As a personal trainer, I talk to many people who want to be healthy and fit, but can’t seem to find the time in their busy lives. It may sound simple, but health and fitness is a choice. The fact is that we somehow find the time to do the important things in our lives regardless of how busy we are.

I can usually tell when the person I am training has made the choice to be healthy and fit and when they have not. The people who have made the choice do not look back; do not make excuses; and most importantly believe change is possible. 

Action step for today …

Make the choice today to be healthy and fit. Stop making excuses. And remember, the key is consistency and NOT perfection.

God bless you and have a great day!

Edwin

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I have talked to many parents concerned about their children not getting enough exercise. This led me to embark on a journey to help your kids re-discover how fun exercise can really be. This is why I have decided to open a “kids only” fitness boot camp and karate program in Canton Michigan. This program will begin in March 2009. To get more information on this program you can visit www.michigantransformationbootcamp.com.

As adults, we often think of exercise as going to a gym and running on a treadmill for an hour of boring exercise or using exercise machines for one boring repetition after another.

On the contrary, exercise does not have to be boring. As a matter of fact, that’s why most Americans don’t exercise at all. They can’t tolerate the mindless repetition often associated with exercise.

When kids are introduced to fun activities that they enjoy doing, such as, jumping over objects in an obstacle course or jumping up to throw a karate kick, they won’t have to be forced to exercise – they will want to.   As a matter of fact, they won’t really see this as exercise at all, but instead as playing or having fun.

Here are some helpful tips to encourage your kids to start exercising.

Ø       Find out what they enjoy doing that involves moving their body in some way. It doesn’t really matter if they join a sport’s team or simply take a swimming class; the important thing is to get them moving.

Ø       Don’t force them to exercise – that won’t work! Instead help them to discover an activity they really enjoy and then encourage them to just start doing it.

Ø       Give them an incentive to exercise. Maybe agree to take them on a special trip if they stick with an activity for 2 months.

Action step for today …

Talk to your kids today. Don’t put it off. Help them discover an activity they really enjoy. This may take some exploring, but I believe that most kids will be open to trying new and exciting activities if we as parents guide them along the way.

God Bless and enjoy the journey with your kids!

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Be Organic God’s Way!

Edwin

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With the recent salmonella outbreak associated with peanut butter products, I felt a need to talk about the importance of a strong immune system. According to the Mayo Clinic, “preventive methods are especially important when preparing food or providing care for infants, older adults and people with compromised immune systems.”

You probably already know that there are many factors that compromise your immune system, including poor eating habits, such as eating too much sugar, and experiencing too much stress in your life, but did you know that sleep deprivation can also weaken your immune system? Research indicates that sleep deprivation affects the body’s ability to fight infections.

I know about this first hand. Although I rarely get sick, I experienced the effects of not getting enough sleep over the last couple of weeks. Due to a new business venture I started a couple of weeks ago; I fell into the trap of pushing myself too hard and unfortunately didn’t follow my own advice. And as a result, I was sick over the weekend.

Believe me! My sleeping patterns are going change this coming week.

Action step for today …

Get enough sleep! Make getting enough sleep a priority — not the first thing that goes when you get busy. Your immune system will be stronger and when your immune system is strong it will fight against disease and be better prepared to fight off infections such as Salmonella.

Other factors to consider in the prevention of Salmonella … According to the Mayo Clinic you should follow a few simple suggestions to avoid salmonella. And of course, avoiding peanut butter products until things get sorted out is also advisable:

·      Keep eggs adequately refrigerated (lower than 41 F), and discard cracked or dirty eggs. Avoid keeping eggs unrefrigerated for more than two hours.

·      Cook eggs for 15 seconds or more at 145 F. Eat eggs promptly after cooking.

·      Avoid eating raw eggs, as in cookie dough, homemade ice cream or eggnog. If you must consume raw eggs, ensure that they have been pasteurized. Check the egg carton or package for labeling. 

·      Separate uncooked meats from produce and cooked foods to prevent transfer of any bacteria.

·      Wash your hands after handling uncooked foods. Also be sure to thoroughly wash cutting boards and utensils.

