How to fight stress with food!

Whenever we get too busy or stressed, we all tend
to make poor food choices that will actually
increase stress and cause other problems. To get
the most of your healthy eating and avoid stress,
follow these simple tips.

Always eat breakfast

Even though you may think you aren't hungry,
you need to eat something. Skipping breakfast
makes it harder to maintain the proper blood and
sugar levels during the day, so you should always
eat something.

Carry a snack

Keeping some protein rich snacks in your car,
office, or pocket book will help you avoid blood
sugar level dips, the accompanying mood swings, and
the fatigue. Trail mix, granola bars, and energy
bars all have the nutrients you need.

Healthy munchies

If you like to munch when you're stressed out,
you can replace chips or other non healthy foods
with carrot sticks, celery sticks, or even
sunflower seeds.

Bring your lunch

Although a lot of people prefer to eat fast food
for lunch, you can save a lot of money and actually
eat healthier if you take a few minutes and pack
a lunch at home. Even if you only do this a few
times a week, you'll see a much better improvement
over eating out.

Stock your home

As important as it is to get the bad food out of
your house, it's even more important to get the good
food in! The best way to do this is to plan a menu
of healthy meals at snacks at the beginning of the
week, list the ingedients you need, then go shop
for it. This way, you'll know what you want when
you need it and you won't have to stress over what
to eat.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization 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 has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

Amino acids and weight loss!

A protein molecule is a giant made up of various combinations of amino acids-and don't let that word "acids" scare you. It is amino acids, in considerable degree, that make you what you are today. These remarkable substances are the basic building stuff of your tissues and they enter importantly into the manufacture of glamorous gland hormones and enzymes, or catalysts, that enable you to carry out complex chemical processes at body temperature instead of the blast furnace heat that would otherwise be required.

There are twenty-three known amino acids and at least half a dozen other suspected ones, An amino acid is not all acid; part of it is a nitrogen-containing group of atoms called an amine group. When you consider that the possible combinations between twenty different amino acids reach the staggering figure of 100 million with each combination being a different protein-you can see the possibilities.

In purified form you could mistake some of the amino acids for the crystals you use to soften your bath water, but if you actually dropped them in the tub the water would likely smell like meat broth. They have such plebeian uses as flavoring soups, but their main value is in medicine and in nutritional research. Certain amino acids sell for more than $1,000 a pound, so difficult are they to isolate, but you can get every amino acid known, at considerably more modest figure, by eating a whole egg or drinking a glass of milk.

It is only within very recent months that enough amino acids have been isolated to make nutrition experiments possible, and it is entirely probable that in due time we will hear as much about them as we have about vitamins.

Before looking into some of the astonishing things that have already been learned about amino acids, let's see what you do with them as a matter of daily routine. You eat a succulent beef steak and its proteins are broken down in the intestinal tract into the individual amino acids composing them. These are transported by the body's fluid carrier system and you proceed with an astonishing bit of architecture.

One lonely body cell, for instance, may snatch a brick of some particular amino acid out of the passing stream and use it to plug a hole in its structure. In the thyroid gland, some distance away, a brick of a different amino acid may be abstracted to manufacture the thyroid hormone. Thus the original protein molecule from the beef steak becomes engaged in widely different activities.

Throughout the body billions of amino acids from protein molecules are incessantly active in constructive processes.

If the cells have all the amino acids they need, the nitrogen-containing fraction may be knocked off and excreted and the balance used like carbohydrates.

The reason why "biologically complete" proteins from animal foods are stressed is that they provide all 23 amino acids. Cereal and vegetable foods are relatively deficient in important ones. At least 10 essential amino acids cannot be synthesized in the body and they must, like vitamins, be provided in food. As heartening proof of what future study of the amino acids can be expected to reveal, there are already a number of significant experiments.

Arthritis (and other degenerative diseases, under which classification comes cancer) appears to be benefited by increased intake of the sulfur-containing amino acid, cystine. Arthritis patients show abnormally low cystine content of the nails and sulfur therapy has succeeded in increasing this content. Of course it is not, as yet, a cure for the disease.

Lack of valine, another amino acid, causes laboratory animals to become extremely sensitive to touch and to stagger drunkenly from loss of muscular coordination. One such animal walked stiffly on three legs and held up the other in a Hitler salute.

Shock resulting from wounds and burns is minimized, according to reports by Dr. Gustav J. Martin of the Waner Institute for Therapeutic Research, by three amino acids-cystine, glycine and glucuronic acid-in combination with Vitamin C and a member of the Vitamin B complex called choline. The effect is to minimize the reactions of toxins in the body and it is possible that a new way of building up immunity to certain diseases is indicated.

One of the same amino acids, cystine, in combination with choline, has also proved effective in preventing liver cancer in rats.

Lack of still another amino acid, tryptophane, has in animal experiments caused loss of weight, hardening of the skin, and shedding of hair.

Perhaps doctors will some day find amino acids as powerful in the treatment of disease as vitamins and the new sulfonamide drugs have already proved to be. In the meantime one's best assurance of eating enough acids is to include in the diet a reasonable quantity of animal protein foods.

Protein appears to be important in preventing ulcers, probably because it furnishes materials for tissue reconstruction. Stomach ulcers can be produced in rats by rigidly restricting protein. New Guinea natives who live on diets high in carbohydrate and low in protein and vitamins are highly susceptible to tropical ulcers, while similar natives who live in fishing villages and consume diets containing from 60 to 70 per cent protein are relatively immune to ulcers.


Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization 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 has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

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

Core strength and weight loss!

For far too many years, we were all overly concerned with show muscles. That is, people would generally work out muscles such as the arms and the chest in order to create an aesthetically pleasing visual appearance. Now, there's nothing wrong with that but if you are looking to develop strength and conditioning then show muscles really don't do very much. Realizing this, many trainers stressed the exercise that enhances strength like the squat or the dead lift. That the truth be told, these exercises will enhance strength. But, they are not the "be all end all" of strength training. Thankfully, many trainers understand that there is a great deal of value found in training the abdominal and the core muscles.

The core is the center of your body. If your arms and legs were to make an X the vertex of the X would be in the center of your abdominal region. This is the core of the body that provides a foundation for much of the strength that they human body's appendages embody. So, it goes without saying that the core of the body is very important to work out.

The number of core exercises one can perform or more varied than most would initially assume. For example, the abdominal crunch is probably the most important of all abdominal exercises. While it is most commonly performed without any exercise equipment, it can also be performed with cables, medicine balls, and even weight plates. All of these added items will create additional resistance which can strengthen the abs to a greater degree. However, it is important not to two perpetually seek to add additional weight or increase the volume of repetitions. This can lead it injury and burnout. Instead, it is best to increase weight and repetitions gradually.

