Suspendisse feugiat placerat nulla et congue. Integer sit amet est erat, vitae scelerisque diam. Integer mollis bibendum iaculis. Duis arcu justo, mollis sit amet commodo sit amet, lobortis vitae sem. Vestibulum sit amet lectus blandit nisl lacinia eleifend interdum sed tortor. Donec faucibus magna eget diam cursus molestie. Aenean cursus ligula quis orci vestibulum sodales. Aliquam mattis nunc vitae mi accumsan tincidunt. Nullam eros nisi, porttitor nec condimentum in, vehicula a sem. Donec laoreet porttitor enim vitae rhoncus. Aenean ac pharetra quam. Quisque ut ligula eu enim hendrerit adipiscing. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Integer eget sem velit. Aenean sagittis massa eget nibh molestie nec semper elit laoreet.

Suspendisse potenti. In hac habitasse platea dictumst. Donec convallis dolor erat, sed varius elit. Duis quis mauris et quam hendrerit gravida. Etiam nunc mauris, consectetur in venenatis sit amet, sagittis in tortor. Aenean massa magna, fermentum sed eleifend non, euismod sed arcu. Sed purus risus, pharetra at semper sit amet, pharetra a enim. Donec scelerisque urna enim, sed pellentesque ante. Maecenas consequat, magna quis placerat venenatis, nisi odio lacinia risus, vel congue ligula neque ac mi. Morbi fermentum, dui sit amet pharetra lobortis, sem lectus fringilla odio, eget adipiscing nisl nibh vel orci. Maecenas dapibus molestie lobortis. Vivamus augue felis, varius vitae tincidunt quis, mollis et ipsum. Sed accumsan iaculis erat vitae gravida.

The level of SUCCESS you experience INTERNALLY – the happiness, joy, etc is the direct result of the way you COMMUNICATE to yourself – if you tell yourself you are too old for this and that, then you will be too old; if you tell yourself you will never lose weight, then you will not lose weight – Remember you are the one who decides how to feel and act based upon the ways you choose to perceive your life; Nothing has any meaning except the meaning YOU give it – How you feel is not the result of what is happening in YOUR lives it is YOUR INTERPRETATION of what is happening; So COMMUNICATE to yourself the opportunity to transcend and be more…

~Joseph McClendon/Tony Robbins, “Unlimited Power”

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Last week, we got an inquiry about our services and we were asked how much we charge to write an exercise plan. Our market, weight-loss/wellness coaching, is very specific market and can entail fitness planning where we integrate a fitness plan into a comprehensive personalized plan. However, what we do is help YOU write a fitness/wellness plan for yourself and then we use M-S-A (Mentor-Support-Accountability) to help you realize the plan. Yes, the plan can entail fitness and nutrition planning depending on your goals and where you are at in the process.

Sometime it’s we will be working with you via phone to mentally prepare you for more work ahead and other times it will be using M-S-A to keeping you on track with a comprehensive fitness and nutrition plan providing M-S-A for as long as you need it. All weight-loss and wellness plans include a goal setting plan (very much like a project plan with a charter, objective, goals, project plan, milestones, etc) however fitness plans may or may not include this type of plan. Some plans may include an exercise and personalized nutritional plan based on your weight and preferences etc.

So, plans are:

Wellness Coaching Client:
Wellness Vision Planning + Weekly phone calls
This is followed until client fulfills goals and is ready to transition to another service level.

Weight-loss Coaching Client:
Weight-loss Goal Planning + Fitness & Nutrition Plan + Bi-Weekly call and check-in
This plan is followed until client realizes goal.

Fitness Coaching Client:
Fitness Goal Planning + Fitness & Nutrition Plan + Bi-Weekly call and check-in
This plan is followed until client realizes goal.

With that said, we responded to the inquiry within the context of our price point which was a lot higher than they expectations (but much lower than our competition) because they haven’t responded. What you are paying for is our time, expertise, and experience as we will be providing you with M-S-A weekly (wellness-plan) or bi-weekly (weight loss/fitness plan).

