Access Fitness - Claremore's 24/7 Fitness

15 minutes of fitness a day can add 3 years to your life

2011-09-08T14:24:00.000-05:00

15 minutes of fitness a day can add 3 years to your life

New Clinical Trial Reveals Nutrient Which Helped Participants Lose 3X More Weight Than Average. The Average Weight Loss Of People Who Took This Nutrient Was 30 Pounds In Just Three Months.
Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more.
Dusty Day
918-341-8130
www.AccessFitnessclaremore.com

5 Must-Do Butt Exercise

2011-09-07T08:00:00.000-05:00

We all want a nice booty, right?

Incorporate the following best backside exercises in your regular strength routine and you'll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.

Kettlebell Swings
Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you'll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart. Place the kettlebell about one foot in front of you. Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell. From your "hike position" (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don't let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at "attention" with your hands about chest height.

Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.) Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms. If the bell ever gets too far out in front of you, never reach for it- just let it drop!

Lunges
Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don't let your moving knee extend past your toes.

Step Ups
This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you'll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.

Hip Extensions
Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you'll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you're reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.

One-Legged Deadlifts
One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.

In case you're not a current member of our boot camp, we cover all of these great exercises and much more. Call today for more information 918-923-0348

New Clinical Trial Reveals Nutrient Which Helped Participants Lose 3X More Weight Than Average. The Average Weight Loss Of People Who Took This Nutrient Was 30 Pounds In Just Three Months.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more.

What is astaxanthin

2011-04-14T11:04:00.001-05:00

This truly is one of the most-read articles my partners at Prograde have ever published. You see, most supplement companies want nothing to do with this nutrient. Well, at least it seems that way.
You'd think with all this powerful research coming out they'd be following our lead.

Click here ------>>>> One Of The Most Read Fat Loss Articles

Personally, I love the fact I'm able to share this information with you. It's so promising...inspiring, even. Bottom line: This article puts you on the fat loss cutting edge.

The Secret Is Out >> Click here for the secret

New Clinical Trial Reveals Nutrient Which Helped Participants Lose 3X More Weight Than Average. The Average Weight Loss Of People Who Took This Nutrient Was 30 Pounds In Just Three Months.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more.

Dusty Day
918-341-8130
www.AccessFitnessclaremore.com

My profiles: Facebook Blog YouTube Fit Pro Magazine

Hidden veggies may help shed pounds - Health - Diet and nutrition - msnbc.com

2011-04-11T19:31:00.000-05:00

Hidden veggies may help shed pounds - Health - Diet and nutrition - msnbc.com

New Clinical Trial Reveals Nutrient Which Helped Participants Lose 3X More Weight Than Average. The Average Weight Loss Of People Who Took This Nutrient Was 30 Pounds In Just Three Months.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more.
Dusty Day
918-341-8130
www.AccessFitnessclaremore.com

My profiles: Facebook Blog YouTube Fit Pro Magazine

Best Diet Plan: 6 Mini Meals or 3 Squares a Day? - dday@accessfitnessclaremore.com - Access Fitness Claremore Mail

2011-04-04T11:04:00.000-05:00

Best Diet Plan: 6 Mini Meals or 3 Squares a Day? - dday@accessfitnessclaremore.com - Access Fitness Claremore Mail

New Clinical Trial Reveals Nutrient Which Helped Participants Lose 3X More Weight Than Average. The Average Weight Loss Of People Who Took This Nutrient Was 30 Pounds In Just Three Months.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Apple or pear? Any excess fat is bad for your heart

2011-04-04T10:36:00.000-05:00

Apple or pear? Any excess fat is bad for your heart

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

7 appetite-suppressing tricks for a flatter belly

2011-03-30T14:51:00.001-05:00

7 appetite-suppressing tricks for a flatter belly

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Nutrition info coming to fronts of food packages

2011-03-30T14:44:00.001-05:00

Nutrition info coming to fronts of food packages

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Tiny breaks from sitting can whittle your waist

2011-03-30T14:44:00.000-05:00

Tiny breaks from sitting can whittle your waist

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Craving for alcohol linked to obesity

2011-03-30T14:42:00.000-05:00

Craving for alcohol linked to obesity

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Scot Mendelson and his wife befor 477 kg bench press

2011-03-30T10:16:00.000-05:00

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Obesity rate to reach 42%, experts predict

2011-03-30T09:45:00.000-05:00

I have said this many times before, the food industry and mainstream media is not helping the obesity epidemic! It was just in the news recently that our schools are eliminating gym class. So, we are teaching our kids to sit all day, each lunch that is not healthy and not to even think about some sort of exercise.

Is this a surprise?

Obesity rate to reach 42 percent, experts predict.

Obesity in America won't plateau until 42 percent of adults are obese, according to a new study.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

What They NEVER Told You About Eggs

2011-03-28T14:05:00.000-05:00

What They Never Told You About Eggs

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

4 Wild Substances That Fight Belly Fat

2011-03-28T14:02:00.000-05:00

4 Wild Substances That Fight Belly Fat

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Easy Lose Weight Fast Advice

2011-03-15T13:34:00.000-05:00

My partners over at Prograde love helping you make your life easier. And this new article they just released is further proof of that.

If you're looking for easy advice on how to lose weight faster, well, look no further than this:
http://AccessFitness.getprograde.com/top-4-reasons-you-need-protein.html

Yours in health,

Dusty Day

PS - You don't have to lose weight faster, but when it's this easy...
http://AccessFitness.getprograde.com/top-4-reasons-you-need-protein.html

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

The Truth About Exercise And Metabolism (Hard Science)

2011-03-15T13:30:00.001-05:00

Strength training, strength training, strength training...You hear about it all the time these days.
You hear how it's great for your Metabolism. Well, what's the real science behind it?

Does it really help?

The easy answer is right here from my partners at Prograde:
http://accessfitness.getprograde.com/strength-training-and-metabolism.html

Yours in health,

Dusty Day, Access Fitness

PS - Yes, in case you were wondering, their awesome new Prograde Metabolism IS in stock right now in the gym or online at:
http://accessfitness.getprograde.com/prograde-metabolism.html

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

5 Weight Loss Apps That Work

2011-03-09T17:50:00.000-06:00

5 Weight Loss Apps That Work

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Weight Watchers Dieters Can Have a Free Lunch?

2011-03-09T17:28:00.000-06:00

They are words you never thought you'd hear from the president of the world's largest diet company. "Calorie counting has become unhelpful," David Kirchhoff said recently on the Weight Watchers International website. "When we have a 100-calorie apple in one hand and a 100-calorie pack of cookies in the other, and we view them as being 'the same' because the calories are the same, it says everything that needs to be said about the limitations of just using calories in guiding food choices."

Overcoming Food Addictions (4 Easy Steps)

2011-03-09T16:43:00.000-06:00

Michael Allen The Fat Loss Factor and Dr Oz gave some advice on overcoming food addictions. I thought it was a good article and I wanted to share it with you.

You know as well as I know that most people “crave some type of food”. One reason why it is so satisfying to you is the fact that sugar triggers your brain’s natural opioids… which basically is similiar to how your brain gets addicted to heroin or morphine. (Crazy, right?)

What The Scientific Studies Show About Overcoming Food Addictions

Of course, this is a very interesting subject so scientists study this hard core. Here’s what they are now finding…

Refined Sugar (White sugar) is a more addictive substance than cocaine. Cocaine used to be titled the most addictive substance known to man. Well, how did they find this out?

In one study, they took a group of rats and gave them a choice between sugar water or cocaine. You can guess what the majority chose… Sugar water! An astonishing 94% chose the sugar water. Even rats that were previously addicted to cocaine, when given the choice between sugar water and cocaine chose the sugar water. No wonder most diets don’t work! These type of foods are so addicting, people literally give up just to give in to their addiction.

4 Easy Steps To Combat Food Addictions according to Dr Oz

Step 1: Replace eating grains and things with flour in it with broccoli or cauliflower for one week and make sure to load up on garlic, chives and leeks. These all help with detoxing your liver which is the first step in getting rid of addictions.

Step 2: During withdrawal, take a Vitamin B Complex and 1,000 mg a day of Chromium Picolinate.

Step 3: Eat meat in a 4:1 ratio, limiting it to a quarter of your protein intake. Add some leafy greens and citrus fruits.

Step 4: Take care of your emotional food cravings. Most emotional food cravings happen instantly instead of gradual physical hunger.

If followed, you won’t have any problem overcoming food addictions for the rest of your life.

Post your comments, questions or methods that you have taken to overcome food addictions. Just little things help so many people. Please share!

Daily diet soda tied to higher risk for stroke, heart attack

2011-03-02T15:23:00.000-06:00

People who drank diet soda every day had a 61 percent higher risk of vascular events, including stroke and heart attack, found a new study that followed 2,500 New Yorkers for nine years.
http://www.msnbc.msn.com/id/41479869/ns/health-diet_and_nutrition/from/toolbar

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Fiber One: When Good Brands Go Bad- Diet Blog

2011-02-28T21:49:00.000-06:00

Fiber One: When Good Brands Go Bad- Diet Blog

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Your grocery list is sabotaging your fat loss

2011-02-26T10:48:00.000-06:00

Hey there, it's Mike Geary from http://TruthAboutAbs.com

I was at the grocery store today picking up some ingredients for a black bean & brown rice with seasoned venison strips dish I was planning to make, when an interesting thing happened...

I had gone straight to the grocery store after training a couple clients at the gym. Well, as I was grabbing some frozen veggies, a friendly lady (who must have seen that I was a fitness coach from my shirt), asked me my advice on a couple frozen prepared box meals she was picking out (by the way, those prepared frozen meals are usually highly processed crap loaded with sodium and other chemicals).

Now I will say that this woman was VERY overweight, and she mentioned that she has "tried everything" to get rid of all of the excess body fat and always failed.

Keep in mind I hear about 50 people a day tell me they've "tried everything" to get in shape. The problem that they don't realize is that they're trying all of the wrong things...they're trying all of the gimmicks and fads that are out there instead of just adopting a TRUE healthy active lifestyle.

Back to the woman in the store...

So we started chatting about her struggles with getting in shape, and I began scanning her grocery cart. If I can remember, these were some of the contents she thought were healthy:

*Slim fast shakes (far from healthy...they're actually loaded with high fructose corn syrup, hydrogenated oils, and a bunch of other chemicals)

*Fat Free Rice Cakes (ok...despite so many people believing these pieces of crap are healthy...they really are nothing but pure refined starch with zero fiber, which basically breaks down immediately into sugar in your body, spiking insulin and promoting fat storage...doesn't sound so good anymore, huh)

*Protein bars "Scientifically Slim Body Engineered" or some BS statement like that (I took a gander at the ingredient list of these so called "healthy" protein bars and sure enough... hydrogenated oils, high fructose corn syrup, and enough sugar alcohols to give you diarrhea for a week!)

*Canned fruit in syrup (I guess she could do worse here...but still, why not just eat fresh whole fruit which still contains the skins, fiber, active enzymes, etc, instead of resorting to processed, canned fruit that's been cooked and loaded with syrup)

*Reduced Sugar Dessert Cakes (ok, so these are loaded with artificial sweeteners, sugar alcohols, preservatives, and a chemical ingredient list about 15 lines long)

Do you see what's going on here? This is the same scenario that I see all the time.

Most people are fooled by what the FRONT OF THE BOX says, leading them to believe what they are buying is healthy. On all of these items, the FRONT of the packages had all kinds of great sounding things like "fat free", "reduced sugar", "high protein", "low cholesterol", "low carb", etc.

However, the TRUTH is on the BACK OF THE BOX! Ah yes, the ingredient list and nutrition info is where the real truth is. However, I've realized that most of the general public doesn't know how to fully understand the ingredient list and nutrition info, so they rely on the advertising claims on the front of the package to guide them.

BIG MISTAKE!

If you notice, this woman thought she was doing great with her grocery shopping and buying all kinds of healthy stuff for her and her family.

In reality, EVERYTHING she was buying was highly processed and full of chemicals and industrially refined ingredients. No wonder "nothing has worked" for her to get in shape and lose the body fat... she actually hasn't been doing anything right. She's been mislead by all of the confusing marketing, labeling and conflicting nutrition info in the mass media.

If you want to discover the TRUTH about what it really takes to eat a truly healthy diet that maximizes your metabolism, brings your hormonal balance back to normal, reduces cravings, and strips off body fat faster than you'd believe is possible... it's all found in my Truth about Six Pack Abs program at http://TruthAboutAbs.com

Here's what some of my readers from all over the globe are saying about their experiences with this program:

http://truthaboutabs.com/testimonials.html

Have fun and choose wisely on your next grocery store trip!

Feel free to pass this email on to any friends, family, or coworkers you think might enjoy this discussion.

Stay lean,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Reducing your waist size doen't take a miracle.

2011-02-25T12:41:00.000-06:00

Want to change how you eat? You've got to do it one piece of food at a time.

Reducing your waist size doesn't take a miracle. It takes a lot of little steps. Wondering about the foods you should get rid of in order to transform your health and your weight through small dietary transformations? Keep reading.
Buttered Toast. It's relatively light tasting and seems innocent, but buttered toast could be adding unnecessary calories to your diet. Wave goodbye to the buttered side of life and welcome in a little honey, jam, or jelly on a piece of whole-wheat toast. It'll burst with flavor - not extra calories.
French Fries. Like most every other fried food, French fries are unhealthy by nature. If you've got a hankering for something potato-based, opt for mashed potatoes or a baked potato. To get that French fry flavor, squirt a little ketchup on your baked potato or mashed potatoes and enjoy.

Having trouble trading out all your favorite foods for healthier alternatives? Go for one at a time! It takes lots of little steps to make big progress with your health.

Fried Chicken. It may be finger-licking good, but the grease on your fingers makes it clear that fried chicken doesn't do the body good. Instead of frying your chicken, go for the grill or bake your chicken. Doing this will instantly cut down the amount of calories and fat you consume at dinnertime.
Fudge Sauce. Heated up and dripped on a brownie or a pile of ice cream, fudge sauce is the epitome of delectable dessert topping. Shave off some calories without losing that sought-after chocolate flavor by trading our your beloved fudge sauce for chocolate syrup.
Hamburgers or Cheeseburgers. Don't worry - you don't have to give up the magnificent flavor and savor of burgers. But you will need to change the kind of meat you use to make your burger. Instead of the traditional beef burger, go for a turkey burger or a veggie burger. The meat (or lack of meat) is leaner than beef and has just as much flavor!
Macaroni and Cheese. It tastes amazing, satisfied children of all ages and stages, and only takes a few minutes to make. Unfortunately, macaroni and cheese is not the healthiest option for you or your children. For an equally easy option, cook some pasta and add some light and healthy marinara sauce. You may never want macaroni and cheese again.
Potato Chips. One of the most commonly criticized snack foods, potato chips beg to be substituted with a healthy alternative. In comes popcorn. But not the buttery, fattening stuff you find in movie theaters. Instead, make it low-fat popcorn that is lightly salted. It tastes great and helps you avoid the long-term consequences of potato chips.
Traditional Desserts. For the most part, there is nothing wrong with a little cake or ice cream. However, the traditional view of dessert is that more is better. To ward off weight gain from taking this traditional view of dessert, swap out your extra large portion of chocolate cake for a cup of fresh fruit or half a serving of your favorite dessert. Either way, you'll get the sweet you crave without going overboard on calories.
White Bread. No matter what is between the two pieces of bread, a sandwich will never be its healthiest with white bread. An easy way to boost your health on a regular basis is to toss out the white bread and go with healthy, whole-wheat bread. You can also trade out your regular pasta for wheat pasta to get another boost to your good health.
Whole Milk. It may be hard for you to drink any milk except whole milk, but going with low-fat, reduced-fat, or fat-free milk will instantly reduce the amount of fat you consume each day. So if you drink milk or use it in recipes, do your health a favor by swapping out whole milk with a healthier alternative.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

You Are What You Drink

2011-02-25T10:15:00.001-06:00

So be careful to avoid these high-calorie alcoholic beverages.

When you're out on the town, living it up with your best friends, the world is your playground. Unless you're not enjoying yourself, counting calories is the last thing on your mind. Before you head to the bar and wind up drinking more calories in a couple hours than you should consume in an entire day, you should know which drinks to steer clear from. Want to know what drinks would be better left behind the counter and in the bartender's hand? Good for you. Get the answer below!