·      Wash your hands after contact with animals, including reptiles, rodents and other pets.

·      Wash your hands after handling human and animal feces, including those of household pets.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Be Organic God’s Way!

Edwin

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Dallas-based boot camp takes flight and lands in Canton.

  Canton, MI (December 31, 2008) – The Transformation Boot Camp announced today its newest location in Canton.  The Transformation Boot Camp Canton offers non-military, completely motivational fitness programs for men and women of all fitness levels Monday through Friday at 5:30 a.m. to 6:30 a.m. and 4:00 p.m. to 5:00 p.m.

“With the success of this program in the Dallas area over the past 5 years, we really felt the need to make it available to the men and women of the United States looking for a fitness solution,” said Mike Thornton, creator of the Transformation Boot Camp.  “With campers losing anywhere from 10 to 100 lbs, we knew we had found a formula that worked for men and women of all fitness levels.”

Classes are held Monday through Friday at 5:30 a.m. to 6:30 a.m. and 4:00 p.m. to 5:00 p.m. at Boliard’s Martial Arts Studio in Canton.  For additional information or to register, please visit www.MichiganTransformationBootCamp.com.

About the Transformation Boot Camp:
The Transformation Boot Camp was started in Dallas, Texas in 2003 by fitness expert Mike Thornton and offers its participants a non-military approach to boot camps.  Using positivity and encouragement as motivators, the Transformation Boot Camp combines metabolic-boosting workouts with education to help men and women of all fitness levels achieve their fitness goals.

Contact:
Edwin Petty
Key Web Enterprises, LLC
734-667-4070
edwin@MichiganTransformationBootcamp.com
www.MichiganTransformationBootCamp.com

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Do you ever feel like God doesn’t care about you? Do you wonder why He seems so distant at times – especially in times of great need or crisis?

If so, then you’re not alone. I too have had these feelings. And anybody who says they’ve never had these feelings is probably lying. The good news is that God NEVER lies.

“God is not man, one given to lies, and not a son of man changing his mind. Does he speak and not do what he says? Does he promise and not come through?” Numbers 23:19 (The Message)

During my morning devotional today, this verse really popped out at me. I immediately stopped reading and began to meditate on how awesome God is. When God makes a promise, He keeps it. For example, when God said in Hebrews 13:5, “I will never leave thee, nor forsake thee“, He meant it. You can be assured, even though God may seem to be a million miles away at times, He is right there with you every moment of your life. He knows the challenges you face and the tears you shed and He does care!

Action step for today …

I encourage you to read Numbers 23:19 over and over again and then stop and meditate on the fact that God NEVER lies and He always keeps His promises. Make a decision today to trust the promises of God even though He may seem distant. When we genuinely trust God, I believe it puts a smile on His face.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Be Organic God’s Way!

Edwin

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Simple Holiday Weight Management Tips

To help keep your waistline down during the holiday season, you can simply increase the number of calories you burn daily, both through exercise and from daily activities. Below is a list of simple things you can do to keep from gaining weight over the holidays. They may seem obvious and simple, but if you make a conscious decision to do them, they can have a huge impact on your weight management goals.

•Ø       Walk more – park at the back of the parking lot

•Ø       Stand more – wrap presents standing up at a table

•Ø       Take the stairs instead of the escalator/elevator

•Ø       Wash the dishes by hand instead of using the dishwasher

•Ø       Play a board game with your family instead of watching TV

Action step for today …

Start today to incorporate these simple tips and avoid gaining weight over the holidays. Let’s face it, most of us overeat during the holidays, but with a little effort, you can maintain your weight and you won’t have any regrets when January 1 roles around.

God Bless and Happy Holidays!

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Spending more than 20 minutes doing cardio can actually cause you to preserve fat.

According the Dr. Al Sears, “burning fat while exercising signals to your body that it needed the fat. This trains your body to make more fat for the next time you exercise. Your body then replenishes your fat each time you eat and becomes efficient at building and preserving fat necessary for long mid-level cardiovascular sessions in preparation for the next endurance workout. In doing so, it sacrifices muscle and other high-energy burning tissues and preserves fat.”

