Chicago In-Home Personal Training

Learning to Debulk in Stress-free Suggestions

2010-06-13T06:06:00.000-07:00

Countless fat burning remedies nowadays claim that they hold the most solution to loosing weight. Many have claimed but only one survives the test of longevity and effectiveness and that is proper diet and regular exercise according to Chicago Personal Trainer. You may have been reading books, decided to buy a lot of equipment in addition to numerous weight-loss products and all to no avail. Loosing weight is not expensive when you select the right strategy that will work out perfectly for you.

A cool stroll around the park and a basket filled of greens can be all you require to start on your way to loosing weight and improved way of living. Here are four things from Chicago Personal Trainer that you can incorporate into your way of life nowadays to see direct results.

1. Have time for breakfast. This gets your body's digestive system started up and will boost your metabolism all the way through the day. Most people think that they can just skip breakfast and make it up having lunch. Doing this slows your metabolism and may be the reason why it takes longer for your body to use up and burn the food that you ate during lunch, dinner and snacks.

For some people who skips both breakfast and lunch, it means more time hours for your body to go on running without any sustenance worst is that a few people tend to skip breakfast and lunch, that leaves them with no source of energy all throughout the day. Switching your body's 'famine button' lets it to burn less and store up extra fat.

2. Make it a habit to eat in smaller quantities frequently. This will help in stopping your 'famine button' from being activated.. You are also helping your body by means of keeping your source of energy.

Smaller meals ought to be healthy and not junk, fruit salads for example are better alternates. You will have a deterioration in your metabolism while you are on junk foods as they have processed sugars and saturated fats that creates it harder for the body to handle.

3. Enjoy your meal and chomp slowly. Not only will you be able to taste the flavor of your food, but you will also end up eating a smaller amount if you take longer to do it. Eating more rapidly deceives your body, when you might be eating a lot more than you should. You might feel filled all of a sudden after eating a lot of food and that you are not conscious that you have taken extra than what you needed.

Learn to chew your food cautiously and slow down. This lets time for body indicators to get through to your mind and tells it to stop eating. Taking time to eat will make you conscious of the food choices that you make and make and enables you to have healthier choices. Often we eat several foods merely out of habit and do not even realize we are making an unhealthy choice.

4. Plan your food every week. Doing this monitors your food consumption and the nutritional gain that your food offers, it also aids you shop for your food with no difficulty.

Planning for the week's meal will make sure that you have everything that you need to cook a healthy meal and you better not get laziness to get in your way for you to select fast foods as an alternative. Chicago Personal Trainer still suggests that the best ways to loose weight is to focus on making it convenient and pleasing to live a healthy lifestyle.

Relieving Stress is Simple in South Chicago

2010-06-07T19:43:00.000-07:00

Are you regularly stressed out? Chicago Personal Trainer affirms that stress is a part of a way of life, wherever you go it is inevitable that you face a quantity of situation that can stress you out. Stress is often the cause of various diseases and it wears you down, you should do something with stress to stop it from dragging you into deterioration.

Stress relief techniques can help you in increasing energy and focus, it also helps in fighting conditions and alleviation of minor pains. To break a day of work and stressors, stress relieving strategies can aid in boosting you back to work mode.

Persons leading a active lifestyle, can’t do away with daily stress. When you are continuously in situations like this, there are a number of de-stressing activities that can help you out.

Deep Breathing is a tested de-stressing activity that is often included in various work outs. Put aside 20-30 minutes of time within your day to be able to do activities that may possibly assist in cutting off those stressful activities. Deep breathing is best done sitting up or lying down. Breathing should come from the abdomen, when inhaling and exhaling movement from of the shoulders breathing.

Progressive muscle relaxation is also an alternative technique in relieving stress. It is done by starting with the muscles in the lower extremities going up. Tightening the muscles and releasing it allows for muscle movement and accurate circulation of blood.

Adopting a healthy lifestyle is one way to lower stress. Picking out the appropriate food to eat, taking in the suggested quantity of fluids, and most importantly exercise. When you’re in shape and healthy, you will possess an increased resistance against stressors mostly the ones affecting the body physically. Regular exercise is also a nice way to leave go of stress, you personal trainer can aid you out in incorporating those deep breathing exercises in your every day exercise schedule.

Keeping your humor intact will aid greatly in relieving stress, as the cliché goes that ‘laughter is the best medicine’ and it certainly is true with handling stress. Laughing stimulate the release of endorphins fondly labeled the happy hormones that inhibits pain and produces a sense of euphoria or a feel good experience. Exercise also aids in the release of endorphins that is why health fanatic who felt the exercise rush keeps coming back for more.

If stress gets you down, you can recall these natural and helpful ways to keep you going again, Chicago Personal Trainer says that stress relief doesn’t have to be costly when you be knowledgeable about just the right thing to do in the middle of a stressful day.

South Chicago Personal Trainer Shares The Pros and Cons of The Baby Food Diet

2010-05-31T17:59:00.000-07:00

Trying to find the right solution for weight loss? The competition is rising in the weight loss solution market as many products and weight loss strategies claim to have come up with the best solution for faster and sweat free weight loss.

South Chicago Personal Trainer finds the latest in the newest form of dieting techniques for faster weight loss which receives more attention from critics and health enthusiast because of the speculated celebrities who may have been under this new fad in the stream of weight loss solutions.

Hollywood served as the breeding ground of the newest fad in the long line of weight loss solutions, The Baby Food Diet as it is known is said to be the reason why Jennifer Aniston has that eye catching body in her latest film. Baby Food diet has the goal of limiting food intake by doing away with 2 adult meals and taking baby food instead. It is also said to control cravings for junk foods or regular meals as it is replaced with small portions of baby food that you take in small frequent shares. Under this diet, 14 servings of baby food is being taken throughout the day in replacement of two adult meals and the only allowable regular meal is during dinner.

