Food Inc – Movie Review

January 23 , 2010 | | In: Nutrition

Food Inc

You’ll never look at dinner the same way

A friend of mine brought up the movie Food Inc and it reminded me that I was going to write something about it after first seeing this in November. This movie will educate you on where your food is coming from, AND who our friendly farmer is… the answer will be eye opening to a lot of Americans.

I don’t want to give too much away about this movie, as I would rather my readers just go out and watch this themselves and let the facts be told by the movie.

Some questions that you will be able to answer after seeing this movie:

- Why is one of the biggest indicators of Obesity in America, a persons income level?

- Is the food supply controlled by tens of thousands of farmers or by a handful corporate giants?

- Why there is no seasons in the modern supermarket?

- What is meant by Faster, Fatter, Bigger, Cheaper?

- The surprising truth about corn and soybeans.

- What is the relationship between Government and Food Companies?

…That’s just scratching the surface

I know some documentaries are hard to get through the whole thing because it feels more like a boring lecture as facts get presented; but the filmmaker Robert Kenner made this a concise 91 minutes that was very interesting, well documented, and easy to follow movie about the current state our food supply is at in this country.

You will walk away from this movie with a much greater understanding that will empower you to make a difference in your own buying habits. Only by being informed will you be able to decide for yourself what to eat… Making the right decisions on food will not only impact your own health and physique, but your buying habits will also impact your family, and maybe even our country. Look at what happened to the Tobacco industry! Yes we can make a difference!

This movie is now out on DVD and BluRay… It is also available for instant viewing on Netflix. (Click the Banner Below to sign up for Netflix if you need an account)

Just Dance Review – Lifestyle Activity

January 18 , 2010 | | In: Training

Amazon.com Entertainment Just Dance – Awareness

I have mentioned in a previous post how one can incorporate things they enjoy doing into everyday life. Joining a volleyball or softball league, be a part of a dog walking club, making a family night out of playing the Wii, etc. This is what I call the Lifestyle Activity component of fitness.

Lets talk about the Wii. I am not at all into video game systems… Put it this way, I have a P3, but only use it as my BluRay Player. I did however express some interest in the Wii gaming system this year because of how the games encourage movement. So my mother-in-law was nice enough to buy it for me for Christmas. Admittedly, I left this gaming system in the box until a few days ago, when I finally decided to set it up.

I saw a preview for the game called Just Dance, and thought it would be a cool way for my wife, daughter, and myself to have some fun… It allows up to four people to play. (My son Eli, can’t dance yet… he is only one! LOL) So I went ahead and bought the game thinking, this will be cool for a little while. Well to my surprise, it was more than a little while. My wife and I ended up dancing to about 10 songs the first night and our 3 year old daughter loved it as well… she kept requesting- “Who Let The Dogs Out!”

By the time we were done, our heart rate was up and we got a nice little bit of calorie burning going without even thinking about it. Read that again “we got a nice little bit of calorie burning going without even thinking about it.” That statement is exactly what the Lifestyle Activity component of your fitness program is all about! It is something that you will have fun doing, and wont even think about it being exercise, but are benefiting from it just the same!

If you have a Wii gaming system, I highly recommend getting this game. You laugh just as hard as you dance, and you will get some bonus calorie burning in too.

The Benefits of Resistance Training

January 14 , 2010 | | In: Training


As many of you know, I have started a new business called ShockBody Fitness, and I am now fully immersed into fitness again. In doing so, I have the opportunity to talk to many people about their fitness goals. It surprises me how many people who just want to lose weight, don’t want to have anything to do with resistance training. (By the time they are done talking with me, I completely change their minds!)

Resistance Training is key to having a fast metabolism. The after burn created by incorporating this type of training will keep your metabolic rate high for hours and even days! What happens when we expose our bodies to this is our nervous system and muscle protein activity increase. What creates the after burn is our muscle proteins reorganize to adjust to the training session we put our bodies through. Not only do we benefit from a higher metabolism, but we also increase bone density, build or maintain lean body mass, strengthen supporting structures around joints, and decrease our risk for depression.

I will give you an example of a typical person who is trying to lose weight by just using diet, and cardio as their strategy. Most people will lose both fat AND muscle, and since muscle equals higher metabolism, it is not an effective long term strategy for weight loss because it will slow or stop it altogether. A lot of people in this situation just do longer boring cardio sessions, and lower their calories even more. Now they are losing even more lean mass!!! Is it any wonder why people rebound so horribly!

My tip to everyone trying to lose weight: MAKE RESISTANCE TRAINING PART OF YOUR STRATEGY FOR WEIGHT LOSS!

Seven Health Benefits of Coffee

January 11 , 2010 | | In: Nutrition

There is a debate about whether coffee is good or bad. I know many of you have coffee as a staple in your morning routine before heading to work. So I thought I would focus on the positive, and list the benefits of a cup of organic coffee. (Note: The following list of benefits were pulled from positivelycoffee.org)

But before I get into the benefits, I want to caution you here.

