean the actual protein content would probably be around 30%.

Firstly, egg protein is used as the standard against which all other proteins are measured.

So, the above statement right there tells you how great egg protein is....unless you're allergic to eggs.

Egg protein is made from the egg white and is therefore fat-free and high in protein. It is considered the most perfect source of protein because it is complete in essential amino acids, branch chain amino acids and glutamic acid. It is completely and easily absorbed by the body.

Experts say it's safe to have two organic eggs everyday!

The only caution would be if you don't want additional fat in your diet you then might opt for the egg protein powder.

One large egg (50 grams in weight) has approximately 74 calories, 5 grams of fat, 6 grams of protein and 212mg of cholesterol. ( From the USDA National Nutrient Database.)

Benefits of egg protein:

• Highest in the amino acids alanine, arginine, glycine and methine


• Fat-free


• Readily digested and absorbed


• Lactose free


• Contains important sulfur-containing amino acids which are essential to various hormonal pathways in the body


• Egg protein has been the choice of body builder's for years


• The standard by which all other proteins are measured


• Not good for those who have egg allergies


• A good source of protein

Tomorrow we'll look at other protein sources!

Chat in a bit!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

How to buy protein powder part 2! (Soy)

Soy protein is a good source of protein with a quality comparable to meat. It is a great source of isoflavones such as phytoestrogens or basically molecules that are similar to estrogen (but come from a plant source) and prevent a number of illnesses including: hormonal imbalances, breast cancer, hot flashes, etcetera. All that being said men should not have soy protein on a daily or regular basis it's like taking birth control in small doses.

Men should use soy protein sparingly.

I love it for women though and think every women should have some kind of soy based product in their diets.

The benefits of soy protein are:

• Soy protein has all the essential amino acids


• Soy protein is a good substitute for meat


• Some research studies suggest that soy protein can reduce cholesterol


• Soy protein helps to reduce the risk of heart disease


• Soy protein helps to increase the nutritional value of other foods because of it's extensive amino acid profile.


• Soy protein can be used to control or aid in hormonal imbalance


• Soy protein contains molecules similar to estrogen


• Soy protein should not be used by men long term

Tomorrow we'll look at other protein sources or commonly seen protein powders at the health food store.

Once we gather all the evidence we can then look at the best protein source or sources!

Chat in a bit!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

How to buy protein powder part 1! (Whey)

Over the next couple of days I'll share discuss facts and theories about various protein sources to aid you in your decision at the Health Food store. Firstly, not all proteins are the same although most are beneficial don't be fooled at thinking you can just go grab anything at Wal Mart or Shoppers Drug Mart.

Today we'll look at Whey Protein!

Now, let's start off with some basics that are vital in your decision making process.

Oh, we all know how important protein is right?

No, shame on you, well let me reinforce why you need protein in your body and why it's so important for weight loss and certain metabolic functions.

The Roles of protein!

• Protein stabilizes blood sugar


• Builds and repairs: muscles, skin, teeth, bones and sperm cells


• Aids in blood coagulation


• Helps maintain cell hydration


• Acts as a buffer to maintain acid-base balance


• Transports oxygen and carbon dioxide in the blood


• As a last resort fuel source (4 cal per gram)


• As a carrier of various molecules for lipoproteins

The amount of protein needed really depends on various factors like the amount of lean tissue, level of physical activity, age and health but in general we say 1-2 grams of protein per kg of body weight.

Excess protein is not needed because the body cannot store amino acids or protein, however this is usually not a problem because most people don't get enough.

Some things to look out for when buying proteins are:

No artificial flavours or preservatives

No artificial sweeteners

Not loaded with sugar or under 10 grams per scoop

Not loaded with fat or under 3 grams per scoop (the lower the better)

Not loaded with additional carbohydrates unless you're a competitive body builder and are looking to add mass and need additional calories. These protein formulas are called mass builders.

Now, we also need to make sure that the protein we intend to buy has all the essential amino acids.

Amino acids are basically what proteins are, broken down into smaller forms.

Now, there are 10 essential amino acids and 10 non essential amino acids.

