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

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

If you read my blog post from last week you know that I don't subscribe to any "one way" to achieve something physically, e.g., the "one way" to get a beach-ready body, etc.  If you haven't read it, read it now:

http://www.athlonelite.com/2010/05/the-answer-to-a-beach-ready-body/

However, there are a few definitive principles out there to physical development that must be adhered to… a sort of one "answer" if you will.

Today I'd like to share the "secret" or "one answer" to developing your butt…

I know that sounds silly but whether you're an athlete needing to explosively move to avoid the defender, or you want to have that rock-hard tush on the beach, you must adhere to the concept I'm going to talk about today.  Then I'm going to give you 5 exercises that target your rear end, because nice "glutes" not only look great (whether you're male or female), they also come into play in almost every movement you do, especially in sports. They are a key "core" muscle.

You might even be doing one or two of these but here's why…

Tush-Training At Athlon Elite (athletes or models)

If you're not as fast and explosive as you should be in athletics, or if you're just not happy with the way your tush looks, then you're probably missing the key ingredient to a good "tush-training" program:

One word:   Transverse Plane

What's that you might say?  Well, all modern physics aside, (like quantum physics or super-string theory), our world is made up of only three dimensions: :"forward-backwards" which is the sagital plane, "side-to-side" which is the frontal plane and "rotation" which is the transverse plane.

A large percentage of the gluteal muscles (your butt muscles) are aligned in this transverse plane.

So, why would you do straight up and down or forward and backwards exercises (like the Leg Press machine) when you want to train these muscles.  It just kills me to see an athlete doing leg presses, or squats on a Smith Machine, that doesn't allow for any forces in the transverse plane.  You can't possibly train the glutes correctly when most of the fibers (the ones that go sideways) aren't being stimulated.

This apparatus stabalizes (stops) all side to side (frontal plane) and rotational (transverse plane) motion.

End result… your Ass takes a nap and never really develops!

If you're an athlete you're probably going to lose…

If you're a model (or want to look like one) you're probably not going to attract many looks…

You must add a rotational component into your training program to effectively "condition" the butt muscles.

5 ways you can get those buns of steel…

1. Lateral Lunges – Excellent for your glutes, quads, calves and low back. If you don't have lateral motion incorporated into your current workout, find a way to add it.

yours truly demonstrating in my first gym in 1997

2. Twisting Lunges – Do the normal forward lunge but as you're dropping into the forward position twist to the side of the forward leg.  Add a medicine ball or dumbell in your hands to increase the intensity of the movement.

3. Split Squats – A variation on the "ol' reliable" exercise, the squat. Extremely good for a "round ass" and athletic power. Start with body weight and maybe even a pole for support, then take away the support and add weight.

Pete Freitas in Athlon (he can do more weight)

4. Step ups – All you need is a step or bench for this one (and eventually dumbells when you get strong). Start with one foot up on the step (12 to 24 inches tall), using that leg drive your body up to a standing position (and pull the opposite knee up)

5. Resisted Sled Drags - There's not a lot of active rotation here but a ton of "rotation stability" as you run.  Plus, the forward lean really activates the glutes.  Have fun!

Amanda crushin' the sled drags at Athlon

There you go.  Five exercises that will really get your "rear-end" in gear and going.  Now go train hard and if you need some assistance on form and technique, or for even more effective and fun ways to get a rock-solid, fast and powerful "b-hind," contact us for a free consultation.

(805) 440-0215

www.SLOPersonalTraining.com/consult

Until next time,

Ryan

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I had a great lunch yesterday with a good friend catching up, talking about what's happening in "our world's" right now.  And because he's as interested in fitness and health and performance as I am these conversations inevitably turn to fitness and nutrition discussions.

And… as always I have a great revelation!

First, almost everyone I come across (both, professionally and personally) want the "answer" to how to get a firm, lean, fit and healthy body…

a beach-ready body!