Most people assume that all core exercises such as the crunch are done in a four backward position. However, a major abdominal exercise is the side bend. Side bends involve alternatively tilting from the right side to the left side. There are those who are constantly battling their love handles, this is the perfect exercise to date in reducing them. Closely, they create additional strength in the hip area as well as other parts of the abdomen. These exercises can be performed with or without dumbbells the dumbbells, of course, provide additional resistance which increases metabolism and aids in the enhancement of developing strength.

There is one thing that needs to be kept in mind when it comes to abdominal exercises. While many exercises should not be performed excessively, the abs can be worked everyday as they require less rest to react positively to an exercise. Again, that this not mean you kill yourself by performing powers and hours of exercises seven days a week. Instead, it would be better to work out twenty minutes to a half hour a day three of four days a week. This should be an adequate amount of time for the average person to gain a value from an abdominal and core workout.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization 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 has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

Foods that help with weight loss!

Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that 'staying power?' Fiber. So, if fruits and vegetables are the "keeping-it-off superfood groups," fiber may well be the weight loss super-nutrient."

Protein is another super-nutrient. It's becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it's imperative that you choose your proteins wisely, because like all other foods, if you're eating more than your body needs, it'll show up on the scale as a gain, instead of weight loss.

The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts:

Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.

Broth- or tomato-based soup - Soups can help reduce hunger before meals and increase your feeling of fullness.

Low-calorie green salads - Having a low-calorie salad - which is not defined as one that's loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.

Yogurt - Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans - A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water - Water is your body's lifeblood, and you should be drinking it through your day. It's a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

High-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.

Make it a great day!

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization 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 has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

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

Kitchener gym go'ers 9 weight training tips you must know!

There are many things required to having successful workout, check out these tips and make sure you're doing them all to get the best workout session out of yourself.

1.Have a plan of attack – Set some realistic short term and long term fitness goals you want to achieve. Then with the guidance of a personal trainer, set out a program with exactly what you need to do to achieve these goals.

2.Keep a training log – Don't try to keep the amount of weight and reps you did in your head, keep it all written down in a training log. This way you'll know exactly what you need to do to beat your previous attempts. By increasing your reps and weights little by little each week, you'll eventually achieve your goals faster then if you just randomly did what ever exercises and weights came to your head.

3.Do the BIG 3 – Squat/Bench Press/Deadlift are classified in bodybuilding terms as the BIG 3. They are the three exercises you must have included in your program no matter. They are the most productive exercises you can do. They build more muscle and strength then any other exercise out there because they stimulate the most muscle building hormones.

4.Rest times – Rest times between sets should be 1-2 minutes max for rep ranges of 8-12. If you are working at a rep range of 1-5, then you can increase your rest times to 2-5 minutes. The reason for this is simple. When you workout at high reps your body recuperates quicker then when you work out at low reps.

5.Keep a balance – Have you seen those people that only train their upper body? Their legs are what we call chicken legs. They have this massive upper body and then chicken legs, it just doesn't look right. Not only that, failure to work your legs will make your gains slower. Because legs are such a big muscle, when you work them out they release a high amount of growth hormone to all your muscles, therefor your arms, chest, shoulders, etc. will grow more as well. If you don't workout your legs, not only will you look silly but you'll miss out of critical gains to the rest of your body.

6.Be warmed up before your session – Doing 5 minutes of cardio and stretches will warm your body up, making it less likely to getting injured whilst training.

7.Do grip work – Improving your grip gives you strength to use in the real world and improves your strength in other exercises. Having a strong grip reduces the chance of getting your wrists injured and allows you to use more weight for other exercises.

8.Nutrition – A very important part of bodybuilding is nutrition, you must eat to grow. Get your diet in check to make sure you're eating the right food in the right quantities to get bigger.

9.Recovery – Every 10 weeks, take a full week off working out. This gives your body time to recover after a hard cycle of training. You wont lose anything during this time, but you'll actually get stronger. Another part of successful recovery is making sure you get at least 8 hours of sleep per night. Muscles don't grow in the gym, they grow when you sleep.

Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization 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 has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.

Click here to get your free eBook, ($14.99) value

Click here to view guaranteed exercise programs

Click here to contact us for a consultation

Natural Medicine in Kitchener that can help you!

When you get sick, you go to the doctor. And the doctor will, of course, prescribe medicines. You will go and buy medicines. You take them, and hopefully, you get well.

This is how the health profession goes on nowadays – a cycle of diagnosis and prescription.

If anyone were to give you herbs for medicine, you would probably say that that person was a quack.

But nowadays, studies are being conducted to see if there are really is any merit to what is called natural medicine.

Natural medicine is the use of natural methods, herbal medicines, and traditional practices to heal ailments. Every culture has a form of natural medicine. In ancient cultures, village medicine men served as the doctors of the community, passing on medical knowledge to the apprentices that followed them.

Many categories of the healing methods fall under natural medicine. Among these are traditional medicine, complementary medicine, and alternative medicine.

Usually, natural medicine refers to medical practices that were in place before the advent of modern medicine.

This includes herbal medicine, or phytotherapy, which is prevalent in Chinese, Ayurvedic(or Indian), and Greek medicine.

Upon the advent of modern medicine, many professionals discarded the use of herbs in favor of man-made medicine. The fact that these treatments are based on the healing properties of some herbs was forgotten.

For example, opium, digitalis, quinine, and aspirin all have their roots in traditional medicine.

Natural medicine can be considered as a lost art. This does not mean that it has lost efficacy over time. In some cases, natural therapy is actually better than modern medicine. This leads some doctors to seriously consider and study the possible uses of natural medicine

Before we continue, it is important to stress that not all the natural remedies are legitimate. It would help to only try those remedies which have been thoroughly studied and are relatively risk free.

Take herbal medicine for example. There are many well-documented and studied herbal remedies available. However, only those that deal with minor ailments such as cough, colds, fever, skin rashes, and its ilk are likely to be recommended by health professionals. These remedies are sometimes superior to synthetic medicine. This is because herbal medicines are less likely to cause negative side effects.

Currently there are numerous organizations that study the effects and advocacy of natural medicine – among which is herbal medicine. Some governments and health agencies openly advocate the use of natural methods since they are inexpensive and relatively risk-free.

As their studies compile, more herbs and treatments are added to the list of accepted medicines. However, many herbs and treatments have been proven to be bogus medicine. This represents a challenge for both the user and the agencies because they have to ascertain that the treatments they either use or advocate are legitimate.

There exist today many alternative medical treatments that fall under natural medicine. However, not all of them have been proven to be effective. You could mention homeopathy, aromatherapy, acupuncture, and other alternative medical treatments. It would pay to consult the experts as to the legitimacy of these treatments.

Natural medicine should also be thought of as an accompanying medicine. Right now, the current collective medical thought suggests that natural medicine be used only to supplement accepted modern medical practices. In that case of minor ailments your expert we actually advise you to take natural therapies instead.