Beer

Considered one of the most innocent drinks when it comes to intoxication, beer is also rather light when it comes to calories. In a 12-ounce can of beer, you can count on picking up about 150 calories. Go with the light beer and you'll shave off 40 or so calories. And while 150 calories isn't too much, these calories are detrimental when it comes to maintaining your get up and go. They also add up rather quickly if you order a pitcher or more than one small beer.

Champagne

Typically designated for weddings and other life-changing events, champagne may seem light and tingly, but it can be a bit heavy on the hips. With a whopping 84 calories in only four ounces of alcohol, champagne may not ruin your hot new diet, but it sure doesn't help you maintain your impressive physique either. Save it for a special occasion and champagne will never get the best of your waistline.

Think alcoholic calories are nothing to sweat about? Think again. On top of being filled with relatively useless calories, alcoholic beverages have the tendency to make you hungry. So after filling up on beer calories, you're ready for some wing, hamburger, and cheese fry calories!

Wine

Like champagne (which is a wine), red, white, and sweet wine are viewed as lesser evils when it comes to alcohol-based calories. And for good reason. Boasting about the same amount of calories as champagne, these more common varieties of wine are relatively tame when it comes to pushing your calorie count over the edge. In four ounces, you can count on picking up between 75 and 80 calories from red or dry white wine and another 25 to 30 for sweet wine. Not too bad when you consider the various health perks that are associated with drinking a little wine each day.

Cocktails

The cream of the crop when it comes to party drinks, cocktails come with a calorie punch as large as their flavor. In fact, no matter what cocktail you pick, you'll be drinking more calories than you would with three beers of the same size. Two of the lightest cocktails are daiquiris (122 calories, four ounces) and cooler cocktails (150 calories, six ounces). Pick up a martini and you're looking at 140 calories in a meager three and one-half ounces. Go with a three and one-half ounce Manhattan and get 164 calories, a four-ounce margarita, 168 calories.
Regardless of what alcoholic drink you decide to go for at your next outing, the calorie count of a single drink isn't the most important thing to consider. Drinking too much is. Because beyond the obvious problems that arise with intoxication, returning to the bar time and again means hundreds of extra calories hitting you right where it hurts - whether that's your hips, your stomach, your under arm, or your thighs.
So enjoy your favorite drink, have a great time out and about, but keep the drinking under control. Your good judgment and good health are counting on it.

A Little More Besides

Treating salad as a meal may be a difficult concept to grasp. If you're having a hard time eating nothing but salad for your meal, take heart! It is possible to keep salad as the center of your meal without losing out on your other favorite foods.
To do this, make sure your salad is on the largest plate at your table. So if you use a salad plate for your salad, you'll need a smaller plate or a bowl for your other items. Once you figure out what else you just have to eat, place it in a bowl or plate and keep this second dish to one side or the other - wherever you typically place your salad. This will help your hunger stay focused on the healthy, gorgeous, colorful salad right under your nose.

14 Ways to Save Money on Groceries

2011-02-24T15:24:00.000-06:00

Yahoo Shine offers some advice on how to save money at the market with tips from Rebecca DiLiberto's Penny Saving Household Helper. Here are a few:

Try lining your refrigerator's crisper drawer with paper towels; they'll absorb excess moisture and keep your vegetables from rotting
A bay leaf in a container of flour, pasta, or rice will repel bugs
Bananas spoil less quickly in a bunch -- keep them together until you eat them
To make cottage cheese or sour cream last longer, turn the container upside down -- this creates a vacuum that inhibits the growth of bacteria
If you're unsure of an egg's freshness, put it in a cup of water; fresh eggs sink, while bad ones float

To read the rest of the tips, you can click on the link below.

Sources:

Yahoo Shine February 9, 2011

Dr. Mercola is the founder of the world’s most visited natural health web site, Mercola.com. You can learn the hazardous side effects of OTC Remedies by getting a FREE copy of his latest special report The Dangers of Over the Counter Remedies by going to his Report Page.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

One diet drink per day is toxic......

2011-02-23T15:15:00.001-06:00

Diet and regular soft drinks linked to increase in risk factors for heart disease. This release is also the subject of a video news release and podcast.

DALLAS, July 24 — Drinking more than one soft drink daily — whether it’s regular or diet — may be associated with an increase in the risk factors for heart disease, Framingham researchers reported in Circulation: Journal of the American Heart Association.

“We were struck by the fact that it didn’t matter whether it was a diet or regular soda that participants consumed, the association with increased risk was present,” said Ramachandran Vasan, M.D., senior author of the Framingham Heart Study and professor of medicine at Boston University School of Medicine. “In those who drink one or more soft drinks daily, there was an association of an increased risk of developing the metabolic syndrome.”

Metabolic syndrome is a cluster of cardiovascular disease and diabetes risk factors including excess waist circumference, high blood pressure, elevated triglycerides, low levels of high-density lipoprotein (HDL “good” cholesterol) and high fasting glucose levels. The presence of three or more of the factors increases a person’s risk of developing diabetes and cardiovascular disease.

Prior studies linked soft drink consumption to multiple risk factors for heart disease. However, this study showed that association not only included drinking regular calorie-laden soft drinks, but artificially sweetened diet sodas as well, researchers said.

“Moderation in anything is the key,” said Ravi Dhingra, M.D., lead author of the study and an instructor in medicine at Harvard Medical School. “If you are drinking one or more soft drinks a day, you may be increasing your risk of developing metabolic risk factors for heart disease.”

The Framingham study included nearly 9,000 person observations made in middle-aged men and women over four years at three different times.

In a “snapshot in time” at baseline, the researchers found that individuals consuming one or more soft drinks a day had a 48 percent increased prevalence of the metabolic syndrome compared to those consuming less than one soft drink daily.

In a longitudinal study of participants who were free of metabolic syndrome at baseline (6,039 person observations), consumption of one or more soft drinks a day was associated with a 44 percent higher risk of developing new-onset metabolic syndrome during a follow-up period of four years.

The researchers also observed that compared to participants who drank less than one soft drink daily, those who drank one or more soft drinks a day had a:
31 percent greater risk of developing new-onset obesity (defined as a body mass index [BMI] of 30 kilograms/meter2 or more);
30 percent increased risk of developing increased waist circumference;
25 percent increased risk of developing high blood triglycerides or high fasting blood glucose;
32 percent higher risk of having low HDL levels.
A trend towards an increased risk of developing high blood pressure that was not statistically significant.

Researchers then analyzed a smaller sample of participants on whom data on regular and diet soft drink consumption was available from food frequency questionnaires. Participants who consumed one or more drinks of diet or regular soda per day had a 50 to 60 percent increased risk for developing new-onset metabolic syndrome, said Dhingra, who is also an attending physician at Alice Peck Day Memorial Hospital in New Hampshire. “It didn’t matter whether it was a diet or regular soft drink.”

“Results also don’t appear to be driven by the dietary pattern of soft drink users, i.e, by other food items that are typically consumed along with soft drinks,” Vasan said. “We adjusted in our analyses for saturated fat and trans fat intake, dietary fiber consumption, total caloric intake, smoking and physical activity, and still observed a significant association of soft drink consumption and risk of developing the metabolic syndrome and multiple metabolic risk factors.”

One explanation is that the fructose corn syrup in regular soft drinks causes weight gain, and can lead to insulin resistance and diabetes, Vasan said. “But then you would expect to see an association with regular soft drinks, but not diet soft drinks. Our findings suggest that this is not the case.”

Another possible explanation is that consuming more liquids is associated with a lesser degree of dietary compensation. Usually if you eat a large meal, then you’re inclined to eat a smaller amount at the next meal, Vasan said. But liquids don’t have the same degree of compensation as solids. If you drink a large amount of liquids at a meal, you are more likely to eat a larger amount at the next meal (compared to what you would eat had you consumed more solids at the prior meal).

Other theories are that the high sweetness of diet and regular soft drinks makes a person more prone to eat sweet items, or the caramel content in soft drinks may promote development of advanced glycation end products, complexes of sugars that can result in insulin resistance and can cause inflammation in experimental studies.

“These are all theories, and experts debate their importance,” Dhingra said. “Our study was observational, and so right now all we demonstrate is an association. We have not proven causality.”

Dhingra and Vasan called for further studies to replicate the results and to understand the mechanisms driving this association before recommendations can be made.

Other researchers included Thomas J. Wang, M.D.; Caroline S. Fox, M.D.; Lisa Sullivan, Ph.D.; Ralph B. D’Agostino, Ph.D.; James B. Meigs, M.D., M.P.H.; J. Michael Gaziano, M.D., M.P.H. and Paul F. Jacques, Ph.D.

Editor’s Note: For a free brochure about the American Heart Association’s diet and nutrition recommendations called “Making Healthy Food and Lifestyle Choices: Our Guide for American Adults,” call 1-800-AHA-USA1.

Statements and conclusions of study authors that are published in the American Heart Association scientific journals are solely those of the study authors and do not necessarily reflect association policy or position. The American Heart Association makes no representation or warranty as to their accuracy or reliability.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

What is a fitness boot camp?

2011-02-23T10:58:00.001-06:00

A fitness boot camp is type of outdoor (indoor in winter or bad weather) group exercise class that mixes traditional calisthenic and body weight exercises with interval training and strength training. While there are a variety of styles of fitness boot camps, most are designed in a way that pushes the participants harder than they'd push themselves and, in that way, resemble a military boot camp.

During the 4-8 week class, you'll probably do some or all of the following run sprints, perform push ups and various forms of plyometric and interval training with timed rest between exercises. These fitness classes have grown in popularity over the years primarily because they offer a new way to get a low-cost, efficient and challenging workout. They definitely aren't for every exerciser, but with the right instructor, these fitness classes get fast results and create a supportive and motivational community of like-minded people.

A Typical Fitness Boot Camp

The standard fitness boot camp offers all or most of the following:

A small group environment (6-10 people).
An open public outdoor space such as a park or indoor open space (depending on weather).
Orientation - Your first session should include time for completing paperwork, reviewing the class rules and safety guidelines and performing a basic fitness assessment if that hasn't been done.
Warm Up - Each session should start with a 10 minute warm up.
Workout - The 30-40 minute workout will typically include:

push ups
plyometric
Interval training
Squats
Lunges
Squat thrusts or burpees
Speed training with sprints
Core strength
Team competitions
Partner exercises
Obstacle courses
Cool down and stretching. The session will end with some gentle stretching and possibly some education and homework.
Fitness retesting. At the end of fitness boot camp, you will typically repeat the original fitness assessment to determine your results.

Fitness Boot Camp Styles and Variations

One underlying component of a good boot camp fitness class is creating a spirit of teamwork and group support and cohesion. To do so, some fitness boot camp owners have started to focus their classes to cater to a specific demographic or those with a specific goal. The types of fitness boot camps that are available are endless. If you are seeking a specialized class or have a specific fitness goal, you will probably find a boot camp that meets your needs. Some specialized fitness boot camps include:

General fitness
Sports specific boot camps (ski prep, running, bicycling, soccer)
Women-only fitness boot camp
Kids fitness boot camp
Fitness boot camps for seniors
Weight loss boot camps
Boot camps for brides

While there are still some instructors who act like drill sergeants, most fitness boot camp instructors offer encouragement rather than intimidation. Many incorporate concepts from mind-body training and include poses from yoga and end with a bit of meditation or visualization training.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Speed Up Your Slow Metabolism

2011-02-22T09:23:00.000-06:00

What a faster metabolism can do for your body.

There's a lot of talk about metabolism, and it seems that all the skinny folks have a large amount of it. But what exactly is metabolism, why is it important to your body, and what can you do to increase your metabolism? You're about to find out!

What Is Metabolism?

Inside your body, a complex process is going on that involves hormones, enzymes, and food. Known as metabolism, this process is responsible for your body's ability to take food and turn it into energy. Additionally, your metabolism determines if you take that energy and burn it off with ease or if it sits around on your body and goes nowhere fast.
Though you probably wish your metabolism was sky high (everyone wants that sleek body - right?), there are a number of factors you can't change that determine the level of your metabolism. These include age, sex, and your genes. That's right - being over 40 decreases your metabolism, as does being a woman or having a family history of slow metabolism.

Why Is It Important?

Ever wondered why the first few pounds of weight loss come so easily for some people? It's because your body has to work a little harder when you're overweight. So when you make a small lifestyle change, your high metabolism does the rest, helping shed pounds with ease. Unfortunately, keeping a high metabolism isn't after you've lost the initial few pounds. But if you want to lose weight and keep it off, you'll need to have your metabolism working for you.

How Can I Boost It?

While there are a handful of factors that limit your ability to increase or decrease your metabolism, you can take your low metabolism by the horns and give it a boost with the right steps. Since you know that muscle burns more calories than fat, you probably already guessed the first step to speeding up your slow metabolism.
Get more muscles. A little flab here and there won't make a huge difference, but muscle burns energy faster than flab. So if you want the highest possible metabolism, you'll need to increase your muscle mass. Do this by exercising on a regular basis (three days a week at the least), and be sure to mix in plenty of weight lifting with your running, bicycling, and swimming. If you're over 40 years of age, you may need some extra time in the gym, as you also have to fight your metabolism's desire to slow down regardless of your routine.
Get five meals. Eating three times a day may be how you did things growing up, but unless you want to grow out, you've got to eat up more often. By substituting three large meals for five or more small meals throughout the day, you give your body confidence that there will be plenty of food coming later. This confidence allows your body to burn off more calories all day long.
Get good foodsEating five or six times a day will have the greatest impact on your metabolism if you're filling up on the right stuff. That means tossing the extra slice of cake in the trash and going for a handful of carrots instead. Or grab some oatmeal for a fill up that will provide a slow-burning boost to your metabolic low.

Breakfast: The Crux of Metabolism

Think you can have a high metabolism without ever chowing down on breakfast foods? You're wrong. Without eating breakfast, you put yourself at risk for slowed metabolism.
Here are a few ways skipping breakfast will do the body bad.

1. It makes you hungrier at lunch and other times than you should be. When this happens, you don't make good choices - and you know it!
It gives you nothing to start with. When your stomach is empty, your body is doing everything possible to hang onto the calories at its disposal. Hence why you have no energy without breakfast!
It starts you off all wrong. Start your day with a poor dietary decision, and you're sure to make more of them throughout the day.

CDC and ADA Now Advise to Avoid Using Fluoride

2011-02-21T15:02:00.000-06:00

A new study in the Journal of the American Dental Association finds once again that, contrary to what most people have been told, fluoride is actually bad for teeth.

The Centers for Disease Control and Prevention (CDC) is of a similar opinion. According to their website:

"Recent evidence suggests that mixing powdered or liquid infant formula concentrate with fluoridated water on a regular basis may increase the chance of a child developing ... enamel fluorosis."

Sources:

Journal of the American Dental Association October 14, 2010; 141(10):1190-1201

CDC May 28, 2010

2 Common Foods that Could be making you gain fat

2011-02-21T11:45:00.000-06:00

I have been reading for a long time now different studies and the adverse effects that many people are having to two foods that are a staple in our community. If you are eating large quantities they may be causing major problems such as weight gain, headaches, sicknesses, indigestion, etc, etc...
The two food items I am talking about are Wheat and Dairy. Let's not jump off the deep end and eliminate wheat and dairy permanently from your diet. However, there is a simple test we can run to find out if one or both of these foods are harmful to your diet.

We have been running this test with our clients that we are doing personal training and nutrition counseling with for the past year. We are seeing great results very quickly with how some people feel and also seeing changes in body composition. So, let me share this test with you and see what kind of results you get. Here it is:

1. Test removing all wheat products from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

2. Test removing all dairy from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

It is best to eliminate them both for 2 full weeks, and then reintroduce one at a time so that you can determine if one of them or both of them are causing negative health effects for you.

Wheat and dairy are easily 2 of the biggest intolerance that a large percentage of the population has.

We don't have to eliminate wheat and dairy completely, but we need to run the test and see what happens. If you start loosing fat and feeling better then it may be something you want to add back in moderation if at all.

If you do the 2-week test and don't feel that it helped you at all or made you feel better, than you can probably do ok on moderate amounts of each.