Other forms of crash diets abruptly stops your intake of solid foods and it may not be good for your health, but the baby food diet claims to have found a way with that as intake of baby foods still keeps your digestive tract going while you take in purée rich, fat free, gluten free and organic foods. The diet most especially helps in controlling junk food cravings as it allows you to take substitute that are rich in vitamins and minerals.

However, this diet does have a couple of disadvantages; it cannot make up for the daily adult requirement for nutrition as baby foods are especially formulated for an infant's nutritional need. The Baby food diet permits you only little amount of calorie intake and it may leave you feeling weak especially if you are a person with an active lifestyle. Another possible problem that it may bring is binge eating. Long term food suppression and not giving yourself some 'food reward' once in a while to satisfy satiety may be the reason why you would tire from committing yourself to the diet long enough to see the result.

Exercise is not directly incorporated in the diet which is a need for people who desires weight loss for long term effect, making the baby food diet a mere crash diet. Chicago Personal Trainer have also suggested that exercise is still be the best solution for any weight loss problem because it does not have any probable risk to health in fact, it promotes cardiovascular health.

In trying to find the best weight loss method that will work best for you it is hard to determine which among all the long list of available strategies but one method is left standing when all the others have come and go and that is exercise, it may require you more effort than most but what is a little perseverance and hard work to a lifetime of fitness and health. Trying out things that you think might work out for you is fine, but you have to consider that the ones that you are trying are also good for your body. In finding good methods to try always consider what experts have to say so that you will be guided with the positive and negative effects of the strategy that your about to go into.

Chicago Personal Trainer’s Must-Know Guide to Weight Loss Strategies

2010-05-23T01:56:00.000-07:00

According to Chicago Personal Trainers, obesity still remains to be a major problem for many men and women. At present, there are standards that are set by the media and the society to be considered as the perfect body, television and magazine are continually promoting that beach body worthy of a magazine page.

Weight loss remedies are popping out like mushrooms in the market to cater to the problems of many that is directly associated to loosing weight, in trying to find the right solution that fits you, Chicago Personal Trainer’s strongly recommend that you read on and educate yourself with the pros and cons on what strategy you are about to go through.

Diet Pills were originally for obese people prescribed by physicians for health reasons until many men and women are already using the same diet pills for weight loss. Intake of diet pills has different effects and it varies depending on the action of the drug. There are diet pills that work as appetite suppressants, fat burners, and those that makes the person's metabolic process faster. A lot of pharmacies are now selling over the counter drugs that are not approved by the FDA and can possible be harmful to your health. Over the counter weight loss medications have a lot of patrons today, but buying over the counter diet pills may equate to calling it quits as these drugs can come ineffective. In addition, these type of drugs can be expensive and it's effect may vary. Taking weight loss pills alone may not also work as you expect it to, it needs the help of additional fat burning strategies such as exercise and proper diet to work right.

When we think of weight loss, we then associate it with bariatric surgery as a surgical intervention. This type of surgery has been known worldwide and has gained criticisms from medical researches. Bariatric surgery's aim is to perform a surgical operation, rerouting the intestines for faster food passage therefore a person who undergoes bariatric surgery feels full even when they have eaten lightly; but the downside is that because of quick passage in the intestines less nutrition from the food that was eaten is absorbed. The major downside of this surgery is the nutritional deficit associated in performing the surgery. The worst that can happen to undergoing bariatric surgery is placing your life at risk and leaving you a lot of unsettled hospital bills that may not be handled by your health insurance.

Liposuction has been the leading choice when it comes to surgical solutions to weight loss. For over some time, many people have been encouraged to undergo liposuction as a primary solution to weight loss, it is by way of suctioning excess fats through a long narrow tube called a cannula. Liposuction however, like any other surgery is life threatening and according to medical experts, the greater fats removed also indicates greater risk to health and life. liposculpture suction lipectomy is getting rid fats in the areas in your body that has a lot of fat deposits namely the arm, thighs, buttocks and neck. When you are planning to go under liposuction, you should be fit and healthy. Fast fat elimination may be possible through liposuction but it does not guarantee a firmer and sag free body after the operation, exercise are strongly recommended by experts.

Exercise is the oldest and the most effective weight loss routine that has been around for ages. There a many exercise routines today that you can choose from. The advantage of having personal trainers and gym instructors is that they can help in giving you the proper exercise and right tips for a healthy living. It is probably the safest and healthiest way of loosing weight, with no side effects. The choice is in your hands, but in choosing exercise as your weight loss strategy, you can earn a lot of benefits which includes cardiovascular health. If you are looking for a one-on-one training then personal trainers can help you best, they can give you a more personalized approach to working out and will make ways to create an effective work out routine just for you.

Several options for weight loss are available in the market but finding out the best solution for your case is somewhat confusing, but the road to success is always not easy. Chicago Personal Trainers advise that you must learn to choose carefully and learn the pros and cons of your options.

The Not So Hidden Truth about Exercise

2010-05-17T09:50:00.000-07:00

Are you wondering why there are a lot of men and women today are getting hooked with getting fit through exercise? Fitness gyms and fitness equipments for home use is flocking the market, a solid proof that many wants to be fitter. From the view of Chicago Personal Trainers, people today are getting health conscious, choosing wiser and healthier options with their diet and exercise.
If you have finally decided to go with your conscience and join the growing number of fitness enthusiasts then here are the advantages that await you:

Exercise for a Healthier and Longer Life
Most often, we hear from the advice of medical practitioners and Chicago Personal Trainers to have regular exercise as it can help us avoid certain diseases especially those that concerns the heart. It is a common knowledge that exercise helps in preventing cardiac problems, but how? By doing regular exercise you strengthen your heart muscles by cardiac contraction, you also allow blood to be circulated throughout your body reaching vital organs and helping it to work properly.
As obesity remains to be the leading health problem of many people today. Blaming your genes could get you nowhere, if you want to do something about it then start doing your exercise now. Excess fats can be eliminated by way of regular exercise. Excessive fat accumulation can be harmful to the vital organs of the body especially the heart and eliminating this can be easy by regular exercise.