The practice of modern medicine revolves around diagnosing an illness and prescribing treatments for such. Natural medicine is helpful because it suggests that treatment be not necessarily given only when sick. Natural medicine strives to make each patient practice good health habits. These habits include good diet, healthy living, and the regular natural treatment.

It is this same line of thought that leads our parents to tell us to eat our vegetables. Yes, a healthy lifestyle and will do no harm to our well-being. And this is the foundation of natural medicine – may it be massage, herbal medicine, aromatherapy or others.

It is funny but true that science, in its quest for excellence, is studying the knowledge of sages past. This, surprisingly, leads us back to the remedies nature offers. The possibilities of finding remedies to everyday illnesses in natural medicine are encouraging. So staying tuned to studying these remedies is worthwhile until we can verify that these therapies are truly helpful to our health and our society.

Here's a small list of local Natural Health Practitioners in Kitchener/Waterloo. I haven't tried their services personally but some I've heard of by word of mouth...so let me know if you decide to visit one of the following or if there are any others you would like to reccomended.

Goldsworthy Chiropractic and Wellness Centre
168 Lexington Crt Unit K, Waterloo, ON N2J 4R9

Kelly Leis
585 Queen Street South,
Kitchener, ON, N2G 4S4
In the Holistic Complementary Center

Mardian Natural Medicine
14-1405 Ottawa St. North
Kitchener, ON N2A3Z1

Dewit Chiropratic & Wellness Centre
275 Lancaster St. West
Kitchener, ON N2H 4V2


Make it a great day!


Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization 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 has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.


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

Thanks for reading.

Top Ten Natural Sources of Important Vitamins and Minerals!

Vitamins are very easy to find if you know where to look. Meats, grains, fruits and vegetables are all excellent natural sources of vitamins. As an added bonus, your body will typically absorb the vitamins found in foods more easily than those found in supplements. This article will discuss the top ten natural foods that contain important vitamins that your body needs. All of which can be found locally here in Kitchener.

Oranges
Oranges are not only jam packed with vitamin C, but they also contain potassium, vitamin B6 and vitamin B12. Vitamin C is commonly know to help prevent and cure the common cold and helps aid in iron absorption but has also been tied to the prevention of heart disease. Vitamin B6 is a powerful tool that aids your metabolism as well as other vital bodily functions.

Salmon
Salmon and other oily fish such as trout, orange roughy or sardines are all rich in vitamin A, D and two important B vitamins. Vitamin A is essential for your immune and reproduction systems.

Carrots
Carrots are heavy on the Vitamin A and also have a good amount of calcium and vitamin C. However, it's important not to overcook them or all of the healthy vitamins and minerals will be cooked right out. Tossing a fresh carrot into your lunch bag is a great way to keep all those great vitamins right where they should be - in the carrot.

Spinach
Folic Acid or B9 is found abundantly in spinach. Folic acid is vital to pregnant women because it can help reduce the risk of birth defects in newborns. Spinach also has some other important nutrients such as vitamin A, C and E and should be eaten raw to get the most benefit from the nutrients it contains.

Blueberries
Blueberries are perhaps best known for their effects on memory. Studies have shown that the vitamin B compounds in blueberries help improve memory and reduce the risk of Alzheimer's and dementia. They are also a great source for vitamin C.

Almonds
Almonds are chock full of calcium and vitamin E. Vitamin E is thought to help prevent certain cancers and cardiovascular diseases. It's also a great source of calcium which helps build strong bones.

Broccoli
Vitamin K, A and C, calcium and fiber are all very abundant in broccoli and a good dose of broccoli once a week will help prevent cancer as well as help build strong bones.

Cauliflower
Cauliflower is hands down the best source for vitamin K, which is vital to your body's ability to make your blood clot. It is also a good source of vitamin C, fiber and some great nutrients that are believed to help prevent certain cancers like breast and prostate cancer.

Beans
Beans are a great source of folate which is great for cell formation. Iron is also found in beans which helps keep your energy up. Other important substances in beans can help prevent cancer, reduce the risk of diabetes, aid your circulatory system and help control your weight.

Apples
An apple a day may just keep the doctor away. Apples are a great source of vitamin C which will help boost your immune system. However, studies have shown that apples also contain other vital properties that help boost your immune system in ways that vitamin C supplements can't.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy every time!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Kitchener's Personal Trainer!

Kitchener gym goers, 9 ways to tone fast and spend less time at the gym!

If you love being a Kitchener gym rat and hanging around the gym 24/7, this may not be for you. But if you're somebody who's looking to cut down the time they spend at the gym, you have found a goldmine!

There are three excellent reasons everyone should be cutting down their workout sessions if they want to build muscle.

1.Growth hormone and testosterone levels peak at about 40 minutes into a workout and start declining after an hour. After one hour, muscle building hormones begin stopping and muscle eating hormones begin starting up. People that trains 90 minutes to 2 hours are “taking two steps forward, 1 step back”.

2.Cutting down marathon gym sessions gives you the extra time to pursue your other goals, gives you time to hang out with your family and friends, go to a movie or do something different all together.

3.Your enthusiasm towards working out will be negatively effected by prolonged training sessions. Even if you truly enjoy working out, you'll probably lose motivation to train altogether if you spend all your time in the gym.

The simple techniques below can be implemented immediately into your next workout. Not only will they let you experience better muscle gains but you'll also have more time to concentrate on the other important areas of your life.

1.Cut the chit-chat – You don't come to the gym to talk about last nights episode of Prison Break or who is the all time Mr. Olympia, you come to the gym to train. If people approach you to talk, start wearing earphones. Unless they have a really important question they won't bother you anymore.

2.Plan your workout – Don't come into the gym unprepared. “Not planning is planning to fail”. Make sure you plan your workout before you enter the gym so you know exactly what your going to do. This will let you concentrate on pumping iron rather then wondering what exercises to do.

3.Cut the amount of breaks – If you find yourself constantly going out of the weights room to the drink tap, your wasting time and losing precious pump. Start bringing a large bottle of water with you to eliminate the need to go to the drink tap, unless you need a bottle re-fill. Another way to cut the amount of breaks you have is to turn off your cell phone while working out. Not only does receiving a call interrupt you, it annoys people around you. You can always call people back once you finish your workout.

4.Reduce rest time between sets – Unless your power lifting, you don't need 5 minutes rests between each set. As a bodybuilder doing 8-12 reps you only need 90 seconds for your breathing to get back to normal and lactic acid to clear from your muscles. Anymore then 2 minutes and your just wasting time and losing your pump.

5.Use Supersets – Supersets are when you do one exercise after another without rest for opposite muscle groups. eg. bench press followed by bicep curls. If your interested in doing supersets, I suggest you learn more about them as there isn't enough space to cover them well enough here.