In order for our proteins to be complete or beneficial to us we need to have all the essential amino acids. Well it's really 9 essential amino acids that are required out of the 10 but for simplicity sake just look for the following 10 essential amino acids below:

1. Arginine


2. Histidine


3. Isoleucine


4. Leucine


5. Lysine


6. Methionine


7. Phenylalanine


8. Threonine


9. Valine


10. Tryptophan

Now, the non essential still have value and be looked upon as added value or bonus to your protein powder. They are listed below:

1. Alanine


2. Aspartic acid


3. Glutamic acid


4. Asparagine


5. Cysteine


6. Glutamine


7. Glycine


8. Proline


9. Serine


10. Tyrosine

Now, let's look at some facts about Whey protein.

• Whey is a protein extracted from milk being marketed as the best protein for building muscles.


• Whey unlike whole milk does not contain lactose or fat.


• Research has shown Whey can enhance immune function in animals.


• Whey can raise blood levels of glutathione (body’s primary antioxidant)


• Whey does not add muscle but assists in building muscle accompanied by exercise.


• Research has shown that Whey protein can extend life, based on a study done on hamsters.


• Whey is a good source of protein.

More on protein tomorrow!

Thanks for reading!

Chat in a bit!

Chris Walker, The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Break The World Record like Usain Bolt!

Mann that Usain Bolt can run, wow! At the beginning of the race he was focused, centered and had the look of someone who wanted to win and did you notice his last name...."Bolt" I'm a firm believer in names and when you think of bolt you probably think of lightning....like lightning bolt or something moving very fast.

Actually in Webster's dictionary I found these definitions:

To dash out suddenly

To start suddenly and run away

How accurate! Mann, did he ever run away from his competition, they couldn't touch him, he was in a class all his own.

When you find your purpose your competition can't touch you because there is none!

What's your purpose?

Is there some world record out there that you're suppose to break? Is there something you're called to be.

If you haven't seen the race yet I'll leave the link at the end so you can watch it on you tube.

Spend the next couple of days by yourself in a nice quiet area to figure out what you're suppose to do! What's your purpose. What are your gifts and talents? Are you using them?

A great purpose finding question to ask yourself comes to mind from the wisdom expert Mike Murdock....what one thing would you attempt to do if you knew you couldn't fail?

If you could answer that question you're on your way to discovering your purpose.

You can also read the book by Rick Warren called Purpose Driven Life, you could find it on Amazon. It's help many people as well!

Take a few days like I said to figure out what your good at!

Then go at it hard and break the world record like Usain Bolt!

Ok here is the link to watch the race!

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriwalkersfitness.com/

Before you buy Vitamins Part 2!

Vitamin and Mineral supplements do we need them?

Have you ever wondered about vitamins and mineral supplements? Do we even need them? Ok, well no. We don’t need anything besides food. We could get all our vitamins and minerals (micronutrients) from… well food. Are vitamin and mineral supplements beneficial, sure. Do I take them? Yep!

Supplement Companies

The supplement companies want you believe that you cannot do without them, that’s not true. After all, supplement companies extract vitamins and minerals from food so just eat balanced good nutrition. Aha! Eating balanced good nutrition is sometimes a difficult task in our busy society. That’s why I take them; just in case I don’t ingest my micronutrients from food.

Micronutrients

There I go with that word again micronutrients. Well, let’s examine that word micro-nutrients, micro- means small and nutrients are what we get from food. Notice in the breakdown of the word micronutrients, micro means small so we need micronutrients in small amounts.

Chances are if we eat sensibly, six meals a day every 3-31/2 hrs combining protein, starchy carbohydrates and fibrous carbohydrates at every meal we’ll get all the micronutrients we need because our body demands them in such small amounts.

Conclusion

I’m not at all saying don’t take vitamin and mineral supplements; I’m only trying to rid the belief that you cannot be healthy without them. I’m trying to rid the belief that we need to be dependant on any supplement for better health or superior muscle gains.

Chat in a bit!

Make it a great day!

Chris Walker

http://www.chriswalkersfitness.com/

Before you buy Vitamins Part 1!

Vitamin A, E, D….Manganese….What does everything mean?