Exercise is a Mind Stimulator
Don't you know that Exercise can help you improve or maintain your comprehension and focus? Exercise may be the solution to your comprehension problem. Putting serious medical conditions aside, lack of brain oxygenation might be the root cause of why you always lag behind every conversation. You may be tired of saying: Come again? I didn’t get you, can you say that again? To dozens of persons you talk with. Regular exercise, a healthy diet, and Intake of Iron supplements are strong combinations to help you solve the problem. Because of exercise, muscle contraction of the heart takes place. Active body movement such as exercise promotes heart muscle contraction that allows blood containing oxygen to be pumped out and reach the different organs of the body including the brain. Proper brain oxygenation stimulates it to be alert and focused.

Exercise Promotes Healthy and Younger Looking Body
With interviews and revelations, many actors and actresses admit that the ticket to feeling and looking young is through proper diet and exercise. Active body movement allows your body to work efficiently; giving ample blood circulation and adequate oxygen supply to the rest of the body aiding it naturally in tissue or organ repair and cell regeneration, revitalizing your body and slows its aging process.
Chicago Personal Trainers say that knowing the benefits of exercise can help you decide on which is the right thing to do that can help you out with your lifestyle. The road to good health is now before you, many are already on their journey to achieving their optimum body. Be healthy, start today!

Chicago Personal Trainer’s Alternative Household Exercise

2010-05-10T01:58:00.000-07:00

Despite the busy schedule, Chicago Personal Trainer say that exercise fanatics always find time to continue with their schedule, but what happens when you get stuck with work and household chores for the entire week? The good news is, you can still go on with your exercise program even when you're at home and doing your household chores.

Parents who are working and tries their best to get fit, find it so hard to juggle home, work, and health needs altogether. Chicago Personal Trainer say that when the week seem so tight and you just can't find that time to squeeze out and breathe, then this temporary household exercise tips may help you out.

Catching up with weight lifting can be so tiring, by just thinking of it may frustrate you and turn you off with exercise. Carrying your child in your arm or cradling your baby can be as good lifting your weights. Your arm muscles can benefit from this exercise. Firming your arms can be quite easy and enjoyable, mixing pancake ingredients and carrying grocery bags can help in toning your muscles. Even wiping your windows can give you the added benefit of cleanliness of the home and toning that arm and back muscles. If your washing machine got jammed and it is the reason why you lag behind your exercise program then you might have that single reason not to be all grumpy, washing your clothes by hand helps in sculpting your forearms, shoulder and chest.

The healthiest and the easiest way to do abdominal exercise is laughing. Laughing contracts your abdominal muscles and gives your cardiac muscles a healthy exercise. You can get your family to help you out with this exercise, a nice family 'joke time' chat can have you burst into laughter in no time. You can be as funny as you can get. Aside from the uplifting family time, you’ll get the extra advantage of a slender abs. Exercise can be fun and enjoyable at home when you incorporate it with your children's play time. Make your children help you out with trying to complete your crunches or sit-ups, you both will enjoy it.

The gain of having to do exercise out in the open is a fun advantage, taking the chance to walk your dog or do brisk walking with your family and friends is a fun way to exercise your leg muscles and burn excessive fats. In gyms, we use equipments such as treadmills to walk or run on, but brisk walking or jogging through the neighboring streets with family and friends while enjoying the sights that you pass by can give you that sense of enjoyment and it may come as a form of relaxation and stress release.

Now you know another convenient way to push through with your fitness program even when you are away from your fitness abode.

Going Deep Into the Flat Belly Diet under the Chicago Personal Trainer Microscope

2010-05-04T22:41:00.000-07:00

Chicago Personal Trainers say that several diet regimens are emerging today and all claims to be effective and each with a variety of diet regimens to offer. The latest diet known today is the flat belly diet that is the object of scrutiny to both prospective clients and nutritionists if certain diet does work.
The Flat Belly Diet strongly recommends the presence of monounsaturated fat-rich food in every meal to aid in the body's weight loss. The main aim of this diet is to reduce belly fats. People who went under the diet can attest that they felt the change in their body in a matter of days.

The diet helps in hastening the fat burning process, and is said to be recommended by the American Heart Association to reduce the risk of stroke and heart diseases because of the presence of monounsaturated fat in the diet.

There are five food groups that are called as the Flat Belly foods, rich in MUFA'S: Good oils, sesame oil, olive oil, and soybean oil), Nuts and Seeds (ex. Almonds, cashew nuts), Avocado, Chocolate, and Olives. The said diet is approved by the American Heart Association to be healthy for the heart because it can reduce the person’s risk for stroke and heart diseases.

Some critics observed that this diet is the same as the other diet courses that are already present. The diet does not highly recommend exercise that according to Chicago Personal Trainers is essential when having the goal of long term weight loss. The diet requires less calorie intake per day that may not be suitable for active people who wish to undergo with the diet. Moderate fat diet in 32 days may reduce your waistline, but the diet cannot guarantee a firm, sag free and sexy looking abs.

