You have to watch this!  I've watched it three times already and still get a kick out of it.  Incredible fitness, coordination, agility, balance… you name it!

I've also got some really big news to share with you next week.  Some great things are happening at Athlon REAL SOON.

Click the picture or the link below and enjoy…

http://biertijd.com/mediaplayer/?itemid=22029

Have a great weekend,

Ryan

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from Precision Nutrition

In books – and on the web – there's a lot of talk about hormonal problems and imbalances.  From the sex hormones (estrogens and testosterone), to the adrenal hormones, to the thyroid hormones, we're all becoming concerned.

*Are our bodies working correctly?

*And, if not, what can we do about it?

Well, first, let me tell you there's a VERY EFFECTIVE AND SIMPLE SOLUTION at the end of this blog.  Read on to find out…

Knowing more about how hormone systems work can help you actively manage your health situation and be a more informed consumer in discussions with your health care provider.

There is a common pathway for many of the “master controller” hormones, such as sex hormones (e.g. estrogen, testosterone, progesterone); thyroid hormone; and the adrenal stress hormone cortisol. Here’s how the pathway works.

• The pathway starts in the brain with neurotransmitters such as serotonin, dopamine, or acetylcholine.

• These chemicals stimulate a small gland in the brain known as the hypothalamus, which then stimulates another gland, the pituitary.

• The pituitary then directs a particular gland, such as the thyroid or testes. That gland will then release its hormone(s) as directed, usually bound to a transport protein that helps to carry the hormone to where it’s supposed to go.

• If the body doesn’t need all of this hormone, the excess can go to the liver, which along with the gallbladder’s bile, helps to excrete the excess through the large intestine for eventual disposal.

• The body can also convert hormones into other things — either a slightly revised yet related molecule, or a new type of molecule with quite different properties (for instance, testosterone can eventually convert to estrogen).

• Once converted, hormones then bind to a cellular receptor site. If it can do this effectively, it creates a cascade of events within the cell, known as a proteomic response. If this step doesn’t happen, there will be low hormone symptoms. In other words, even though there might be a lot of hormone circulating, and every other master controller gland is doing its job, if the proteomic response doesn’t happen properly, you’ll still end up with a low hormone response.

What happens when the process breaks down?

Defects can occur at any stage of this process.

• Not enough neurotransmitters? You can’t stimulate the hypothalamus.

• Hypothalamic or pituitary suppression can occur. The stress hormone cortisol, for instance, can suppress pituitary function. In fact, stress and inflammation are two of the most common causes for low hormone levels.

• The gland itself (e.g. the thyroid or testes) may be unable to produce hormone(s) required. Often, though, we assume that the gland itself is the problem when in fact it may be higher up the chain.

• Too much or too little binding protein can also cause problems. This is also very common.

• The gastrointestinal detoxification system (liver, gall bladder, intestine) can be dysfunctional. This means hormones aren’t properly detoxified and excreted.

• The conversion process can be faulty.

• If the hormone doesn’t bind properly to the cellular receptor site (perhaps because the receptor is not working adequately) or can’t do its job once it gets into the cell, this can inhibit the hormone even though it may have reached its destination.

Thus, low hormone symptoms can have multiple causes. And many things can go wrong in this complex chain. If you’re experiencing symptoms of hormonal dysfunction,

first things first…

…Mother Nature (or God) built us humans to live and function correctly (for the most part).  Are you living in "alignment" with the type of lifestyle and purpose for which we were made/evolved, i.e., moving around a lot and eating natural foods?

Think about it… If you're lifestyle is deviating from the type of life that we lived when originally put here (or evolved here) on earth why would you NOT think your hormones and physiology SHOULD be "deviating" from their natural state, "optimum?"

• You must be following a well designed exercise program (getting at least 5 hours of activity every week: some vigorous strength activities and some moderate lower intensity cardiovascular activities).

• You must be following a well designed nutrition plan (that ensures you're eating enough protein, a balanced fat profile and getting plenty of vitamins and minerals).