If you want to lose body fat try short duration interval cardio for 20 minutes, instead of long duration cardio, such as running on a treadmill for 45 minutes. I get my best cardio workouts when I increase the intensity of my intervals and keep the duration to 20 minutes. Studies have shown that you lose body fat 9 times faster with this strategy.

Below is an example cardio workout…

•Ø       Warm-up for 5 minutes and then stretch

•Ø       Using a  bike, pedal as fast has you can for 30 seconds to a minute

•Ø       Rest for 1 minute (slowly pedal and let your heart rate come down)

•Ø       Again, pedal as fast as you can for another 30 seconds to a minute

•Ø       Then rest again for 1 minute (slowly pedaling)

Repeat the above cycle for 20 minutes. If you are new to cardio, you can start with 5 minutes and build your way up to 20 minutes. Wear a heart rate monitor and stay within 80% of your maximum heart rate during this exercise.

Once your 20 minutes of cardio is complete, you will need to cool down by slowly pedaling or marching in place until your heart rate comes down below at least 60% of your maximum heart rate. And don’t forget to stretch.

Remember, your body adapts to the demands placed on it, so change your exercise routine about every 4 weeks. For example, instead of using a bike, you can use a jump robe or any other type of cardio equipment you like. You can also change your routine by increasing the intensity between rest periods by going faster or increasing the level on your bike or other equipment.

Important Note: As I mentioned above, when doing intense cardio you need to wear a heart rate monitor and don’t go over 80% of your max heart rate. And as always, I recommend seeing your doctor before starting any new exercise program.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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What do you think when you hear someone say that honey is better than sugar?

Years ago, (more than I care to name) when I heard anyone talk about how much better honey was than sugar, I was immediately turned off.  I thought of honey as a waxy tasting substance that made anything I put it on taste like wax.  I didn’t really care that it was “suppose” to be better for you than sugar.  I was not interested at all in replacing my sugar with honey, no matter how much better it was suppose to be. 

Years later when my husband talked me into trying raw, unfiltered, unheated honey, I was so surprised.  What happened to the waxy unappetizing taste? It did not at all resemble the honey that I remembered.  It actually tasted really good and I wanted more. 

I came to find out that the honey I had been eating in restaurants and from supermarket shelves was processed honey.  I then discovered that this same honey was not so good for you after all.  Most of the vitamins and minerals go away when it is processed and heated.  However, the raw unprocessed honey that actually tastes good is actually good for you!  Wow, how could this be?  I could now replace my processed sugar with something I actually liked and then feel good about it, because it’s actually good for me. 

I decided I had to find out if this was true, so I started looking into and found out the following. Unlike sugar, honey is a unique food, a living, organic.  It is an instant energy building food, an antioxidant containing all the essential minerals necessary for life. It has seven vitamins of the B complex group, amino acids and enzymes. Sounded pretty impressive.

Honey goes into the blood stream in fifteen minutes.  Ordinary sugar, a chemical saccharose, is completely indigestible, absolutely dead and harmful. It takes the human system 2 – 4 hours of hard work to invert and convert saccharose into simpler digestible form of glucosides, and then assimilate, exhausting the human system.

Dr. Paul Carlton wrote in his book “The three killer foods” that sugar is a poison, a 100% chemical, one of the 3 killer foods.  That didn’t sound too good!

On the other side, honey produces more energy than its weight and in doing so it uses part of the accumulated fat and cholesterol. It therefore is excellent in any weight reduction plan. WOW, something that tastes so sweet & so good can be used when trying to lose weight!

In fact, honey contains so many minerals, vitamins, enzymes and inhibine, a newly find antibacterial agent that acts like penicillin, and other antibiotics, killing microbes and germs that it is correctly called a medicine; the elixir of life. It has been used as medicine for millenniums and is still used in prescriptions for cold.

Honey is also a mild laxative which helps digestion. In Dr. Jarvis’ best seller book “Folk Medicine” he recommends honey and apple cider vinegar for health and strength and to be taken many times a day.

REMEMBER THOUGH.  It has to be raw unheated honey.  If it doesn’t say “RAW” on the honey package, then it is processed and the benefits aren’t there. 