6.Don't hit the same muscle angle with a different exercise – There is no need to do bench press, DB bench press, and machine bench press all in one workout. All three of these exercises target the same muscle angle, so you should only use one of these exercises instead of all three and you'll still get the same desired result. By using one exercise instead of three, you'll save time by not needing to wait for machines to free up and not needing to constantly adjust the weights on a barbel or keep switching to different sized dumbbells.

7.Train at off-peak hours – This is a no-brainier, if you have the opportunity to train in the morning, early afternoon or late at night when the gym is near empty, you'll save heaps of time by having instant access to unused machines, benches, and treadmills.

8.Use more machines – All you hardcore bodybuilders will argue that free weights kick ass over machines, and I agree with you 100%. I'm suggesting that if you're pressed for time, you should use more machines then free weights. Its a lot faster to change a pin on a machine then load and unload barbells with plates and then secure on collars.

9.Focus – Focus on the reason you came to the gym. I'm assuming your answer may be 'to have a great workout'. To achieve that goal you must focus on what matters to you until you finish. While your working out try not to think about the amount the guy over there is benching or whether you should start flirting with that hot girl doing lunges. Instead you must focus on your own workout and you will not only have the right mindset to lift intensely, but you'll finish your workout faster too!

If you implement just a few of these techniques, I guarantee you're time at the gym will be more efficient and more effective.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy every time!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Kitchener's Personal Trainer!

Choosing a Personal Trainer in Kitchener!

I put together some tips to help you find a good personal trainer in Kitchener and Waterloo this Christmas just in case I'm to busy, he he!

Firstly, you need to ask these 5 important questions:

1.What are your qualifications?

Make sure you ask the trainer about their qualifications and experience to make sure they know what they are doing and you’re in safe hands.

2.Do you keep with current research?

Personal trainers should continually be updating their knowledge by attending seminars, workshops, books, etc., in order to provide you with safe and useful information.

3.Are you available on the time and days I’ve selected?

A Personal Trainer needs to work around you, so you need to make sure they are available to fit into your schedule and give you the expertise and motivation you need to workout efficiently.

4.What is your pricing?

Personal training can cost from as little as $25 up to $100+ per hour, so make sure you choose one that’s within your budget. Be sure to ask if their rate includes the use of the local gym. It’s a good idea to find out about the policy on additional fees, contracts, cancellations, and billing procedures.

5.Can you supply client references?

A good personal trainer should have plenty of satisfied customers and won’t hesitate to let you contact them. You should ask them about the trainer’s strengths and weaknesses, if they were professional, informative, dependable and how well the trainer helped them reach their goal.

Extra Tips:

Determine your fitness goal, whether it is to lose some weight, run a marathon or being able to have enough energy to play with your kids. This helps narrow down personal trainers based on their experience and field of expertise.

Consider how close the trainer is to your Kitchener location. Location can often determine your selection of trainers. Personal Trainers perform their workouts with you in their studio, local gym or they can even come to you.

Some trainers are willing to train small groups; using this method will reduce your cost. If you have a friend who has the same goal as you, think about working out together at a reduced price.


After your first workout with your Personal Trainer, ask your self these questions?

1. Will I be able to get along with this trainer and look forward to working with him/her?

2. Does the trainer have good listening skills and communicate well?

3. How motivated does the trainer make you feel?

4. How does your body feel after the session?

Hope this information will help you to find a great trainer in Kitchener, Waterloo or anywhere else for that matter!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy every time!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Kitchener's Personal Trainer!

Why Vitamin B2-Riboflavin Is Good For Dieters!

The second most familiar member of the B complex is riboflavin. This is the name now preferred for the vitamin, which was once called Vitamin G, later became B2 when its identity was further established, and is now more accurately identified by its chemical name.

Originally it was known as the growth vitamin, since normal development is impossible without it, but it is much more than that. Like Vitamin A, riboflavin appears to have some relationship to vision, for lack of it in rats causes cataract, that clouding of the eye lens which results in blindness. Deficiencies in animals have also been correlated with loss of hair.

Recently some astonishing reports on riboflavin as a cancer preventive have been published in scientific journals.

It has long been known that specific types o£ cancer can be transplanted in strains of laboratory rats with 100% efficiency. Yet it has been shown that when riboflavin and casein (a protein in milk) are added liberally to rat diets, only 3% of them can be made victims of liver cancer. Another experiment has demonstrated that riboflavin and yeast, in combination, are remarkably effective in preventing a type o£ mammary (breast) cancer in rats.

In human beings, severe riboflavin deficiency is indicated by the development of painful cracks in the skin at the corners of the mouth. Like thiamin, riboflavin is concerned in the breathing processes of the body cells and it is important to vigor and, in all probability, to length of life.

Formed mainly in green leaves, riboflavin is found liberally in animal foods as well. Milk is probably the most important source because of the liberal quantities commonly used. Your storage facilities for riboflavin are limited so daily intake is important.

Nicotonic Acid And Others

Tobacco plants yield a product (unobtainable from smoking, worse luck) called nicotinic acid. Chemists have known about it for many years, so you can imagine their surprise when the stuff turned out to be a vitamin -the one, specifically, which prevents pellagra.

This is a deficiency disease common in our South in regions of unbalanced diet-the salt pork, corn bread and molasses belt. The skin turns rough and dark, the tongue becomes red and swollen, results are fatal in severe cases, and mental disorders are too common. A distressing percentage of pellagra victims used to become patients in mental hospitals. You may give nicotinic acid a pat on the back, therefore, as a protective against a sojourn in the loony house.

If your diet provides plenty of other vitamins, you have little to fear from nicotinic acid deficiency. It occurs in such close association with Vitamin G that this vitamin was originally believed to be the pellagra-preventive factor. Lean meats are excellent sources of nicotinic acid.
Other members of the B complex, about which you will certainly hear more as the results of scores of current studies trickle out of the laboratories, are pyridoxine, pantothenic acid, and para-aminobenzoic acid-the latter two already suspected of being the anti-gray hair factors.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

15 Questions About Vitamins All Dieters Should Be Able To Answer Correctly!

At times you can almost see Vitamin C vanishing in a cloud of ectoplasm. Green leafy vegetables wilt at room temperatures, and as they wilt much of the vitamin is lost. Reject limp and wilted vegetables from your produce dealer. Store fruits and vegetables in the refrigerator. Foods that provide their own containers, such as oranges and bananas and potatoes, hold onto their Vitamin C well. The flightiness of Vitamin C makes it advisable to serve it raw whenever possible.

The B vitamins, as well as C, are water soluble, and you get the most out of them by serving the juices they're cooked in. Vitamin Bi is an acidulous little fellow who resents going on the alkaline side; so does Vitamin C. The addition of baking soda to cooking water, as is ' frequently done to preserve the green color of vegetables, causes these vitamins to go to pieces.

