…we're making some major changes over the next several weeks.  Gym hours, sessions and classes will remain unaffected but the facility will be undergoing some major improvements!  Hang in there with us and keep up your workouts.  When we're done it's gonna be great!

New, Improved, Better!

New classes are being scheduled…

Better tools and techniques are being refined…

If you have any questions don't hesitate to contact us.  See you on the other side!

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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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I wrote this a year ago but many people have been asking me about it lately so I feel it should be re-visited.  Please read on…

Have you been confused about “eating the right fats?”

Did you think all fats are bad (since that’s what is often portrayed in our media)?  Well, here’s a little clarity on the subject:

THROUGHOUT our history we have ingested an approximate equal proportion (1:1 ratio) of Omega-6 to Omega-3 fatty acids. Omega-3 and omega-6 are types of essential fatty acids – meaning we cannot make them on our own and have to get them from our diet.  Both are polyunsaturated fatty acids that differ from each other in their chemical structure.

In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish.  There are two critical omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic acid or DHA), that the body needs.  Vegetarian sources, such as walnuts and flax seeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA.  EPA and DHA are the building blocks for many hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes.

Omega 3 and 6 fatty acids have opposing effects — the "yin" and "yang". These fatty acids need to be equal in concentration in body tissues as they check each other in a delicate balance to regulate thousands of metabolic functions through prostaglandin pathways.

Nearly every biologic function is somehow interconnected with the delicate balance between Omega-6 and Omega-3.

Inflammation

Omega-3s are powerfully involved in the control of inflammation, cardiovascular health, allergic reactivity, immune response, hormone modulation, intelligence and behavior. The rapid change in dietary fat ingestion, where we consume Omega 6 far in excess of Omega 3, in the last 50-100 years has bewildered human bio-physiology.

Diets high in Omega-6 oils at the expense of Omega-3 promote inflammation. Omega-3s are strongly anti-inflammatory. As a result, Omega-6 has been coined as "bad" and Omega-3 as "good".  However, both are essential for human health, it is the balance of the two in relation to each other that is important. Dominant Omega-6 in the body can create a situation that promotes chronic inflammation, propagation of cancer, heart disease, stroke, diabetes, arthritis and auto-immunity.

Interesting Studies

Japanese researchers have proposed the leading cause of westernized degenerative diseases comes from lack of balance in our fat intakes. Their work has gone far to suggest that degenerative diseases are due to a drastic reduction in the intake of Omega-3 in relation to Omega-6 fatty acids. Their findings came from a review of over 500 peer-reviewed studies. These are the words of the Japanese researchers in the study summary:

"In this review, we summarize the evidence which indicates that increased dietary linoleic acid (Omega-6) and relative Omega-3 deficiency are major risk factors for western-type cancers cardiovascular and cerebrovascular diseases and also for allergic hyper-reactivity. We also raise the possibility that a relative Omega-3 deficiency may be affecting the behavioral patterns of a proportion of the young generations in industrialized countries."

It is proposed that dietary intervention with Omega-3 supplementation, and the reduction of Omega-6 in the diet – could successfully reverse rising trends toward westernized degenerative diseases in Japan, and the world.

That is very interesting…

From Dr. Andrew Weil’s website:

“At the 2006 Nutrition and Health Conference sponsored by the University of Arizona's College of Medicine and Columbia University's College of Physicians and Surgeons, Dr. Joseph Hibbeln, M.D., cited a study showing that violence in a British prison dropped by 37 percent after omega-3 oils and vitamins were added to the prisoners' diets.”

Where Did Omega-3’s Go?

About 100 years ago, the introduction of the screw-nut expeller press for the processing of vegetable/seed oils was developed. Vegetable oils and seeds are dominant in Omega-6 fatty acids, but most are completely devoid of complementary Omega-3 fatty acids. The processing of oils derived from corn, soy, safflower and sunflower created an extremely concentrated source of Omega-6, at the expense of Omega-3.  Dr. Andrew Weil says, “Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet as well as in fast food. Soybean oil alone is now so ubiquitous in fast foods and processed foods that an astounding 7-20 percent of the calories in the American diet are estimated to come from this single source.”

Modern methods of animal husbandry were developed to purposely fatten livestock for slaughter.  The protocol involves feeding livestock with carbohydrate rich grains rich in Omega-6 and devoid of Omega-3. Thus, the meat of domestic livestock has more Omega-6, at the expense of Omega-3.  Eggs, once a good source of Omega-3, have also fallen victim to the same process.  Chickens, like cattle, are fed a diet absent of Omega-3, as a result their eggs are also deficient.