Don’t go and drink the whole pot! Have one or maybe two cups to get the benefits. Coffee does relax the muscle that keeps stomach acids from rising into the throat so those who are prone to heartburn or Gastroesophageal reflux disease should probably avoid it all together. My beverages of choice in the morning would still be a half a liter of water or a glass of coconut juice.

Now for the benefits:

1. Coffee & Mental Performance
The latest scientific evidence indicates that about 200 mg of caffeine, the amount typically found in two cups of coffee, will not only increase your level of alertness but also help your short-term memory.

2. Coffee and Antioxidants
Antioxidants may be of great benefit in improving the quality of life by preventing or postponing the onset of degenerative diseases. Protection against free radicals can be enhanced by ample intakes of dietary antioxidants, and this includes drinking coffee.

3. Coffee and Liver Function
There is increasing scientific evidence to show that coffee may also help provide significant protection in many ways against the development of liver disease.

4. Coffee and Exercise Performance
Caffeine, at levels found in one cup of coffee, can both reduce the sensation of fatigue as well as enhance exercise performance.

5. Coffee and Parkinson’s Disease
Parkinson’s disease is one of the most well known of all neurological disorders. There is a growing evidence from animal and human studies that not only can caffeine help relieve the symptoms associated with this disease, but can also have a protective effect on nerve cells. It would appear from many of these studies that coffee consumption also reduces or delays the development of the disease, with caffeine being the most likely factor

6. Coffee and Diabetes
The growing body of published research suggests that, alongside other lifestyle measures such as weight control and exercise, regular coffee drinking may also have a protective effect against developing Type 2 diabetes, the most common form of this disease.

7. Coffee and Cancer
Since 1991, the results of studies have shown data about four main cancer sites that would be of interest to coffee drinkers. They are bowel (colorectal), pancreatic, bladder and liver cancers.

This topic was brought up on my forum last year… here are a few posts from TSL members on the topic.

QUOTE (Dzarkin @ TSL Community Forum)
I have a challenge staying in a positive mood. Does anyone else have this challenge with staying positive?

QUOTE (rbmhukk88 @ TSL Community Forum)
Hi Dzarkin, i was drawn to this topic for sure!!! I have the same problem!!!

I try to be so positive each day but as each day progresses and i have less money coming in than going out, it gets harder and harder!!!

The economy we are in is making life miserable. I am afraid i am going to lose everything!!! I hate to whine because i know others have it worse than me, but i feel like i am at a standstill with no where to go!!!

What do we do when times are so tough???

—–My Reply—-

What I recommend is determining what can make things better. Be creative, and take action. Something as simple as deciding to read a short inspiring story each morning to get yourself in the right mindset to start the day. Or Asking yourself some key questions to direct your thoughts on the right path- “What is one thing I can do today to make my life better?” “How do I want to feel, and what will give me those feelings?” “What do I truly desire to do? …What is one thing I can start doing to get me closer to achieving this?” Make reachable goals, and develop a strategy.

It is amazing what happens when you start writing this stuff down. Creative energy begins to flow, and in time you will see doors open. Just remember that wherever you see success, learn to welcome it. Fear, self doubt, and insecurity tend to shut the door on opportunities that lead to success. Have courage and believe!!!!!
—–

Final Thought: Although it may not be possible to stay possitive 100% of your lifetime… Get to know who you are and get in line with those beliefs and you will find yourself much happier.

Getting Lost In Health & Fitness

There is so much information out there on the topic of health and fitness. Bring in the Internet element, and you can have 100 different viewpoints at the click of your mouse! This can almost paralyze people by confusing them. Confusion prevents us from taking action, and taking action is really the only way to build momentum when it comes to your health and fitness.

If you follow my blog, you probably have already read what my training philosophy is. I will quote a key point from my philosophy and expand on it:

“What is true is this – there is NO perfect training regimen. There are certain laws in science that steer us in the right direction, but there are many roads that will lead to the same result.”

With that being said, find something you enjoy and are passionate about and start there. I am a very strong believer in High Intensity Training, but, is my way the only way to get the desired result? NO!!!!!

What if you can’t stomach the thought of putting yourself through a High Intensity Workout, and you stay sedentary instead? Thats the worst thing! And if you get stuck in the mindset of, “Well, that is supposedly the best way to achieve that result, and I don’t like what it entails so I am not going to do anything!” then you are missing the whole point.

What if you really love that low impact, low intensity aerobic class with your friends….. By ALL means do it!!! It is better than being sedentary. You will definitely get results if you are consistent. Consistency is one of the biggest keys to success. Keep the big picture in mind, and build a fitness lifestyle around your likes and dislikes.