Most people do not realize this, but a large percentage of the population has at least some degree of intolerance to the gluten in wheat and several other grains. The biggest offender is wheat though, as it's in such a large percentage of the average western diet... from breads, to pastas, to bagels, to cakes, wraps, cereals, etc, etc.

With the difficulty in getting only grass fed Raw milk most of the people we have worked with that eliminated store bought milk (skim included) felt better and saw greater results in there nutrition plan by eliminating store bought milk.

Hope this test helps you as much as it has helped others. Look forward to hearing back from you on your results.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

References:
Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of best-seller: The Truth about Six Pack Abs

7 Food Additives That Are Secretly Making Us FAT

2011-01-12T19:51:00.000-06:00

The food industry is not our friend! Yes, I'm telling you that the food industry is lying to you and they are lying to me. The food industry is in the market of selling food. What better way to move more product than to add food additives that make you crave more food. These man-made additives are synthetic chemicals used to preserve foods, make them taste better, and add supposed nutritional value. And because they are synthetic they bypass your hunger mechanism making you crave more and eat more food! But, if people, eat more food and increase in size, then they will crave more food and then the food industry will sell them more food! Ethical? No. Happening? Yes.

Look around at the American population. Do you really think that it is coincidence that 70% of the US is obese? By 2030, the Journal of Obesity is predicting that 90% of the United States will be obese. Will You Be A Victim Too?

The food industries marketing department is using psychological marketing tactics to make you believe that foods that are "fat free" are healthy and helping you to lose weight. We know about the marketing department, their job is to capture your attention and sell yo things.

The Worst Ingredients On A Food Label

High Fructose Corn Syrup (HFCS): This is a man made sweetener that is cheaper to produce and actually sweeter than sugar. There are actually new commercials touting how healthy HFCS is. They are trying to say that it is safe and natural. Let me ask you this: Can you squeeze corn syrup from corn? Can mom make high fructose corn syrup at home? NO! It's a lie! HFCS is anything but natural and will actually shut off your hunger mechanism allowing you to eat without feeling full which will MAKE YOU FAT! It is associated with blood sugar problems (ATTENTION Moms: Childhood obesity, and Juvenile Diabetes is on the rise! So is ADD/ADHD. HFCS is a huge culprit!) depression, fatigue, B vitamin deficiency, indigestion and tooth decay. HFCS is found in soda, candy, condiments, cereals, breads, etc.

Mono Sodium Glutamate (MSG): MSG is a food flavoring that is notorious in chinese foods. It is also hidden in a variety of other foods and goes by many different names: hydrolyzed vegetable protein, hydrolyzed plant extract, plant protein extract, sodium caseinate, yeast extract, texturized protein, autolyzed
yeast, hydrolyzed oat flour, natural flavorings and calcium caseinate to name a
few... there are dozens more names. MSG is the MOST addictive substance known to man and makes you want to eat more and more! It is called an excitotoxin because it excites your brain cells to the point that it actually makes them explode and die. Sound like something good to put in you and your kids bodies?
Watch out.. it is found in everything from fast food, to kids snacks, drinks, chips, etc., allergic reactions. (80% of people are shown to be allergic to MSG) MSG causes headaches, itching, nausea, brain, nervous system, reproductive disorders, high blood pressure.

Artificial Sweeteners: Splenda (sucralose), Nutra-Sweet (aspartame), Equal (aspartame), SweetNLow (saccharin) , sorbitol, maltodextrin, dextrose, and acefulsame are all falsely representing weight loss foods.
They are very toxic to your body and will bypass your hunger mechanism, causing you to crave more food.
Stay away from anything labeled fat free, lite, no fat, no calories, calorie free, sugar free, reduced sugar and reduced fat. Most of these foods have been filled with artificial sweeteners. READ YOUR LABELS!
Is having no calories in your "diet" drink worth the risk? Artificial sweeteners are linked to various cancers, blood sugar problems, central nervous system disturbances (nutra sweet in diet coke was blamed for gulf war
syndrome) and menstrual difficulties to name a few.

Trans Fats: Partially Hydrogenated Soy Bean Oil, margarine, hydrogenated vegetable oils are fats whose molecular structure has been chemically altered in a lab. These are guaranteed to pack on the pounds because your body has no idea what to do with them because they are synthetic. These are associated with
heart disease, breast and colon cancer, atherosclerosis, high cholesterol.

Food Colorings: Red Dye, Blue No 1, Yellow No 6, etc. These are made from coal tar and are potent carcinogens, cause allergic reactions and may contain cancer causing contaminants.

Preservatives/Additives: potassium benzoate, sulfites, nitrites, nitrates, BHA all can cause liver damage, kidney damage, behavioral problems, birth defects, cancers, infertility, weakened immune systems, headaches, nausea, etc.

Well, this is a pretty good list, make sure you are reading your food labels and if it has any of the stuff listed above, don't by it. If it says "fat free" this is code word in the food industry for add sugar (how else are they going to make it taste good?).

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Mediterranean Diet May Keep Aging Mind Sharp

2011-01-09T16:58:00.000-06:00

Mediterranean Diet May Keep Aging Mind Sharp: "

A new study shows following a Mediterranean style diet rich in vegetables, olive oil, and fish may keep the mind sharp and slow age-related cognitive decline.

"

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Protein and Weight Loss

2011-01-09T14:15:00.001-06:00

http://www.msnbc.msn.com/id/39851476/ns/health-diet_and_nutrition/

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Transform Your Diet in 2011

2011-01-06T19:50:00.000-06:00

Transform Your Diet in 2011

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Fitness Expert To The Rescue!

2010-12-29T20:38:00.002-06:00

Did you know that Personal Trainers are educated and trained specifically in assisting their clients in meeting their fitness and weight loss goals? When you are sick you go to the doctor—so when you have a fitness and weight loss goal you need to visit your Personal Trainer!

Get Fit Magazine - Access Fitness Claremore

2010-12-20T15:51:00.000-06:00

Check out December's issue of Get Fit Magazine.....it's Free.....http://accessfitness.fitpromag.com/

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Get Fit Magazine (Free)

All In Good Time!

2010-12-20T14:40:00.002-06:00

The first time you bite into a rice cake instead of a cookie your taste buds may protest, but before you chuck that rice cake out the window – hang on! Give yourself time to adjust to your new healthy lifestyle and the new and exciting healthy foods that you are discovering. Soon you won’t be able to imagine your
life without celery sticks and water bottles!

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Weight-Loss: The Real Secret Weapon ...

2010-07-22T14:27:00.002-05:00

It’s not a pill. It’s not a diet. It’s really quite simple. Keeping a daily exercise and nutrition journal is the true secret weapon. That’s right. A daily exercise and nutrition journal can double a person's weight loss according to a study from Kaiser Permanente's Center for Health Research.

The findings, from one of the largest and longest running weight loss maintenance trials ever conducted, was published in the August issue of the American Journal of Preventive Medicine.

"The more food records people kept, the more weight they lost," said lead author Jack Hollis Ph.D., a researcher at Kaiser Permanente's Center for Health Research in Portland, Oregon. "Those who kept daily food records lost twice as much weight as those who kept no records.

“It seems that the simple act of writing down what you

eat encourages people to consume fewer calories."

After six months, the average weight loss among the nearly 1,700 participants was approximately 13 pounds. More than two-thirds of the participants (69 percent) lost at least nine pounds, enough to reduce their health risks and qualify for the second phase of the study, which lasted 30 months and tested strategies for maintaining the weight loss.

"More than two-thirds of Americans are overweight or obese. If we all lost just nine pounds, like the majority of people in this study did, our nation would see vast decreases in hypertension, high cholesterol, diabetes, heart disease and stroke," said study co-author Victor Stevens, Ph.D., a Kaiser Permanente researcher. For example, in an earlier study Stevens found that losing as little as five pounds can reduce the risk of developing high blood pressure by 20 percent.

The Kaiser Permanente Care Management Institute's Weight Management Initiative has recommended maintaining an exercise and nutrition journal as a strategy for losing weight since 2002. The Weight Management Initiative unites clinicians, researchers, insurers, and policymakers to identify practical, effective, non-surgical approaches for the prevention and treatment of overweight and obesity.

"Every day I hear patients say they can't lose weight. This study shows that most people can lose weight if they have the right tools and support. And food journaling in conjunction with a weight management program or class is the ideal combination of tools and support," says Keith Bachman, MD, a Weight Management Initiative member.

Get your copy of your 8 week journal at Access Fitness today for only $16.99 and join one of our classes for a add-on price to your current membership of $20 per month. If we can help you with this or any other fitness or nutrition give us a call at 918-341-8130.

Funded by the National Heart, Lung and Blood Institute at the National Institutes of Health, the study is one of the few studies to recruit a large percentage of African Americans as study participants (44 percent). African Americans have a higher risk of conditions that are aggravated by being overweight, including diabetes and heart disease. In this study, the majority of African American participants lost at least nine pounds of weight, which is higher than in previous studies.

The study, coordinated by the Kaiser Permanente Center for Health Research in Portland, also was conducted at Duke University Medical Center, Pennington Biomedical Research Center, and Johns Hopkins University. In addition to Hollis and Stevens, the Kaiser Permanente research team included William M. Vollmer, Ph.D.; Cristina M. Gullion, Ph.D.; Kristine Funk, M.S.; and Daniel Laferriere, MR. Other study co-authors included Phillip J. Brantley, Ph.D. and Catherine M. Champagne, Ph.D. at Pennington; Jamy D. Ard, MD, at the University of Alabama at Birmingham; Thomas P. Erlinger, MD, MPH, at the University of Texas; Lawrence J. Appel, M.D., and Arlene Dalcin at Johns Hopkins; Pao-Hwa Lin, Ph.D., and Laura P. Svetkey, MD, at Duke University; Carmen Samuel-Hodge, Ph.D. from the University of North Carolina at Chapel Hill; and Catherine M. Loria, Ph.D., at the National Heart, Lung, and Blood Institute and National Institutes of Health.

AM Calories Count!

2010-07-21T13:01:00.000-05:00

Repeat after me: I will never ever skip breakfast! If your mom told you that breakfast was the most important meal of the day, guess what? She was right! Breakfast literally ‘breaks’ the ‘fast’ that your body goes into while you sleep at night. Breakfast jump starts your metabolism and gets your body primed and ready to burn calories all day long.

Do you eat breakfast? If you answered "no" you are not alone. This year alone our personal trainers have trained over 35 clients at Access Fitness and while conducting the fitness and nutrition assessment for each client we asked the question "do you eat breakfast?" and 85% of our clients ansewered "no".

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Want a free fitness & nutrition assessment? Send me a message to schedule your free assessment. Just click on the link and tell the times you have available. Click here ==> "Free Assessment"
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The #1 reason we were told why they did not breakfast...."not enough time in the morning" followed by the "saving calories". I will give you two links for "not enough time" breakfast shake that you can make in less than 5 minutes. This will help you boost your metabolism and help you prevent from overeating later in the day. To address "saving calories", well this absolutely wrong, studies have shown that those who skip breakfast tend to carry more "fat" and eat more later in the day. We have to get that motor running (metabolism) first thing in the morning. We all know what happens when you don't put fuel in your car. So make sure you fuel your body for the day by eating breakfast and getting your metabolism roaring first thing.

Dr. Oz Smoothie <== click now
Dusty's Breakfast Smoothie <== click now

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on website at www.AccessFitnessClaremore.com or call us at 918-341-8130.

Zumba Fitness - What is this?

2010-07-17T12:07:00.001-05:00

I get asked about Zumba Fitness on a regular basis. Everyone wants to know when we will have Zumba at Access Fitness. I hope to have Zumba in August. Below is more information from the Zumba Fitness website explaining Zumba Fitness.

See Zumba Fitness YT Video <== Click Now!

Let's face it, working out can be healthy, rewarding and beneficial. Working out can be lots of things, but it's never been known to be an exhilarating experience…UNTIL NOW!

The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got a Zumba® class!

In the past years, the Zumba® program has become nothing short of a revolution, spreading like wildfire, and positioning itself as the single most influential movement in the industry of fitness.

As of May 2010, the Zumba® program is being taught at over 60,000 locations in 105 countries, has sold millions of DVDs, and has changed the lives of Zumba® Fanatics worldwide with an astonishing 7.5 million participants taking Zumba classes every week.
Why? Because it's the best party around.

History

Celebrity fitness trainer, "Beto" Perez, stumbled upon the concept of Latin-inspired dance-fitness in his native Cali, Colombia in the mid-‘90s.

One day, he walked into his aerobics class and realized he had forgotten his aerobics music. Thinking quickly, he grabbed whatever tapes he had in his backpack. Beto's tapes were comprised of songs he loved, the traditional Latin salsa and merengue music he listened to all his life. But it was a challenge to improvise a whole class on the spot using non-traditional aerobics music. Beto rose to the challenge and from this last-minute improvisation a revolutionary new concept in fitness was born – the Zumba Fitness-Party™! The class soon became the most popular class at his fitness facility.

Timeline

1999
After his success is Colombia, Beto brought the class to the United States, and in 2001 he was approached by entrepreneurs Alberto Perlman and Alberto Aghion to create a global company based on his fitness philosophy. The three young entrepreneurs trademarked the word Zumba® and set a goal to expand the brand all over the world.

2002
Perlman and Aghion secured a deal with a large infomercial company to launch the concept nationwide resulting in the sale of hundreds of thousands of videos in the U.S. market. The overwhelming response created a demand for more Zumba® instructors, so Zumba Fitness® created an instructor training program to satisfy the growing demand. The program was an instant success. By September 2006, there were thousands of Zumba® instructors worldwide.

2003
Zumba Fitness® teamed with the Kellogg Company to develop a fitness campaign for the Hispanic market. The Kellogg Company has since expanded the campaign to five additional countries. The Zumba® program has been featured on millions of boxes of Kellogg's® Special K® cereal around the world.

2004
Zumba Fitness® launched a successful infomercial campaign in Spanish for the U.S. Hispanic market and Latin America, increasing sales to millions of DVDs in over 30 countries.

2005
The explosive demand for Zumba® instructors across the nation and abroad spurred the creation of the Zumba Academy™, the educational division of Zumba Fitness. With top-notch leadership from a diversified team of professional choreographers, fitness experts and certified education specialists, the Zumba Academy has raised the bar and set a new standard in fitness programs, ensuring the highest level of integrity, quality and dedication to excellence, and exceeding industry standards.
Zumba Fitness® and the Zumba Academy have aligned with AFAA (Aerobics and Fitness Association of America), ACE (American Council on Exercise), IDEA (the world's largest association for fitness professionals), SCW Fitness Education, Can-Fit-Pro (International Trade Show and Conference in Canada), and many top national and international fitness facility chains and organizations. Instructors who complete Instructor Trainings offered through the Zumba Academy are also eligible to receive continuing education credits (CECs) to satisfy recertification requirements from many of these associations.

2007
The Zumba® program launched internationally and currently spans six continents – North America, South America, Europe, Africa, Asia and Australia. Now, the entire world is partying to the exciting rhythms of the Zumba Fitness-Party™!

2008
Zumba Fitness® launched its third DVD collection with direct response industry leader, Guthy Renker. This time around, Zumba Fitness® has added exciting surprises like the Zumba® Toning Sticks and the Zumba® LIVE! Workout.

Fat Loss + Fun + Challenging = Bootcamp

2010-07-14T10:35:00.000-05:00

As most of you already know, bootcamp training is a awesome and efficient way to shed unwanted fat. Within a few weeks of starting a bootcamp training program, you should see a very noticeable difference both in your strength and cardiovascular abilities.

You may even notice that your clothes are getting looser right away. Then a few months into your routine the results may start slowing down, but this generally happens with most exercise programs. You might begin to get frustrated or you might just start wondering what has happened since you are still working just as hard. Have you hit a plateau? If so, you just might be missing some important elements when it comes to reaching your fat loss goals.

Let's start with proper nutrition. Here are some quick and easy fat loss tips to get you on your way to a healthier, leaner body:

1. Drink 16oz of quality water first thing in the morning and then wait at least 15 minutes before eating your first meal. This will get your system recharged and moving again.
2. Focus on eating high quality foods throughout the day in snack size portions, rather than 2-3 large meals. You will speed up your metabolism by spreading your snacks/meals throughout the day. Eating a large meal during the day can easily zap your energy and cause you to lose focus.
3. Always keep a piece of fruit, such as an organic apple or pear, and raw almonds or walnuts with you. It's very easy to be running errands and all of a sudden realize your blood sugar is low. Keeping this type of healthy snack with you will save you from indulging in all the unhealthy temptations that surround us everyday.