Have you ever traveled to a health food or drug store picked up a bottle of multivitamins examined the supplement content and said “what”? What do all these things do? Failing to find any answer after we scrutinize the package we’ll resort to the prettiest packaging, most popularly marketed name or trusted name and most importantly price, we’ll buy the cheapest supplement we could find hopefully it’s on sale. Not a very intelligent method of selecting supplements. Ok, to make this simple we’ll cover the two separately. I’ve tried to create a list that is most commonly seen on vitamin and mineral supplement packages.

Vitamins

Vitamin A– Helps support healthy eyes and skin, bone development, and immune system

Vitamin D – Helps support healthy bones and teeth and calcium absorption

Vitamin E – Helps support heart and cellular health

Vitamin C – Helps support immune system, cell membranes, connective tissue, and capillary strength

Vitamin K – Helps support bone development and blood cogulation

Folic Acid – Helps support cardiovascular and prenatal health

Thiamin (B1) – Helps support energy production and nerve function

Riboflavin (B2) – Helps support energy production and nerve function

Niacin – Helps support energy production healthy skin and nerve function

Vitamin B6 – Helps support energy production, hormones and red blood cells

Vitamin B12 – Helps support healthy function of cells and nervous system

Biotin – Helps support energy production and healthy hair and nails

Pantothenic acid – Helps support energy production, hormones, cellular metabolism

Minerals

Calcium – Helps support strong bones, nerves, tissues, muscle contraction

Phosphorous – Helps support healthy bones and teeth, energy production and healthy cells

Iodine – Helps support healthy thyroid function

Potassium – Helps support Blood pressure, energy production, regulates heartbeat and fluid balance

Iron – Helps support blood and muscle function

Magnesium – Helps support strong bones and muscle function, a cofactor in energy metabolism, regulates heartbeat

Copper – Helps support cardiovascular and nervous systems

Zinc – Helps support immune system, joints and tissues

Maganese – Helps support muscle and nerve activity and energy production

Selenium – Helps support cells and intracellular structures, the body’s antioxidant defense system, immune system, healthy heart

Chromium – Helps support glucose levels and carbohydrate, protein and fat metabolism

Molybdenum – Helps support metabolism and cell function, body’s use of iron stores

Vanadium – Helps support glucose and enzyme activity, glucose levels

Boron – Helps support healthy bones

Nickel – No essential function identified in humans

Silicon – No essential function identified in humans

Tin – No essential function identified in humans

Chloride – Helps support nerve and muscle function digestion

Other Nutrients

MSM – Helps support building of skin and cartilage

Alpha lipoic acid – Helps support healthy cells, energy production; enhances antioxidant function of vitamins C and E

Brassica Concentrate – Helps support enzyme activity

Citrus Bioflavonoid Concentrate – Helps support immune system, connective tissue and capillary strength, heart health

Quercetin – Helps support immune system, connective tissue and capillary strength, heart health

Lutein Concentrate – Helps support healthy eyes

Spirulina – Helps support healthy skin and blood cells

Lycopene – Helps support cardiovascular health and prostate health

Chat in a bit!

Tomorrow you'll have part 2! We'll expand a bit more and discover if vitamin supplements are even necessary!

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/

Foods that can wipe out a cold!

Just wanted to share a few foods that can help wipe out a cold!

Let's dig in!

Not only do healthy, foods nourish your body and help the cells grow and reproduce, they also help arm your body's defenses to ward off attacks from germs that cause colds. Low-fat meats, whole grains, fruits, vegetables and whole grains all play a part in preparing your body to do battle.

Water

Another important component of your anti-cold defense system is water. When your body is dehydrated, it's at an increased risk of germs latching on and not letting go. So be sure to drink plenty of water and decaffeinated drinks to help your body stay hydrated and ready.

Yogurt

Just one cup of yogurt a day may work to keep the gastrointestinal track healthier, which can help ward off colds. It has to be yogurt with live cultures, as this is the key ingredient that helps keep the GI track ready to rumble. And an added bonus to eating yogurt - recent studies suggest regular dairy consumption helps you lose weight or maintain a healthy weight.

Garlic

Garlic contains allicin, an antibiotic that has been shown to prevent complications from a cold in some research. Garlic can be added to many of your favorite dishes to spice them up and help you suit up to do battle against cold germs.