Then, and only then, if the symptoms of low or high hormone response persist look at the "big picture" and consider all of the possibilities above when you seek medical attention.

And, if you need help with the exercise and nutrition part we're here for you.  That's what we do and we have a long track record of success (including helping people avoid medication from a "perceived" hormone problem).  Click here to request a FREE fitness and nutrition consultation with us.

You'll get detailed information about your fitness goals and how to accomplish them, quickly and effectively:

www.SLOPersonalTraining.com/consult

Until next time,

Ryan

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The New York Times published an interesting article last week all about Vitamin D.

Lately, many people have been telling me that their Doctor's are saying their "vitamin D levels are low."  I didn't understand this as I've been working with people in this field for 15 years now and this year, alone, have heard that statement more than all other 15 years combined.

Is it that the levels have changed?  Have we stopped getting it in our diet?  Or, are the doctors full of it?

Well the article sheds a little light on it.  It's a very good read.  Check it out.

http://www.nytimes.com/2010/07/27/health/27brod.html?_r=1

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Hope you've had a great summer so far!  I have…

My birthday was last week and I have a Luau every year to celebrate.  Boy it was a good one this year!

It's great to get together with friends and family and celebrate but you know what that inevitably means… eating and drinking a lot of great-tasting food that isn't so great for your waistline!  Here are a few pictures from the night:

Now that it's over, it's time to get back into a healthy mindset.  And Athlon client, Nancy Loe, sent me an interesting article out of the New York Times last week about exercise that you should know about.

Exercise Makes You Smarter!

What goes on inside your brain when you exercise?  The New York times reported on some interesting new research on that topic.

First, it has been thought for years that you were born with a certain number of brain cells and that's all you we're ever going to have.  "Better take care of 'em 'cause that's all you get," I was told in high school and college biology classes.

But In the late 1990s, Dr. Fred Gage and his colleagues at the Laboratory of Genetics at the Salk Institute in San Diego elegantly proved that human and animal brains produce new brain cells (a process called neurogenesis) and that exercise increases neurogenesis

Yes!  The brains of mice and rats that were allowed to run on wheels "pulsed with vigorous, newly born neurons, and those animals then breezed through mazes and other tests of rodent I.Q., showing that neurogenesis improves thinking."

How this happens is what the New York times article is all about, which you can read here:

http://well.blogs.nytimes.com/2010/07/07/your-brain-on-exercise/?em&exprod=myyahoo

I'll spare you the details for now other than to tell you that your brain is packed with adult stem cells which given the right stimulus divide and differentiate into either additional stem cells or baby neurons.

As we age these stem cells become less active, less nimble, "older" because of a certain chemical called BMP.  And yes, you guessed it, exercise encourages other chemicals that inhibit this BMP and hence encourage stem cell activity.  In Dr. Gage's laboratory, mice given access to running wheels had 50% less BMP-related brain activity within a week.  Here's the study:

http://www.ncbi.nlm.nih.gov/pubmed/19841742

Now it is still not clear how much exercise one must do to stimulate this neurogenisis but it is clear that you "have to do something."  Possibly "even a fairly short period" of exercise produces results, says Dr. Gage.

So, if you want to become smarter and you want to finish out this summer with an amazingly fit body come into Athlon Elite today and get your training in.  As our governor used to say,

"a day missed can never be made up."

And now a day missed may even make you more dense!

If you're not already a member/client of Athlon's call us today and take advantage of your FREE fitness and nutrition consultation (an $85 value):  (805) 440-0215.  We'll get you started right!!!.

During this consult, you'll receive detailed information on how to get fit that's tailored to YOUR body.

This means that you'll be on the path to burning fat, getting the slim body you've always wanted and actually becoming smarter in no time at all.

There's no obligation and it's totally and completely free. To sign up, click here.

Until next time,

Ryan

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This stuff makes broccoli look like Doritos… Yes, Kale is a true superfood and you should be eating it.

