Saturday, October 30, 2010

Tight Body Boot Camp Update

Hi Team:

Wow, it's been a busy, busy month. I wanted to let you know how 'TIGHT' is coming along. We began with a single editor working on the project, and found to meet the deadlines, we'd have to find more editors. Now there are several editors working hard at the rather large task of going through mega footage. The covers have just about all been designed, as well as, the rest of the inserts. We're in the process of matching audio, color, etc., and getting bids on packaging. 'TIGHT' is moving along nicely! I'm very excited. The website is getting some last minute tweaks, and should be up soon. Thanks for your patience. Due to the slow start in editing, it looks like it could be a few more weeks until we have the finished product, around Thanksgiving. Christmas presents? I know you're anxious to get started on the program, and have told many of your friends about it. Thank you!!!! 

'TIGHT' will be available in two Series. Series One is for the 'Beginner', as you know, it's best 'TIGHT' people are in good shape prior to starting Series One, however, upon approval of your doctor, feel free to test your limits, get lean, and go to it. Series Two is for the hardcore, as every workout in Series Two will blow you away!!!!! No exaggeration, just ask my 'TIGHT' Team. Each Series will be available for $89.99 each, and each Series comes with a Bonus DVD: 'THE ULTIMATE EXPRESS WORKOUT" which means you receive 7 (dynamite workouts), DVD's total for only $89.99 plus shipping and handling, this is a steal! That's roughly $15.00 per DVD (workout). Which saves you $30.00 off the individual retail price! AND you receive the Bonus: 'THE ULTIMATE EXPRESS WORKOUT', to boot!!!

Each workout (DVD), will also be available for individual sale for $19.99 each. No excuse not to get in a dynamite workout, whether you're at home, the office at lunch break, traveling, etc. Just pack your portable DVD player, a towel, and make do with the equipment you have available to you, and work it!!

Thanks again to my 'TIGHT' Team: athletes, cameramen, sound engineers, lighting people, rigging people, craft service, photographers, graphic artists, computer guru's, editors, and my special friend, Lynette. I hope I have not left anyone out. I appreciate you all greatly!!!!

Thanks again for your patience. We are close, very, very, close. I will continue to keep you posted on its progress. In the meantime, keep checking in on the 'TIGHT' blog for useful, helpful information.  

Best to you!!!!

Thursday, October 28, 2010

Glutamine: What Is It? How To Use It.

Glutamine is an amino acid. It’s considered a non-essential amino acid. Glutamine can be found in protein-rich foods such as beef, poultry, beans, red meat, nuts, eggs, dairy, and fish. Glutamine can be used to improve mental function (some consider it a brain food), control blood sugar levels, maintaining muscle mass, aiding in recovery from strenuous activity, helps the immune system in times of stress (but also can be depleted by stress), and to help maintain blood sugar levels.

A lot. You see, during strenuous activity the body can use up to 50% of its glutamine store. If left at low levels, the body will begin tapping into the skeletal system looking for more, which eventually leads to muscle wasting. Glutamine will help not only preserve your muscle mass, but also maintain it. In one study, after strenuous activity, athletes were found to be depleted of this amino acid from 35-50%. The same study also noted the increase in upper respiratory infections in the same athletes. 

The average diet provides anywhere from 5 to 8 grams of glutamine a day. Eating consistent portions of beef, poultry, beans, red meat, nuts, eggs, dairy, and/or fish will help your body do the job on it’s own. Dosage depends on a variety of factors:  your weight, activity level, lifestyle, stress, overall health, and diet, to name a few. In my opinion, you take as much as you feel the need. If you live a sedentary lifestyle, glutamine might not be a supplement worth taking, unless you’re recovering from illness, surgery, etc. As an athlete, if you’re working out on a level 5 on a scale of 1-10, then dosage as such. If you’re a hardcore athlete, training a couple hours a day, or more, then supplement as such. The only side effects noted in taking too much glutamine has been diarrhea. I must add a caution though, if you take excessive amounts your body will no longer see the need to produce it on its own, and will stop. Like any other supplement, take if the benefits outweigh the risks. Check in once a month and reassess your supplemental needs. Always start at the low end and see how your body reacts to a supplement before increasing the dosage.

Here’s a guideline for you:  

For the general population, the recommended L glutamine dosage is between 2-15 grams daily.
    - Sedentary/Low activity person: 3 to 5 grams daily
       Divided into 3 doses
    - Athletes: 5 to 15 grams daily
       Divided into 3 doses, example: 5 grams at breakfast
                                                         5 grams post-workout
                                                         5 grams at bed  
Sure, you might hear a bodybuilder talking about putting down 40 grams of glutamine, but I don’t suggest. You could become ill.

Sure, water works fine. I’ve even seen athletes reach straight into their gym bags, open their container, and put a spoonful right into their mouth. I think the best choice would be to mix it right into your post workout drink, be it water, electrolytes, or protein shake, as I feel post-workout is where it’s truly needed. Ideally, within 30 minutes of training.

There you have it. Weigh it out for yourself. Health!

Tuesday, October 26, 2010

Ibuprofen: Friend or Foe? What you should know....

It’s a nonsteroidal anti-inflammatory drug (NSAID). It’s used to relieve pain, reduces fever, and helps with inflammation. Part of the livers job is to eliminate drugs such as ibuprofen, from the body. It’s been found, however, the more ibuprofen that is consumed, especially in high amounts, the less efficiently the liver detoxifies of it. When there is drug (toxin) build-up in the liver, function becomes compromised and the liver is unable to eliminate the drugs properly, causing the liver to become damaged or inflamed (hepatitis). Inflammation of the liver resulting from medication is called drug-induced hepatitis. In the worst case scenario, liver failure occurs. It’s been estimated 2,500 people per year die from NSAID’s.  

