Fast Fat Loss Workout

Fast Fat Loss Workout
Today was a crazy day.

I had non-stop appointments for 8 hours straight, including
a couple deep tissue massages.

Needless to say that when I finally sat down I was spent.
That's OK, because I love what I do for a living.

I get to wear comfortable clothes, I own a private personal
training studio, which means nobody is around to bug me or
my clients. No weirdos lurking around the gym, no
inconsiderate people leaving sweat pools on benches and the
music is good.

Anyway, after my day I didn't really want to workout. I
could have believed the excuse I was giving myself "I
worked hard all day training clients and giving a couple
deep tissue massages, I don't need to workout".

It's true, I probably could've gotten by taking a day off.
The only problem is that believing that excuse begins a
cycle...and a bad cycle.

Where does it stop?

Pretty soon I'll be telling myself that I don't have time
to workout.

That's not true. I've been telling my clients that for
months, if not years. That's not a viable excuse.

If you have 10 minutes, you can fit in an effective fat
loss workout and I'll prove it.

All you have to do is make sure to include exercises that
work many muscles at once. Exercises like push-ups,
lunges, squats, chin-ups, dips, etc. You also cannot use
machines for these workouts. Only dumbbells, bodyweight or
resistance tubing.

The next thing you need to make sure to do is limit the
rest time. If you sit around and chat up your workout
partner or watch television in between sets, you won't get
anything done. It renders your workout largely useless.

So now that you know the rules, here's the workout I bucked
up and did after my hectic day. You can do it too if you
have the equipment in your home gym.

Warm-up 3 sets:

Wood Chops - 15 reps

Push-ups - 15 reps

I had a little over 8 minutes left in my 10 minute workout
after the warm-up and did as many sets as possible of the
following:

Chin-up - 10 reps

Dips - 10 reps

I only rested 15-20 seconds after the dips before returning
to the chin-ups. I don't remember exactly how many sets I
got in because I was breathing so hard and was in kind of a
daze from all those chin-ups.

Needless to say, this fast 10 minute workout was a killer!

Before you bash the workout and say I didn't work my legs,
I'd like you to give it a try and then tell me that it's
not an effective workout.

----------------------------------------------------
Ed Scow's fast, time efficient fat loss workouts have
helped busy men and women lose fat faster than they ever
could have imagined. Ed's workouts can be done in the
comfort of your own home with limited equipment in as
little as 15-20 minutes! To learn more go to
http://www.fatlosstogo.com/

I'm sick of drinking protein shakes

I'm sick of drinking protein shakes
I woke up this morning excited about my day and went
straight into the kitchen to fix myself some breakfast. As
I looked into the cupboard (do people say "cupboard"
anymore?), I was disappointed to see the same boring
protein shakes staring back at me. I know that I have to
get enough protein everyday to complement my weight
lifting. If I don't get enough protein, then my muscles
won't be able to grow, right? But does it have to be so
bland?

Well, the first thing you can do to improve the taste and
not traumatize your taste buds is to add flavoring to your
protein shakes. Fruit, peanut butter, flax seeds, even
chocolate (but watch that sugar!) can add some much needed
zest to your daily routine. Even so, you'll still probably
get tired of drinking liquid meals all the time ' so what's
the solution? Simple: Don't drink them all the time.

Most of your meals should be coming from whole foods
anyway. You need to get plenty of fiber, vitamins, and
other nutrients which are often not available in your
everyday protein powders. Even if they are, it just isn't
the same, is it? Remember one protein shake supplements
were created. OK, they were made to make money, but
besides that they help to fill in gaps when we can't get
enough protein from other sources. Most of our protein
sources are less convenient for our busy lifestyles. We
can't always drive around with chicken, milk, tuna, or
almond butter (trust me when I say that all you'll get is a
dirty shirt and a bunch of laughing coworkers).

Nevertheless, these whole foods should make up the bulk of
your diet, at least the protein part of it. This will make
life a little more exciting, and when you do need to add
some liquid meals they won't be such a drudge. When you
consider that many experts recommend 1.5 g protein per
pound of body weight each day, you will likely need some
protein shakes as part of your overall weight gain plan.
Just mix it up a bit, and you'll be fine.

In my article "The funny pitfall of protein shakes and
weight gain," I told the story of my friend who tried to
gain weight with protein shakes alone. In all his
excitement, my friend failed to add a tiny, minuscule,
trivial little ingredient ' resistance exercise.

That's right, simply adding protein and overall calories to
your diet, even if it's a lot of protein and calories, will
not build muscle if you don't combine this with weight
training. Your body doesn't particularly like to grow
muscle because it's difficult to maintain so you have to
give your body a reason to build muscle. In other words,
you have to force your body to build muscle by exposing it
to strength training. When your muscles are challenged by
unusually heavy weights (at least unusually heavy for your
muscles), your body will respond by gradually increasing
muscle mass.