Different ways for weight loss says Chicago Personal Trainers has its own advantage and disadvantage, what’s important is that you find the right diet regimen that fits your lifestyle and needs. The goal should be total body fitness and nutrition, not an immediate solution to weight loss that effects could possibly not last for a long time. The first step to being fit and to live a healthy life is to avoid processed foods, do away with excessive alcohol intake and smoking; adding fruits and vegetables in your meal and doing regular exercise is the way to good health.

Guidelines from Chicago Personal Trainers in Choosing Your Personal Trainer

2010-04-25T04:17:00.001-07:00

Getting in shape is difficult task. The sad part is that the duty of looking for a personal trainer who can facilitate in your endeavor is equally tiring. The achievement of having your desired body is dependent in several factors, but according to South Chicago Personal Trainer, the supreme contributor in getting fit is having the right personal trainer. Here are some guidelines that will help you out in choosing the right personal trainer for you.

First is look for the Personal Trainer's credentials. Sometimes, being a member of an accredited body is proof enough that your trainer is qualified, but searching for more information such as certifications will help. Chicago Personal Trainers say that Educational Background is an essential foundation or basis of how your training is going to turn out, you should look for his/her credentials and figure out his background in Health and Fitness Education. The word of mouth is an effective testimonial especially when they come from your friends or colleagues who have undergone training from the same personal trainer. If you don’t have any referrals then look for testimonials from preceding clients. Most often, personal trainers post pictures and information of their previous clients that can help you out.

Second, look for a trainer that you are comfortable with. Personal trainers who can adapt or adjust to your personality can enhance your working relationship. When you fall into the hands of a trainer that you cannot relate with, it might lead to the failure of your goal. It is significant for a trainer to know how to listen to the concerns of their clients, that way the trainer will be able to create effective ways to motivate his/her clients.

The third requirement is that your personal trainer should at least have basic knowledge in nutrition. Your trainer should be able to know the nutritional contents of the food that you eat. He or she should be able to advise you the correct way of doing your diet. First hand knowledge in proper diet and healthy food options should be an essential tool for your trainer. An important word of advice from South Chicago Personal Trainers is that your trainer should be your coach in proper food intake.

Fourth guideline. A personal trainer that could help you out with body pains. Your Trainer should be highly equipped in handling muscle problems. When you want to have the most credible personal trainer, try to have someone who is a registered physical therapist or someone with the same knowledge and credentials.

Shaping your body and attaining a healthy lifestyle is never easy, there are a lot of obstacles that you have to overcome, you need to keep a positive attitude and maintain your eagerness. What lightens up the burden is the encouragement that comes from your personal trainer and your determination in reaching your goal. Chicago Personal Trainers say that it is wise if you choose a personal trainer that you feel comfortable with and could help you out in reaching your goal.

You Are What You Eat

2010-04-19T10:02:00.000-07:00

The fast paced life of modern the modern age forces us to adapt to the changes that it brings, including those that are not essentially healthy to our diet.

Fastfood chains are growing and multitudes of them emerge in every corner offering us fast ways to fill our hungry stomach, but along with the speedy service and food availability comes excess fats that we do not want for our body to have.

Processed foods are equally famous in every home, because of the busy lifestyle, it is much easier for every family to offer foods that can be easily prepared, but processed foods is neither healthy nor safe for the family. Processed foods contain elements that are damaging to the body; studies show that this type of food contain cancer causing ingredients.

Living healthy includes eating right, it also include the right amount of exercise and proper nutrition. Health is an asset for an individual as well as the entire family, it is therefore important to invest in what matters most and that is keeping our body healthy.

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2010-04-01T01:45:00.000-07:00

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Tips For Acne Treatments & Preventions

2010-03-30T13:41:00.000-07:00

I thought I'd take today to address some health and wellness questions I've received. While fitness is the foundation I want you all to build your lifestyle from, it's also good to be sure your skin is lookin' good too. Right?!? :)

We've all seen the commercials on TV for the acne treatments promoted by actresses. While these products are effective they can also be too pricey for some of our budgets. So we visit the local drug store to find the generic knock off that is half price. That's a great savings but for most people, there are very simple home remedies for acne that work, and they are extremely inexpensive. See the tips below.

1) Keep your face and hair clean.
While this may sound very simple and obvious many people miss the point. You see, your skin has what are called sebaceous glands. These glands produce natural oil. In moderation, this oil is good for normal skin. But if your skin is sensitive or if too much oil is produced acne can develop. Washing your face two or three times per day will go a long way toward keeping this oil in check. Be sure to use a gentle touch as you wash, a massage action is recommended. Over-washing can irritate the acne.

By the way, you should also keep your hair clean. Because your hair is so close to your face any oil from it can be transferred to your face.

2) Keep your hands away from your face. We tend to forget that although our hands look clean they actually carry bacteria, dirt, grim and oil. Do your best to keep your hands clean and to avoid putting them on your face.

3) Try soaking a cotton ball in witch hazel and dabbing your face with it before bedtime or use as a replacement for your regular toner. The results may surprise you.

4) Anytime you use moisturizers or other products on your face be sure that they are non-comedogenic, or acne-genic. This simply means that the products have been developed in a way that will not cause acne.
After using a moisturizer try soaking a cotton ball with benzoyl peroxide and dabbing your face.

5) Exfoliating dead skin cells will help keep skin clean and prevent any build up of oils that can cause acne. But gentle action is always best since rough abrasive exfoliation can cause irritation and make the condition worse.

6) Relax.

Stress has been proven to be related to overactive hormones and various glands of the body. This is definitely associated with acne in many cases. Learn to relax and enjoy life.

Even with these simple techniques it is wise to seek the advice of a professional. Sometimes our doctor can pinpoint an allergy or other cause of the acne. If you decide to use these techniques you will need to be consistent in order for them to be effective.