Oranges

It's been said an apple a day keeps the doctor away. Well, so can an orange. One orange a day provides your recommended daily allowance of vitamin C. Oranges are also abundant in flavonoids, which helps your body's cells regenerate and stay healthy and strong.

Peppers

Green bell peppers are the vegetable family's best vitamin C source. Add them to a salad, or simply slice one up and eat it raw. Flavonoids are also found in peppers. You may even want to prepare a green pepper dip seasoned with garlic for an added germ-kicking effect.

Lean Ground Beef

Lean ground beef, especially when prepared with a bit of garlic, can maintain cell health and fight off illness. It's a good source of protein, selenium and zinc, and when eaten with a bit of tomato, is a great defense during cold season.

Chat in a bit!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/

Do you hate skinny people?

Let's take another look at how you think and what might be holding you back from getting the body you desire. Ok, I have a question for you. Ready? Ok, here we go!

Do you hate skinny people? Ok, you might say hate is a strong word. Well let me rephrase the question. Do you have a strong dislike for skinny people?

Now as you take time to answer this question, I would also like to expand on what I mean by skinny people.

Skinny Defined

By skinny I mean, thin, slim, athletic or fit people. The people who always seem to be in shape no matter what. The people who seem to be able to eat anything and not suffer for it. The people who don't have a problem going into any store to buy clothes. The people who are often admired for their physique. The people who seem to be the life of the party and it just seems like things are easier for them. The people who are the first ones picked out of a line up for a team.

Yes, those skinny people.

Are you starting to visualize them?

Now ask yourself seriously?

Do you really like them? Do you see them and wish them well or do you secretly hope they trip over an unforeseen stone landing harshly on the ground and get knocked out cold.

Perhaps the above line was humorous and made you chuckle or perhaps there is someone who you wish that would actually happen to.

Well, what are you getting at Chris?

Remember this line I'm about to write if nothing else:

You will never become that which you hate!

Shall I support the above statement, ok.

Suppose you've had a raging alcoholic father growing up. You've seen him verbally and physically abuse your mother. You lived in fear of him all your life. It seemed he was always drunk, seldom sober and you could never have your friends over in fear of their safety or how your alcoholic father may react at any given moment.

You hated your father!

You swore that you would never become like that.

You will never become that which you hate!

Conclusion

Now do you think you will ever become an alcoholic drunk, certainly not!

Now if you hate skinny people you will never become one! Your subconscious will do everything in it's power to avoid pain. Your subconcious will move away from that which it hates or dislikes.

Your weight loss is doomed or short live unless you change your mind.

Now to change your mind and feelings towards skinny people, start liking them, bless them as they walk by, wish them well, start to appreciate them for who they are, become their friend.

Do not envy them but love them.

Now that which you love and embrace you can become.

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/

Breast Cancer!

Second only to deadly lung cancer, breast cancer is one of the most common cancer killers of women in the world. Breast cancer is a cancer that occurs in the cells of a woman's breast tissue. When cells grow abnormally and spread rapidly and out of control, they can cause cancer in that particular area of the body. The fact that cancer cells are so hardy makes for quite a tricky disease, and breast cancer is no different.

Contrary to popular belief, breast cancer does occur in males as well as females. Obviously, more women are affected by the disease than men, but it is only due to a much smaller chance of contracting the disease as men have significantly smaller amounts of breast tissue than women in most instances.

Depending on how old a woman is, she carries a different likelihood of actually contracting breast cancer. The target risk group for breast cancer is 40 and above, but some women with higher risks of breast cancer due to hormone treatments or genetic predisposition may start getting mammograms as early as the age of 25, just to be on the safe side. As with most other types of cancer, when breast cancer is detected and treated early, it significantly increases the afflicted person's chance of being able to go on and lead a healthy, normal life.

There are a variety of factors that are known to lead to breast cancer. Due to hormone levels, certain birth control methods increase a woman's risk of breast cancer significantly. Along with hormonal shifts, environmental factors, alcohol and drug abuse and overall health are also contributory factors in a person's personal risk of getting cancer. It is a proven fact that women who exercise and eat better significantly lower their risk of getting breast cancer, as well as other afflictions like heart disease and diabetes.