----------------------------------------------------
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How Do to Stop Your Gut from Growing

How Do to Stop Your Gut from Growing
While training at the gym today, I looked in the mirror and
realized that, although I'm toning up and starting to show
definition, my gut seems to be growing! I know there is no
such thing as spot-reducing, but what do you recommend I do
to shed the love handles?

There are a couple of things that quickly flash to mind
with your question.

1. Unfortunately, when we start to lose body fat, which it
sounds as if you are doing, the fat usually does not come
from the areas we most want it to come from first. As your
"losses" continue, however, you should start to see the fat
coming off your stomach area as well. Keep in mind that
gender and genetics play a fairly large role in determining
when and where changes occur during the process of reducing
body fat.

2. The second thing that comes to mind is that the loss of
fat from other areas creates the illusion that your stomach
is growing even though, in actuality, it is staying the
same.

Solutions:

Whenever I hear of individuals having trouble with body
composition goals, I always look toward their nutrition
first. Below is a list of some very common deficiencies.

1. Not enough vegetables in the plan. I usually
recommend 4-6 cups of vegetables per day. Not only do
vegetables have very high nutrient levels, they also have a
lot of fiber.

2. Water is often a neglected nutrient. You should be
drinking one ounce per pound of body weight of pure water
every day. Dehydration severely inhibits your ability to
lose body fat.

3. Not enough essential fatty acids. Flaxseed and
fish oils should also have a place in your nutrition plan.
At least one serving of each per day will insure that you
are getting these very important nutrients that assist in
keeping cholesterol and hormone levels normal and in
maintaining numerous other body functions.

4. Protein is the final neglected nutrient. My
general advice is to try and eat one gram per pound of body
weight per day. These are not just some hair-brained
dietary recommendations that I have come up with on my own.
I have compiled this knowledge from listening to some of
the best nutrition experts in the country, along with
having analyzed hundreds of dietary recall journals.

The above deficiencies were apparent in almost every
journal I analyzed. If you do have all of your nutritional
"ducks" in order, however, then one more aspect you will
want to consider is anaerobic interval training.

Basically, this type of training entails working at 90-100%
of your maximum effort, recovering from that effort, and
then repeating the effort again. I would recommend
starting out with a moderate amount of time, something in
the 15 minute range. The goal with this type of training
is to steadily reduce the amount of rest needed between
each effort. I have had some great results using this type
of training in accomplishing body composition goals.
Although this type of training can be a catalyst in helping
break through a body composition plateau, you should not be
overly reliant on it. I always recommend getting things
straight with your nutrition first.

I hope you now have a better understanding of why your "gut
seems to be growing" and have gained some helpful insight
into how to accomplish your body composition goals. I wish
you much luck in your continuing body composition changes.

----------------------------------------------------
Troy M. Anderson is the owner of Anderson Training Systems,
LLC, a fitness coaching business based in Tempe, Arizona.
Troy is often referred to as "the MacGyver of coaching" for
his unique ability to build effective fitness programs
using only the most basic equipment. For more articles and
instructional video, visit
http://www.andersontrainingsystems.com
To Read the ATS Weekly Blog go to:
http://troyats.blogspot.com/

Success With Weights

Success With Weights
Weight training is for everybody, not just athletes, body
builder or competitive lifters. Using weights regularly
helps to develop strong bones and build lean muscle mass.
Increased lean muscle mass raises the metabolism and helps
you burn fat and lose weight more efficiently. However, as
with every exercise, you need to know what you're doing.
This is especially true when you lift weights for body
building. Here's some top tips for success with lifting
weights. Be realistic

If you've drunk a six-pack too many and ended up with a
beer gut, you're not going to turn it into a six-pack
overnight or even in a few weeks. If, sisters, your abs
have been turned to jelly by three pregnancies, you're not
going to get a perfectly flat stomach in a few months.
Remember the old saying about eating an elephant a bite at
a time? Remember that every small gain is a success that
you should take pride in.

Use good scales

The old-fashioned bathroom scales just won't do, as this
can't distinguish fat from muscle. You need something that
can measure body fat, as this is what you want to eliminate
while increasing your muscle mass.

Diet

Get the right balance of carbs, vitamins, minerals and
proteins. Especially the proteins. You will need the
proteins to build muscle bulk ' they aren't made from
nothing! However, don't exclusively eat the proteins
(you'll have problems with your kidneys and constipation if
you do). Carbs, fibre and good fats are necessary too.
You may also need a multivitamin nutritional supplement.