If you are not eating what your body truly needs, then you could really be slowing down your fat loss (are you getting enough calories? Use this calculator to find out ==> Click Here). Healthy nutrition counts for at least 75 percent when it comes to sculpting and toning your body. I am not a believer in calorie counting although it is needed when you first get started on a program or if you are not reaching your goals. All calories are different and some burn faster than others. Basing a "diet" only on calories will not be effective in keeping your hard earned lean muscles and shedding the fat. With a sudden low calorie diet you will initially lose some weight and slow your metabolism down, but you will end up gaining more weight back in the long run. If you concentrate on the quality of your food your body will know what to do with it.

The second element to fat loss is just the right amount of interval work. Our bootcamp program is setup just for that. We have about three to four segments per workout that include cardio, strength & core training. Some people are so accustomed to thinking that they can only achieve fat loss with long winded and boring cardio sessions. When in reality, the people with the sculpted bodies, such as boxers, martial artists, kettlebell gurus, and bootcampers are doing intense intervals in different segments. This is our approach to bootcamp!

The best way to burn fat while increasing your lean muscle mass is to combine good nutrition with a training program that will keep you motivated. The beauty of incorporating bootcamp training is that it's quick, efficient, and fun.

There are many people who really have a hard time sticking to a strict training program. Lots of people want to increase their overall strength, lose fat, increase cardio power and have more energy without dreading the planned workout. With our bootcamp program, you meet other people who have the exact same goals you have. If you are one of those people who don't have a whole lot of time, need a workout partner to help motivate you, or you just want the thinking done for you, then join our bootcamps. You also get a certified instructor that teaches you proper form, coaches you through extra reps, and helps to motivates you.

Our bootcamp workouts are just 60 minutes and all you need is a towel and your bottle of water. Make sure you are working to your potential. Don't be afraid to try our program ==> Bootcamp Registration.<== Go!

Losing and Regaining Weight?

2010-07-11T09:55:00.000-05:00

If you're constantly losing and regaining weight, we can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

The cardio trick that blasts 9x more fat

2010-06-26T19:39:00.000-05:00

Running or walking on a treadmill and not getting the results you want? Try this cardio trick for a 9x more fat burn. Switching between bursts of high and low intensity exercise can burn and melt away stubborn pounds seriously fast. Here is the reason why this works: Interval training boosts levels of the HADH gene, an enzymatic marker of fat burning, for up to 48 hours. The Laval University in Canada conducted a study with bicyclist who used this strategy that lost nine times more fat than those who cycled at a steady pace--even though the interval trainers spent 50 percent less time exercising. To get the benefits, vary 1 minute of jogging or power walking with 1 minute of strolling at a moderate pace for a minimum of 20 minutes.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss, fat loss & strength training programs, bootcamps, supplements, nutrition coaching, and more. Check us out at www.AccessFitnessClaremore.com or call us at 918-341-8130.

Fiber Fills!

2010-06-23T17:25:00.000-05:00

Foods that are rich in fiber are a great choice when it comes to foods that fill you up without fattening you up! Whole grains, vegetables and fruits are the way to go when it comes to nutritious and beneficial snacks!

According to the dietary guidelines for Americans a moderate body of evidence suggests that dietary fiber from whole foods protects against cardiovascular disease, obesity, and type 2 diabetes and is essential for optimal digestive health.

The report from the 2010 advisory committee for the dietary guidelines for Americans states that "Dietary fiber is under-consumed across all segments of the American population. The development of many risk factors that are associated with incidence of several highly prevalent chronic diseases could be reduced by increasing consumption of naturally-occurring plant-based foods that are high in dietary fiber, including whole grain foods, cooked dry beans and peas, vegetables, fruits, and nuts".

If you want to read the entire report from the 2010 advisory committee for dietary guidelines click here. I will be updating you on more of the recommended changes over the next few days.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

New diet guidelines should slash salt intake - Diet and nutrition- msnbc.com

2010-06-22T11:51:00.000-05:00

The United States Department of Agriculture is updating the Food Pyramid which they do every five years. They are releasing some of the changes to get reactions from around the country. One of the releases concerns "Salt" and the amount of intake per day.

I have head Dr. Oz explain that a diet high in sodium is associated with health risks that include hypertension, vascular and cardiac damage, and obesity.

The recommended maximum daily intake of salt for a healthy individual is 2,300 mg (one teaspoon); if you're consuming more than that, you are putting yourself at risk for hypertension, vascular and cardiac damage, and obesity in addition to high blood pressure.

The Yanomami Indiands eat less than 1,000mg of salt a day - and they don't have hypertension. The Japanese diet is particularly high in salt, on average containing about 15,000 mg of salt a day - and that culture has the highest rates of hypertension and stroke.

The new government guidelines is shaping up to recommend salt intake from 2300 mg per day to 1500 mg per day. Just to give you an idea on how much salt that is one teaspoon of salt contains approximately 2300 mg of sodium, and a single item from a fast food restaurant can have almost as much (a KFC chicken pot pie has 2160 mg). Just another reason to avoid fast food at all possible cost.

New diet guidelines should slash salt intake - Diet and nutrition- msnbc.com

Access Fitness is Claremore's 24/7 Gym. We offer tanning, training, exercise, and education in one facility. Our programs include personal training, weight loss, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

What You Drink Affects Your Waistline

2010-06-16T13:52:00.000-05:00

What You Drink Affects Your Waistline: "

It’s bathing suit weather and many people are looking for ways to lose their winter weight. What’s on the dinner plate is often the focus, but what you drink can be just as important.

Better Butt(ocks)

2010-06-16T08:21:00.000-05:00

If your backside is in the front of your mind, here's what you can do to build better buns.

A useful tool to cushion your tailbone when you find yourself sitting down for a long time, your buttocks can also be a source of concern if it doesn't look just like you want. So what can you do to whip your buns into tip-top shape? First, you've got to eat right. After all, those sugary sweets often land right on your rump. Second, you've got to do the right exercises on a regular basis. And these are the right exercises.

Ball and Leg. With your hands on the floor and your stomach resting on an exercise ball, tighten your buttocks as you lift one leg slightly off the floor, with your leg staying straight. Return the foot to the ground and repeat with the other leg. For stronger buns, lift both legs at the same time.

Brazilian Bun Builder. Lie facedown on your favorite exercise ball, placing your palms on the ground. With your back flat, toes on the floor, and legs about three feet apart, squeeze your buttocks tight as you lift your legs as high as they can go. Hold for one second, bring your feet together, separate your legs, and return to your original position. Repeat.

Bridge. Lying on your back, bend your knees and place your feet flat on the floor, hip-width apart from one another. Next, slowly and steadily lift your spine from the floor. While raising your spine, tighten your buttocks and hamstrings until your spine is in a diagonal line from your knees to your shoulder. Hold the position for a couple of seconds and slowly return to the original position. Repeat.

I admit I do have a very nice butt. Some say my career was built on it!
- Jean Claude Van Damme

Kickback. Standing up, grab a chair for balance, with your legs perpendicular to the ground. Next, raise your left leg behind you in a slow and controlled manner. Repeat with the right leg for 10 repetitions. Get added benefit with ankle weights.

Leg Curls. Any exercise that strengthens and shapes the hamstrings will help do the same for your buns. When performing leg curls using an exercise machine, contract the hamstrings when you're done with each repetition and do four sets of 10 or 15.

Lunges. With dumbbells in your hands and hands at your side, bring your right foot forward. Lower your body to the ground by bending your right knee, careful to keep your bent knee even with or behind your right foot. When your left knee nearly touches the floor, push yourself back to your starting position. Repeat 10-20 times and switch legs.

Pile Squats. With your toes pointed outward and your feet shoulder-width apart, hold a dumbbell between your legs. Push your buttocks back and lower your upper body until you're in a sitting position. Hold for a couple seconds, careful to keep your back straight, and return to your original position. Repeat 5-10 times.

Step-Ups. Holding a dumbbell in each hand, stand in front of a stable step. Start by placing your right foot on the step, with your left foot remaining flat on the floor. Lift your left foot onto the step, using your right leg to do the lifting. Return to the floor, one foot at a time and repeat, putting your left foot up first. Repeat.

Walking. It's one of the least romantic or sexy exercises possible, but walking is one of the easiest and most useful exercises when it comes to toning your tush. So get off your buns and help them get shapely by going for a walk.

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

9 Reason's Your Sex Drive Is Dead

2010-06-15T11:03:00.000-05:00

The article below was published in our June Fitness Magazine which is absolutely "FREE" to all members, subcribers, friends and relatives. . If you have not checked out our free magazine click here <== Go!

Wondering what has taken away that overzealous sex drive? Wonder no more.

She still looks amazing. He's still got the old charm. So what happened to the fire? The passion? The desire to be intimate? If you've lost that love and feeling, it may be because of one of these nine sex drive killers.

Killer 1: Depression

It's a sad but true fact of life that one of the biggest killers of sexual drive is depression. If you've ever suffered bouts of depression, you know that you don't feel like doing anything when you're depressed - even having sex. If depression stays around long enough, your sexual drive can hit rock bottom, putting a strain on your relationships.

Killer 2: Stress

Need another reason to get to the gym to work off stress? How about this one: that excess, debilitating stress hanging around your neck is also keeping you from wanting to hit the sack with your sweet thing. Usually, your sexual drive will return after the weight of your stressors is removed, but it can have lasting negative impact if the stress sticks around long enough.

Killer 3: Medications

Though medication can make your life much better and help you stay healthier, some come with the unwanted side effect of reduced sexual drive. Some of the most common culprits include birth control and anti-depressants. If you suspect your medication has reduced your sex drive, talk with your physician about alternative medications that may allow you to retain your passion.

Killer 4: Relationship Woes

Believe it or not, good sex won't heal a bad relationship. In fact, if your relationship with your partner isn't solid, you probably aren't too interested in making love with him or her. In order to avoid a decrease in your sex drive, you'll need to first heal your relationship - not the other way around.

I admit I have a tremendous sex drive. My boyfriend lives 40 miles away.
— Phyllis Diller

Killer 5: Body Problems

Some people feel great about their bodies. They're not concerned with how it looks or how it's changed over the years. For other people, worrying about the extra pounds picked up over the last 10 years makes it difficult to get in the mood for sex. Regaining confidence will help you regain sexual drive.

Killer 6: Years

As you may suspect, aging is enough to reduce your sex drive. Not that you feel repulsed or turned off by your special someone, but aging simply changes people. One of the most obvious signs of this change is menopause, which can greatly diminish a woman's sex drive.

Killer 7: Alcoholism

While moderate amounts of alcohol may help you relax and enjoy sex with your partner, abusing alcohol is another story. If you binge drink or get drunk on a regular basis, you're putting more than your liver at risk. You're also putting your sex drive in harm's way.

Killer 8: Babies

Following childbirth, women need to recover. However, even after several weeks or months of recovery, some women are too exhausted to think about having sex. On top of that, sex can be uncomfortable after childbirth. Also, men who play a very active role in raising his newborn can also experience a drop in sex drive, as he, too, will feel exhausted.

Killer 9: Sexual History

A sexual history that has any hints of sexual abuse can cause you to hold back when it comes time to make love. Though sexual trauma can be very difficult to overcome, many people who have been sexually abused earlier in life go on to lead normal, productive lives. They are also able to have healthy sex lives.

Enhance and Enjoy

If your sex drive is fine but you'd still like to take your sexual desires to another level, there are a number of ways to do it without expensive medications. To give your libido a little boost, use the following techniques:

eat the right foods (almonds, bananas, raw oysters, and chocolate are good options)
get fit (working out reduces sex-drive-killing stress, increases confidence, and improves blood flow)
be romantic (a candlelit dinner or a movie night snuggling on the couch will put you both in the mood)
feel the beat (listening to music from your days of high sex drive can boost your drive)

Access Fitness is Claremore's 24/7 Tanning, Training, Education and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Healthy Snack: Peanut Butter Protein Balls

2010-06-13T20:39:00.000-05:00

Peanut Butter Protein Balls Receipe:
1 cup natural peanut butter
1 cup honey
1 cup old fashioned oatmeal
1 cup sliced almonds
3 scoops vanilla protein powder
Cinnamon to taste

Directions:
1:In medium size pot, heat peanut butter and honey on stove under medium heat until texture is runny
2:Mix in nuts, oatmeal and protein
3:Stir until all ingredients are well coated
4:Let mixture cool in fridge
5:Roll into bite-size balls

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130

Dusty's Top Two Exercise & Nutrition Tips - Free!

2010-06-11T13:12:00.000-05:00

I want to share some tips with you today that will help all of us get and stay lean for life. Remember, fitness is as simple as you make it. I have listed below my top two diet and exercise tips to get lean and stay lean for life:

Exercise Tips

Whole Body Workout: What this means is doing a five-exercise circuit (that is designed to work our upper body, lower body, and core) at least three times per week with a day of rest between workouts. Alternate between 30 seconds of work and 10 seconds of rest for each a double-leg (i.e. squats), push (i.e. push-ups), single-leg (i.g. lungs), pull (i.e. rows), and core (i.e. planks) or variations that I like include prisoner squats, grasshopper push-up, walking lunges, cross-body mountain climbers. You will need to perform up to 4 rounds without rest for a killer 20-minute total body workout.

Intervals: Interval training has been scientifically proven to burn at least nine times (9x) more body fat than ordinary exercise and it elevates our metabolism for up to 48 hours following your workout (that is so awesome, I have to say it again, 48 hours following our workout). It's best to perform cardio intervals on non-strength training days three times per week. By selecting your cardio exercise of choice alternate between 20 seconds of work and 10 seconds of rest. Repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike or treadmill or for body weight cardio exercises that you can do at home or from your hotel room when you travel try running in place or jumping jacks (jumping jacks is one of my clients favorite!).

Diet Tips

Eat Early and Often: Eat immediatley upon waking (I know, some of us need our coffee and watch the news first) and then every two to four hours to starve fat and feed muscle. If we are continuously fueling our furnace, and eating some animal protein (meat, eggs, chesse, etc.) at every feeding , you'll also keep your metabolism revved up throughout the day and prevent overeating which usually happens late into the evening.

Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous greeen veggies to fill your belly both during and between meals (I like asparagus, spinach, & broccoli). For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars (so if you workout in the evenings, no starches or sugars after your workout or before bed ;).

We live by these two training and nutrition rules and we will have a body to be proud of...I guarantee it!

See you at the gym,

Dusty Day
dday@accessfitnessclaremore.com
Certified Personal Trainer
Certified Sports Nutritionist
Zumba Instructor
Bootcamp Instructor

PS: Please forward this blog post to anybody that you know who can benefit from it!

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer free weights, cardio equipment, strength machines, tanning, personal training, weight loss programs, bootcamps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130.

Non-Member Specials Offers

2010-06-10T15:23:00.001-05:00

Membership

Special Offers

Are you a member? Click here for member specials

Platinum Membership

$99 Initiation Fee (Special $0 Initiation Fee)

$24.99 Monthly Dues

24 month commitment, easy pay month to month eft, 24/7 club access, 24/7 tanning, key fob, referral program, 10% discount pro shop, friends and family plan

Bronze Membership

$39.99 Initiation Fee (Special $0 Initiation Fee)

$29.99 Monthly Dues

12 month commitment, easy pay month to month (EFT), 24/7 club access, 24/7 tanning, key fob, referral program, 10% discount pro shop, friends and family plan

Gold Membership

$20.10 Initiation Fee (Special $0 Initiation Fee)

$35.99 Monthly Dues

No commitment, easy pay month to month (EFT), 24/7 club access, referral program, friends and family plan

Add a Family Member to Your Monthly Platinum Membership for $0 Initiation Fee and $15.00 Monthly Dues Membership

Add a Family Member to Your Monthly Bronze or Gold Membership for $0 Initiation Fee and $20.00 Monthly Dues Membership

One-Time Payment Membership $319 and Add a Family Member at the Same Time for $199.99 more

Member Special Offers

2010-06-10T15:12:00.001-05:00

Member Special Offers

Add family specials

Add a Family Member to Your Monthly EFT Payment Platinum or Gold Membership for $0 Initiation Fee and $15.00 Monthly Dues

Pay prorated dues per person. Applies Platinum or Gold Membership access family add-on memberships. Offer not valid in Sapulpa.