People get breast cancer for a variety of reasons. Contrary to what you might believe, most people do not get breast cancer as the result of a genetic predisposition. Most people contract breast cancer for other reasons, like heightened levels of estrogen or obesity, or a weakened immune system. Less than one-tenth of all breast cancer patients have a genetic history of breast cancer in the family.

The best weapon you have to arm yourself against breast cancer is knowledge and awareness. Regular mammograms (especially after the age of 40) are the first thing you can do to protect yourself against breast cancer. If breast cancer is caught early enough, it can be treated, and with little effect on the body.

What can you do to protect yourself against breast cancer? Avoid birth control products and other products that mess with the natural hormone levels in your body if at all possible. Be sure to eat the right amounts of fruits and vegetables for your body everyday. Watch your weight and exercise on a regular basis to keep your body and immune system functioning properly, and keep in contact with your doctor at all times.

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/

The mind and exercise!

Today I just want to share a question and answer via email about a girl, let's call her Jen, who is starting to explore running again and has a knee injury.

The email is below:


Hi Chris,

Sorry I missed last night. I had a hectic evening when I got home from work cleaning up after our dog ate 2 remotes and various other electronics. By the time I had a chance to eat anything it was 6:15 and as much as I love your workouts I’m not doing one on an empty stomach! (or full one for that matter)

I did get a chance to go out for a run and got stuck in the thunderstorm. I guess it was more like intervals than a full run. Tom and I did a 4 km loop in around 35 minutes. I do need some advice about running. I seem to have a mental block when I run. I don’t push myself for the first half of my time out but am energized and try not to stop as much in the second half. I’m trying to figure out if it just takes me a while to warm up and find my rhythm. I haven’t run in years but know I need to get more cardio in and really enjoy it (when my knees don’t hurt).

I’m going to pick up a watch so that I can set up intervals to start…run for 2 min walk for 1 etc until I build up my endurance (hopefully increase 1 min/week or so).

Any advice on how to get started and how to get over the mental sabotage?

Thanks in advance for your time,

Okay now here is my reply:


Hey Jen,

Yes, I missed you on Monday. Okay to answer your question, we could look at two things.

The first is just getting out there and running and increasing your intervals so each week your running a bit more. This will build up your confidence as well as condition your body to run.

The second being a bit more difficult, now any time you've sustained an injury or some kind of pain the mind will do all in it's power to move away from that pain.

The mind and body's main concern is survival and will do all it can to make sure you survive.

What you need to do now is to change how you see yourself or how your subconcious see's you.

Action steps:

Go to the library and watch some videos on running, read books on running, get magazines on running......cut pictures out and make a collage, emmerse yourself in running and begin to see yourself as a runner.

This may seem silly at first but it will help to change your mind and make the mental shift needed.

Your mind will then adopt this stronger image of you as a runner and begin to make the image a reality, replacing the weaker injured image of you not being able to run for a long time.

Do this for at least 30 days coupled with the physical act of running intervals daily and watch the transformation.

Hope that helps!

Make it a great day!

I hope the above question and answer gave you some insight!

Make it a great day!

Chris, CFT, Coach

www.chriswalkersfitness.com

Before You Buy an Exercise Video!

Exercise videos are a great way to get a workout on a regular basis. The video or DVD can easily be used in the privacy of the home any time you like. This means your workout time is no longer dictated by the hours of operation at the local gym or other factors that can inhibit exercise. Of course, you do need to consider several factors before purchasing any exercise video. Here are some examples.

One of the first things that must be considered is your current state of health. In order to get a handle on this factor, schedule a full checkup with your doctor. The idea is to make sure you are in general good health and can engage in an exercise program without creating any health issues. At the same time, the results of the checkup might give you some pointers on what type of exercise you need to address specific concerns, such as that spare tire around your middle.

After the checkup, the next factor to address is finding the right video for your fitness level. You may have some grand ideas about where you want to be a year from now, but today you need to focus on what type of exercise will help you get on the way. This means instead of purchasing a video that is intended for persons with a relatively high skill level, go for something that is at a beginner level. You may feel a little silly at first, but as you get into the program and master the basics, you can progress to something more ambitious with a lot of confidence.