Push yourself

Your muscles will not get any bigger if they always have
the same load to lift every time. You will need to
increase in some way to stimulate your muscles into growing
bigger. Increase reps, increase sets, increase the weights
or slow down your movements to make them harder.

Eat and drink at the right time

You will need to consume some protein before and after your
workout, along with a fast acting carbohydrate for instant
energy. Drink plenty of water (or a sports drink) because
you will lose a lot of body fluid via sweat during a
workout. Protein shakes are great for post-workout meals
(snacks?) and are easy to prepare and carry with you to the
gym, as are protein bars. Have a look at the A-Z Nutrition
range of protein supplements, all at low, low prices.

Rest

Your body will need time to actually build your new
muscles. To avoid injury and overtraining, take a step
back every four to six weeks, doing only a half workout for
a week. Also, taking one day off in seven works well to
prevent strains and injuries. Avoid stress ' the stress
hormones prevent muscle building.

Aerobic exercise

This boosts bloodflow and stamina, so you will be able to
lift more and for longer. Change. Don't do the same
workout for months and months. Give yourself a bit of
variety to work your muscles in new ways. Having said
that, it's also important not to change too often. Change
if you're not seeing any results for weeks on end.

Body clocks

Morning people will work out best first thing in the
morning. Night owls will do better working out at the end
of the day. Work with your body, not against it. Sleep.
When you sleep, your body rebuilds itself ' this is the
whole biological purpose of sleep. Lack of sleep lowers
your metabolism.

----------------------------------------------------
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Fibromyalgia And Stress - The Connection Between The Brain And Body

Fibromyalgia And Stress - The Connection Between The Brain And Body
A widespread muscoloskeletal pain accompanied by fatigue
characterizes Fibromylagia. The exact causes of
Fibromyalgia are still unknown. Fibromyalgia means pain in
the muscles, ligaments, tendons, and other fibrous tissues
in the body.

Women are more prone to develop Fibromyalgia, although men
are also afflicted by it. Patients suffering from
Fibromyalgia may have one or a combination of all the
following symptoms such as chronic pain, insomnia or sleep
disorder, hypersensitivity to touch, chronic fatigue,
depression, and irritable bowel syndrome. Some patients
have also reported symptoms such as sensitivity to light,
noise, odors, certain foods, and medications. Other
symptoms reported are temporomandibular joint dysfunctions,
morning stiffness, memory loss, dizziness, and dry eyes and
mouth.

Fibromyalgia is often referred to as the invisible illness,
as no apparent pathology is present. It is believed that
psychosocial factors are responsible for this disease.
Fibromyalgia is neither a fatal nor a degenerative disease;
however it can affect almost all the aspects of a person's
life. The chronic pain associated with the disease is
pervasive and persistent and can affect normal social and
recreational activity. It has been estimated that about 30%
of those affected by this disease are unable to work full
time. The United States government recognizes Fibromyalgia
as a genuine medical condition and patients can apply for
social security disability benefits.

Physicians all over the world consider Fibromyalgia as a
functional illness in which the symptoms are real but the
medical tests turn out to be normal. Trying to understand
Fibromyalgia through the bio-medical model is a futile
exercise. Bio-medical model explains the illness as cause
and effect and is based on dualism. The bio-medical model
considers the mind and body as separate.

The reality is in fact contrary to this belief and most
diseases like Fibromyalgia need to be understood through
the bio-psychosocial-spiritual model. It is now well
accepted that Fibromyalgia needs to be addressed after
addressing, understanding, and accepting the
inter-dependence of the mind, body and the spirit. Factors
such as genetics, environment and the influence of the
conscious and unconscious mind also play an important role
in patients developing Fibromyalgia.

The root causes of Fibromyalgia are not in the head but in
the mind and body. The brain is connected to the body by
the spinal cord through the autonomic nervous system. Small
protein molecules in the neuropeptide messenger system
circulate in the body and carry messages back and forth
between the body and the brain and vice versa. Hence, we
need to look at the mind and the body to really understand
Fibromyalgia and not through the bio-medical model. There
is a direct relationship between stress and the symptoms of
Fibromyalgia.

Stress is the perception of psychological or physical
threat and the perception of being unable to deal with it.
Two important things about stress need to be kept in mind.
First, stress can occur at the unconscious level and the
individual may be unaware that he or she is under stress
from a cognitive perspective. Second, stress is always
perceptual. Certain individuals may find a situation
extremely stressful while others may not be affected by it.

Although there are a number of factors that are responsible
for Fibromyalgia, one common factor in all patients
suffering from Fibromyalgia is 'STRESS'. Another factor
commonly associated with Fibromyalgia is sleep disorder or
insomnia. It is still not clear whether these two factors
cause Fibromyalgia or vice versa.