ONIONS

2010-03-24T16:38:00.000-07:00

In 1919 when the flu killed 40 million people there was this Doctor that visited the many farmers to see if he could help them combat the flu. Many of the farmers and their family

had contracted it and many died..
The doctor came upon this one farmer and to his surprise, everyone was very healthy. When the doctor asked what the farmer was doing that was different the wife replied that she had placed an unpeeled onion in a dish in the rooms of the home, (probably only two rooms back then). The doctor couldn't believe it and asked if he could have one of the onions and place it under the microscope. She gave him one and when he did this, he did find the flu virus in the onion. It obviously absorbed the bacteria, therefore, keeping the family healthy.

Now, I heard this story from my hairdresser in AZ. She said that several years ago many of her employees were coming down with the flu and so were many of her customers. The next year she placed several bowls with onions around in her shop. To her surprise, none of her staff got sick. It must work... (And no, she is not in the onion business.) The moral of the story is, buy some onions and place them in bowls around your home. If you work at a desk, place one or two in your office or under your desk or even on top somewhere. Try it and see what happens. We did it last year and we never got the flu. If this helps you and your loved ones from getting sick, all the better.

If you do get the flu, it just might be a mild case.. Whatever, what have you to lose? Just a few bucks on onions!!!!!!!!!!!!!!

Now there is a P. S. to this for I sent it to a friend in Oregon who regularly contributes material to me on health issues. She replied with this most interesting experience about onions:

Weldon, thanks for the reminder. I don't know about the farmers story...but, I do know that I contacted pneumonia and needless to say I was very ill...I came across an article that said to cut both ends off an onion put one end on a fork and then place the forked end into an empty jar...placing the jar next to the sick patient at night. It said the onion would be black in the morning from the germs...sure enough it happened just like that...the onion was a mess and I began to feel better.

Another thing I read in the article was that onions and garlic placed around the room saved many from the black plague years ago. They have powerful antibacterial, antiseptic properties.

This is the other note.

LEFT OVER ONIONS ARE POISONOUS

I have used an onion which has been left in the fridge, and sometimes I don't use a whole one at one time, so save the other half for later.

Now with this info, I have changed my mind....will buy smaller onions in the future.

I had the wonderful privilege of touring Mullins Food Products, Makers of mayonnaise. Mullins is huge, and is owned by 11 brothers and sisters in the Mullins family. My friend, Jeanne, is the CEO.

Questions about food poisoning came up, and I wanted to share what I learned from a chemist.

The guy who gave us our tour is named Ed. He's one of the brothers Ed is a chemistry expert and is involved in developing most of the sauce formula. He's even developed sauce formula for McDonald's.

Keep in mind that Ed is a food chemistry whiz. During the tour, someone asked if we really needed to worry about mayonnaise. People are always worried that mayonnaise will spoil. Ed's answer will surprise you. Ed said that all commercially- made Mayo is completely safe.

"It doesn't even have to be refrigerated. No harm in refrigerating it, but it's not really necessary." He explained that the pH in mayonnaise is set at a point that bacteria could not survive in that environment. He then talked about the quaint essential picnic, with the bowl of potato salad sitting on the table and how everyone blames the mayonnaise when someone gets sick.

Ed says that when food poisoning is reported, the first thing the officials look for is when the 'victim' last ate ONIONS and where those onions came from (in the potato salad?). Ed says it's not the mayonnaise (as long as it's not homemade Mayo) that spoils in the outdoors. It's probably the onions, and if not the onions, it's the POTATOES .

He explained, onions are a huge magnet for bacteria, especially uncooked onions. You should never plan to keep a portion of a sliced onion.. He says it's not even safe if you put it in a zip-lock bag and put it in your refrigerator.

It's already contaminated enough just by being cut open and out for a bit, that it can be a danger to you (and doubly watch out for those onions you put in your hotdogs at the baseball park!)

Ed says if you take the leftover onion and cook it like crazy you'll probably be okay, but if you slice that leftover onion and put on your
sandwich, you're asking for trouble. Both the onions and the moist potato in a potato salad, will attract and grow bacteria faster than any
commercial mayonnaise will even begin to break down.

So, how's that for news? Take it for what you will. I (the author) am going to be very careful about my onions from now on. For some reason, I see a lot of credibility coming from a chemist and a company that produces millions of pounds of mayonnaise every year.'

Also, dogs should never eat onions . Their stomachs cannot metabolize onions .Please remember it is dangerous to cut onions and try to use it to cook the next day ,it becomes highly poisonous for even a single night and creates Toxic bacteria which may cause Adverse Stomach infections because of excess Bile secretions and even Food poisoning.

Age 40 and Your Body

2010-03-15T09:14:00.000-07:00

Many People at age 40 experiences several health problems, some like to say that 40 is the new 30 for women of today, and that age is just a number. In many ways this is true, a woman is as old as she allows herself to feel. But, even after all the affirmations, it is obvious for women or men to feel young, health, and actually BE healthy, they must get a handle on their overall wellness. One of the common health problem of women is osteoarthritis. Osteoarthritis is when your joints begin to to deteriorate. This is the most common form of Arthritis in the country. Half of all people over age 65 have some sort of osteoarthritis and it affects over 20 million adults. Some global fact about this disease include that it is less of a problem in East Indians, South African's and Southern Chinese, but highly common in the Japanese populations.

When men approach the big 4-0, they tend to experience andropause. Andropause is the time in a man's life when the hormones naturally start decline usually during their late forties or early fifties. This decline continues into the eighties. Controversy surrounds the disease as many believe the belief of male menopause is more fiction than truth. The Andropause is a gradual process and not exactly the same as menopause. However, like women undergoing menopause, the decrease in hormones in men result in them suffering from symptoms of the Andropause. However, like menopause, symptoms of andropause can vary from person to person. Turning 40 is one of the key psychological milestones in a person’s life when they evaluate who they are and where they want to be going.