This has resulted in a major reduction of Omega-3 in the food supply. At the same time, there has been an increase of commercially processed and refined Omega-6 (as noted above). With the exception of the trace amount of Omega-3 found in greens, sea-vegetables and some nuts and seeds, dietary sources are nil to none. The exception comes in the form of deep water ocean fish and flaxseeds. Unfortunately modern day dietary habits have shifted from whole-foods to that of highly refined foodstuffs, domesticated meats and soft-drinks.  Consequently, very little Omega-3 is consumed in the average diet.

Back to balance

Rapid changes in food processing technology and animal husbandry have created a severe imbalance of Omega-6 to Omega-3. This cannot be easily corrected through dietary modification alone.  However, the good news is that we can work to correct this imbalance in our body by supplementing our diet with Omega-3.

Currently the ratio of Omega-6 to Omega-3 in the American Diet ranges from 10:1 to 20:1, and in Japan 4:1 — all grossly in favor of Omega-6.  In North America, Omega-6 constitutes 7-20 percent of calories consumed!  This is way in excess.

There are two things you should do now:

• Reduce your intake of omega 6 — the "bad" omega oil.

Consciously limit the amount of Omega-6 in the diet. This can be accomplished by limiting the use of Omega-6 dominant vegetable oils such as safflower, sunflower, soy and corn oils. Nearly all processed foods contain Omega-6 usually, but not always in the form of "partially" hydrogenated oil.  So limit your processed foods…hence the stuff you find down the aisles of the grocery store. Instead, circle the perimeter of the store for the majority of your shopping where you’ll find the fresh veggies, fruits and meats (preferably free-range or grass-fed meats).

• Increase your intake of Omega-3. The only way back to balance is by consumption of oils rich in Omega-3.

You can increase your intake in two ways —

1. by food
2. and by supplements.

The two rich natural sources of Omega 3 are cold water fish and flax oil. However, the big issue with fish is the toxins that pollute our oceans. Furthermore, avoid frying fish as it destroys the level and structure of the omega 3 contained (since you’re frying it in Omega-6 vegetable oil).

The other way is to take a fish oil supplement, or an “EPA/DHA” supplement like the one sold at Athlon Elite.  This way, you get a fixed and regular supply of your daily omega 3 fatty acids.  Be aware though, fish oil supplements can be contaminated.  This was recently highlighted by a very public recall of a leading fish oil brand in the United Kingdom, Singapore and Hong Kong as it was found to contain higher than allowed levels of dioxin — a potential carcinogen.

You should look at taking two to three grams of omega 3 fatty acids daily (we usually recommend a little more to our clients but two to three is a good start). As such, you should look for higher strength omega 3 supplements.

Make sure your fish oil supplements are in amber glass bottles. The amber keeps the light out. The glass keeps the temperature more constant. It also prevents rancidity and oxidation – the big problem with fish oils which tend to be highly unstable. (hence, those ones you've had on the shelf for the last year and a half should probably be thrown out)

Key points:

• Omega-3 and Omega-6 are essential fatty acids with powerful opposing effects

• Omega-6 causes inflammation and omega-3 is anti-inflammatory (because it regulates omega-6)

• They ideally should be in a 1:1 balance

• Modern day nutrition has severely affected this balance leading to excess in omega-6

• This has potentially lead to many modern diseases of degeneration and inflammation

• To address this balance you need to cut omega-6 intake and increase omega-3 intake

• Rich sources of omega-3 are cold water fish, flax seeds and grass-fed, free-range beef and poultry

• When supplementing with fish oil take supplements that are molecularly distilled (toxin free), higher strength and packed in amber glass bottles

More reading (and more complicated too) on the subject of Omega-3 vs. Omega-6 oils and the prostaglandin pathways:

http://www.westonaprice.org/know-your-fats/555-tripping-lightly-down-the-prostaglandin-pathways.html

Unitl next time,

Ryan

P.S. if you'd like to learn more about healthy nutrition, supplementation and how the two together will give you more health, fitness, vitality, leanness, energy, enthusiasm, longer-life and good-looks, request a FREE private consultation with us today.  I guarantee it'll be one of the best decisions you ever made!

(805) 440-0215

or

www.SLOPersonalTraining.com/consult

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

Here's a good workout "finisher" for you golfers to really get the metabolic system going and burn some body fat…

The Golfing Workout Finisher!

1.  Right rotational medicine ball slams
2.  Rope battling
3.  Left rotational medicine ball slams

:20 seconds as hard as you can go, :20 seconds rest as you transition to the next movement…

Complete the circuit 5 times.

Get in there and BURN some calories!!!