It is important that all concerned understand and accept
connection between the mind and the body. Treatment and
healing are two different processes. Treatment involves the
application of something external and something given
orally or intravenously, but healing happens from within.
Patients should be encouraged to use their own power to
heal themselves. It is a fact that Neuropeptides can be
switched off and on through relaxation, exercise, diet,
sleep, belief, and medication.

A change in lifestyle, improved eating habits, regular
exercise, sleep and medication such as anti-depressants
taken under medical supervision are beneficial for managing
Fibromyalgia.

----------------------------------------------------
Hailey Harris is an expert in dealing with Fibromyalgia
after suffering for more than 8 years with health problems.
She is now symptom free and living a pain free life. She
developed Ridfibromyalgia.com found at
http://www.ridfibromyalgia.com to help others learn to do
the same. To receive tons of info, tips, and healing
strategies for free visit
http://www.ridfibromyalgia.com/how.html .

Are You Faux Dieting?

Are You Faux Dieting?
If you look anywhere it seems these days, there's a revolt
of "faux". Faux fur. Faux Louis Vuitton. Faux paint
treatments. Faux Monet. Well, technically I suppose that's
a poster, but you get the idea. With so many alternatives
to the real deal, it's unfortunately becoming second nature
to accept second best.

What about faux dieting? Are you guilty? Quiz yourself on
the following and see if you can give yourself a truthful
"yes" (hey, without crossing your fingers!)

Ask yourself:

1) I've got a diet strategy for family gatherings rather
than playing it by ear (or urge).

2) I've never saved calories or carbs from meals so I can
drink alcohol later.

3) I don't confuse 15 carbs from high nutrient veggies
with 15 carbs from sugar free chocolate candies.

4) I've never pretended 400 calories of fried chicken was
the same as 400 calories of broiled chicken & veggies.

5) I always make a whole hearted full time 100%
commitment to my weight loss plan.

Ahem, so how did you do? How quick are you to forgive
yourself for a relapse? Nobody is suggesting we flagellate
ourselves for a cheat -- planned or otherwise. But in this
era of pop psychologists who diagnose 15 year problem
marriages in 15 minute TV segments, we're all too quick to
gloss it over.

"Well, I tried." Yep, you tried. You've been trying for
years, what else is new? When are you going to suck it up
and finally do it? If you can't be honest with yourself,
who can you be honest with? Think about it.

It boggles the mind to hear the excuses we give ourselves
for remaining fat and undisciplined. What's even scarier
is that we're believing it! Or do we? Try these on for
size:

"I was losing too quickly and experts recommend only losing
1 or 2 pounds a week so we don't deprive ourselves of
nutrients."

Oh really? So your splurge was on organic fresh spinach
salad with organic free range chicken? Yeah, didn't think
so.

"I really like this low carb thing, but I want to keep my
calories up so I started having faux cheesecake or chicken
wings with bleu cheese dressing."

Oh, please spare us. Did you also order some celery sticks
for the dressing so you could faux the vaguest semblance of
nutrition in that scenario? I'd have to say one of the
strangest "starvation mode" stories I've ever heard was
from a mom who ate the rest of her kid's Klondike ice cream
sandwich because she felt her calories were too low that
day. And, uh, yes, that mom is still "trying" to lose.
Stay tuned.

"I want to be a good example for my daughter (son)."

Good! You can start by quit finishing off their left over
Kraft macaroni & cheese, buying trans fat soaked Cup of
Soup, sneaking mashed potatoes and gravy off their plate
when they aren't looking or announcing "Just one won't
hurt," as you order a triple burger super combo on the way
home from soccer practice. With a diet soda, of course.

Now, what exactly about "dieting" is a bad example?

What's wrong with showing your kids some self restraint and
making healthy choices? If you're a low carber, there's no
law lurking in the universe that you must eat carbs.
Serving yourself a plate of grilled salmon, mixed greens
salad and steamed broccoli florets with ginger dressing is
nothing to be ashamed of.

"My grandmother will freak out for sure if I don't eat
(take your pick) the 100 year old family recipe potato
salad, Aunt Sarah's chocolate cake, my sister's famous
garlic cheese bread ... at the family picnic this weekend."

The final nail in the coffin may be, "And your sister is
going through a divorce so be sure you don't upset her."

Ask your grandmother if she's going to pay for your insulin
when you develop obesity induced diabetes. Hopefully she
can explain to your kids why you couldn't get life
insurance with a BMI of 43 and died prematurely due to
heart disease. Obesity related, of course.

When are we going to quit lying to ourselves? Excuse me,
fauxing?

"I don't want my daughter to develop an eating disorder by
watching me diet."