Vitamin A is a hairy-chested citizen who can take most anything except long continued high temperatures. Ordinary cooking procedures do hot affect it much, but oxygen will hasten its breakdown, as it will for other vitamins, and therefore closed vessels are advised for cooking when they are practicable. Vitamin G (riboflavin) is water soluble but reasonably immune to cooking losses. Vitamin D can be more or less ignored by the cook.

An ancient and unhonorable superstition holds that commercial canning processes wreak havoc with the vitamins in food. Whatever may have been the case fifty years ago, it just isn't true today.

Foods from modern canning plants, processed in airtight vessels to minimize vitamin destruction, not only compare favorably with fresh foods but in some cases may even be superior in vitamins. Fresh produce bought in open markets during hot weather, for instance, is likely to contain less Vitamin C than foods rushed from the fields to the canning factories. Of course a careless cook can destroy canned vitamins as well as fresh ones.

Innumerable laboratory checkups disclose that canned foods have practically the same Vitamin A value as the corresponding fresh foods. Vitamin B1 is well preserved. There is a slight sacrifice of Vitamin C, although foods of an acid nature, such as tomatoes, grapefruit, orange and grapefruit juice, when canned by modern methods, are nearly as rich in Vitamin C as fresh foods available in city markets.

There is a strain of frigidity running through the vitamins. They don't resent being chilled and wrapped in cartons that come to us as quick-frozen foods. But they are a little nervous and eager to escape when the package thaws. You'd feel the same way about it if you were kept below zero for a few days.

How Well Do You Know Your Vitamins?

Don't allow frozen food to kibitz in the kitchen until it is completely defrosted-unless, of course, you are serving it raw. Store the package in the coldest compartment of your refrigerator and when you are ready to cook it, plunge it immediately into boiling water.

Ready for a little quiz about vitamins?

Unless you can answer at least 10 of the following questions it is probable that you are not getting full vitamin-value out of your food dollars.

1. What colors usually indicate good Vitamin A values in vegetables?

2. How should frozen fruits and vegetables be prepared for eating?

3. Are the vitamins you buy in a drug store the same as those you obtain in foods?

4. Why are boiled foods likely to be low in Vitamin B values ?

5. Are canned foods good sources of vitamins?

6. What is the outstanding vitamin value of citrus fruits and juices?

7. If it is difficult for you to find your seat in a darkened movie theatre, what vitamin deficiency may be indicated ?

8. Are constipation and lack of appetite ever aided by increased vitamin intake?

9. Are the white inner leaves of lettuce, cabbage, etc.,as rich in vitamins as the coarser outer leaves?

10. Why is it recommended that at least one raw fruit or vegetable be eaten every day?

11. ARE THE IMPORTANT B VITAMINS STORED IN YOUR BODY IF
YOU CONSUME A SURPLUS?

12. What is meant by "fortified" or "restored" foods, in reference to vitamins?

13. Does an expectant mother require more vitamins than she otherwise would?

14. What vitamin is important in preventing rickets in children?

15. Is there any danger of your diet providing too many vitamins?

Answers

1. Green and yellow. 2. Vegetables, plunged into water before thawing; fruits to be consumed raw, thawed just before using. 3. Yes, except that foods may provide other undiscovered vitamins. 4. They are soluble and likely to be thrown out with the water. 5. Yes. 6. Vitamin C. 7. Vitamin A. 8. Yes, by Vitamin B1 (thiamin). 9. No, white leaves are low in vitamins. 10. Because of Vitamin C content, easily destroyed by cooking. 11. Not in any significant amount. 12. Fortified foods contain more vitamins than normal; restored foods have vitamins added to make up for normal values lost in processing. 13. Yes. 14. Vitamin D. 15. None whatever; massive doses of pure vitamin D may be toxic .


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Cut down on stress!

Many people live busy lives. They are constantly running around commuting to work, driving their kids all over town and doing chores. Many people suffer from lots of stress. Not only can stress make life uncomfortable but stress can also increase health risks for heart disease, high blood pressure and diabetes. If you are suffering from stress, here are some great tips.

Stress comes in many different forms. There is actually good types of stress that motivate people and inspire them to be successful and then there is bad stress which most of us experience. Stress can be extremely uncomfortable and drain us of precious energy. If you are experiencing stress then try the following.

Keep a journal to figure out where stress is actually coming from. You might be surprised that your stress comes from one or two activities such as commuting or rushing home to cook dinner. Focusing on what causes stress can help you conquer it by either removing that specific activity out of your life or taking steps to minimize the activity.

It is also important that you get a good nights rest each night. Many people are stressed out because they are not well rested and are doing too many activities without the necessary energy.

It is also a good idea to exercise regularly and eat a healthy diet. Many people that work out use their exercise sessions as a way to release energy. If you are upset or mad, work out and release your frustrations. So if you are experiencing stress check out the above tips and cut down on your stress.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Tips for healthy holiday eating!

When the holidays arrive, many people forget all
about their diets and healthy eating. Weight
gains of 7 - 10 pounds are common between
Halloween and Christmas. To make the holidays
easier, these tips will help you with healthy
eating through the season and not gaining weight.

Most traditional foods can be made low fat.
Turkey is very lean without the skin, and gravy
can be made without any fat. Potatoes that are
served without butter can be very healthy. The
beloved pumpkin pie is nutritious, although it
can be made into a fatty dessert with the adding
of whipped cream.

Even though the holidays are in, don't forget
about the exercise. Keeping weight off during
the holiday season is burning off the extra
calories. You should plan a walk after meals,
park farther from stores when you shop, and
take a few walks around the mall before you
begin shopping.

During holiday parties and at family dinners,
feel free to sample foods although you shouldn't
splurge. Decide on what you plan to eat in
advance, then stick to your plan. Eat plenty
of vegetables, fruit, low fat dressings, and
slices of lean meats. Before you go to a party,
eat a small snack to help curb your appetite.

If at all possible, avoid alcohol. Having too
many drinks can cripple your will power, and
also add excess calories to your diet. In the
place of alcohol, drink water with lemon. Water
can help to limit your appetite and keep you
from binging. Also make sure to avoid eggnog,
as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad
meal won't ruin your diet. Try to balance your
calories over a few days and don't just look at
one meal or day.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Graduation, my girlfriend and weight loss!

I just came back from my girlfriend's graduation. I was so proud of her, seeing her in her graduation gown and hat. It was amazing to see her walk across the stage and accept her diploma. Oh, in case you're wondering my girlfriend just graduated from a grueling 9 month Medical Administration course.

So why am I telling you this story? Well, simply because most people don't finish what they start.

Most people are so caught up on quick and instant results that they don't see anything through to the end!

Once you're satisfied that you're on the right path for your goals you need the sticktuitiveness to see it through to the end.

What's the recipe for achieving a long term goal you ask?

Well, it's two things one is balance and the other is being in control of your emotions.

You need to have balance in your life or you'll end up spending too much time in one particular area of your life and neglecting the others.