The point I am trying to make here is, start where you have enjoyment, excitement, or passion. Although, I feel I have a strong background and stay up to date with health and fitness. Its not “My way, or the highway!” I would rather you just use this site as a reference and structure your own fitness lifestyle around the way YOU know you can succeed at it. Thats the way I strive to structure this blog… is to bring variety, and sift through useless fitness advice by staying current… the end result… Information you can immediately apply to your life.

Some points to keep in mind:

1. Don’t just rely on one source for your information. I will humbly say, CorporateToCut shouldn’t be your only source for information. You may chose this as your “core” site (And I hope you do). But Different perspectives and views are good, as it allows you to be eclectic and add things to your fitness lifestyle you know you will do and follow through with.
2. Don’t be afraid to try new things. You may find something that your body really responds well to because your attitude to the approach feeds how hard you push yourself when you approach it.
3. Information Overload is real. I understand this, and I recommend narrowing down your sources to just One or maybe Two “core” sites you get your information from, and spend 80% of your time there. Within the main site you will come across other resources and sites you can venture out in… and go ahead and spend 20% of your time exploring those others. Taking this approach will allow the Core Site to be a solid “base,” all while still allowing exploration into other perspectives without going down a “rabbit hole” so to speak.

I do appreciate every one of my readers, and I strive to be a core source of information you go to for health and fitness. I don’t take this task lightly.

Making Fitness Part of Your New Year

January 2 , 2010 | | In: Training

NewYr2010

Getting Started and Staying Active

Its good to come into this year with an idea of what you want to accomplish. Many will say, “This year is going to be different, I am going to get in shape.” The new year often stirs us up enough to bring these good intentions to the surface but that usually is not enough to carry us through the rest of the year.

I am a big believer in keeping things simple. If we keep things simple it is much easier to follow through and get results. So lets look at an approach that anyone can do to keep physical activity in their lives. Keep in mind this is a very basic approach, and definitely can be expanded on. If you are interested in more complex workout and nutrition strategies, contact me through ShockBody Fitness, and you can set up some online consultation sessions with me to customize a routine specific to your individual needs and goals.

We will be focusing on 3 components of fitness:

1. Lifestyle Activity
2. Cardio
3. Weight Training

Lets look at each more closely.

Lifestyle Activity:
This should be something you enjoy doing. I recommend finding a rec league, or a club that encourages activity. Maybe you are an animal lover and your area has a dog walking club, or you enjoyed volleyball when you were younger and your old high school has open gym once a week for people to get together and play, or you could even make a night out of playing the Wii with family and friends (There are a lot of games that will get you to work up a sweat).

The point of this aspect is to get you moving. When you participate in something such as this, you will be firing up your metabolism, yet it wont feel like a dreaded exercise regimen because you are having fun while doing it.

Cardio:
My stand on cardio is High Intensity. Your workouts should be around 10 – 15 minutes. (Yes! Thats all you need when training high intensity!) Start your day with a quick high intensity workout 4 times per week. A good approach to this would be to add the cardio days when you are on an off day for your weight training.

Example High Intensity Cardio Workout:
Running up a flight of stairs, jogging down- repeat 9 more times to give you a total of 10 reps. Do this for 5 sets. (Rest just under 1 minute after each set)

Weight Training:
Basic Guidelines to follow when starting out-
- Chose one exercise per body part
- Perform a different exercise for each muscle group each workout
- Do 3 sets of each in the range of 8 to 10 repetitions (exception seated calves and abs)
- SuperSet your exercises to help you get through this workout between 45 -60 minutes
- Change the exercise for the selected body part each workout.

Here is a sample workout routine you can do at your gym:
Monday:
Dumbbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets
Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
Tricep Bench Dips: Perform as many dips as you can for 3 sets.
Swiss/Stability Ball Crunches: 15 Reps for 3 sets

Wednesday:
Dips: Perform as many reps as possible for 3 sets
Cable Rows: 8-10 Reps for 3 Sets
Lateral Raises: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Standing Calf Raises: 8-10 Reps for 3 Sets
Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
Reverse Crunches 15 Reps for 3 sets

Friday:
Incline Dumbbell Chest Press: 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 8-10 Reps for 3 Sets
Reverse Curls (Palms down): 8-10 Reps for 3 Sets
Lying Tricep Dumbbell Extensions: 8-10 Reps for 3 Sets
Russian Twist: 16 Reps for 3 sets.

(If you don’t have access to a gym, watch for future posts on body weight exercise routines)

TAKE ACTION:

I know I didn’t expand a whole lot here (For example, I left out periodization principles) but just wanted to get you started on the right foot. Hopefully you can take what you need and start implementing this into your life for 2010. Go now, take action… and be consistent and you will be healthier for it this year.

Things I have learned this decade.