Also look for videos that include a full workout in time increments you can manage. For example, look for a video that takes you through a series of exercises that can be managed in twenty or thirty minutes. You are more likely to carve out time for your workout when the duration is relatively short, and the video will not end up setting on the shelf because you don't have time for that hour long workout.

The whole point of an exercise video is to help you get in better shape and feel good about yourself. By making sure you are fit enough for exercise, choosing a video that is compatible with your current physical condition, and will allow you to complete a workout in a reasonable amount of time, you set the stage for success. Why waste any more time? Make your preparations and then find the exercise video that is right for you.

Chat in a bit!

Make it a great day!

Chris Walker, CFT, Coach

www.chriswalkersfitness.com

Who is your Mr. Miyagi!

I just finished watching the Karate Kid part one and I was just reminded that you don't need to be the best in whatever you're doing to make it work! What you need is support! I mean, look at Daniel the teenage boy who played the karate kid. He was skinny, weak and kind of dorky at times but his focus, determination and technique is what made him a champion in the end. Most importantly he had help!

Who is helping you?

Who is helping you to see things more clearly?

How's your focus? Is your life full of clutter? Is it hard for you to focus? Are you making well defined goals and sticking to them? How's your health or weight loss coming along? Are you using the right technique? Are you using synergy to accomplish your goals?

Maybe you need a coach, Daniel had Mr. Miyagi to bring out the best in him, to keep him focused and believing in himself despite his imperfections. Who is in your corner, who is your support?

There is someone out there you need to accomplish your goals.

Pay close attention to who has recently come into your life. Who are you attracting?

Everyone is in your life for a reason! Some come to add, divide, subtract or multiply and some even have no affect on your life at all, they're neutral.

If you don't have support to reach your goals just ask. Ask God or whomever you believe in to bring you someone to help you achieve your goals.

Seek for your Mr. Miyagi and you shall find him!

Chat in a bit!

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkerfitness.com/

Diet Centers = Plastic Surgery!

If you're visiting any of the diet centers like Herbal Magic or Dr Berstein you should plan to set aside an extra $5,ooo to $10, ooo for plastic surgery.

There has been too many people whom I've spoke to that were left with saggy unattractive skin after their weight loss.

You see any diet center that only focuses on one of the components of weight loss, that being dieting, will leave you with saggy skin that will require plastic surgery for you to look somewhat normal.

The reason is when the weight loss is too rapid and the exercise is missing you don't have the muscle tone, key word tone, to maintain a smooth body transformation.

Be sure when seeking weight loss to have a synergistic approach, which is: a concern for muscle, good nutrition and moderate aerobics.

Don't listen to me and you will look like the guy at the top!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/

For People Who Don't Want To Exercise!

All around you, people are waking up to the fact that some type of daily exercise is important. Still, you can't seem to get up the motivation to settle into an exercise routine. Before you reach for that box of doughnuts and turn on the television, here are five tips that may help to motivate you to get up and get moving today.

Tip # 1 - You'll Live Longer
People who get at least some exercise often live more years than persons who are essentially sedentary. If you want to be around to see what the world looks like in twenty, thirty, or fifty years, you are much less likely to achieve this goal if you are not at least engaging in some activity such as walking or biking.

Tip # 2 - You'll Have A Stronger Body
Your body needs to move in order to keep muscles working properly. This also goes for such muscles as your heart as well as those biceps, triceps and all the other muscles around the body. A strong body provides you with the basis to do many things that simply cannot be accomplished when the body is out of shape and run down.

Tip # 3 - You'll Have A Better Mind
Exercise helps to release chemicals known as endorphins into the bloodstream. Endorphins are one of several chemicals that help to keep our brains and other parts of the nervous system functioning properly. Getting up and working out will help to provide your brain with what it needs to operate at optimum efficiency, keep your nerves balanced, and result in an outlook and emotional capacity that leaves you ready for anything life happens to throw your way.

Tip # 4 - You'll Have More Confidence
Being in decent shape means not having to dig around for "big" clothes, have trouble being comfortable in an airplane, or fretting about the fact that the seatbelt on the car seat seems to get shorter every few months. Exercise helps to keep the body proportioned properly so it is easier to look good in what you wear, and feel comfortable and confident going anywhere you please.