A candidate for the Mom Hall of Fame! Odd they have no
qualms about parking their kids in the waiting room of a
bariatric surgeon while they get a Lapband consultation.
Or sitting patiently at the pharmacy while mom picks her
diet pills. Or watch them count calories, fat grams or
points with military precision at every family meal (don't
forget to drag out the food scale).

If you're serious about weight loss, do it. But don't make
excuses. Quit fauxing.

----------------------------------------------------
Heidi Diaz is the owner of popular Kimkins.com weight loss
website and an expert in the low carb lifestyle.
http://www.kimkins.com

How Important Is A Body Detox?

How Important Is A Body Detox?
A body detox is an integral part of creating and also
maintaining a healthy environment for our bodies to
overcome sickness, and diseases to name a few. This
article reveals key components of what a detox of the body
entails and how it could be so beneficial for optimal
health. In the United States alone millions suffer from a
host of different diseases, illnesses, lack of energy, and
compromised mental alertness.

What Is A Body Detox?

I think it is important to start off with the fact that
millions of Americans have automobiles they drive on a
daily, weekly and monthly basis. Next, as a continuing
maintenance of these automobiles the drivers are told or
are presented documented instructions to have their
vehicles brought in for tune ups, which consist of oil,
transmission, water, and brake fluid changes. The reason
this is essential for the automobile is because the engine,
transmission and radiator may go out. As a result, the
driver or owner of the automobile will probably be stuck
with an expensive bill. In comparison, the human body is a
unique organism with multiple organ systems working
together to maintain a complete fully functioning human
being.

Did you know that on average an adult American retains 8
meals of undigested food and waste material in the colon?
Also, are you aware that many Americans have between one
and three bowel movements a week? In addition, around 200
million people suffer from constipation and come up short
of the 2 to three bowel movements they should have a day.
Or that the liver has been known to release up to 3,000 to
4,000 stones during the period of a liver cleanse.

In the same way that a car needs a tune up or periodic
maintenance done on it, our bodies need to have a thorough
cleanse from time to time. The body detox initiative will
possibly allow for the colon, liver/gallbladder, fat
lymphatic systems, and the kidneys to run at their optimal
levels on a daily basis. One of the most important
cleanses to undergo is for the colon. The reason for this
is because the colon absorbs micro and macronutrients and
deposits them into our blood system, which flows into every
tissue and organ. A Nobel Prize winning scientist once
said all diseases have their origins from the colon.

What Are The Benefits Of A Body Detox?

An effective body detox program has been shown to eliminate
problems such as: hemorrhoids, ulcers, skin conditions,
back pain, diarrhea, and sinus congestion to name a few.
Moreover, individuals who have experienced a good detox
program felt more energy, vitality, and mental alertness.
At the same time some people have noticed a reduction in
their weight.

As more information on body detox is uncovered, I will
update this article accordingly.

DISCLAIMER

The information provided herein should not be construed as
a health-care diagnosis, treatment regimen or any other
prescribed health-care advice or instruction. The
information is provided with the understanding that the
publisher is not engaged in the practice of medicine or any
other health-care profession and does not enter into a
health-care practioner/ patient relationship with its
readers.

----------------------------------------------------
The author is credible in the health field. To find even
more information go to http://www.regainurhealth.com
The author has been accredited with the honcode seal of
approval. The honcode is a selective accrediation for
qualified health information on the web.

How Many Knee Braces Does It Take To Power Your Cell Phone?

How Many Knee Braces Does It Take To Power Your Cell Phone?
Whilst the use of knee braces have long been used to either
support or prevent damage to the ligaments of American Pro
footballers, recent scientific developments have
highlighted a much more intriguing use: the knee brace
harnessing the kinetic energy of the knee movement and
storing it. Boffins from the University of Pittsburgh and
the Simon Fraser University in Canada have found a way to
harness 30 minutes cell phone time from 1 minute's walking.
Keep that up and The Pittsburgh Steelers could power their
own floodlights during matches!

It has to be said that such a notion is actually along way
off, but so far the bionic knee brace is causing quite a
stir. It appears as a conventional example of a supportive
knee brace; it weighs 3.5 pounds (that's 1.6 kilos for the
more metrically minded). It harvests the same energy from
the muscular breaking motion of the knee in walking as
regenerative vehicles, such as the Toyota Prius, will
harvest electricity from the breaking capacity within the
car. A minute or so of walking at a moderate pace of 2.2
miles per hour generated 5 watts of power.

This is not a new idea: aside from knee braces such energy
harvesters have been tried in backpacks and heels of shoes.
Unfortunately these devices have either been much heavier
than the knee brace, or have simply been less effective in
providing enough wattage.