Nutritional Content

1 cup of Kale contains:

• 33 calories
• 7 g carbohydrate
• 2 g protein
• 0.5 g fat
• 1 g fiber

And even though it only contains 2 grams of protein it is essentially a complete protein (it contains nearly all essential amino acids)

1 cup of kale also provides:

• 684% (!!) of the RDA for Vitamin K
• 206% RDA for Vitamin A, which includes beta carotenes and the antioxidants lutein and zeaxanthin (both important for eye health)
• 134% RDA for Vitamin C
• Trace amounts of many B vitamins: thiamin, riboflavin, niacin, vitamin B6, folate, and pantothenic acid
• 26% RDA for manganese
• 10% of RDA for copper
• 9% of RDA for calcium and potassium
• 6% of RDA for iron and magnesium
• Trace amounts of sodium, zinc, and selenium

It actually provides more calcium per calorie than dairy foods and research shows calcium is better absorbed from kale than from milk!  That's some healthy stuff!

How to select and store kale:

• Look for firm, dark coloured leaves. They should be moist but not slimy. It should smell “fresh”.
• De-stem with a knife, kitchen shears, or simply use one swoop with your hands down the stem.
• After washing, kale leaves can be stored in a salad spinner or wet paper towel inside a plastic bag in the fridge.

How to cook it:

Kale is a bit stronger and more robust than a milder green like spinach so it works well in hearty dishes with lots of flavor.  But it will also go great mixed into a lettuce and spinach salad.  Here are some ideas:

from Precision Nutrition

Kale Chips

• 1 bunch of kale, broken into small, uniform pieces
• Olive oil, salt, spices, apple cider vinegar or lemon juice

Put pieces of kale in big container with a lid. Add about 1-2 tbsp of olive oil, a few dashes of salt and any other spices you enjoy. Add ~1-2 tsp of apple cider vinegar or lemon juice. Put on the lid and shake the container so the kale pieces are coated evenly. You can also mix the kale leaves with the seasonings using your hands.

Set kale pieces on a baking sheet, evenly distributed. Bake at 350-400 degrees F for 8 – 12 minutes. Don’t leave the oven. Watch these closely. When they are crisp, they are done. If they get burned, they taste horrible.

Beans & Kale

• 1 large white or sweet onion, diced
• 1 bunch of green or purple kale
• 1-3 tbsp olive oil
• 1-2 cans of white beans
• Salt/pepper to taste

Use a wok or pot to sauté the onions in some olive oil until they are clear and wilting. Then begin adding kale one handful at a time. It will start to wilt. Add a bit more oil if necessary. Once all of the kale is added, mix in the can(s) of beans. Let it heat evenly for several minutes. Add salt/pepper to taste. This will keep in the fridge for about 4 days. You can freeze leftovers as well. If you like, you can also throw in a clove of garlic with the onions at the beginning.

Simple Kale Salad

• 1 bunch of kale, sliced into small strips
• 1/8 cup olive oil
• 1/3 cup apple cider vinegar
• 1 tsp celery seed
• 1/2 tsp salt
• 1 tbsp agave nectar or maple syrup

Add kale strips to a large container with a lid. Prepare dressing in a pot on the stove. Bring the olive oil, cider vinegar, celery seed, salt, and agave/maple syrup to a boil. Let it boil for about 1 minute. Immediately pour over kale.

Let it sit for about 1 minute. Then cover the container and shake up the kale so all strips are evenly coated with dressing. Mix in favorite additions – like hemp seeds, flax seeds, dry cranberries, raisins, pepitas, etc.

For more great ideas that will keep you healthy and looking good on the beach and performing at your absolute best call us for a private one-on-one consultation.  We're here for you.

(805) 440-0215

Until next time,

Ryan

Click the picture above to expand

A person who I had the utmost respect for recently passed away just before his 100th birthday:  Coach John Wooden.