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JW Fitness Training

(773) 732-8549

Get a FREE session - LOTS of FREE advice

2010-03-13T09:17:00.000-08:00

Top 10 Tips for Gaining Mass

2010-03-03T09:04:00.000-08:00

10. Use free weights for all heavy sets
9. Utilize compound movements
8. Find areas of improvement
7. Experiment to find your best mass-building exercises
6. Avoid injury
5. Utilize optimum sets
4. Don't count exercises
3. Perform optimum reps
2. Flirt with maximums
1. Eat your meat

For more info and details on how to execute this list contact Jay-

JW Fitness Training

(773) 732-8549

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2010-02-25T09:24:00.000-08:00

For the Men: Improving Libido

2010-02-20T09:16:00.000-08:00

Libido in other terms is generally referred as sex drive or desire. A high libido is the basic requirement of giving love, pleasure and full satisfaction to your partner. Maintaining your libido is very important for a fulfilling life. But due to several problems men lose their libido. This article discusses major causes of low male libido and how to prevent it.

A high libido is what every man desires, but only few really enjoy the pleasure of full satisfaction during lovemaking. Many men suffer from a temporary loss of libido. The good news is that the temporary loss of libido can be recovered through natural, safe and effective male enhancement supplements.

Many men who suffer sudden or temporary loss of libido may be able to improve it by simple lifestyle changes. In this article you will learn the biggest causes of low libido and some useful ideas and tips that can help.

Why libido declines?

1. Stress - One factor that can reduce sex drive is stress. You can take herbal anti-stress supplements like ashwagandha that act as overall body tonics. Ashwagandha also works as a natural aphrodisiac and boosts libido. Other useful supplements are ginseng and ginkgo which work to reduce stress and also increase blood circulation and nitric oxide production.

2. Decreased nitric oxide levels - Nitric oxide is the key in the erection process and if you don’t have enough, you simply won’t be able to get a proper erection. Nitric oxide naturally declines with age and is the problem for most older men. However, there are methods to boost it naturally and safely.

When a man has sexual feelings, the brain communicates these thoughts through the nerves, and these are transmitted to the genitals. The nerves relax the muscle cells by releasing nitric oxide into the walls of the blood vessels entering the penis. This allows greater blood to flow to the penis and an erection is the end result. If insufficient nitric oxide is produced then you will have a poor erections.

How to improve libido?

1. Zinc - It is required for the production of testosterone and zinc content of the prostate gland and sperm is higher than in any other body tissues. Zinc not only promotes testosterone, but also helps to maintain semen volume which together aide in maintaining libido and keeping your sperm healthy.

2. Selenium - Modern farming methods decreases selenium levels in foods so its deficiency is common. Almost half of the selenium in a man is in the testes and seminal ducts and men lose selenium in their semen. This helps explain why its so important for optimum sexual performance.

3. Magnesium – It is vital for the production of sex hormones, such as androgen and estrogen and the neurotransmitters that modulate the libido such as dopamine and norepinephrine.

4. Amino acid – If you have a goal to increase nitric oxide levels simply take L Argentine, a non-essential amino acid. It boosts sex drive and adds some vigor to your love life.

Continue routine preventive measures such as nutritional dieting, and exercise. It also helps to keep an open and honest communication system with your partner. There is never a reason to feel depressed, ashamed or embarrassed – you’re not alone.

Habits That Keep You Alive

2010-02-17T15:58:00.000-08:00

I have to share this article I found by my friend, guest author mj360. I couldn't agree more about the effective combination of Metamucil, fish oil supplements and baby aspirin.

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Start your morning with a glass of water and a couple teaspoons of sugar-free Metamucil. I don’t care how old you are, Metamucil is not just for your grandparents – and honestly, it does not taste bad. Stir up your mix and drink it all down, the sooner the better, because it will start to gel up pretty quick. Take an Omega-3 fish oil supplement and a baby aspirin (88mg) with your drink. Why?

#1 Metamucil is like Liquid Drano for your digestive system. It’s made of psyllium husks, a non-digestible, non-soluble fiber, which bulks up in the stomach and traps fat molecules. In addition to trapping fat in the stomach and digestive tract, Metamucil also helps you to lose weight, purge the body of colon build-up, and clears out the fat in the bloodstream. Plus it gives you regular bowel movements and it lowers your cholesterol! If you’ve ever had issues of feeling bloated, have IBS, experience irregular BM frequencies, or have high cholesterol this will change your life almost immediately.

Here’s an interesting fact about your digestive system. It’s the hardest working muscle in the human body. The reason we feel tired some days more than others has more to do with what we are eating than how much sleep we’re getting. For example, when a person has a big dinner, or late meal, they’ll wake up the next morning much hungrier than if they had a light meal, or ate earlier in the evening. You would think if you eat later, you should be full longer. Right? Well, you spent so much energy digesting your large and/or late meal you’re literally exhausted by the time you wake up, leaving you hungry and tired.

#2 Research on the benefits of omega-3 fish oil supplements is incredible. Simply taking this with your morning mix will help you maintain excellent cholesterol levels, lowers blood pressure, helps prevent Alzheimer’s and so much more. Check out this intense-workout article for great information.

#3 Baby aspirin (low-dose). Research has now proven that taking one baby aspirin a day decreases morbidity. Meaning it will help you to live longer, period. It builds a protective layer around your heart, strengthening arteries and aiding in heart attack and stroke prevention. This is a no-brainer, but there are conditions when it may not be right for you. Consult your physician and read this WebMD article for more reasons NOT to try aspirin therapy.