December 28 , 2009 | | In: Random Thoughts

thinking_manThings I have learned this decade:

With the decade winding down, I wanted to go off topic a bit, and list some of the best things I have learned this decade.

==> Dogs are the best animals on the planet, and they understand love better than people do.

==> That our background and circumstances may have influenced who we are, but we are responsible for who we become.

==> The less time I have, the more I seem to get done!???

==> That two people can look at the exact same thing and each can see something totally different.

==> To follow my passion. Being stuck in a rut that you absolutely dread is draining, unhealthy, and devastating to living life.

==> Take risks. Yes its scary but it forces you outside your comfort zone and you achieve or live out things you never thought possible.

==> To my kids I am their hero. I learned that my kids watch and absorb everything I do… good and bad. So I need to be a good role model. Emma thought it was great when I risked my own life to step into a busy highway to save a dogs life, but she also watches how I yell at the TV when the Packers are playing!

==> Earning lots of money does not make you happy if you aren’t doing what you love.

==> Receiving forgiveness, and being loved and accepted despite the mistakes or sins I have made is peace that surpasses all understanding.

==> Life has a top 5%. The reason 95% of the population never get there is they don’t want to push through and do what others are not willing to do. My two favorite quotes explain this well “Half of getting what you want is learning what you have to give up to get it.” “We must pull ourselves up to success, success will not lower itself to you.”

I learned to push harder, and achieve more with determination and discipline.

==> Love is more of an action than a feeling, and the constant action allows you to fall in love over and over again with the same person.

==> I have the best wife in the world, she is loyal, beautiful, loving, a great mother, and my best friend.

The Fitness Lie of Cardio

December 26 , 2009 | | In: Training

No_AerobicsOk, so what kind of workout do you think about doing when you are training for fat loss? Running, Biking, Aerobic Classes??? Ahh yes, the good old-fashioned low intensity cardio. So, why do so many fitness professionals recommend it? Because fat, is a slow burning energy store. The energy system powering low intensity exercises use fat as the main fuel.

“Great… there is my answer, I will just focus on low intensity to target my fat stores” you say.

HOLD ON!!!!! Before you go and bore yourself to death with hours on the treadmill, elliptical, or class, we need to look at the flaw in this.

The body is controlled by something called homeostasis. Basically that means the body will adapt to everything you do to it. So, if you are training with low intensity cardio and targeting fat stores- What does this tell the body it needs? FAT STORES.

Yes, the body is actually sending this message, “I better replace the fat stores I just used.”

If you are training this way, homeostasis will be working against you. The body will actually try to replace fat stores first because based on the type of fuel you are using for your bouts of low intensity cardio; the body thinks it needs to replace that fuel (fat)!

Lets look at a different way of training.

Instead of targeting the Aerobic energy system which uses fat as fuel. High Intensity training targets Both Anaerobic energy systems, and does not use fat for energy. Now, ask yourself this question. What are you telling your body it doesn’t need? Right… Fat! (You are catching on!)

Here is the cool part, by training this way you are conditioning the body to turn the fat storing signal off, while it works to eliminate extra body fat during the “after burn” you create through training with high intensity. The after burn is the amount of time your metabolism stays at a high rate after you exercise. Think of it as compound interest, after you are done, the fat burning keeps on coming. Low intensity cardio DOES NOT give you a good afterburn!

The effect high intensity has on your body will impact your metabolic rate, and your body will start working with you, not against you when trying to shed body fat off. You will rewire your biofeedback mechanisms to melt body fat off. So go ahead and skip the hour on the treadmill, the step aerobics class or whatever. Use homeostasis to your advantage ==> do high intensity for 10 minutes, and your fat stores won’t have a chance!

My Training Philosophy

December 24 , 2009 | | In: Motivation

determinedWhat is true is this – there is NO perfect training regimen. There are certain laws in science that steer us in the right direction, but there are many roads that will lead to the same result. This allows one to be creative and chose the road that you feel passionate about. This is important because when things get tough, you MUST have a compelling enough reason to overcome that voice that says “just give up” or “you can’t do this.” I know that by heading in the right direction, and choosing the road that fuels determination and desire is key to long-term success. Having a purpose is key.

What I have learned is living a life that you are not passionate about only fuels resentment, and disappointment. I chose a career to pursue for 7 years and was miserable there. Yes I HATED it! What I discovered is that I truly am passionate about health and fitness, and had to make my own comeback after the years of the unfulfilled, sedentary, high stress lifestyle… and wow, it did a number on my health and physique!

My passion is in freedom. More specifically Time Freedom and Balance. This allows for a life in harmony where God, Marriage, Family, Friends, and Health all get attention. My career goals now are to help people with the health and fitness aspect of life. Leading by example… showing people that having desire, discipline, determination, and working towards a goal with passion and purpose, you can bounce back from anything.