The best part of all this is that you can satisfy your sweet tooth, treat you body good, and feel good about it.  I not only use it in my tea, cereal, as a snack, but I use it in cooking as well.

Have you tried raw honey yet?  Let us know and tell us your experience since using it.  I am so happy I have found this awesome food. 

Enjoy

Patricia 

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Do you want to enjoy your holiday meals, but don’t want to gain 5 pounds over the holidays?

If you’re like most people, the answer is yes.

Below are a few tips that will help you enjoy your holiday meals without the guilt.  And more importantly these tips will help you keep that extra 5 pounds off. So before you head to that holiday party, consider the following: 

1.    Drink a glass of purified water one-half hour before you eat and then two glasses of water two and a half hours later.

Why? You will feel full and eat only when food in needed, so the amount of food you eat will decrease drastically.  The type of cravings of food will also change. 

With sufficient water intake, we tend to crave proteins more than carbohydrates. 

2.    If you’re going to cheat, limit the damage by doing it within a one hour time frame.

First, eat a healthy low-carb breakfast and lunch full of healthy proteins, fats, fruits, and vegetables. 

Then, after the body has been deprived of insulin releasing foods high in carbohydrates for two consecutive meals (your healthy breakfast and lunch) the body starts making adjustments.  It releases less insulin because it’s not expecting the next meal to be heavy in carbohydrates.  When that happens, less insulin is released; less fat is stored; and more fat is used up.   

But remember, if you’re going to cheat, make sure you do it within 60 minutes.  When you eat within a one sixty minute time frame, the body can be triggered to produce only so much insulin.  However, if you continue to eat longer, the body will release a second phase of insulin, which will lead to weight gain.

3.    Chew your food 25 – 50 times  

Chewing slowly and thoroughly can help you maintain a healthy weight as you allow your brain to register the amount of food you are consuming.  People who chew more consciously eat less.

The key is to get started right away using these easy to follow tips to help you with your weight management, especially over the holidays.  Remember if you limit the damage over the holidays, it will be much easier for you to reach your ideal weight during the next year.  

I hope these tips help you enjoy the holiday season a little more without the guilt while still making an important step toward your weight loss goals.   

Holiday Weight Management Action Plan…

Before heading to that holiday party, drink plenty of water and eat a healthy low carb breakfast and lunch. And then when you eat your big meal try to finish within one hour including dessert. As mentioned above this will help lesson the impact of the extra carbs. 

Also, try to avoid snacking on unhealthy finger foods before and after the big meal. You would be surprised at the amount of calories you can consume simply by snacking on finger foods before and after your meals. And one more tip, limit the amount of starchy foods, such as potatoes. Starchy foods will do more damage to weight management than turkey or even pumpkin pie.

Use these tips throughout the holidays and you will love yourself for it. Not only will you feel better and have more energy for fun with your family, you won’t have to worry about taking off the 5 extra pounds in the new year!

If you want to accelerate your fat loss and experience the benefits of circuit training and you live in the Canton Michigan area, I encourage you to call me now toll free at (866) 385-9685 to find out how you can get one week free of my boot camp or personal training.

You can also send your questions to questions(at)keys2wholeness.com.

Call Now!

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Check out my video below. You will see a demonstration of the proper way to do prone iso abs. Prone Iso Abs is an excellent core stabilization exercise. When you do prone iso abs the proper way, you will reduce the risk of injury and it will be a much more effective exercise for you.

This video is part of a series of videos that demonstrate the proper way to do the exercises for an example circuit training program. This method of exercising will burn fat 9 times faster than traditional forms of exercise. You will perform 5 exercises in sequence. In the example of the prone iso abs exercise being demonstrated, you will perform them for 50 seconds and then rest for 10 seconds and then move on to the next exercise.

If you haven’t already done so, check out the other 4 exercises in this video series for a great circuit training routine that will burn fat fast.

If you want to accelerate your fat loss and experience the benefits of circuit training and you live in the Canton Michigan area, I encourage you to call me now toll free at (866) 385-9685 to find out how you can get one week free of my boot camp or personal training.

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