I have been living with this morning mix for the past few years, and it’s changed my body. That’s why I recommend it, it’s simple, and it works. What have you got to lose? My cholesterol went from LDL 201 to about 171, blood pressure went from hypertension levels of 155/95 to 125/75 and I’m the most ‘regular’ and comfortable in that area than I ever have been. While true, it was not this morning mix alone that contributed to my increased health, but it is definitely a big contributor and a perfect way to start my day.

For more info contact me-

JW Fitness Training

(773) 732-8549

Exercise Your Cold Away

2010-02-12T05:54:00.000-08:00

While more research is needed in order to fully understand the effects of exercise on the immune system, there is a link between moderate, regular exercise and a strong immune system.

Research conducted by Dr. David Nieman concluded that individuals who perform a moderate-intensity walk for 40 minutes per day had half as many sick days due to colds or sore throats as those who don’t exercise.

What’s happening internally?
During moderate intensity exercise, immune cells circulate through the body at a more rapid pace, and are better able to kill viruses and bacteria due to a temporary boost in the production of macrophages. Although the immune system generally returns to normal within a few hours, consistent regular exercise is believed to make these positive changes in the immune systems last a little bit longer.

Is more better?
While moderate exercise has been linked to a positive immune system response, there is also evidence to suggest that too much intense exercise can reduce immunity. During intense physical activity, stress hormones cortisol and adrenaline raise blood pressure and cholesterol levels and suppress the immune system. Research has shown that more than 90-minutes of high intensity endurance exercise can actually make individuals more susceptible to illness for up to 72 hours following the conclusion of the exercise session.

Tips to improve your immune system:

Engaging in moderate intensity exercise (on a scale of 1-10, moderate intensity would be about a 6) 30 minutes per day, at least five days per week. Remember, exercise can also be accumulated in shorter bouts (e.g., three 10-minute bouts) over the course of the day.

In addition to regular exercise, eating a well-balanced diet, obtaining adequate sleep, and reducing stress will also help to ensure optimal immune system function.

JW Fitness Training

(773) 732-8549

Locating Your Back Pain

2010-02-07T09:52:00.000-08:00

There are lots of great articles about back pain, but I'd like to take some time and delve into “where” the origin of the pain is in order to effectively understand it and therefore treat it.

As if lower back pain wasn't hard enough to get rid of, did you know that where you feel your pain probably isn't where the problem is (or the source of where your pain is?) All muscles in the human body have the ability to refer pain.

This means that when a muscle is injured, tight, in spasm or congested it will often cause pain far from where the problem is. And the muscles in the Lower Back are no exception and can certainly have complicated pain referral patterns that can confuse a lot of people, even trained healthcare professionals.

To make this simple, below is a list of common back pain problems so you can decide which fits you:

1. Lower Back pain and stiffness after sitting or bending or going from sitting to standing especially along the lower spine and across the waistline-

Common causes: Hip flexor (muscles in the front of the hips) tightness, spasm or strain, especially in the Psoas muscle which attaches to all levels of the Lumbar Spine (lower back), including the intervertebral discs, and runs forward and down along the front portion of the pelvis to attach at the upper groin area. Also involved is the Iliacus muscle which attaches at the pelvis and runs forward and down along the front portion of the pelvis to attach next to the Psoas muscle at the upper groin area.

2. Localized pain at the Sacroiliac joint (the bump you feel at the waistline just below your lower back) when you stand-

Common causes: the Gluteal (buttocks) area and front of hips. Tightness and or weakness in the Gluteals as well as Hip Flexor (front of hips) tightness/ spasm.

3. Pain radiating down the outside or back of your leg when you stand-

Common causes: Piriformis muscle (a deep muscle located underneath the Gluteals) tightness and or spasm as well as Gluteal tightness, strain and overuse.

4. Pain in Lower Back while you sit-

Common cause: Spasm of the lower back paraspinal muscles (the small stabilizing muscles along our spine.)

5. Pain in buttocks area-

Common causes: Quadratus lumborum (a muscle that attaches to the top back portion of the pelvis and runs up along the spine and attaches to the lowest rib) muscle tightness and piriformis tightness.

*****
Now this is a small and partial list but it can give you an idea that where you "feel" the pain is not often where the problem is.

Once you can identify the true cause of your back pain, then the solutions are much more obvious. And your time spent trying to fix yourself is better utilized and more effective. Most often treatment for low back pain consists of exercises to help balance muscle imbalances. If the cause is understood, the exercises can be chosen correctly and performed correctly leading to a speedier recovery.

For more info and a free session contact me-

JW Fitness Training

(773) 732-8549

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2010-02-04T08:02:00.000-08:00

Use it or lose it!

2010-02-02T09:48:00.000-08:00

If you’ve been sidelined by an injury, or you’re considering taking a break from exercise, you might wonder if you’ll lose your hard-earned strength and endurance. Some loss of fitness is inevitable, but there are ways to help minimize it.

Here’s what happens to your body when you take a break from exercise.

Matters of the Heart
The degree to which cardiovascular fitness declines during a period of de-training depends upon what kind of shape you were in to begin with. Individuals who are extremely fit, such as highly trained athletes, experience a rapid drop in fitness during the first three weeks of detraining, after which the rate of loss tapers off.

A significant level of fitness—higher than that of an untrained person—is retained for about 12 weeks. Individuals with low-to-moderate fitness levels show little change in cardiovascular fitness within the first few weeks, but their abilities rapidly decline in the weeks immediately following that period.

Performance Jitters
The ability to perform a given sport or activity, whether it involves swinging a bat in softball or running 10Ks, invariably declines when the sport is abandoned for any length of time. Marathoners experience a noticeable reduction in endurance performance during a maximal aerobic treadmill test after just 15 days of inactivity.