People without a good sense of life balance hardly see anything through to the end.

The same thing goes for people who are too emotional or are not in control of their emotions.

People who are not in control of their emotions base alot of their decisions on feelings and simply don't finish their goals because they don't feel like taking action towards their goals for whatever reason. These defeating actions add up to incomplete and unfinished goals!

So learn to master balance and control your emotions and you too can achieve long term goals!

Perhaps this is key to your weight loss!


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Why you absolutely MUST drink water all day long!

Humans are made up of about 70% water, therefor drinking plenty of water is absolutely vital to staying healthy and getting good results in and out of the gym. Water is the most important nutrient we can put into our body because it's used for every metabolic process in our bodies.
I recommend that you always have a water bottle beside you and always be sipping on it, whether you're at the gym or at home on the computer.

You should drink more water because:

1.Soft drinks and coffees are dehydrating – Drinking a soft drink or a cup of coffee will dehydrate you more then not drinking anything at all. If you do have a coke or a coffee, make sure you make up for it by drinking twice the amount of it in water to keep yourself hydrated.

2.Water clears out your body's toxins – Water helps to flush out toxins and waste products from your body. If you're trying to gain mass and are eating a lot, you need to be drinking lots more water to help your kidneys do their job.

3.Drinking water keeps you looking lean – If your body doesn't receive enough water, it'll retain it in your body, making your skin look soft and puffy. If you give your body a constant flow of fresh water, you will instantly shed excess water weight, making your body look leaner and more defined.

4.Water helps your supplements work better – Multivitamins are water soluble, you should drink lots of water to help unleash the maximum power of them.

5.Ice cold water helps you burn calories – When dieting strictly or aiming to achieve a goal sooner, you should utilize any strategy that can help you. Drinking ice cold water can burn a few extra calories because your body needs to warm it up.

6.Lack of water is the main reason of afternoon fatigue – Even a 2% drop is body water can cause you to have fuzzy short term memory, difficulty focusing on a screen and even trouble with basic maths.

How much water should I drink? 8 glasses of water is recommended for the average person. Because we are all different, some people need less and others need more. If you exercise, you need even more then the average amount required for you.

Just remember, there is no such thing as too much water.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

How to make everyone hate you at the gym!

Tell the truth, you never use your gym membership anyhow so why not cause some trouble this coming new year! Let's find out how you can have some real fun at the gym below!

All gyms around the world have a universal code of conduct that members follow to keep their, and other people's workout session running smoothly. There are many ways to breach this code and become hated by fellow gym members, just follow these simple steps:

Do one set and leave your stuff at the machine -

During peak times when people are waiting to use your machine, perform one set and then put your towel on the seat, to indicate you're still using it. Walk away and talk to someone for 15 minutes, leaving your stuff by the machine, you haven't finished yet. If someone dare move your stuff while you're gone, go crazy at them.

Pee in the shower -

It all gets washed away and the guy beside you doesn't mind your urine running past his feet.

Correct the personal trainer -

Even though the personal trainer is making a program for a complete beginner, run over and tell them that they are not making the best program because they didn't include any supersets or exercises with rep ranges between 4-6.

Eat meals that make you fart before your workout -

Have a can of baked beans or a burrito before working out, it won't disturb anyone or make them feel sick.

Never put your weights back -

Leave your dumbbells on the floor for others to trip over and injure themselves, you can laugh about it in the lockers. After stacking on a whole bunch of plates onto a bar, do a few sets and leave them that way for the next person. They'll appreciate having to take them all off because they have nothing better to do.

Be the gym show off -

You've been working out for 6 months and you're heaps better then Arnold, you have a right to flash your abs and flex your biceps every chance you get, this way you'll impress others and they will respect your authority.

Agree to help spot someone, then leave -

You've agreed to spot someone doing heavy bench pressing, but if they're doing fine by their 6th rep it's alright for you to go away to get a drink because they will easily get to 12 reps with out any help from you.

Talk bad about fellow members behind their back -

In the locker room, start talking to the dude trying to take a shower about how that big guy who's been training for 10+ years definitely takes steroids, the little guy isn't man enough to really push through the pain and thats why he's so small, and that fatty lacks discipline and cant control his eating, but make sure you explain why you are perfect in every way and why everyone should strive to be just like you.

Follow all these guidelines and I guarantee you'll get a dumbbell accidentally dropped on your foot!

I hope reading this has made you laugh or left you with a smile! :-)


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Gray hair, baldness and nutrition!

Stop the presses! Sizzling right out of a dozen laboratories has come the news-flash that lack of certain vitamins causes hair to turn gray and that these same vitamins can restore its color.

It is such a brand new discovery that it is not yet positive how these beauty vitamins affect human beings. In the usual course of nutrition research, discoveries are first tested on animals and then applied to man. Already the anti-gray hair vitamins have proved their potency in restoring color to the graying fur of foxes, dogs and rats. The next step is to try them on human beings.

No scientist will at this writing promise that vitamins will bring back the color to your gray hair or prevent its turning gray. They merely say they don't know. Nevertheless, though cagily noncommittal in public, scientists shed their caution when they're alone among their test tubes. Plenty of scientists are gray-haired, if not venerable, and a number of them are human enough to have taken their own gray hair medicine. Scattered reports have drifted out of the cloisters indicating that certain vitamin concentrates have succeeded in darkening the color of prematurely graying human hair.

There is still some dissension as to the exact vitamin that works these miracles, but it is certain that it is one or perhaps several factors of the miraculous B complex. The important thing is that, even though not specifically identified, the food sources of the factor are well known and easily available to anyone.

One of the first reports on the gray hair vitamins came out of the laboratories of Dr. Agnes Fay Morgan of the University of California just a few months ago. A strain of black-coated rats was fed a diet that included liberal amounts of four purified B vitamins: thiamin, riboflavin, nicotinic acid, and pyridoxine. In six to eight weeks the black hair of the rats began to turn gray. They ceased to grow and died within six to eight months. Their personal appearance was most unhappy; they looked like emaciated centenarians with loose, baggy skin and sparse gray hair.

This was exciting to all concerned except the rats. The animals didn't know what they were missing and neither did the scientists, but obviously it wasn't the four B vitamins. These had been obtained in the customary way by shaking water solutions of yeast, liver or rice bran with Fuller's earth.

The filtrate that remained after this process of separation obviously contained another vitamin or vitamins. This was satisfactorily proved when the rats showed immediate improvement and were quickly restored to full health by feeding concentrated extracts of the filtrate factor. Miraculously, the gray patches in their fur grew out with normal black color.

A six-week-old cocker spaniel with long, coal black, curly hair was put on a filtrate-deficient diet. Soon his hair lost pigment at the roots and within three months his coat was gray. Then the animal was fed a filtrate made from yeast, and his coat resumed its glossy black hue.