Many of you probably know of him and have seen a lot about him in the last couple of weeks since his passing.  Here's just a couple facts:

• Basketball Hall of Fame (first person ever enshrined as a player and coach)
• 10 NCAA championships in 12 years, seven in a row from '67 to '73 (a feat never matched by any other coach)
• His UCLA Bruins won 88 games straight and had four undefeated seasons (no other NCAA coach has more than one)
• He developed the "Pyramid of Success" which has become an organizational and inspirational tool for coaches, businesses and corporations world-wide (print it out and put it on your wall)
• Honored by Sports Illustrated as "Sportsman of the Year" (1972) and by ESPN as "Coach of the 20th Century" (1999)

All basketball success aside though, Coach Wooden's real legacy will be as an irreplacable source of wisdom.  He understood that greatness is all around and he demonstrated an uncanny ability to help others find it within themselves and realize it.

Below I share a short story about him and his 7-point creed for greatness.

John Wooden's 7-Point Creed for
Making the Most of Oneself

I think the best story that comes from the many about Coach John Wooden is one that stems from his father, Joshua Wooden.  His Dad was instrumental in shaping Coach Wooden's character. He gave him a seven-point creed to live his life by, and Wooden kept that same sheet of paper with the handwritten creeds in his pocket for decades.

When the paper was finally worn out, Wooden had cards of the creed made, and he handed them out to others.

The seven creeds aimed at making the most of oneself are:

1. Be true to yourself.

7. Pray for guidance and give thanks for your blessings every day.

That my friends is IMPACT and I thank Coach Wooden for the wisdom he passed down to many, many generations.  A legend will be missed!

Peace Coach Wooden, (1910 to 2010).

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“Effort only fully releases its reward after a person refuses to quit.”

-Napoleon Hill

That is the perfect montra for the four people that finished and completed ALL requirements of Athlon's "Summer Shape-Up Fitness Contest."  And what a tough contest it was… having to follow the 10 Habits nutrition system, having to complete many challenging supplemental workouts each week, having to truly discipline yourself to a healthy lifestyle.  I tip my hat to all four of you:

Conner McQuade

Dan Demalleville

Jenny Olmstead

Lisa Levin

Mad Respect!!!

Get in on the next one by joining Athlon Elite…

Change YOUR Body…

Change YOUR Fitness…

Change YOUR Life…

A friend of mine just sent me this article published on MSNBC's website:

Organic Foods May Not Really Be Healthier

And he asked me what I thought about it.  Well…

I think organic farming/eating is great, but often misunderstood by the public as being "healthy."  Just because something is labeled organic doesn't necessarily mean that it's better for you than it's "non-organic" version.

|
                  Which one is Organic?

Organic farming practices are a good thing.  But they're not necessarily going to give you an immediate health boost.  The fact is you can buy some vegetables at our downtown Farmer's Market from a vendor who is not certified as "organic" that are more healthy for you than the same vegetables in the store that are certified "organic."  And let me tell you why…

To sell something under an organic label means you have to follow a bunch of rules set forth by the government and jump through the many government hoops (which I imagine all of you can relate to in some way or another).

The USDA says:

"Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”

Many farmers choose not to jump through these hoops even though they follow most "best practices" for farming. Their veggies are still good.

Another thing to consider is shipping time.  In general, fruits and veggies keep their nutrients for about 5 to 7 days before they start losing them, and apparently, much longer than that if frozen.  If a veggie has to come from way down in Chile, South America and then sit in your fridge for five days before you cook it, you may be losing out on some of the vitamins and minerals.  In this case you would have been better off to buy from a local farmer at Farmer's Market downtown, even though they weren't labeled "organic."

Again, organic farming is a good thing (especially for our environment) but you don't have to buy "organic" to be healthy.  Read the article here:

http://www.msnbc.msn.com/id/37317798/ns/health-diet_and_nutrition/?gt1=43001/from/ET

Until next time,

Ryan

P.S., Do you have more nutrition questions?  Do you not have a system of eating that ensures you're getting the right amount of nutrients to have that "optimum" body?  Well then what are you waiting for?  Sign-up for a FREE health, fitness and nutrition consultation at Athlon Elite and see what our 10 Habits system can do for you.

www.SLOPersonalTraining.com/consult