Expires 6/30/10.

Instructions: Email, call 918.341.8130 or stop by the club to add your family member(s) to your account.

Click to email your information to Add a family member

Offer not valid in Sapulpa and other select locations. Must be 18 years old, or 12 with parent. Family add-ons must live at the same address as Master member. Maximum of 4 family add-ons (with not more than 1 family add-on between the ages of 18-65) per Master member account. Family add-ons can only be added to a Platinum or Gold membership. Family member monthly dues must be debited from the same account as the original Master member. Dues must be paid by pre-authorized payment (eft). See club for details. No other discounts with this offer.

Retail offers

Designer Skin Tanning Lotions 15% Off

Luminary (Black Label Private Reserve), Phoenician, Worship Me, Roar, Leather & Lace and more.....

Offer expires 6/30/10.

Limit 2 per purchase. No other discounts or coupons will apply to this offer.

$19.99 Muscle Milk

All flavors including Vanilla, Strawberry, Chocolate & Cinnamon Bun

Offer expires 6/30/10.

No other discounts or coupons will apply on this offer. limit 3 per flavor per purchase.

Personal Training specials

Buy 10 Sessions Get $25 Off, Buy 24 Sessions or more Get $50 Off

$25 and $50 off already discounted packages. Available by phone or in club. Expires 6/30/10.

Instructions: Select a 10, 24, or more 50-minute session package. Learn more about packages. Email, call (918) 341-8130 or stop by the club.

Must be current member in good standing. No other discounts with this offer. Participating locations only. All sessions are 50 minutes each and must be used within 6 months from date of purchase. Member must be at least 18 years of age or 12 with parent at the time of purchase to be eligible. See club manager for complete details. Offer expires 12/28/09.

Purchase three 50-minute Personal Training sessions for $99

And receive $99 towards your next purchase. Also get a 30 day guarantee if you are not completely satisfied with your first three sessions.

First time purchasers only. Must use all three personal training sessions within 30 days to receive money back guarantee. Participating locations only.

Learn more about the intro "Try" package.

Instructions: Buy any membership and select three, 50-minute sessions package.

Available by email, phone (918) 341-8130 between 10 a.m. - 7 p.m. or stop by the club during staffed hours. Current staffed hours

Must be current member in good standing. First time purchasers only. Also available in club. Limit 1 package per person. All sessions must be used within 6 months from date of purchase. $99 credit (collectively "PT Credit“) cannot be used towards another 3 for $99 Personal Training purchase within 6 months of original purchase date. PT Credit is valid for Personal Training purchases of $99 or more. Member will forfeit PT Credit if money back guarantee refund is requested. Member will no longer be eligible for money back guarantee once PT Credit is redeemed. Must use all 3 personal training sessions within 30 days after the date of purchase to receive money back guarantee. Participating locations only. Offer may expire at any time.

Other offers

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Sign up to receive free e-newsletters! Our e-newsletters provide great information and inspiration for living healthier, growing stronger, having fun, and getting the most from your life. By registering for our e-newsletters, you can also receive special offers and promotions from Access Fitness and our partners! sign up now

Sleep It Off!

2010-06-09T13:48:00.001-05:00

Did you know that sleep is a vital component for weight loss?
A study done at the University of Chicago concluded that
people who got less than four hours of sleep actually had
increased levels of the hormone cortisol and insulin—which are
linked to a difficulty in processing carbohydrates. Tonight go to
bed early, and wake up slimmer!

Access Fitness is Claremore's 24/7 Tanning, Training and Fitness Facility. We offer personal training, weight loss programs, boot camps, supplements, nutrition coaching, and more. Check us out on the web at www.AccessFitnessClaremore.com or call us at 918-341-8130.

The Big Lie

2010-06-01T17:01:00.000-05:00

Do you know the absolute BEST way to GAIN weight? Not
eating. Does that come as a surprise? Fasting for extended
periods of time actually slows your metabolism (your body’s
rate of calorie burning). Add to that the fact that you will lose
muscle and energy by not supplying your body with proper
nutrients. Instead of not eating at all try just eating less!

Boot Camp Tonight!

2010-06-01T16:54:00.000-05:00

Boot Camp tonight at 6pm at Will Rogers Park (Hwy 20 & Will Rogers). Bring your towel and water! We have a great workout planned for tonight, especially after that long weekend! This workout will burn fat while having fun!!! See you tonight!

Check out our Access Fitness Health & Fitness Magazine (click here)

Keep Your Body Guessing!

2010-05-28T13:20:00.001-05:00

Ever find yourself in the same old rut when it comes to your
workouts? Doing the same workout over and over is not only
boring—it also slows down your results by not giving your
muscles a chance to recover. Alternate your exercise routine,
for example go to boot camp class on Monday and then lift
weights on Wednesday.

Claremore Fitness Boot Camps

2010-05-19T16:19:00.002-05:00

Lose weight?......Lots of people are unhappy with their present weight, but aren't sure how to change it. If you need to get rid of stubborn fat or want to mix up your workout routine, Access Fitness in Claremore has
the answer....click here to learn about our boot camps http://accessfitnessclaremore.ondialog.com/

New Sugar Guidelines

2010-05-11T17:32:00.000-05:00

The American Heart Association (AHA) recently released a new recommendation for maximum dietary intake of “added sugars.” What is an “added sugar”? One form of added sugar, obviously, is the white granular stuff you sprinkle on your foods at the table. But added sugars also include sugars (and syrups) that food manufactures add during the processing or preparation. Not surprisingly, soft drinks and other sugar-sweetened beverages are the number one source of added sugar in the US diet. Cookies, candy, and cakes are other obvious sources, but added sugar is found in many products, such as yogurt, cereal, canned baked beans, and condiments such as ketchup, barbecue sauce, and some salad dressings.

According to the AHA, most women should consume no more than 100 calories of added sugars per day. For most men, the figure is 150 calories. That’s approximately six teaspoons of sugar for women and nine for men. To give you an idea of how much that is, one 12 ounce can of regular soda contains about eight teaspoons of added sugar.

We all need to take in a certain number of calories to maintain nutrient requirements. And if you’re not trying to shed or gain pounds, you need a certain number of calories to maintain your weight.

Want to know more go to www.AmericanHeartAssociation.com

Dusty Day

918.341.8130

Certified Personal Trainer

Certified Nutrition Coach

Follow Me on Facebook

See My Blog For Great Fitness Tips

Diet Soft Drinks - How Safe Are They?

2010-05-11T16:03:00.001-05:00

Last month I picked up a copy of the Diabetes Self-Management Magazine (March/April 2010) and read the article “Diet Soft Drinks – How Safe Are They?. It is well known that people with diabetes can drink artificially sweetened soft drinks – diet soda, to most of us, without risk of raising their blood glucose level. Diet soft drinks are listed as a “free food” in the American Dietetic Association, which means that it contains less than 20 calories and 5 grams of carbohydrate per serving.

The study concluded that people who drink diet soda daily have a higher risk of developing Type 2 diabetes as well as metabolic syndrome, a term used to describe the common combination of high blood pressure, abnormal blood lipid levels (cholesterol and triglyceride), insulin resistance, and excess abdominal fat.

So, you ask the question of “How could beverages so low in calories and carbohydrate increase the chance of developing Type 2 diabetes and its related risk factors? The new research on health effects of drinking diet soda have determined that in 2007 people who drank one or more servings of diet soda each day had a risk of developing Type 2 diabetes 67% greater than those who did not drink diet soda. The researchers noted that these findings do not indicate that drinking diet soda causes diabetes. They suggested that drinking sugar-free soda might have an indirect effect on diabetes risk by leading to weight gain or by affecting the action of insulin. Below is a list of a few risk associated with drinking diet soda.

Drinking Diet Soda Risk:

· Type 2 diabetes: 67% greater chance to develop Type 2 diabetes than those who did not drink diet soda.

· Kidney disease: 2009 study shows an association between drinking diet soda and impaired kidney function.

· Metabolic syndrome: Two recent large studies showed that drinking one or more servings of diet soda per day was associated with a 35% greater risk of developing metabolic syndrome.

· Weight maintenance: Theories only, nothing has been proven. Theories are that drinking diet soda stimulates the at appetite and increases the cravings for carbohydrates.

If you would like to read more about low-calorie sweeteners, go to www.diabetesselfmanagement.com/AC/nonnu

Dusty Day

918.341.8130

Certified Personal Trainer

Certified Nutrition Coach

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Fitness Flash

2010-05-05T22:40:00.001-05:00

Because Americans gain an average of a pound per year, it takes 39
million extra gallons of gas to haul our heavier bodies around in our
cars each year, a study from University of Illinois at Urbana-
Champaign finds.

Sent from my iPhone

Nutrition Marketing on Food Labels

2010-04-08T12:43:00.009-05:00

Is this "shocking"? Yes! Is this "wrong"? Yes! Education is the key to living a healthy lifestyle. We have to educate ourselves and our children in order for them to be able to make healthy choices.

At Access Fitness, we have been talking to our members and personal training clients about the marketing of the food companies. The following publication is the result of a recent study that confirms what we have been talking to our members and clients about. We have to read labels, we have to read the small print, we have to look on the back of the box, can, jar or package in order to really know what we are putting in our baskets at the grocery store.

This study was published in January 2010 but was not picked up in the mainstream media. It is my pleasure to share this study with you.

Sarah E. Colby, PhD, RD Corresponding Author Information email address, LuAnn Johnson, MS, Angela Scheett, MPH, RD, Bonita Hoverson, RD

published online 22 January 2010.

Abstract Objective
This research sought to determine how often nutrition marketing is used on labels of foods that are high in saturated fat, sodium, and/or sugar.

Design and Setting
All items packaged with food labels (N = 56,900) in all 6 grocery stores in Grand Forks, ND were surveyed.

Main Outcome Measure(s)

Marketing strategy, nutrient label information, if the product was fruit/or milk based, and target age.
Analysis

Frequency distributions were computed. Results

Forty-nine percent of all products contained nutrition marketing and of those, 48% had both nutrition marketing and were high in saturated fat, sodium and/or sugar (11%, 17%, and 31% respectively).

Seventy-one percent of products marketed to children had nutrition marketing. Of those, 59% were high in saturated fat, sodium and/or sugar content, with more than half being high in sugar. The most commonly used nutrition marketing statements were “good source of calcium”, “reduced/low/fat free”, and “food company's health symbol”.

Conclusions and Implications

Nutrition marketing is commonly used on products high in saturated fat, sodium and/or sugar and is more often used on products marketed toward children than products marketed toward adults. Current food industry symbols may not be helping consumers select foods low in saturated fat, sodium or sugar.

United States Department of Agriculture, Agricultural Research Service, Grand Forks Human Nutrition Research Center, Grand Forks, ND

Super Fruits (The Ultimate In-Between-Meal Snacks)

2010-03-29T15:27:00.000-05:00

Hey, it's Dusty from Access Fitness. Did you know most people think snacking in-between meals is bad for you. These people couldn't be more wrong. Typically I recommend snacking. But as you'll see, my definition of snacking, is probably different to most...

It's important to eat at least 5 or 6 times a day to keep your energy levels high. The problem is, most folks who have healthy main meals, will have unhealthy snacks in between.

Eliminating these unhealthy snacks could be key for your own body transformation, so let me give you 3 Super Fruit snack alternatives...

Grapefruit - With more nutrient per calorie than apples, and more than 100% of your daily recommended Vitamin C, eating grapefruit can prevent illness and 'premature' aging.

Avocado - (Yes! A Fruit!) Avocados help with growth and development of the brain and nervous system, thanks to their high concentration of unsaturated fats. They're also jam packed with a wide variety of vitamins, minerals and phytonutrients (add a teaspoon of extra virgin olive oil and red wine or balsamic vinegar for a taste treat).

Prunes - With TWICE as much potassium as a banana and packed with anti-oxidants, eating prunes can help maintain healthy blood pressure and keep you looking young... Even though prunes look wrinkly!

Fact is most fruit is good for you. Most fruit is also super tasty. So make it a habit to eat one fruit per day and swap out your chips and chocolate bars for grapefruit and avocado. You'll still get to snack, only you won't be hurting your body.

Want more healthy meal information? Click on this link for10 Healthy Meals in 10 Minutes or Less

To your best body and health,
Dusty Day
Access Fitness

Claremore's Premier Health & Fitness Expert

Dusty's Breakfast Smoothie

2010-02-28T23:34:00.001-06:00

Dusty's Breakfast Smoothie
1/2 Cup Frozen Blueberries
Med Banana
Tablespoon Walnuts
2000 mg. Fish Oil
2 Scoops Vanilla Protein
3 Tablespoons Orange Metamucal
8 Ice Cubes
2 Cups Water

Receipe is for 4 servings. Enjoy!

Sent from my iPhone

Tom Hopkins' new web site is launched!

2010-02-25T16:54:00.000-06:00

Tom Hopkins' new web site is launched!: "

My new health and wellness web site http://tomhopkins6.com/ is up and running. This is designed to be a blog site
keeping you informed about staying healthy as well as the happenings and the status of my Fit Forever Book series. We just finished the photo shoot for

FIT FOREVER- The Next Step due to release this summer.

You may notice the number "6" included in the name of the site, http://tomhopkins6.com . The "6" sets me apart from the Tom Hopkins who is the sales training guru. The significance of the "6" twofold: it is my favorite number that I wore throughout my baseball career, as did my son, Stephen. Also, there are "6" driving principles behind the Fit Forever Book Series: Health, Wellness, Balance, Body, Mind and Spirit.

I'll be adding much more to my site in the days to come. You may want to check out the Valentine's Day tip and recent blog on my friend, Danny Cahill, Biggest Loser 2009. Be sure to subscribe to my site on the home page under email subscription. We'll have a drawing for some giveaways in the days to come.

Lastly, I'd love to hear your comments on the home page, so feel free to give me some feedback!

May God bless you greatly in 2010!
--
Tom Hopkins

918.549.0259
http://www.tomhopkins6.com
http://www.fitforeverbook.com
http://www.gHPyouthformula.com/tomhopkins
http://www.gHPsport.com/tomhopkins
http://www.southparktulsa.com/

Owie! Readers share their weirdest gym injuries

2010-02-25T16:38:00.000-06:00

Owie! Readers share their weirdest gym injuries: "Broken noses, fractured bones, smashed fingers, smooshed toes, bonked heads and banged knees — is there anything you guys haven't managed to injure while working out?

Health - Recreation - United States - Literature - Security"

How can I make cooking at home easier?

2010-02-25T16:06:00.000-06:00

Try this, "Buy more precut, prewashed foods. Veggies like onions, peppers, carrots and fruit like melon, berries and you can even buy salads and herbs in a ready to use package that can be a huge time-saver. If you don't want to spend extra money, make your own. Buy vegetables, chop and wash them, then store a week's worthat a time in plastic containers in your fridge."

Share your ideas with us so we can pass them along to our members and clients. Access Fitness is Claremore's premier fitness center with services like Personal Training, Weight Loss Programs, Kid's Programs, Boot Camps, and Challenges that include the Biggest Loser starting March 6, 2010.

Check us out on the web at www.AccessFitnessClaremore.com or call us at 918.341.8130

Let's Move - America's Move To Raise A Healthier Generation of Kids

2010-02-23T21:25:00.001-06:00

Regardless of your (my) political views, I do believe that you can agree with me that childhood obesity or excess weight threatens the healthy future of one third of American children. We spend $150 billion every year to treat obesity-related conditions, and that number is growing.

Obesity rates tripled in the past 30 years, a trend that means, for the first time in our history, American children may face a shorter expected lifespan than their parents.

We need to get moving. Join First Lady Michelle Obama, community leaders, teachers, doctors, nurses, moms and dads in a nationwide campaign to tackle the challenge of childhood obesity.

Access Fitness has joined the First Lady and you will receive a email later this week outlining how we plan to support the Let's Move initiative.

Let’s Move has an ambitious but important goal: to solve the epidemic of childhood obesity within a generation.

Let’s Move will give parents the support they need, provide healthier food in schools, help our kids to be more physically active, and make healthy, affordable food available in every part of our country.