In any event, we quoted our [monthly] price as our model is based on a monthly model as CHANGE happens over the course of 12-weeks with consistent M-S-A not a one-time prescription.

That person has not returned for a follow-up and that’s because our prices were out of alignment with their expectations; however, our prices are in-line with the market and our competitors:

- Lean Bodies Consulting/Metabolic Mayhem ($170 – 220/mo, 3-month min); Probably the best in the business in Bodybuilding/Fitness/Figure Diet preparation. No phone and No MSA strictly email only. 6-month waiting list. High demand. http://leanbodiesconsultingDOTCOM/

- Fit2beinyourkitchen ($200 – 400/mo, month-to-month); Online and nutrition based, very expensive. Unsure of MSA support. http://www.fit2beinyourkitchen.DOTCOM/training.html

- Precision Nutrition ($99/mo for 12-months); The leader in online fitness coaching. Online only, No phone. http://www.precisionnutrition.DOTCOM/

- Live in Fitness ($2k – $68k). Biggest Loser style camp where you can stay 1week – 16 weeks in a dormitory. Everything is done for you’re like in the Biggest Loser, meals, workouts, accommodations but at cost. Link: http://www.liveinfitness.DOTCOM/pricing/

- Precision Nutrition ($99/mo for 6-12-months); The leader in online fitness coaching. Online only, No phone. http://www.precisionnutrition.DOTCOM/

- Active. Healthy. Well. ($99 – $150/mo; 3/mo min depending); Focusing on online wellness, weight-loss, and fitness coaching via online and phone.

Our prices are right in line with PN and we provide online, email, and phone coaching. We believe the key to weight loss and wellness is MSA and that’s what our business model is based on.

If you are looking for a workout plan, I suggest you Google workout you are bound to find thousands of plans. Or if you want to purchase a professional plan visit http://home.trainingpeaks.com/training-and-nutrition-plans/browse-type.aspx and browse the plans there. Whoever you decide to choose make sure you speak with past customers or ask to see success stories etc.

Let me know if you have any questions or how we can help.

Nutrition Tip: Figs are fresh in fiber and high in iron, boosting energy and promoting healthy blood. Fig leaf extract has anti-diabetic properties reducing the amount of insulin needed by some people with diabetes. Figs are however high in calories so they should be eaten moderation. Figs contain sterols which lower cholesterol, good source of energy, and a good source of potassium preventing fluid retention. So enjoy moderately…

Figs are high in fiber, iron, and boost energy

Yoga Improves Wellness

Practicing yoga offers many benefits: stress reduction,
increased energy and awareness, increased flexibility, focused mind
and strong body. But with so many types of yoga in the modern world,
choosing and beginning a program can be confusing and difficult —
and misunderstandings abound. Do you have to practice postures
(asanas) in a hot room for an hour and a half to enjoy the benefits of
this ancient art – No. A successful yoga practice supports the goals of the practitioner without rigidity.

Yoga De-stresses

Consistent yoga practice can boost your efforts tremendously by helping
you recognize the causes of stress in your life and observe the thoughts
that cause stress — and use the knowledge to calm your carb cravings.
When we develop awareness, we can make conscious choices around
food and feel more in control of our lives.

Yoga Awareness

Breath work is also an important component of yoga. Yoga trains the
mind to recognize where and when we hold our breath. The less access
we have to the breath, the more stress is stored in the body. Yoga teaches
us to fill ourselves up with breath instead of high-carb food. Yoga can
inform us when we are becoming stressed so we can make the choice to
sit and breathe, meditate or do physical yoga postures. Focusing on the
breath dissolves our cravings and reduces stress. We naturally reach for
more nourishing foods. If we hold the breath, then we become unaware
of our cravings — and old eating patterns take over. Cultivating
awareness while we move in yoga postures is just as important as the
movement, especially for those wanting to change eating patterns.