Piebald rats in the care of Dr. Conrad Elvehjem of the University of Wisconsin turned gray on certain diets. He succeeded in restoring normal hair color by feeding them liver extract. A similar observation and cure was reported by Dr. Gulbrand Lunde and Dr. Hans Kringstad, two Norwegians who are credited with the first report on the antigray hair vitamin. In still another experiment, black-haired rats fed on a milk diet became anemic and their hair turned a silvery gray. In this case the color was restored by adding iron and copper to the diet.

Many investigators believe that pantothenic acid, one of the newer B vitamins, is the essential factor in preventing and restoring gray hair. Concentrated dosage of pure pantothenic acid has cured gray-haired rats; other investigators have failed to restore hair color with pantothenic acid alone. Dr. Morgan is convinced that pantothenic acid is concerned in the phenomenon of graying hair but that other factors are probably important also.

That one, perhaps the most essential, of these factors is a well-known chemical out of which novocain is made is indicated by the work of Dr. S. Ansbacher of the Squibb Institute for Medical Research. The substance, a B vitamin bearing the formidable name of para-aminobenzoic acid, has restored hair color to rats where pantothenic acid alone has failed.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Barack Obama and Weight Loss!

As we all know Barack Obama is now President of the United States! You can't help but notice him, in this historic moment his picture is literally everywhere. This morning as I was checking my emails a link directed me to Obama's picture on the cover of Men's Health magazine.

Now, what stood out to me was the frequency of his workouts. The man works out six times a week! Mind you, he commented that sometimes he has to jockey between sleep and working out but he gets it done. He also went on to say he managed to exercise throughout his campaign.

I found that impressive!

Ok, so who has more responsibility than the president of the United States?

Do you?

No one has more to do than the president and if he could find time to exercise so should you!

Time out for all your excuses! Stop procrastinating!

Schedule your workouts and get fit like Barack Obama!


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Beautiful Skin, Vitamins & Good Nutrition!

Beauty may be only skin deep, but skin is deeper than you think: it is marvelously sensitive to goings-on inside the body and is quick to break out in a rash of protest when it disapproves.

Few beauty blemishes are harder to bear than unsightly skin. Yet pimples, eruptions, rashes, scaliness, dryness and changes in color do not often originate in the skin itself.

Usually they reflect some disorder of nourishment (in other than specific disease
processes) that affects the general health.

Except for certain food allergies, such as the propensity of strawberries to cause hives, skin troubles are caused not so much by the foods you eat as by the foods you don't eat. The essentials of skin health, and consequently of general health, are deficient in the diet, or the nourishing bloodstream is carrying substances that the skin resents.

One of the first signs of vitamin shortage is unhealthy changes in the skin. Often both the causes and symptoms are vague and obscure. Persons who go on regulated diets for other reasons than beauty are frequently surprised to observe that blemished skins become soft and clear on balanced food intake.

Indispensable to healthy skin is Vitamin A. It is the great regulator of epithelial tissue, the stuff your skin and the linings of your body cavities are made of. When A intake is diminished, an early sign is roughness and extreme dryness of the skin. It is a special kind of dryness, not relieved by ointments.

Especially on thighs and arms, the skin becomes rough with goose-pimples. The hair follicles are plugged with cornified epithelium. "Cornified" comes from a word meaning "horn" and it means that your skin is on the way to becoming the same stuff that makes a bullfighter watch his step. In more advanced cases the skin may break out with eruptions similar to those of acne except that they are not pustular.

Not only the skin but the external layers of organs such as the eye become hard and dry in absence o£ Vitamin A. In fact, the eye can dry up so completely that blindness results. If you remain dry-eyed at a grand weepy movie, it may not be a sign of emotional inertia but simply an indication that the tear ducts are becoming dammed up from lack of Vitamin A. Absence of perspiration may mean that the sweat glands are becoming plugged.

Hair and nails are modified forms of skin. Just as the skin becomes dry from lack of Vitamin A, so does hair become brittle and lose its luster. Brittle nails are often improved by high-vitamin diets. Brittleness in nails is also chargeable to the overenthusiastic use of some types of lacquer and polish that abstract natural oils.

Vitamin C deficiency can also cause papular eruptions of the skin, as well as patchy areas of vaguely darkened color.

More characteristic of C shortage is the tendency of the skin to bruise easily, developing ugly black and blue spots from causes hardly more severe than being spoken to sharply. In fact, the skin can become black and blue entirely on its own initiative. Small red pinprick spots can occur spontaneously. These phenomena arise from the fragility of the blood vessels, characteristic of Vitamin C shortage.

Among the B vitamins, riboflavin and nicotinic acid are most commonly associated with skin disorders. The disease of pellagra, involving the skin, is caused by a dietary lack of nicotinic acid. In early cases the skin looks as if it were severely sunburned; it is burning, tender, and dark in color. Later the skin becomes thick and scaly and pigmentation deepens. Riboflavin (Vitamin G) deficiencies show up in painful fissures of the skin at the corners of the mouth.

The tragic skin curse of adolescence is acne, which peppers the face with unsightly pimples at the very age when personal appearance becomes supremely important to boys and girls. The irresistible impulse to dig and gouge at the eruptions may leave permanent beauty blemishes in the form of scarred skin.

In part, at least, acne is a skin response to the adjustment of the glandular system to maturity. Yet dietary management has a place in treatment. The mere restriction of fat, greasy, and sugar-heavy foods is often helpful.

Recently it has been demonstrated that Vitamin D is sometimes beneficial. Regular daily doses of 5,000 or more units of Vitamin D have reduced the number of acne eruptions in many cases. Although not a specific cure, enough work has been done to prove that Vitamin D is a highly valuable agent in acne treatment.

Psoriasis, a skin ailment manifested by a curious silver scaliness, has also proved moderately amenable to Vitamin D. It is a mysterious disease, however, with spontaneous remissions, and dermatologists are very cautious in making any promises about it.

Some soaps and cosmetics contain slight amounts of Vitamins A and D, and ballyhoo this virtue out of all reason. It is true that these vitamins can be absorbed to some extent through the skin. The advisability of taking them in this fashion is another matter. If the cosmetics are sold at the same prices as standard creams and ointments your druggist can show you, there is no need to avoid them; but if they are decked out in fancy prices, you can suspect that some canny manufacturer is aiming to cash in on public gullibility.

Indeed, it is amusing to consider that some soaps, bill-boarding their Vitamin D content, may actually restrict your intake of that vitamin by washing off the skin oils from which you manufacture Vitamin D with the cooperation of sunlight or ultra-violet irradiation.