Learn more and join the Let's Move initiative. .

President Obama Names Childhood Obesity Taskforce

Do you have a child that needs to be more active? Do you have a child that would benefit from professional help with one of our Personal Trainers? We offer fun and educational kid's programs. Call us today at 918.341.8130 or email us at dday@accessfitnessclaremore.com to learn more about our Family and Kid's program's.

5 Foods To Keep Out Of Your Grocery Cart

2010-02-20T13:40:00.000-06:00

Let me start by making this statement right out of the gate, "The food industry is not your friend" and they have no plans to become your friend anytime soon. In the 1980's Pepsi and Coke replaced sugar with High Fructose Corn Syrup to reduce their cost. Today we have a debate in this country concerning the use of corn to fuel our vehicles. Do you remember the debate in the 80's when high fructose corn syrup replaced sugar? Of course not, because there was not a debate. This tells me that there is more concern for the fuel for our automobiles then there are for the fuel for our bodies.

The food industry has learned that if they listen to what the health professionals say that we need to fuel our bodies and then they employee marketeers to develop a marketing scheme to use "key words or phrases" that con us into believing we are making good healthy choices for our families. Does this sound like a friend? The answer is a resounding "No". I challenge you to encourage your family to make better choices and stop buying these fake foods and the food industry will get the point. Continue to read on to learn more about the five foods that you want to avoid at the grocery store.

1. Simple Sugars or Carbs

The Problem: Simple sugars or refined carbohydrates cause blood sugar imbalances. Maintaining blood sugar stability in the body is paramount for keeping energy and weight within the desired level, thereby preventing other body imbalances. Glucose, the natural form of sugar, is a vital food for the brain. The body cells also need it, but in moderate levels in the bloodstream, to produce energy. However in excess, it converts into fuel for short-term storage in the liver and muscles or body fat as reserve. With low-sugar level in the bloodstream, we feel fatigued and irritable, lose concentration and energy, and develop headaches and digestive problems. Because excess sugars convert to fat in the body, refined carbohydrate and simple sugar consumption leads to the condition, too, leaving high levels of insulin and glucose circulating in the bloodstream. Refined sugars and carbohydrates are also stripped of their natural fibers and minerals. Whole foods delay the digestion of sugars and carbohydrates while vitamins and minerals normalize blood sugar levels. Stimulants such as coffee, tea, chocolate, cola drinks, smoking, refined sugars, concentrated sweeteners, alcohol, and prolonged stress and its hormones adrenaline and cortisol are culprits which raise blood sugar levels uncontrollably. All these should be avoided to prevent the sparking of insulin resistance that leads to the onset of diabetes. Simple carbs include donuts, pastries, chips, snack foods, etc.

2. Meats High in Nitrates and Saturated Fats

The Problem: Nitrates are a food additive that has been linked to stomach cancers and other degenerative illnesses not to mention the saturated fats. Saturated fats (very bad for you) will go straight to belly fat and to the liver (and ladies, straight to your hips). Stay away from processed meats like bacon, sausages, and deli meats.

3. Ingredients You Can't Pronounce

The Problem: If you need a chemistry course to pronounce the ingredients then you should not eat them. Take one of the most popular snack foods for kids (cheese puffs, I will not reveal the brand) and read the label for yourself. I have listed the ingredients from one of the most popular brands below, check it out.

Enriched Corn Meal (Corn Meal, Ferrous Sulfate, Niacin, Thiamin Mononitrate, Riboflavin, and Folic Acid)Vegetable Oil (contains One or More of the Following: Corn, Soybean, or Sunflower Oil)Whey, Salt, Cheddar Cheese (Cultured Milk, Salt, Enzymes)Partially Hydrogenated Soybean Oil, Maltodextrin, Disodium Phosphate, Sour Cream (Cultured Cream, Nonfat Milk)Artificial Flavor, Monosodium Glutamate, Lactic Acid, Artificial Colors (including Yellow 6)Citric Acid.

Tell me, after reading the ingredients does this sound appetizing? Of course not, who in their right mind says yes, I want some hydrogenated soybean oil, maltodextrin, disodium phosphate and ferrous sulfate for a snack for my children. We do everyday when we hand our kids a bag of cheese puffs!

4. Fake Healthy Foods

The Problem: Health professionals spend so much time educating the general public on healthy foods and then the food industries marketeers spend their time taking those words and figure out ways to con us with their packaging. If is says "low fat" then their is something else that is unhealthy for you, usually it is loaded with sugar. Be cautious, don't let the food industry con you, make better choices by eating whole foods and the food industry will get the point.

5. Foods High In Sodium (Canned Food)

The Problem: High amounts of sodium is not good for our arteries and not good for our blood pressure. Lets just say that salt plays havoc with all parts of your bodies. By the way, you can't feel sexy eating foods high in salt.

Sodium intake should not exceed 2300 milligrams per day and if you are African American, older or have other risk factors than you should not exceed 1500 milligrams per day. A major study just came out that states if we (Americans) can reduce our salt intake by 1200 milligrams (half a teaspoon) per day health professionals estimate they can save up to 100,000 lives be reducing the amount of heart attacks and strokes.

Need more information, support, or would like to attend a Weight Management 101 Class that educates the general public on topics like this one. Call Access Fitness in Claremore for a free consultation with one of our Lifestyle and Fitness Professionals or Nutrition Coach and let them help you achieve your fitness goals.

Access Fitness is located at 1301 W. Country Club Road, Suite 500, Claremore, OK 74017. Our phone number is 918-341-8130. You can email me at dday@accessfitnessclaremore.com or check us out on the web at www.AccessFitnessClaremore.com.

We are more than just your average health club, we are a lifestyle, we are a educational, we are body composition focused, we are here to help you, help you meet your fitness goals.

Study: Weight loss can have a big impact on knees

2010-02-18T22:34:00.001-06:00

A pound of body weight always weighs a pound, right? Maybe not as far as your joints are concerned, a study published in the journal Arthritis & Rheumatism shows.

In fact, researchers at Wake Forest University in Winston-Salem, North Carolina found that for overweight or obese adults with osteoarthritis of the knee, losing a single pound could result in a 4 lb reduction in pressure placed on the knee joint.

"Our results indicate that each pound of weight lost will result in a 4-fold reduction in the load exerted on the knee per step during daily activities," wrote lead researcher Dr. Stephen P. Messier and colleagues. "Accumulated over thousands of steps per day, a reduction of this magnitude would appear to be clinically meaningful."

Messier and colleagues tested the effect of weight loss on people's knee joints in a study involving more than 140 overweight and obese adults between the ages of 60 and 89. Most of the participants were women and all were considered sedentary prior to the start of the study.

Participants were enrolled in a weight loss program, some consisting of diet only, some of exercise only, and some of a combination of both and other healthy living habits. Weight and BMI were assessed at the start of the study and again at 6 and 18 months. At those times, participants also underwent gait (the manner of walking) analysis and a series of tests designed to measure pressure on the knees. They were also scored on a standardized scale of function and pain.

After 18 months, participants lost an average of 2% of their body weight and reduced their BMI by 3%. And when they analyzed those results in relation to the amount of force on participants' knees, they found the force reduction worked out to 4 times the amount of weight lost.

"The accumulated reduction in knee load for a 1-pound loss in weight would be more than 4,800 pounds per mile walked," noted Messier in a press release. "For people losing 10 pounds, each knee would be subjected to 48,000 pounds less in compressive load per mile walked."

Messier went on to add that while no long-term studies have yet demonstrated that weight loss could actually slow the progression of osteoarthritis of the knee, these results warrant further studies to determine whether slimming down could reduce the crippling complications of osteoarthritis.

Treadmill Vs Elliptical - Which burns more calories?

2010-01-24T17:01:00.000-06:00

Do you remember when the treadmill and stair-stepping machine competed for the role as king of the cardio room? Then, somewhere in the 1990s, a equipment company created a new product known as the elliptical trainer. In most fitness centers, they are one of the the most popular machines in the aerobic room.

The American College of Sports Medicine recommends at least 30 minutes of moderate cardiovascular exercise three days a week to maintain good health. To lose weight, you need to work even longer on those days. At the gym , two of the most popular ways to squeeze in the necessary exercise are the elliptical trainer and the treadmill.

Elliptical Trainers

According to the American Council on Exercise, elliptical trainers provide the same benefits as running but with less stress on the joints. On an elliptical machine, your feet never leave the foot pedals, so impact is reduced. Some elliptical trainers also provide upper body movement, which can create a slight increase in caloric expenditure. Other machines provide an incline option, which is similar to climbing hills. Because the higher inclination involves greater flexion of the legs, the hamstring muscles--which are often the weaker leg muscles--get a good workout.

Treadmills
The treadmill is popular because you can fit in your walk or run indoors. You can avaoid the elements or unfriendly running environments. You find almost all hotels have at least a treadmill stuck in the corner somewhere for you when you travel. Walkers and runners can use the treadmill to achieve a good workout by adjusting their speed and most treadmills have the ability to incline as if you are climbing hills.

Potential
The elliptical trainer does offer you the ability to burn close to the same number of calories as jogging on the treadmill. A 150 lb. women running at about 6 mph on a treadmill burns approximately 300 calories in a half hour, but without the same wear and tear on the joints as the treadmill. Using an elliptical with the arms increases the calorie burn.

Considerations
To burn the same amount of calories on an elliptical as you do running, you really have to push the intensity yourself, movitvating your body to hit a certain number of stride speeds at higher and higher resistance levels. On the treadmill, increasing the speed on the treamill console forces you legs to follow the path of the belt and it will tire you out, but you naturally go faster rather than hanving to concentrate on making yourself do it.

My Opinion
Running burns more calories than the elliptical, especially if you incorporate lots of hills and speed drills. If you have a physical condition that precludes running, the elliptical is an excellent alternative for calorie burn and muscle strengthening. Ideally, you will incorporate both modes of exercise into your workout regimen to avoid over-training and boredom.

Magical Breakfast Blaster - Dr. Oz

2010-01-22T14:52:00.001-06:00

This is a great breakfast meal, I love it, you should try it!

From doctors and authors Dr. Mehmet Oz and Dr. Michael Roizen
January 19, 2007

Dr. Mehmet Oz and and Dr. Michael Rozien say you can't fight biology. But you can learn to work with your body to get food cravings under control. Eating the right food is one way to help control hormones called ghrelin and leptin.

Magical Breakfast Blaster

Ingredients

1/2 large ripe banana (or other fruit of your choice)

1 scoop (1/3 cup) Soy Protein (like Nature's Plus Spiru-Tein: naturesplus.com)

1/2 tablespoon flax seed oil

1/4 cup frozen blueberries

1/2 tablespoon apple juice concentrate or honey

1 teaspoon psyllium seed husks

8 ounces water

Directions

Peel banana; break into chunks. Combine all ingredients in a blender. Cover and blend till smooth.
Optional: Add a few cubes of ice, as well as powdered vitamins.

Makes 2 servings
136 calories per serving.

Recipe copyright 2007 www.RealAge.com, from the book "YOU: On a Diet," by Michael Roizen, M.D. and Mehmet Oz, M.D.

Why We're Fat : Diet and Fitness : Discovery Health

2010-01-12T23:21:00.002-06:00

Below is a link to the Discovery Health article by Dr. G that I really enjoyed reading. I was conducting research this evening for a project that I am working on when this article caught my eye.

There are two interesting points in this article that we discuss in our Weight Management Course 101 at Access Fitness. The first relates to diets that are lower than your basal metabolic rate (BMR). The BMR is the minimum amount of calories needed to sustain the vital functions of the body during a relaxed, reclined and waking state. What I hear from dieters on a regular basis is that they do not eat breakfast. Yes, mom was right on this one! When we skip breakfast (Aaron) we fast from dinner until lunch only to damage our nutritional plan. Doing this slows our metabolism and signals our brain to store fat.

Several studies show that by fasting or following a very low calorie diet (VLCD) actually lowers leptim levels (leptim is made by fat cells and signals your brain that your are full). When your body has low leptim levels a signal is sent to your brain telling your system to store fat (panic mode). Want to keep your leptim levels normal, eat a balanced nutritional diet, don't fast, eat a diet at least at your minimum BMR and eat breakfast before 9 a.m. (get that fat burning motor running).

The next point of interest is not as complicated, actually, it is a sleeper. Yes, lack of sleep promotes obesity! If you skimp on sleep, ghrelin levels rise, making you hungry, and as we learned above, leptin levels dip, which signals a need for calories. So, if you are reading this article at 11:30 p.m. as I am writing this, we should all be in bed getting our sleep! I feel my ghrelin levels rising, I am going to bed now!!

I hope you enjoy this article as much as I have. Give me your feedback, tell me about your experience or email me your questions at dday@accessfitnessclaremore.com.

Why We're Fat : Diet and Fitness : Discovery Health

Access Fitness is located in Claremore, Oklahoma. We offer the Claremore community 5 personal trainers, 2 weight management coaches, online nutrition program, weight management course 101 (8 weeks course) and much, much more. Call us at 918.341.8130 or email us at dday@accessfitnessclaremore.com

This information on this site is intended for general reference purposes only and is not intended to address any medical or health conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to taking nutritional supplements or participating in any diet or exercise program or activity, you should seek the advice of your physician or other qualified health professional. No health information on this site should be used to diagnose, treat, cure or prevent any medical condition

Be Wary of Fad Diets

2010-01-12T22:16:00.000-06:00

(Health Day News) -- If you're looking to help kick start your weight loss program, it's important to carefully research a diet plan before you commit to one.

Look for these warning signs of an unhealthy fad diet, courtesy of the American Academy of Family Physicians:

* A diet that promises very fast weight loss -- anything more than a pound or two per week.
* A diet that promises weight loss without changing diet habits or engaging in an exercise program.
* A diet that is promoted by "scientific" testimonials and pictures of "before" and "after" success stories.
* A diet that involves expensive seminars, medications, or pre-made meals.
* A diet that focuses on very few acceptable foods, and doesn't focus on a healthy, balanced diet.
* A diet that points to simple explanations drawn from confusing research.

Access Fitness in Claremore, Oklahoma is a 24/7 Training, Exercise, and Educational Gym! Call us or view our website to learn more about our Personal Training, Weight Management Course 101, Fitness Boot Camps, Nutrition Coaching, and much, much more! Access Fitness Claremore 918.341.8130 or www.accessfitnessclaremore.com. You can email me at dday@accessfitnessclaremore.com.

Doctor's Do It!

2010-01-10T22:09:00.000-06:00

According to a recent report in the Nutrition Journal a survey of more than 979 doctors and nurses reveals they commonly take vitamin, mineral, and other dietary supplements themselves, and recommend the same to their patients, results of a survey indicate.

Dr. Annette Dickinson, from Dickinson Consulting, LLC in St. Paul, Minnesota and colleagues found that 72 percent of the doctors and 89 percent of the nurses use some sort of dietary supplement regularly, occasionally, or seasonally. Moreover, 79 percent of the physicians and 82 percent of the nurses recommend dietary supplements to their patients.

The online survey was administered in October 2007 by New York City-based Ipsos Public Affairs for the Council for Responsible Nutrition, a Washington, D.C.-based trade association representing the dietary supplement industry.

The physicians, 83 percent male, included about equal numbers of primary care doctors, obstetricians/gynecologists, and other specialists, but no pediatricians. About 72 percent of the doctors were 40 to 59 years old, as were 69 percent of the mostly female (94 percent) nurses surveyed.

Overall, more than half of the doctors and nurses said they regularly use dietary supplements, most commonly for improved general health and wellness.

About 24 percent of the doctors and 27 percent of the nurses reported using only multivitamins. Another 27 and 32 percent, respectively, took individual vitamin and mineral supplements plus other supplemental compounds thought to benefit cardiovascular, joint, or general health, and cognition, such as green tea, fish oil, glucosamine, flax seed and echinacea.

The findings further suggest a desire for improved education on the use of dietary supplements, as 75 and 79 percent of the doctors and nurses expressed interest in continuing education on these products.

Such education "would be beneficial for physicians and nurses as well as for the patients they treat and serve," Dickinson and colleagues conclude.

SOURCE: Nutrition Journal, published online July 1, 2009.