Tip # 5 - You'll Enjoy A Better Sex Life
Exercise helps to condition the body for activity. Hardly anyone would not regard sex as an activity that is not pleasant and desirable. However, it is an activity that requires some level of endurance and physical response if the maximum amount of benefit is to be derived. If for no other reason, regular exercise will help you be more responsive during sex and enjoy orgasm to a degree you never thought possible.
Whether you think in terms of short term or long term goals, regular exercise just makes sense. Don't waste another day denying yourself the benefits of regular exercise. Get off the couch today and begin your new way of life. You'll be happy that you did.


Chat in a bit!

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com

How do you see yourself!

How do you see yourself? What do you say to yourself when you look in the mirror? Do you say things like, look at my fat face? Do you often describe yourself as the fat person in the group? Maybe you're not overweight, maybe you smoke. Do you find yourself saying phrases like I'm a smoker, or maybe you have a disease, do you find yourself talking about the disease every chance you get? Do you say things like, hi I'm Deborah, I'm a diabetic.

Whenever you say "I am" something that something is what you will become.

Why do I ask you all these questions? The answer is simple. How you see yourself is key to the health or fitness you currently have. You see, you will never outperform the image or mental picture you have of yourself in your mind. If you see yourself as a little fat girl, your subconcious will do everything in it's power to maintain the mental image you hold of yourself as the little fat girl.

If you find yourself constantly sabotaging your weight loss efforts and you feel you have a good weight loss strategy in place perhaps you need to look at your mind, your mental conditioning, your paradigm! You need to think thin. You need to start seeing yourself as you want to .....but I don't believe in that secret crap you might say to yourself but what if you're so close, what if you're about to finally have the body you desire, what if your mental conditioning is rejecting this very knowledge because your subconcious is trying to keep you a certain way.

Make up your mind today to change your mind.

How does one change their mind?

Habits and mental conditioning are changed with repetition and belief.

Create a list of all the qualities you would like to have and be sure to leave nothing out.

Now read that list to yourself everyday once in the morning and again at the end of the day or even better read it every chace you get.....and don't just read it, put some feeling behind it.

You'll notice yourself begin to change and you will start to accept and become what you've written down on paper.

Be careful not to let doubts or negative people talk you out of your new found knowledge.

Do this for the next 30 days!

Don't ever forget the power the mind has to make changes in your health or your life!

Chat in a bit!

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/

Why can’t I Lose weight check list!

Below I’ve listed 9 tips that you need to check and ensure you implement for maximum weight loss. Below, perhaps is the key to why your results are slow or non existent.

1. Cleanse your body and remove toxins. Toxin build up will suppress your immune system and slow metabolism. Slow metabolism equals slow fat loss.

2. Visit the bathroom regularly at least 2-3 times a day. If you’re not regular you’re constipated and have a slow metabolism. You could benefit from a colon cleanse or colonics.

3. Eat 5-6 small meals every day, every 3-3 ½ hours. Meals should consist of a lean protein, starchy carb and a fibrous carb. Each group should be about the size of a fist.

4. First meal of the day should be the largest and at least 30 minutes from waking.

5. Last meal of the day should be the smallest and at least 3 hours before bedtime.

6. Use the fat loss trick to boost fat loss. (Found on the facebook page.)

7. Exercise with resistance at least 3 times a week. Perform cardiovascular exercise everyday or at least 5 times a week.

8. Use breathing exercises to increase oxygen consumption and boost metabolism. A simple breathing exercise is to breath in (inhale) for 8-10 seconds filling up both upper and lower lungs, now hold for 16-20 seconds then exhale and fully empty the lungs. Do this every day for at least 2 minutes. The goal is to increase the oxygen intake and hold times.

9. Identify how you see yourself. I identify the image you hold in your mind when you think of yourself. You will never change or outperform the image you hold of yourself in your mind. If you see yourself as fat or overweight you will constantly sabotage your efforts to maintain the image of the fat or overweight person you hold in your mind.

Thanks for reading!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/

Motivation & Exercise!

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

1. Have an explicit goal
A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.
What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy
Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two. Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures
Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else. The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect
It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone. Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline
What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap. The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight…for the better.