Similarly, swimmers experience a decrement in arm strength within as little as a month layoff from their normal training regimen.

Numerous variables come into play when analyzing the ability to perform a particular sport-specific skill, making it difficult to analyze the effects of detraining. Some are like riding a bike—you never forget how—while others, such as the ability to deliver an accurate serve in tennis, involve specific timing and well-trained muscles.

Speaking of Muscles...
With the exception of a genetically blessed few, most of us have to work at building strength through formal or informal strength-training workouts. Again, well-trained athletes have the edge, because the positive effects of training remain evident for weeks, sometimes even months, after training is stopped.

Lesser-trained individuals can expect to see their muscle strength and conditioning levels decline at a slightly faster rate, though not at the levels seen in sedentary individuals.

Stem the De-training Tide
Experts agree that the best way to avoid losing much of the health and fitness benefits you’ve worked so hard to achieve is to do something. If you can’t find the motivation to run for a few weeks or longer, try walking instead. Cross-training is popular because it is a viable means of maintaining, or even increasing, one’s fitness level.

Runners can give their knees a break by switching to cycling, swimmers can work their legs on a stair stepper, and aerobics enthusiasts can take their workouts outdoors by hiking through a local park or reserve.

If an injury is keeping you from your favorite activities, take your worries to the pool. Of course, it’s always advisable to check with your physician before resuming exercise after an injury. Regardless of which activity you choose, be sure to progress gradually.

If boredom is the problem, now is the time to try that sport you’ve been considering for so long. In-line skating, tai chi, boot-camp workouts—whatever strikes your fancy. The key is to keep your heart and muscles challenged to minimize the de-training effects that come when you are taking a break from your usual routine.

JW Fitness Training

(773) 732-8549

Increase Your Endurance

2010-01-28T09:41:00.000-08:00

We've all had that frustrating feeling of been working out for quite awhile, yet we've "hit a plateau" - and cannot seem to build up our endurance beyond a certain point. Here are some tips that can help you get beyond your plateau and increase your endurance in your workouts.

First of all, if you're looking to increase your weight lifting endurance - the best way to do that is by working on your cardio program. Improved cardiovascular fitness, whether done by running on a treadmill, riding an exercise bike, or workout out on an elliptical trainer, is an excellent way to improve your endurance during a resistance training workout.

When you put together your cardio training plan, divide it into three levels. The first level is your intense plan - this is where you're training so hard, you can't talk to anybody during your workout, even if you tried. Your intense plan pushes you to and maybe even beyond your limits. This is the plan that will help you the most because the more you push your limit, the easier it will become to increase it.

The second level is your moderate level - this is where you could blurt out a few short words. The moderate level is important because it also pushes your limit, but it doesn't push your body as hard as the intense level. You don't want to do the intense plan all the time because you'll get burned out and so will your muscles!

Finally, the third level is your recovery level - this is where you could carry on a conversation while working out. This level provides the much-needed break your body needs from the intense and moderate workouts.

Next, plan your routines. You can base your plan on whether you do your cardio workouts once a week, twice a week, or three times a week. If you workout more than this for your cardio routine, just double up the routines - if you workout four times per week, take the 2x plan, and do it twice during the week.

- 1x per week: Do the "Intense" workout (below), then do 15 minutes at an easy pace.
- 2x per week: Do the "Intense" workout one day, then the "Moderate" one the other day.
- 3x per week: Do "Intense" one day, "Moderate" the next, and "Recovery" on the third.

The Workout:

- Intense: To complete an intense workout, do eight alternating sets of 1 minute at hard, 1 minute easy - without rest between sets.
- Moderate: To complete a moderate workout, do five alternating sets of 3 minutes hard, 2 minutes medium - without rest between sets.
- Recovery: To complete a recovery workout, do 25 minutes at an easy pace

After a couple of weeks with this workout plan you should start to see your endurance increase and improve - both in your cardio workouts, as well as your weight training sessions. Have a great workout! Come visit us.

JW Fitness Training

(773) 732-8549

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2010-01-22T10:40:00.001-08:00

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Personal Training Services

2010-01-22T10:37:00.000-08:00

Personal Training Services

Chicago Get-Fit In-Home Personal Training Packages

Need structure? Need accountability? Need on-going motivation without having to leave your home? If you said yes to any of these questions, then choosing a In-Home Personal Training Series is the perfect option for you. No more traveling to and from the gym. No more waiting in line to use equipment! Save your gas money and let us bring the gym to you! Our trainers will show up at your home or office with equipment to give you a great workout in just 30-60 minutes!

How does it work?

Fitness Consultation (Discuss your goals in detail and were I can help you)
Goal Road Map (Steps we have to take to reach your goal)
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Program Design (Trainer will develop your personalized fitness program)
One on One Training Sessions (Your trainer will come to you to coach you through your workout safely)
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If you are serious about working toward your fitness goal with help from a trainer, contact us today to schedule your Free Fitness Consultation and Training Session!

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Are you self-motivated? Do you travel frequently? Is your time so demanding that it's hard to commit to regular appointments with a trainer? Introducing, Online Personal Training! Online Personal Trainig is the next best thing to seeing a trainer in person. Online Personal Training is ideal for those with busy lifestyles and fitness enthusiast who like to workout independently, but would like assistance and ongoing motivation from a trainer.

To learn more about on line training, contact me today!

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Looking for a great abdominal workout? Want to tone or strengthen your lower or upper body? Choosing one of many ready to use exercise routines is the way to go! Remember, these are pre made routines. Not prescribed programs. If you are interested in any of our exercise routines, contact us today!

Exercise Routines: $20/routine