Why You Should Avoid "Fat-Free" Foods

2010-01-08T14:15:00.004-06:00

Over the last 20+ years, one of the main tenets of nutrition science has been that dietary fat is bad for you. The theory that dietary fat causes chronic diseases -- dubbed the lipid hypothesis -- has been preached for decades.

Check out your friends and neighbors pantry. Look at the shelves today when you go to the supermarket. You will witness the shelves piled with "low-fat" this, "fat-free" that, and "cholesterol-free" everything.

The trouble, as most experts now realize, is that the lipid hypothesis is wrong -- and that the advice to avoid dietary fat and opt for low- or no-fat options has not made us healthy and thin. In fact, science now points to the fact that the low-fat diet has made us sadder, fatter, and less healthy.

Here's an excerpt from a 2001 study by nutrition scientists at Harvard School of Public Health (quoted by Michael Pollan in In Defense of Food) that puts the situation in frank, uncompromising terms:

During the past several decades, reduction in fat intake has been the main focus of national dietary recommendations. In the public's mind, the words "dietary fat" have become synonymous with obesity and heart disease, whereas the words "low-fat" and "fat-free" have been synonymous with heart health.

It is now increasingly recognized that the low-fat campaign has been based on little scientific evidence and may have caused unintended health consequences.

-- from "Types of Dietary Fat and Risk of Coronary Heart Disease: A Critical Review;" Frank B. Hu, Journal of the American College of Nutrition, Vol. 20 (2001)
The evidence against the lipid hypothesis is manifold and conclusive, though there isn't room here to riffle through all the science. But there IS room to write a handy list of some of the facts now known about dietary fats and another list of great resources if you want to learn more about the right kinds of dietary fat. I'm hoping there's enough info here and in the books and links below, that you ditch low- and no-fat foods for good!

Why Low-Fat and Fat-Free Foods Make You Sadder, Fatter, and Less Healthy

1. The amount of saturated fat in your diet has little to no bearing your risk of coronary heart disease.

2. There is no direct evidence linking egg consumption (eggs are high in cholesterol) and increased risk of coronary heart disease. In fact, the link between cholesterol intake in the diet and cholesterol in the blood has always been tenuous at best.

3. Eating more of certain types of fatty acids -- specifically, omega-3 fatty acids -- reduces "coronary and total mortality" in heart patients. That's right: eating more of certain fats decreases risk of heart disease.

4. Although a major purported benefit of the "fat-free" diet is weight loss, a review of research from the last 30 years failed to turn up any evidence of a connection between low-fat and fat-free foods and weight loss. In fact, the review turned up evidence that replacing fats in the diet with carbohydrates leads to weight gain.

5. The human brain is about 60 percent fat (every neuron is covered in a protective layer of fat). If we don't get enough of the right kinds of fats, we're not just short-changing our bodies, we're short-changing our brains.

6. Michael Pollan writes in In Defense of Food: "Fats make up the structure of our cell walls, the ratios between the various kinds influencing the permeability of the cells to everything from glucose and hormones to microbes and toxins. Without adequate amounts of fat in the diet, fat soluble vitamins like A and E can't pass through the intestinal walls."

7. Refined carbohydrates (which are the primary replacement for fat in low- and no-fat diets), writes Pollan, "interfere with insulin metabolism in ways that increase hunger and promote overeating and fat storage in the body."

(This list culled from "Types of Dietary Fat and Risk of Coronary Heart Disease: A Critical Review;" Frank B. Hu, Journal of the American College of Nutrition, Vol. 20 (2001) and In Defense of Food (Penguin, 2008) by Michael Pollan.)

Experience Life stories on healthy fats:

"Big Fat Controversy" -- Expert fats researcher Dr. Mary Enig offers surprising insider views on good fats, bad fats and the "food police."

"Build a Better Brain" -- Fitness is more than just losing weight and toning up - it's a whole-body pursuit, one that includes tending to the health of one of your most important organs: the brain.

"All About Oils" -- Some fats and oils are good for us - and critically important to our health. Others are just plain bad. And with some fats, it depends. Here's how to make sense of this slippery subject and make the very best choices about what you put into your body.

Good books on dietary fat and the lipid hypothesis:

Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes (Anchor, 2008)

In Defense of Food by Michael Pollan (Penguin, 2008)

Real Food: What to Eat and Why by Nina Planck (Bloomsbury, 2006)

Eat, Drink, and Be Healthy by Walter Willett, MD, with Patrick J. Skerrett (Free Press, 2005)

UltraMetabolism: The Simple Plan for Automatic Weight Loss by Mark Hyman, MD (Scribner, 2006)

What to Eat by Marion Nestle (North Point, 2007)

Oklahoma, Let's Get Kick'in! New Year, New Statistic?

2009-12-14T10:59:00.002-06:00

With everyone pondering there New Year's Resolution's I found it only fitting to re-motivate our readers with a re-post of the obesity rankings for all states.

The rankings posted July 1, 2009 are statistics that should motivate each and every person living in Oklahoma. Our state statistics did NOT improve from the previous year and Obesity did NOT decrease in a single state ? Yes, including Oklahoma.

Check this out, eight of the ten states with the highest percentage of obese adults are in the South. You asking the same question as I am? It is a belief that part of the high obesity factor in the south is related to the number of fast food restaurants compared to many other states.

A couple of years ago I visited Southern California in January and one of the first things I noticed (besides the 68-72 degree weather) was that there was not a fast food restaurant on every corner like back home (Tulsa). So, it was not a surprise to me that when this report came out that I found California ranking #41.

No matter the cause, Oklahoma ranks #6 as the most obese state and we have not improved in the previous three years. Who is going to change this? The Governor? The Mayor? Of course not, I hope that you decide not to be part of this statistic and that you join me and one of the many great programs that our Governor and Mayor has put together that are currently underway in the Tulsa and Oklahoma City area to educate and motivate our state in nutrition and exercise. We realize that education is only the first step and that education alone will not resolve our obesity issues. We also have to motivate each other at work, at home, at church, at the gym, where ever you can find help. We need to work together as a state to turn this ranking around and get it going the other way.

Let's face it, we could all loose a pound or two, but, if you need help, motivation, direction, education, support, or tools to help you get back to your ideal weight, then turn to the professionals. Access Fitness Claremore, the personal training gym, will help you, educate you, motivate you and give you the tools and education you need to achieve your goals.

It does not matter if it is a dress size, your favorite jeans, your upcoming wedding, your high school reunion that has you thinking I need to lean down, bulk up, or just make sure your heart is healthy we have the certified personal trainers to help you. Give us a call at 918.341.8130 and let us help you get what you want!

Now, for the disturbing news that motivated me to write this article, read the report below.

Wednesday, July 1, 2009
State by state obesity rankings are out

Washington, D.C. - Adult obesity rates increased in 23 states and did not decrease in a single state in the past year, according to F as in Fat: How Obesity Policies Are Failing in America 2009, a report released today by the Trust for America's Health (TFAH) and the Robert Wood Johnson Foundation (RWJF). In addition, the percentage of obese or overweight children is at or above 30 percent in 30 states.

"Our health care costs have grown along with our waist lines," said Jeff Levi, Ph.D., executive director of TFAH. "The obesity epidemic is a big contributor to the skyrocketing health care costs in the United States. How are we going to compete with the rest of the world if our economy and workforce are weighed down by bad health?"

Mississippi had the highest rate of adult obesity at 32.5 percent, making it the fifth year in a row that the state topped the list. Four states now have rates above 30 percent, including Mississippi, Alabama (31.2 percent), West Virginia (31.1 percent) and Tennessee (30.2 percent). Eight of the 10 states with the highest percentage of obese adults are in the South. Colorado continued to have the lowest percentage of obese adults at 18.9 percent.

Adult obesity rates now exceed 25 percent in 31 states and exceed 20 percent in 49 states and Washington, D.C. Two-thirds of American adults are either obese or overweight. In 1991, no state had an obesity rate above 20 percent. In 1980, the national average for adult obesity was 15 percent. Sixteen states experienced an increase for the second year in a row, and 11 states experienced an increase for the third straight year.

Mississippi also had the highest rate of obese and overweight children (ages 10 to 17) at 44.4 percent. Minnesota and Utah had the lowest rate at 23.1 percent. Eight of the 10 states with the highest rates of obese and overweight children are in the South. Childhood obesity rates have more than tripled since 1980.

"Reversing the childhood obesity epidemic is a critical ingredient for delivering a healthier population and making health reform work," said Risa Lavizzo-Mourey, M.D., M.B.A., RWJF president and CEO. "If we can prevent the current generation of young people from developing the serious and costly chronic conditions related to obesity, we can not only improve health and quality of life, but we can also save billions of dollars and make our health care systems more efficient and sustainable."

The F as in Fat report contains rankings of state obesity rates and a review of federal and state government policies aimed at reducing or preventing obesity. Some additional key findings from F as in Fat 2009 include:

* The current economic crisis could exacerbate the obesity epidemic. Food prices, particularly for more nutritious foods, are expected to rise, making it more difficult for families to eat healthy foods. At the same time, safety-net programs and services are becoming increasingly overextended as the numbers of unemployed, uninsured and underinsured continue to grow. In addition, due to the strain of the recession, rates of depression, anxiety and stress, which are linked to obesity for many individuals, also are increasing.

* Nineteen states now have nutritional standards for school lunches, breakfasts and snacks that are stricter than current USDA requirements. Five years ago, only four states had legislation requiring stricter standards.

* Twenty-seven states have nutritional standards for competitive foods sold a la carte, in vending machines, in school stores or in school bake sales. Five years ago, only six states had nutritional standards for competitive foods.

* Twenty states have passed requirements for body mass index (BMI) screenings of children and adolescents or have passed legislation requiring other forms of weight-related assessments in schools. Five years ago, only four states had passed screening requirements.

* A recent analysis commissioned by TFAH found that the Baby Boomer generation has a higher rate of obesity compared with previous generations. As the Baby Boomer generation ages, obesity-related costs to Medicare and Medicaid are likely to grow significantly because of the large number of people in this population and its high rate of obesity. And, as Baby Boomers become Medicare-eligible, the percentage of obese adults age 65 and older could increase significantly. Estimates of the increase in percentage of obese adults range from 5.2 percent in New York to 16.3 percent in Alabama.

Key report recommendations for addressing obesity within health reform include:

* Ensuring every adult and child has access to coverage for preventive medical services, including nutrition and obesity counseling and screening for obesity-related diseases, such as type 2 diabetes;

* Increasing the number of programs available in communities, schools, and childcare settings that help make nutritious foods more affordable and accessible and provide safe and healthy places for people to engage in physical activity; and

* Reducing Medicare expenditures by promoting proven programs that improve nutrition and increase physical activity among adults ages 55 to 64.

The report also calls for a National Strategy to Combat Obesity that would define roles and responsibilities for federal, state and local governments and promote collaboration among businesses, communities, schools and families. It would seek to advance policies that

* Provide healthy foods and beverages to students at schools;
* Increase the availability of affordable healthy foods in all communities;
* Increase the frequency, intensity, and duration of physical activity at school;
* Improve access to safe and healthy places to live, work, learn, and play;
* Limit screen time; and
* Encourage employers to provide workplace wellness programs.

The report was supported by a grant from RWJF.

State-by-State Adult Obesity Rankings:

Note: 1 = Highest rate of adult obesity, 51 = lowest rate of adult obesity. Rankings are based on combining three years of data (2006-2008) from the U.S. Centers for Disease Control and Prevention's Behavioral Risk Factor Surveillance System to "stabilize" data for comparison purposes. This methodology, recommended by the CDC, compensates for any potential anomalies or usual changes due to the specific sample in any given year in any given state. States with a statistically significant (p<0.05) increase for one year are noted with an asterisk (*), states with statistically significant increases for two years in a row are noted with two asterisks (**), states with statistically significant increases for three years in a row are noted with three asterisks (***). Additional information about methodologies and confidence interval is available in the report.

Adults with a body mass index, a calculation based on weight and height ratios, of 30 or higher are considered obese. 1. Mississippi*** (32.5%); 2. Alabama* (31.2%); 3. West Virginia (31.1%); 4. Tennessee*** (30.2%); 5. South Carolina (29.7%); 6. Oklahoma*** (29.5%); 7. Kentucky (29.0%); 8. Louisiana (28.9%); 9. Michigan*** (28.8%) 10. (tie) Arkansas (28.6%) and Ohio* (28.6%); 12. North Carolina*** (28.3%); 13. Missouri (28.1%); 14. (tie) Georgia (27.9%) and Texas (27.9%); 16. Indiana (27.4%); 17. Delaware*** (27.3%); 18. (tie) Alaska (27.2%) and Kansas*** (27.2%) 20. (tie) Nebraska (26.9%) and South Dakota*** (26.9%); 22. (tie) Iowa (26.7%) and North Dakota* (26.7%) and Pennsylvania** 26.7%; 25. (tie) Maryland*** (26.0%) and Wisconsin (26.0%); 27. Illinois 25.9%; 28. (tie) Oregon (25.4%) and Virginia (25.4) and Washington*** (25.4%); 31. Minnesota (25.3%); 32. Nevada* 25.1%; 33. (tie) Arizona** (24.8%) and Idaho (24.8%); 35. Maine* (24.7%); 36. New Mexico*** (24.6%); 37. New York** (24.5%) 38. Wyoming (24.3%); 39. (tie) Florida* (24.1%) and New Hampshire (24.1%); 41. California (23.6%); 42. New Jersey (23.4%); 43. Montana** (22.7%); 44. Utah (22.5%); 45. District of Columbia (22.3%); 46. Vermont** (22.1%); 47. Hawaii* (21.8%); 48. Rhode Island (21.7%); 49. Connecticut (21.3%); 50. Massachusetts (21.2%); 51. Colorado (18.9%)

State-by-State Obese and Overweight Children Ages 10-17 Rankings

Note: 1 = Highest rate of childhood overweight, 51 = lowest. Rankings are based on the National Survey of Children's Health, a phone survey of parents with children ages 10-17 conducted in 2007 by the U.S. Department of Health and Human Services. Additional information about methodologies and confidence intervals is available in the report. Children with a body mass index, a calculation based on weight and height ratios, at or above the 95th percentile for their age are considered obese and children at or above the 85th percentile are considered overweight. States with statistically significant (p<0.05) increases in combined obesity and overweight since the NSCH was last issued in 2003 are noted with an asterisk (*).

1. Mississippi* (44.4%); 2. Arkansas (37.5%); 3. Georgia (37.3%); 4. Kentucky (37.1%) 5. Tennessee (36.5%) 6. Alabama (36.1%); 7. Louisiana (35.9%); 8. West Virginia (35.5%); 9. District of Columbia (35.4%); 10. Illinois (34.9%); 11. Nevada* (34.2%); 12. Alaska (33.9%); 13. South Carolina (33.7%); 14. North Carolina (33.5%); 15. Ohio (33.3%); 16. Delaware (33.2%); 17. Florida (33.1%); 18. New York (32.9%); 19. New Mexico (32.7%) 20. Texas (32.2%) 21. Nebraska (31.5%); 22. Kansas (31.1%); 23. (tie) Missouri (31.0%) and New Jersey (31.0%) and Virginia (31.0%); 26. (tie) Arizona (30.6%) and Michigan (30.6%); 28. California (30.5%); 29. Rhode Island (30.1%); 30. Massachusetts (30.0%) 31. Indiana (29.9%) 32. Pennsylvania (29.7%); 33. (tie) Oklahoma (29.5%) and Washington (29.5%); 35. New Hampshire (29.4%); 36. Maryland (28.8%); 37. Hawaii (28.5%); 38. South Dakota (28.4%); 39. Maine (28.2%); 40. Wisconsin (27.9%); 41. Idaho (27.5%); 42. Colorado (27.2%); 43. Vermont (26.7%); 44. Iowa (26.5%); 45. (tie) Connecticut (25.7%) and North Dakota (25.7%) and Wyoming (25.7%); 48. Montana (25.6%); 49. Oregon (24.3%); 50. (tie) Minnesota (23.1%) and Utah (23.1%)

Trust for America's Health is a non-profit, non-partisan organization dedicated to saving lives by protecting the health of every community and working to make disease prevention a national priority.

Does Running Burn Belly Fat? - This Answer May Surprise You

2009-12-09T10:36:00.000-06:00

Does Running Burn Belly Fat? - This Answer May Surprise You: "Does running really burn belly fat? Here is the surprising answer."