The benefits of this knee brace technology have been
outlined by the researchers: they envisage it use by the
military, supplying the energy for everything to GPS
devices to night-vision goggles. The energy from these knee
braces will also help those people in areas where the mass
generation of electricity is not possible: as with
clockwork radios, these devices might allow the use of
low-powered computers. Medically Knee Brace power could be
used to help those who require prosthetics or exo-skeletons.

Of course, the idea of the human as battery has been the
stuff of cinematic nightmares for years. Despite the
beneficial claims, there will probably be a nagging doubt
in everyone's mind. There may be visions perhaps, of armies
of "Cybermen" clunking around the planet, controlling the
population through the power of their energy-harvesting
knee braces. The growing pace of technology, has always fed
these more negative speculations, but hey, at least this
form of knee brace fuel is a greener type of conquest!

----------------------------------------------------
So do knee braces have use beyond protecting your knees?
You bet they do! How about using them as a power source!
You had better believe it. Read more at
http://www.braceyourknee.com/power-to-knee-brace.html
Charlie Cory writes about knee braces at
http://www.braceyourknee.com/ and fitness at
http://www.home-fitness-online.com

Don't Mess With Puncture Wounds!

Don't Mess With Puncture Wounds!
I stepped on something and it stuck in my foot. No big
deal, I pulled it out and cleaned the area. Now my foot is
red, hot and swollen....what should I do? This scenario
happens every day and the swollen, infected part could have
been easily avoided with a quick trip to the podiatrist.
Puncture wounds are extremely common in the foot,
especially in times of warm weather, due to people walking
barefoot. Even though they are extremely common, most
people do not treat them adequately. Getting proper
treatment within 24 hours is important in decreasing the
infections that lead to serious complications.

Proper treatment should start with prevention! Do not go
barefoot, especially outside and in the garage where loose
objects and foot terrors seem to lurk! Keep knives,
scissors, and breakables out of the reach of children.
Remove nails from boards and dispose of them properly.
Always sweep up glass immediately after breaking an object.
Keep areas free from trash and debris. Keep up to date on
your tetanus vaccination (every 10 years is recommended).

Foreign objects embedded in a puncture wound are extremely
common. All kinds of things like toothpicks, glass, small
pebbles, needles, nails and even wiry pet hair can become
stuck in a puncture wound. Even pieces of your own skin,
sock and shoe as well as dirt and foliage can be
contaminating a puncture wound. Remember that all puncture
wounds are considered dirty wounds because they involve
penetration of the skin with a dirty object. Don't assume
that a minor wound is clean just because you can't see dirt
in it. Don't even try to clean or take large objects out of
a serious wound. Go to the ER immediately if you have a
large wound, an embedded deep object or the bleeding
doesn't stop after 5 minutes! Regardless of the foreign
body, anything that remains in a wound can become an
abscess and lead to a severe infection.

Treatment of puncture wounds should begin within 24 hours
of the wound and start with cleansing of the wound and
close monitoring until it is healed. Surgical cleaning with
removal of any foreign bodies is often necessary coupled
with a week or two of antibiotics, depending on the wound
contamination. A recent study recommended that all puncture
wounds in the foot should be treated with at least 1 week
of oral antibiotics. X-rays may even be needed to evaluate
the bone for any involvement. A bonus is that metallic
foreign bodies can also be detected by x-ray.

Often foreign bodies can be missed in the emergency room,
so proper follow up with your podiatrist is important.
Infection is a common complication, so your doctor will
monitor your wound closely until it heals. Any changes,
swelling, redness or discharge should be reported
immediately. In diabetics or patients with poor
circulation, a puncture wound can lead to an infection so
serious that it leads to an amputation.

Do not delay treatment! Hindsight is always 20/20, but you
don't want to be the one wishing they had come into the
office when they are in the hospital with a severe
infection. Do not play around with puncture wounds, seek
medical attention immediately!

----------------------------------------------------
For more information on foot and ankle health, visit our
website at http://www.faant.com or my blog at
http://www.myrundoc.com . For a podiatrist in your area,
visit the American College of Foot and Ankle Surgeons
consumer website at http://www.footphysicians.com .

GPP - Stands for Get Phat off Phast - Part 2

GPP - Stands for Get Phat off Phast - Part 2
Referring back to my first paragraph, many of you are
probably wondering why this GPP stuff is better than
jogging/running. I will tell you exactly why. It is a
proven fact that anaerobic work (i.e., work that raises
your heart rate significantly) carries much greater benefit
in fat loss than does steady-state aerobic work. This is a
result of several factors but mainly what is called
post-exercise energy expenditure, the amount of calories
burned after work is done. Couple that with the fact that
it takes less time to perform a GPP session, and you have
one powerful fat-burning machine.