More Yoga Information

Yoga Health Benefits: Flexibility, Strength, Posture, and More
www.webmd.com/balance/the-health-benefits-of-yoga

Benefits of Yoga – Why Yoga Exercise is Good for You
www.abc-of-yoga.com/beginnersguide/yogabenefits.asp

Health Benefits of Yoga
yoga.about.com/od/beginningyoga/a/benefits.htm

A comprehensive guide to the formulas and principles of Fat Loss, Exercise, Vitamins, Success and Happiness.

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A revolutionary discovery called the Fetal Origins of Chronic Disease is changing how we eat during pregnancy. Now, pregnant women can choose a diet that not only influences their babies’ health at birth — but also has an impact on the health of the adults their babies will become.

The focus of national media attention, the Fetal Origins research has shown that conditions in the womb directly affect, years later, a person’s susceptibility to diseases in adulthood, such as

Heart Disease * High Blood * Pressure * Stroke * Diabetes * Breast Cancer * Obesity * Asthma * Psychiatric Disorders

“The Gift of Health provides expectant mothers with an easy-to-follow eating plan drawn from the cutting-edge research of fetal-science pioneer Dr. Karin Michels and developed by Kristine Napier, one of the country’s leading nutritional experts. Divided into four two-week plans tailored to each stage of pregnancy, and featuring more than one hundred easy recipes for flavor-packed dishes that truly satisfy, their diet gives women the guidelines to help: maximize nutrient intake during pregnancy prevent under-nutrition in the first and third trimesters prevent excessive weight gain in the second trimester.

Lifestyle and genetics play a role in adult illness and disease. But by adhering to a diet of exceptional nutrition during pregnancy, you can give your child a priceless gift — good health for a lifetime.

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Already a bestseller on Kindle!

Sixty delicious and easy juice and smoothie recipes from the creators of The Ibiza Detox Diet Plan.

We’ve hand picked a selection of our favourite juices for you to enjoy in this recipe book that features tasty treats that can be whipped up in seconds.

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Army Physical Fitness Standards Lowered - Photo by Wired.com

Wired magazine is reporting the Army has commissioned research for a experimental weightloss program where they will inject Brown fat into their recruits to help them weightloss. WTF? Wow, I thought the whole point of Army indoctrination was to go through boot camp and to become an “Army of One”. And I thought all Armed Services had minimal physical fitness standards they adhered to when evaluating a potential recruit. Has recruiting gotten so bad for the Armed Services now they actually have to lower their standards and accept obese recruits – if so are National Security is in trouble.

What is Brown Fat? Brown adipose tissue (BAT) or brown fat is one of two types of fat or adipose tissue (the other being white adipose tissue) found in mammals. Brown fat is present in infants but starts to diminish as we reach adulthood. However, further, recent studies using Positron Emission Tomography scanning of adult humans have shown that it is still present in adults in the upper chest and neck. The remaining deposits become more visible (increasing tracer uptake, that is, more metabolically active) with cold exposure, and less visible if an adrenergic beta blocker is given before the scan. The recent study could lead to a new method of weight loss, since brown fat takes calories from normal fat and burns it.

What’s the difference? Yellow fat, which is what we usually think of as body fat, serves as storage for extra calories. Brown fat, found in much smaller amounts in the body, actually burns calories to generate heat. Babies and children have a relatively high proportion of brown fat to help keep them warm, but as we age, we lose it.

I can see this type of research being commissioned by one of the big pharmaceutical companies as this could be a blockbuster product for them as it will potentially have far reaching effects across many special populations. According to the Wired, an estimated 75 percent of today’s young Americans are either too fat, too sickly or too dumb to serve. The Army’s even overhauled their fitness program, in part to accommodate softer recruits, by swapping long runs and grueling drills for yoga and calisthenics – WOW! Well I guess it makes sense though as more Wars will eventually be fought from behind a computer screen a la Unmanned Aircraft.

And to quote Wired, fat losses aren’t synonymous with fitness gains. In other words, the soldiers of the future might very well be smaller and leaner. But without rigorous exercise, they’ll still, sadly, totally suck at CrossFit.

Read the full Wired article, “Army’s New Weightloss Plan: Transplant Soldiers With Extra Fat“