Personal Training

2009-12-05T23:35:00.001-06:00

Why is Access Fitness Personal Training your personal solution? Because it
provides you with a constantly evolving and proven path to your own
personal fitness goals. We will coach you, guide you, motivate you and
help you to reach your goals, increase your confidence and be your
best. You will learn a variety of skills and techniques that will help
you incorporate exercise into your daily life and make it an important
part of your new active lifestyle.

Here are just some of the benefits of Access Fitness Personal Training.

Get a Total Body Workout With Access Fitness Personal Trainers

Access Fitness Personal Trainers will ensure you perform at your peak with a
combination of free weights, resistance equipment, small apparatus
exercises, calisthenics and plyometrics. And, to maximize energy and
calorie burning, we’ll keep you moving between sets. Your
Access Fitness Personal Trainer will finish up with activities that will improve
your flexibility and posture.

Get Results Today and Tomorrow With a Personal Trainer

Your Access Fitness Personal Trainer will design fun, level-appropriate,
high-intensity phased programs that deliver results fast. You’ll learn
exactly what you need to do to achieve your goals. As your body
changes, your Personal Trainer will adapt your program, to ensure every
minute counts. Best of all, you’ll walk away from every session with
the motivation to stay on your path to fitness.

Become Whole and Well with the Help of a Personal Trainer

You’ll get more than just a great exercise program. Our personal
training experts will assess and help you improve your body
composition, strength, endurance, flexibility, stress level and many
other key factors that will help you look better and feel better every
day.

Get Motivated with a Personal Trainer

Let’s face it…you have to be really motivated to achieve your
fitness goals. At Access Fitness, you’ll get a results-oriented program that is
based on structured, creative and proven strategies. Access Fitness Personal
Training will help get you on the gym floor and keep you fit for life.

7 High-Fiber Cereals that Actually Taste Good

2009-11-03T21:42:00.000-06:00

7 High-Fiber Cereals that Actually Taste Good

Do You Need To Remove Love Handles?

2009-10-26T10:02:00.001-05:00

Your love handles or the fat that is deposited in the abdominal section can really hurt your appearance and make you appear bulky. The unsightly bulge can get worse as gravity tend to pull this downwards leaving you with the odd looking bulging area that you would rather hide under thick layers of cloth. Getting rid of this is not as easy as you might have hoped, but here are some powerful exercise you can use to remove that miserable bulge on your tummy.

Access Fitness Claremore is Claremore's 24/7 Gym. Schedule your personal training appointment today and let us help you look good and feel great! Access Fitness Claremore is located at 1301 W. Country Club Road, Claremore, OK 74017 call us at 918.341.8130 or check us out on the web at www.accessfitnessclaremore.com

Primal Workout: Trick Your Body Into Getting Thin

2009-10-25T14:16:00.004-05:00

I've been reading up on The Gabriel Method and trying out his ideas to see if they work.

I'm still not finished reviewing his plan, but I have found ONE very important idea in everything he says. It is possible to trick your body into getting thin by giving it positive stress.

One of those positive stresses is exercise. We need to convince our bodies that they need to be thin so we can outrun the predators or fight them off if we're cornered. In his book, Jon Gabriel talks about a time when he was riding his bike. A vicious dog started chasing him, nipping at his heels. It took over a minute to shake off the dog and after he had pedaled himself away, he felt more vitality than he had felt all day.

The idea is to envision that we are in danger during an interval workout. Whether we are running, walking or riding a bike, it can be difficult to imagine that a pack of dogs are at our heels when the treadmill is steadily keeping its pace. Even if I boot the speed up for a minute, it's kind of hard to materialize blood thirsty animals at my heels.

Then I remembered that I live with one…

My dog, Sid, has never been vicious with me, but every day, he turns into an panicked lunatic. It happens Monday through Saturday between 9:30 am and 11:00 am. He starts barking and beating himself against the front door each morning the mail carrier delivers our mail.

So I set my audio recorder right next to the door and recorded his barking. After a couple of days' worth of screeching at our postal worker, I was able to compile the recordings into an MP3 that is a little over a minute long. I've set this MP3, called Primal Reaction, as my Power Song on my Nike+. Every few minutes, I set the treadmill to the highest speed I can maintain for one minute, hold down the middle button for three seconds and the sound of five dogs barking at my heels gets my heart rate up faster than running on the treadmill could possibly do. It really sets off my flight response.

You can download it here:

Primal Reaction – by Laura and Sid Moncur Right click the link and choose Save As…

I've also been exercising with Wii Boxing. Despite the cartoony feel of my opponents, I have found that if I truly pretend that the guy wants to hit me, I get that adrenaline surge from the workout. Wii Boxing was the only section of Wii Sports that got my heart rate into the cardio zone, but I can keep boxing opponents for a twenty minute workout and by the time I'm done I'm sweating, breathing heavily and all wound up. It truly sets off my fight response.

When it comes to fight or flight, we humans have been at the top of the food chain for so long that it's only natural that our bodies have been convinced that it's safer to be fat than thin. Especially since we go on diets and impose a famine on them every January, our bodies are trying to hold onto the fat so that we don't starve to death. A few primal workouts every week just might be enough to convince our bodies that it's more important to be fast and strong. Maybe we can trick our bodies into making us thin so we can run away or fight ourselves out of sticky situations. That's the whole goal of a primal workout.

Access Fitness in Claremore, OK has personal trainers, weight loss plans, eDiets.com, workout plans, tanning and many other member amenities. Visit our website at www.accessfitnessclaremore.com or call us today at 918.341.8130.

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Wow!

2009-10-21T13:45:00.001-05:00

Reminds me of using the old yellow pads and make side notes!!!

in reference to: Google Sidewiki (view on Google Sidewiki)

Three tips to make yourself (really) motivated

2009-10-21T10:17:00.006-05:00

Robert Sallis, MD, says to make exercise and better health a part of your daily life. He offers three simple tips to get yourself motivated.

1. Find a partner

Having someone to exercise with not only makes it more enjoyable, it doubles the chance you won't put it off. Whether it's a trip to the gym or just a walk around the block, having an exercise friend is a great way to make sure you stay motivated.

"If there's someone else counting on you, you're less likely to skip exercising," Dr. Sallis points out.

2. Buy yourself something

Believe it or not, having a new pair of workout shoes or an outfit is a great motivator to make exercise a reality.

"People want to look better in public," he says. "But even if you're not working out where others can see you, looking good and feeling good can get you going."

3. Break out of the rut

When most people think about exercise they think of an everyday routine, probably a morning or evening workout at the gym. And while the demands of a routine help some people, it bores others into dropping out all together. Variety is the key.

"It doesn't matter how or where you exercise," Dr. Sallis asserts. "And exercise isn't always running on a treadmill or lifting weights. Take a brisk walk. Do some yard work. Vigorously clean the house."

Dr. Sallis says almost anything can be exercise. "If you're sweaty and tired, you've done it."

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Free Gym Membership!!! Hurry Not Much Time Left!

2009-10-20T23:35:00.000-05:00

October's Referral Special- We will pay for you a month of gym membership and a month of tanning for every referral you send us that purchases a membership at Access Fitness in Claremore. Just 10 days left, get your friends, family, and co-workers and bring them to the gym.

Access Fitness is located in Claremore at 1301 W. Country Club Road, Claremore, OK 74017 (next to the Claremore Cinema). We are Claremore's only 24/7 co-ed fitness center (gym). Call 918.341.8130 or click here to visit our website . Have questions?
Read more »

Three Keys to Setting and Reaching Your Goals!

2009-10-20T22:56:00.000-05:00

Three Keys to Setting and Reaching Your Goals!: "When it comes to your workouts (and really anything in life) setting goals is essential. You have to know where you're going before you can plan out your workouts, nutrition, schedule, pretty much everything."

Report: Schools should adopt healthier meals despite costs - USA Today

2009-10-20T22:43:00.001-05:00

Report: Schools should adopt healthier meals despite costs - USA Today: "

Newsday

USA Today
By Kelly Wilkinson, The Indianapolis Star By Nanci Hellmich, USA TODAY A new report calls for dramatic changes in the meals served to school children, including offering kids a greater variety of fruits and vegetables, serving 1% and skim milk instead ...

Information to Log Into a Fitness Journal

2009-10-20T22:31:00.000-05:00

Information to Log Into a Fitness Journal: "Although keeping a fitness journal is an important part of your fitness program, the information kept there will only be of use to you if you log the proper information. Below are a few suggestions of the type of information you should jot down."

Can 8 Cups a Day Protect You from Cold and Flu?

2009-10-16T15:23:00.001-05:00

Can 8 Cups a Day Protect You from Cold and Flu?: "Want to avoid the cold and flu this year? Raise your glass (of water) and drink up!"

Access Fitness Apparel

2009-10-15T19:51:00.000-05:00

Get your Access Fitness winter apparel on-line today. Check out the new hoodies and long sleeve t-shirts. Click on this link to connect to our on-line store Access Fitness Apparel

Access Fitness is located in Claremore, OK where we offer personal training, tanning, no contracts, supplements, apparel and much, much more. Check us out on the web at www.accessfitnessclaremore.com

Fitness Tip of The Day

2009-10-15T10:10:00.000-05:00

Barbell Triceps Extensions on Ball
Using a ball instead of a bench will increase your core's endurance.

Is it ok to workout when you are sick?

2009-10-14T19:14:00.001-05:00

By: Nancy Howard : 10/10/2009 6:37:05 AM : 122

When temperatures begin to dip, it isn't too unusual to see a rise in the number of people walking around with the sniffles and the dreaded runny nose. Much of this has to do with the colder temperatures outside while the warm, dry air inside becomes a breeding ground for these viruses.

It is important to note that a cold is not the flu. While colds and the flu are both caused from viruses and can share common symptoms, colds tend to have milder symptoms, such as a runny nose, and according to theCenters for Disease Control and Prevention colds generally do not result in other health related issues such as pneumonia.

Flu on the other hand, can be quite contagious, lead to fever, aches and pains, chills, upper respiratory symptoms, a cough and other more serious health related risks such as pneumonia, which may or may not require hospitalization.

Many health experts advise one to continue an exercise regimen at a moderate pace but avoid doing any high intensity workouts if you have a cold, however, now is not the time push your body into some high intensity activity.

So when is it OK to keep on exercising if you are under the weather?

You do not have a fever.

Your symptoms are limited to the head only, in other words you are only experiencing symptoms above the neck, for example you have a runny or congested nose.

You have no other signs or symptoms.

However if you have the following symptoms, it is best to wait until you are feeling better to get back to your routine.

Fever or chills

Cough

Lethargy or aches and pains

Swollen glands

While being sick is difficult, especially if you are well into the routine of working out or trying to meet a goal, know that illness and exercise are both stressors on the body. Pushing yourself too hard and not allowing proper recovery may only prolong your illness or worsen your symptoms. Remember living a healthy lifestyle is a life-long journey so missing a few days or weeks will not undo all your hard work. Allow time for your body to recover and know that you will be back to your routine sooner than later, if you give enough time for your body to heal.

Have you had a cold or flu this season? If yes, did it keep you from working out? Have you received the seasonal flu shot this year?

How Fit Are You? See How You Measure Up

2009-10-10T15:55:00.001-05:00

(MayoClinic.com) You probably have some idea of how fit you are. But knowing the specifics can help you set fitness goals, monitor your progress and maintain your motivation. Once you know where you're starting from, you can plan where you want to go. And it's easier than you might think! Get started with the simple assessment guidelines below — based on guidelines provided by the President's Challenge, an activity program designed by the President's Council on Physical Fitness and Sports or contact Access Fitness Claremore for your free assessment by one of our personal trainers.

Gather your tools
Generally, fitness is assessed in four key areas — aerobic fitness, muscular fitness, flexibility and body composition. To do your assessment, you'll need:

A watch that can measure seconds or a stopwatch
A cloth measuring tape
A yardstick
Heavy duty tape
Someone to help you with the flexibility test

You'll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.

Record Your Results Here

Check your aerobic fitness: Brisk walk To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on a trail or track, inside a shopping mall or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.

To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

Let's say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.
After you've recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers). After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.

Measure muscular fitness: Push-ups
Push-ups can help you measure muscular strength. If you're just starting a fitness program, do modified push-ups on your knees. If you're already fit, do classic push-ups. For both types:

Lie facedown on the floor with your elbows bent and your palms next to your shoulders.
Keeping your back straight, push up with your arms until your arms are extended.
Lower your body until your chest touches the floor.
Push your body upward, returning to the starting position.

Count each time you return to the starting position as one push-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.

Assess your flexibility: Sit-and-reach test
The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back. Here's how:

Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
Place the soles of your feet even with the mark on the yardstick.
Ask a helper to place his or her hands on top of your knees to anchor them.
Reach forward as far as you can, holding the position for two seconds.
Note the distance you reached.
Repeat the test two more times.
Record the best of the three reaches.

Estimate your body composition: Waist circumference and body mass index With a cloth measuring tape, measure your waist circumference at its smallest point — usually at the level of the navel. Record your waist circumference in inches or centimeters in your notebook or journal.
Then determine your body mass index (BMI) — an indicator of your percentage of body fat — through a BMI table or online calculator. If you'd rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Record your BMI with the rest of your scores in your notebook or journal.

Monitor your progress
Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly.

Show the results to your doctor or personal trainer for additional guidance.
©1998-2009 Mayo Foundation for Medical Education and Research (MFMER). Terms of use.

Access Fitness Claremore offers personal training, weight loss programs, eDiets, supplements, email motivation and lot's more. Contact us today and let us help you achieve your fitness goals.

Access Fitness - Free Membership!

2009-10-08T19:34:00.002-05:00

ATTENTION ALL

ACCESS FITNESS

MEMBERS!!

During the month of October, Access Fitness is holding it’s annual

“Fall
Super-Duper Referral Promotion!”

HERE'S HOW IT WORKS

REFER A FRIEND, FAMILY MEMBER, OR CO-WORKER TO

ACCESS FITNESS DURING THE MONTH OF OCTOBER AND WHEN THEY

SIGN UP

We’ll
Pay for you to have:

Free
Month of Membership

AND

One
Free Month of Tanning!

Blood Flow Exercise

2009-09-25T17:28:00.001-05:00

For those of you trying to begin an exercise program, beginning as either obese or over the age of 50, may want to consider doing a routine like this a few times a week. The benefit of blood flow is that it helps to keep your heart functioning well and trains it to pump well during exercise, which then translates into real life and promotes better heart health. Here we go...
Essentially, you will workout your upper body, then your lower body. An example would be performing a Bench Press (for your chest) at 2-4 sets of 10-15 reps, and then moving into a Squat at 2-4 sets at 12-20 reps. What will happen is that initially the blood will flow mainly to your torso, because you will be exercising your chest, shoulders and arms. Then when you move into the Squat, the blood will then flow down to your lower body.
By continuing to do different exercises, alternating between upper and lower body, your heart will be pumping blood very well to your whole body. Maybe do 3-4 exercises for each part (meaning of your upper and lower body) This will increase the 'strength' of your heart, promoting overall wellness for your body. Remember though, don't do the same exercises each time you go, but switch things up.

For more Exercise tips, visit http://Exercise.lifetips.com

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How to budget your calories

2009-09-03T18:34:00.001-05:00

(HealthDay News) -- The U.S. Department of Agriculture suggests that you budget calories the way you do money -- in general, don't use more than you need.

The agency refers to calories consumed beyond what are essential as "discretionary" calories. It offers these suggestions to help you manage discretionary calories while maintaining a healthy weight:

The agency suggests you consume a relatively small amount of discretionary calories -- 100 to 300 extra calories each day. The total can vary somewhat based on how much physical activity you get.
The discretionary calorie allowance can be used on "goodies" that contain solid fats or added sugars. Examples include whole milk, cheese, sausage, biscuits, or sweetened cereals or yogurt.
The discretionary allowance can also be used by adding a sauce, dressing, butter or sweetened syrup to your food.
Other goodies that may qualify for this allowance include candy, alcohol or soda.

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Marquis on Memorial Luxury Apartments: 2 Months Free!!

2009-09-02T23:59:00.000-05:00

Marquis on Memorial Luxury Apartments: 2 Months Free!!