There are many types of GPP, but this month I will focus on
non-weight callisthenic type of exercise performed in timed
intervals. This type of GPP is not for the weak of heart.
Even though the exercises may seem silly or menial you will
realize that you have performed a significant amount of
work at the completion of a session. The key is to go all
out performing the exercise. Lollygagging through each set
is not going to get the results you want. Shown below are
three different phases of GPP along with a progression
protocol that will help you adapt to each stage and
progress to the next stage.

Beginner Exercises

1. Jumping Jacks

2. Shuffle Splits -This exercise is performed by shuffling
your feet back and for with while maintain contact
with the floor with only the balls of your feet - similar
to the movement that you will see boxer perform in
the ring

3. Mountain Climbers - this exercise is performed by
starting with you body in the push-up position and
then alternately driving your knee toward your shoulder -
imagine climbing up a very steep hill or mountain on
"all fours"

4. Slalom (side to side) jumping - this exercise is
performed by starting in the standing position and
jumping laterally over an object (a piece of tape or crack
in the floor will be sufficient), you want to be
sure to keep all your weight on the balls of your
feet, as well as keep ankles and knees together - imagine
down hill skiing moguls

Intermediate Exercises

1. Jumping Jacks

2. Shuffle Splits

3. Squat Jump - this exercise is performed by starting in
the standing position, with hands on hips, performing a
normal squat - down to parallel (where thighs form a
parallel line to the floor), once you have reached the
bottom of the movement, explosively accelerate you body out
of the bottom of the movement so that your feet leave the
ground (i.e. jumping) and forcefully extending arms over
head at the same time. Try to land "softly" on the balls
of you feet.

4. Slalom (side to side) jumping

Advanced Exercises:

1. Jumping Jacks

2. Shuffle Splits

3. Squat Jumps

4. Squat Thrust to Star Jump - this exercise is
started from the standing position, followed by squatting
down so that you are sitting on your haunches and your
hands are flat on the floor, from this position you will
forcefully extend you legs behind your body so that you are
now in a push-up position, then reverse this sequence, once
back to the "squatting" position you will forcefully
accelerate you body into a jump, extending arms over away
from head and spreading legs - imagine old Toyota
commercials <br><br> Perform each exercise for 30
continuous seconds.

Progression Table:

Session Work Interval Rest Interval Work Cycles

1 30 sec per drill 2 minutes 4

2 30 sec per drill 2 minutes 4

3 30 sec per drill 1:30 minutes 4

4 30 sec per drill 1:30 minutes 4

5 30 sec per drill 1 minutes 4

6 30 sec per drill 1 minutes 4

7 30 sec per drill 30 sec 4

8 30 sec per drill 30 sec 4

Let's put this all together. Depending on your current
fitness level, start with the beginner, intermediate, or
advanced program. You will perform each exercise for 30
continuous seconds and complete all four exercises in a
work cycle. Once you have completed a work cycle, begin
the appropriate rest interval. Alternate work cycles with
rest intervals until you have completed four work cycles.
All told, the longest that this program should ever take to
complete is fourteen minutes. Not too bad for a workout
that will kick start your fat-burning furnace, prepare you
for any physical labor, and save you time. In my book
that's a win, win, win situation. So give GPP a try. You
will be pleasantly surprised by its ability to Get Phat Off
Phast!

----------------------------------------------------
Troy M. Anderson is the owner of Anderson Training Systems,
LLC, a fitness coaching business based in Tempe, Arizona.
Troy is often referred to as "the MacGyver of coaching" for
his unique ability to build effective fitness programs
using only the most basic equipment. For more articles and
instructional video, visit
http://www.andersontrainingsystems.com
To Read the ATS Weekly Blog go to:

http://troyats.blogspot.com/

How To Maximize Your Life Through Fitness

How To Maximize Your Life Through Fitness
What if I was to tell your efforts toward fitness and a
better life are futile.

Just give up right now. In fact you have absolutely no
chance at succeeding with your fitness goals!!

"So please just go home right now and devour at least 1
dozen donuts, effective immediately."

Would you pay any attention to me?

Probably not (At least I hope not)

How about if a family member or co-worker heard about your
plans to eat healthier or exercise to get in better shape
so you can live a better life full of energy, joy, and
confidence, and they just denounce your efforts as
laughable claiming you won't last a week, on your new diet.
Would you listen to them about your Spokane Life?

I once heard about an old man, a boy, and a donkey were
going to town.....

The boy rode on the donkey and the old man walked beside
him. As they went along they passed some people who
remarked it was a shame the old man was walking and the boy
was riding.

The man and boy thought maybe the critics were right, so
they changed positions.