Chris Walker is the founder of fitnesstrainingformenandwomen.com located in Kitchener, Ontario. Chris is a certified fitness trainer, (CFT) and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made TV appearances on Global Television and is a published author. Chris produces a book that he gives to all readers titled, "New Body", everything you need to transform your body.

Click here to get your free copy, ($14.99) value
Click here to view guaranteed exercise programs
Click here to contact us for a consultation

Are you depressed?

Of all of the health concerns that are even an issue in the United States & Canada, surprisingly enough, clinical depression is one of the more prevalent medical conditions that is tough to diagnose and sometimes even tougher to treat properly.

Depression is going beyond normal sadness. Depression is the state of being so sad or melancholy that it works against the productivity of your day. If you find it hard to get out of bed in the morning, hard to get ready for work and get out the door in the morning, you are experiencing some of the major signs of clinical depression. If you find that you are sleeping more often than usual, or you just do not have the desire to do the things that you used to do as part of your normal life, you should consider seeing a doctor or naturopath and talking to him about the possibility that you are experiencing clinical depression.

Clinical depression is characterized by feelings of extreme sadness, but not when appropriate. If you are feeling sad or overwhelmed by life at times when things are going okay, this is something to worry about. However, if you are feeling upset about life when there is reason to be upset, you probably don't have to worry much about clinical depression, at least, for that reason.

Other characteristics of clinical depression include lack of desire to do things you normally like to do, fights or arguments with those you love, and do not normally argue with. If you are feeling tired when you have had enough rest, or find it hard to fall to sleep at night, these are also indicators of a case of clinical depression. Lack of appetite or more of an appetite than usual (to the point of being strange and noticeable) are yet other factors of clinical depression that should be taken into account.

The thing about clinical depression is that it is rather ambiguous and hard to diagnose yourself. You can only diagnose depression with the help of a clinical or medical professional. Just because you are feeling sad does not mean that you have a medical condition that requires medications, as is the case with clinical depression.

Depression has no name, or face, age or gender. It is a syndrome that anybody can be afflicted with, and there is little to be done to prevent it. More than one tenth of America's population has experienced depression or is experiencing depression on an ongoing basis, starting from about the age of 20 and up. Not surprisingly, it is the leading cause of disability in the United States, and the second leading cause of disability in other countries around the world.

There are a variety of forms in the condition of clinical depression, some of which are borderline personality disorder and bipolar or unipolar disorder. These are all cases that are approached and treated differently, and require different approaches to the problem.

Chris Walker is the founder of fitnesstrainingformenandwomen.com located in Kitchener, Ontario. Chris is a certified fitness trainer, (CFT) and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made TV appearances on Global Television and is a published author. Chris produces a book that he gives to all readers titled, "New Body", everything you need to transform your body.


Click here to get your free copy, ($14.99) value
Click here to view guaranteed exercise programs
Click here to contact us for a consultation

Thanks for reading.

Quick Shopping Tips

Below You'll find some of the key points to succeed at the grocery store and avoid all the junk!

1. Know the store layout: Pay attention to where your favorite healthy foods are located, and skip the isles that you know are filled with unhealthy temptations.

2. Stick to the perimeter of the store all the fresh and healthy foods need to be refrigerated. The grocery stores are usually designed to have all their big refrigerators along the perimeter. Only visit the aisles for necessary dried foods, canned foods, spices and tolitries.

3. Stick to your list: Don’t go to the store and wing it. Make a list, bring the
list, and stick to the list.

4. Don’t bring the kids: If you have children, try to shop for food without them. If that’s not an option for you, many supermarkets now offer play areas for your kids, where they’ll be supervised and you can shop without their “help”. Some stores offer delivery to your home, or will shop for you and bring it right to your car. They save you time, and you can’t ask for a more guaranteed way to stick to your list.

5. Go after you eat: never shop when you’re hungry. You’ll inevitably buy things that aren’t on your list, or larger quantities or more easily consumable versions of foods that are on the list. The worst-case scenario: shopping without a list while hungry.

6. Spend more: Specialty independent supermarkets and health food stores are usually more expensive. But if it fits into your budget, these places tend to offer healthier choices (organic produce, grass-fed meats), and a wider variety to choose from.


Thanks for reading!