In general, the avoidance of heavy, rich foods and greater dependence upon milk, eggs, liver, lean meats, fruit and fresh vegetables is a sound principle in building good health and consequent skin beauty. The elimination of foods to which you suspect you are hypersensitive is best left to the offices of a dermatologist, who can usually determine the offender swiftly with simple tests and thus save you from possibly eliminating from your diet the very foods that protect against deficiencies.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

7 Amazing Christmas Gifts for Bodybuilders!

Its that giving time of year again, do you have a family member or friend that loves spending time in the gym? Give them a gift they truly desire and you'll be shown great appreciation in many ways!

All serious bodybuilders use supplements, fact. The most used supplement is Whey Protein, a bodybuilder can never have enough protein and this should satisfy their needs. Make sure to get a good brand though as not all protein powders are the same. Look for goods brands such as All Max, Optimum Nutrition or Muscle tech, this will assure a satisfied recipient of your gift.

Another cool gift is a swiss ball. Your friend can use it as a chair to improve their posture at home and they can use it to work their abs at the same time, how cool is that!?

Bodybuilding books and DVD's made by expert and ex-bodybuilders will always be appreciated. Learning new techniques and skills is something bodybuilders are always looking for, your gift may be the gold mine that they were looking for.

You can get more generic gifts like a shaker bottle, its used to mix protein shakes at the gym after a workout. I have an AST branded shaker bottle and its lasted me very well for over a year now of use almost everyday, I highly recommend it. Another generic gift your friend or family member may like is a new gym bag. If you know they have a worn out, old gym bag, give them a brand, spanking new one as a present, they'll love it!

A good quality leather skipping rope won't go unnoticed! It can be used for a quick session of cardio anywhere, anytime. Maybe throw in a Rocky DVD box set to boost their motivation levels and see some neat skipping rope tricks Rocky does.

Beef jerky is a high protein snack, bodybuilders are always wanting high proteins snacks. Ching-Ching! Other cool high protein foods from a health shop will be really appreciated.

New gym clothes always come in handy as a bodybuilder is always growing and needs new gym singlets or shorts. If you want to get a really special singlet, look for one with gym slang on it such as “Shut up and Squat” or a simple Nike branded one with “Just do it”.

With this list, you should have no trouble picking out an affordable gift for your bodybuilding friends and family!


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Today WAS your future, yesterday!

If you find yourself dreaming of great things to come, stop wasting time and do something to achieve them now. A person can spend their whole life dreaming, while missing every single opportunity which presents itself.

I read an interesting book by Richard Wiseman, called "Did you spot the gorilla?" The book is written to inspire anybody who has their eyes closed to the multitude of opportunities presented to them each day on a silver platter.

The title of the book comes from an experiment in which a group of people are shown a short video clip of a basketball game. They are told to count how many times the ball is passed from one player to the other. At the end of the clip, the group are asked if they noticed anything strange, they did not. The experiment ends when the group are shown the video again and are asked "Did you spot the gorilla?" During the clip, a man in a gorilla suit walks onto the screen, beats his chest and then walks off again. The study showed that very few people noticed the gorilla.

The purpose of the experiment is to show that when the mind is preoccupied with a task (in this case, counting the number of times the ball is passed,) it is very rare that we notice anything else. This phenomenon is sometimes known as tunnel vision.

When we take a step back, we are able to look at things with a different perspective. With this different perspective, opportunities may present themselves - those of us who sieze upon these opportunities are bound for success. I am not going to look back in 50 years time and regret failing to grasp an opportunity with both hands, are you?

Stop living in the future, forget about the past. Today WAS your future, yesterday... what did you do about it then? Live each and every day to the fullest. There is no time like the present.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

The benefits of strength training for golf!

Golf always appear deceptively easy to first-timers. All you have to do is swing a golf club and hit the ball hard, don’t you? Wrong. Golf is both a mental and physical game – and it’s something you have to work hard at. While people might easily comprehend the need for mental toughness in golf, they usually find the need for strength training in golf dubious.

But it is needed, and I’ll let you know why by enlisting the benefits one can derive from it:

Making the Ball Go the Distance

If it’s your first attempt to hit the ball, the basic objective is just to get the ball as near as possible to the hole. That, however, would require a powerful drive in order for the ball to travel hundreds of feet across the air. Without proper strength training, that powerful drive will be impossible for you to achieve.

For a powerful drive, you’ll need to be able to make your shoulders perform a full turn, without rotating your hips too much. Such body movements require not only flexibility, increased coordination, but strength. Your muscles must be used to performing such actions that doing them frequently will not cause pain. Do you think you have that kind of ability already? If not, then you need strength training.

Looking Good in the Inside

Outside, it’s your skin, your facial structure, and your body that constitute your physical appearance. While looking good on the outside will certainly make you more attractive to the opposite sex, it won’t have any effect at all on improving the look of your game or the outcome of the match. To win, you need to look good on the inside – and you have to start with your bones.

Strength training will ensure that your bones are strong and healthy. Besides preventing you from suffering from osteoporosis and other diseases related to calcium deficiency, it will also ensure that you’ve got an excellent musculoskeletal system. Although this part of the body isn’t as common as the digestive, cardiovascular, or respiratory system, the musculoskeletal system is still something you should give importance to. It will ensure that you can lift things twice as heavy, move twice as fast, and enjoy your game twice as much.

No More Tension Please

There are two kinds of tension that you’ll experience when playing golf: emotional tension and muscle tension. Emotional tension requires emotional exercises in order to be vanquished. You need to employ breathing and relaxation techniques to get rid of pressure and stress. You can do these things even while you’re playing golf.

Muscle tension, however, is more difficult to eliminate or prevent. Strength training is needed to minimize the chances of your muscles acting up at the most unfavorable of times, like when you’re just two shots away from winning the tournament. Strength training, especially when it’s focused on your shoulders, back, and wrists, will ensure that the chances of such incidents occurring will be significantly minimized.

The Intimidation Factor

Remember how we said that golf is both a mental and physical game? Well, through strength training, you’ll be able to employ an effective mental tactic to defeat the competition. Strength training – especially when done consistently and with an impressive amount of resolve and dedication – will make the person appear bigger and better. He will also look more confident and intimidating. When you have a person like that as an opponent, it doesn’t bode well for you, does it? Fortunately, if you’re the one who’s benefiting from strength training, you’ll be the one to do all the intimidating, and not the other way around!

Last as Long as the Energizer Bunny

Remember that long-lasting bunny? Its energy level never goes down. That’s what you need as well if you want to have enough energy to perform some emergency tricks during the last rounds of an 18-hole tournament. And strength training will ensure that you’ll still be feeling fresh and fit as a fiddle even while the rest of the players are drooping like wilted flowers.

Injuries Are a No-No

Lastly, just like any other athlete, golf players are susceptible to injuries, more so if they haven’t been undergoing strength training. Strength training conditions and tones your muscles while improving the flexibility of your joints. With strength training to back you up, you’re less vulnerable to getting injured, and that means more playing time on the course!

Hopefully, I’ve made you consider the matter of strength training at the very least. I hope you have fun – and win – the next time you play golf.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com