And if you listened to the market research in this area you would know that pretty much all of them want that "answer" to be one of the following:

• A new nutritional supplement that will transform one's body without any other exercise, nutritional or lifestyle change,

 

• A pharmaceutical to do the same,

 

• A forgotten exercise which when performed randomly, with really bad form and technique at low intensities will simultaneously burn fat and increase muscle while they sleep,

 

• A miracle food not found in the civilized world, the absence of which in one's diet is responsible for all manner of misfortune, from lack of muscle tone to skin wrinkles and everything in between!

That market research is depended on very heavily in the fitness world (just read the magazine covers the next time you're at the check-out stand of the grocery store)!

There are some 80,000 nutritional supplements marketed in North America for their supposed medicinal properties, solving lack of muscle mass, lack of the "correct" hormones, too much body fat, too much stress hormones, too much joint problems, etc.  And there are almost as many "diet systems" that do the same.  But the FACT is, most people depending on these products have NEVER changed their bodies (at least not for the better).  They've just spent a lot of money.  Sad but true.

Ok, back to my lunch-time conversation…

My friend, who has really transformed his body in the last couple years, I mean REALLY transformed it, like went from walking around the block for exercise to now doing ultra-marathons and deadlifting 380 pounds, who just had to buy all new $500 suits because the tailor couldn't take any more inches off his old suits, I'm talking a real fitness success story, says to me,

"it's just my opinion Ryan but you should consider getting all your clients onto the paleolithic nutrition program…"

And he went on to talk about the successes that he's seen from switching to "paleolithic eating:"

    "he's lost well over 30 pounds of fat and has had major improvements in his blood chemistry,"

    "girlfriend lost 15 pounds with no change in exercise,"

    "receptionist lost 12 pounds in first two weeks,"

    "girlfriend's mom has less arthritis symptoms now after just a month of paleo eating,"

    "etc., etc."

Here's the thing, HE'S TELLING THE TRUTH!

I know most of these people and their transformations ARE real.

So, was it paleo that did it?  Is the paleolithic lifestyle the "answer" to fat loss, muscle gain, performance enhancement, etc.?  The answer to the perfect "beach-ready body?"

Well… yes and no!

There's no doubt that eating paleo (lots of lean meats, vegetables and natural fats, and cutting out all the crap you're eating right now) will make you leaner, healthier and more fit.  But so will Athlon Elite's 10 Habits nutrition system, so will the South Beach diet system, so will many other forms of natural healthy eating.

So why are these people on the paleo diet having so much success???

Simple.  It's 3 things:

1. A definitive system of what to do  (we need something to tell us what to do)
2. A little good coaching (from my friend) to help encourage them through the tough times, and
3. The personal motivation and commitment to make the change in their lives.

That's it.  That's what it takes.

So, my revelation?…

The system itself (the rules) is only 1/3 responsible for the actual success of someone's transformation.  The other 2/3 comes from within, and comes from having a good coach to help you really find that "within" and use it to better yourself.

It's not just the system.  It's not ONLY about whether you only eat "good" fats, or whether you DON'T eat any grains at all, it's about having some good help to get through a sound health and fitness program because most people do not have natural discipline, intensity and tenacity of my good friend.  He's a special breed and is able to find his "within" easier than most.

The fact is:  "most successful people in EVERY endeavor tend to actively seek mentorship and support."

READ THAT AGAIN!

When you have good coaching you're surrounded by motivated and knowledgeable peers.  And when you take advantage of that you realize your goals.  Every successful person inevitably pays homage to a coach that helped them get there (faster and more effectively than they would have otherwise)!

Get qualified coaching and you can do ANYTHING you want to do.  It's all about someone helping you find what's within yourself, organize it into measurable, definable goals, and then help you realize those goals following a good set of "rules" and helping you with guidance through the tough times.

GET A COACH.

Just listen to Sheri Bruner who recently completed our Athlon Fitness Challenge, losing 24 pounds and 9% body fat in just 3 months:

"Thanks to Athlon Elite, and especially Amy for all of her support and encouragement.  I really do feel "transformed" and know I couldn't have achieved this level of success without her…"

Call today for a FREE consultation (805) 440-0215, or click here.

We'll help you get there.  All you need is a good coach!

Until next time,

Ryan