Later, they passed some people who remarked, "What a shame!
He makes that little boy walk." They then decided they both
would walk.

Soon they passed some more people who thought they were
stupid to walk when they had a decent donkey to ride. So
they both rode the donkey

Now they passed some people who shamed them by saying how
awful to put such a load on a poor donkey.

The boy and man said they were probably right, so they
decided to carry the donkey, this may remind you of your
Spokane life..

As they crossed a bridge, they lost their grip on the
animal, and he fell into the river and drowned. The moral
of the story? If you try to please everyone, you might as
well kiss your a** goodbye!

Sometimes we have the responsibility to ignore. (To reach
your fitness Goals)

Please, don't let anyone (even yourself) discourage you or
plant negative thoughts or ideas into your head regarding
your life. Don't even entertain the idea that failure is an
option for you.

The other day I ran a small little ad in the newspaper for
my company.

Now if a family member came to me and said, "Hey Zach your
ad isn't really all that good, you need to work on it", I
would most likely listen to them and produce a better ad.

But listen to this, some stranger actually took time to
call me up, left a message and said how much my ad sucked.

Well, I immediately dismissed it as nonsense. For all I
know his wife may have burnt his toast that morning and he
just needed to vent his frustration about his Life.

We need to distinguish between opinion and fact. Everyone
has an opinion as you know, and why would you take someone
else's opinion over your own about your Life.

"For every action in your Spokane LIfe,there is an equal
and opposite criticism."

"Any fool can criticize, condemn, and complain - and most
fools do." - Dale Carnegie

Ignore the foolish and only pay attention to those you care
about and trust.

Just keep going through your Spokane life living at your
full potential....

...and as Samuel Goldwyn said, "Don't pay any attention to
the critics ' don't even ignore them."

----------------------------------------------------
Zach Hunt is a training expert, personal trainer and owner
of Physzique, a fitness coaching service in Spokane, WA. Go
here: http://www.spokanefitnesscoach.com/index.html
or you can go here for more training tips:
http://www.socalworkout.com/personal-trainer-spokane.html

Living A Healthy Lifestyle: The Food of Champions

Living A Healthy Lifestyle: The Food of Champions
If you treat your body well, it will serve you excellently.
On the other hand, if you treat your body like crap, it
will serve you like crap is supposed to---very poorly.
Achieving something significant such as starting a
business, raising children, finishing an education, making
a career change, excelling in your present career, or
expanding your business, all require you to be in the best
physical condition possible.

How you handle necessary, everyday stress is one good
indicator of your physical health status. Examples of
necessary stressors are: moving, working, paying bills,
traffic, family illness and death. These are things which
you must deal with simply because you really have no other
choice. They are just a part of life. If you find you are
often becoming unglued and anxious behind the wheel,
experiencing road-rage or losing it with your friends,
co-workers, children and other family members, chances are
great that you are not taking very good care of yourself.

You put gas in your car, don't you? How about oil and
water? Maybe you'll just keep using the same tires for 10
years. In order for a car to run properly, you must
maintain it. You'll want to avoid sudden car maintenance
problems because it will slow you down. You'll have to find
other ways of getting to work, school and the grocery
store. Your children will need to carpool to school, soccer
practice and ballet class. And, if you rely upon your car
for your business, then that's another monster altogether.
It's the same with you. You must maintain your health or
you'll breakdown.

Many people drive cars. Our society relies upon them.
However, many of us tend to treat our cars a whole lot
better than the way we treat ourselves. We make sure it's
clean and that it looks good. Some of us spend hours on a
Saturday morning buffing and waxing our cars to a spit
shine. Many spend not only time, but also money, buying
those sophisticated, high-priced tire rims, for example.
But then, we neglect our own health and well-being.

Does this sound like you?

Being in the best possible physical condition is
practically the cornerstone of success. It takes energy to
reach goals and change the behaviors which limit us. A
sharp and focused mind is required as it provides the
framework for the ability to adequately handle stress.
Exercising and eating nutritiously is only the beginning of
realizing goal accomplishment, but it is absolutely
necessary.

Call-To-Action: Become more consciously aware of what you
consume. Cut down on the junk food and replace it with
something nutritious instead. Start getting some kind of
movement in at least three times weekly, even if it's just
for 15 minutes or so. You can gradually increase duration
and intensity a few minutes at a time. Remember it's about
consistency, not quantity.

----------------------------------------------------
For further assistance with developing a healthy lifestyle,
visit: http://www.myunlimitedsuccess.com

Aunice Reed is a
Professional Success Coach & NLP Master Specialist,
specializing in Women's Personal Achievement and Self-
Discovery Work. Visit her blog:
http://www.womensspecialtygroup@typepad.com