Dosage should never exceed the recommended 800 mg. per dose up to four times per day. Personally, I say take it only if you have to. People are often too quick to pop an ibuprofen at the first cramp, headache, or even to take away the soreness after a good workout. There are other options in each of these cases. Speak to a qualified, experienced, herbalist, or someone who has knowledge of homeopathics. I always recommend taking a natural route first. As for those with compromised liver already, ibuprofen should strongly be discouraged unless specified by your physician, such cases would include alcoholism, liver cancer, those with any strain of Hepatitis (A, B, C, or others), as well as, recent transplant patients, etc.

There are certain symptoms that run in line when you’ve been overdoing it on ibuprofen.

Here’s some of them:
- Liver pain (generally on the upper right side of the front torso)
- Headaches (can be accompanied by blurred vision)
- Ringing in the ears
- Diarrhea (or constipation)
- Fatigue
- Loss of appetite
- Poor digestion (gas and bloating as a result)
- Dark colored urine (sometimes foul smelling)
- Abnormal looking bowel movements
- Yellowish color to the skin
- Nausea and/or vomiting
- Blood pressure could also become elevated

I’d stop using ibuprofen as soon as it was suspected you could be taking too much. Whether symptoms subside or not, I’d strongly encourage you to see your doctor, and ask him/her to run tests to check all aspects of your liver/function, as symptoms may disappear, but damage could be done. Your physician might have other recommendations for you, and your specific case.

Monday, October 25, 2010

Athletes and Overtraining

I think every athlete at one time or another, has experienced overtraining to one degree or another, at least once. Sometimes it’s harder to recognize than others, depending on how aware we are of our bodies, how we feel, and how closely we are paying attention to details, such as our training, weights, pounds, reps, distance, speed, so on and so forth.

Here’s a very good list of overtraining signs and symptoms to help you assess if you are overtraining:
- You find your performance is compromised: strength, power, endurance, cardiovascular strength.
- You can’t train as long or as hard.
It’s taking you longer to recover.
- You lose your balance more than usual.
- Keep forgetting what rep and/or set you’re on.
- Form and techniques are compromised.
Your heart rate is spiking faster than normal.
- You’re fatiguing more quickly.
- You’re fatigue lingers on throughout the day.
- If female, your menstrual cycle is not normal.
- Restless sleep and/or insomnia
- Headaches
- Aches in general, could be joint related as well.
- Getting sick more often
- Takes longer to regain health after a cold.
- Depression.
- Stress that you normally handle well, becomes more difficult.
- Easily agitated.
- It’s hard to think.
- Body fat plateau’s or increases due to cortisol levels rising.
Muscle wasting due to not enough recovery time, poor assimilation, and   overworking the body.
- You have a loss of enthusiasm for working out.
- Don’t feel like eating and/or eating properly.
- Overall performance throughout all daily activities decreases.
- Feel burned out.
- You’re more prone to injuries.
- Don’t feel like training, but force yourself to anyway.

What To Do If You Suspect You’re Overtraining
- Rest, rest and more rest.
- Be sure to get 8 hours sleep at night.
- Drink plenty of water and flush out your system.
- Go on a 3-day cleanse to give your digestive system a rest, and allow healing to go full fledge in the areas of need.
- Do something fun and enjoyable every other day, whether it’s photography, enjoying nature, playing with the kids, or reading that book you’ve been meaning to get to.

When You’re Ready to Return, Exercise…..Caution!
- Ease back into it. Don’t feel like you need to go double time or double as   hard to make up for lost training, it will soon bring you back to   overtraining.
- Have a plan. Be sure to vary things up, especially if you recognize you’ve 
  been overdoing it in one particular area, such as running, sprinting, etc.
- Stay in tune during your workouts, and I don’t mean to your iPods!!!! Be   in tune with how you are feeling, make note of what you’ve done that day, in other words, be mentally engaged in your training, not on autopilot.
- Enjoy your workout. If ever you enter a workout, and do not enjoy it, by all means CHANGE IT!!!! Life is meant to be enjoyed, and so are your   workouts. Hugs!

Saturday, October 23, 2010

Sodium and Athletes

Why is sodium important?
1. It maintains body fluid balance
2. It’s essential for your nerves and muscles to function properly.

Depending on how much sodium you’ve lost, it can be replaced with the salt or sodium in your daily diet and/or consuming a sports drink.

How do you know when you need to replace sodium, and other electrolytes?
If you’re like most Elite Athletes, you’re readily consuming anywhere from 1-3 gallons of water per day. Figure for each gallon of water taken in add a serving of electrolytes. Add in your sweat/sodium losses, and tally up some more servings of electrolytes.

How to Prevent Low Sodium in Athletes
During ultra endurance events such as obstacle courses, Ironman triathlons, marathons, and hours of any type of hardcore exercise, an inadequate repletion of sodium can lead to a dangerous condition known as hyponatremia. For most athletes engaged in prolonged exercise, the danger of this condition is relatively low -  if they remain well fueled, well hydrated, and keep sodium/electrolyte balances in check.

How to keep your sodium levels up:
- Consume saltier foods such as pretzels, broth, sauces, salt bagels, and V-8 juice leading up to race day or a long training session.
-  Hydrate before, during, and after exercise with a sports drink that contains sodium.
-  If you are a salty sweater and you are involved in long distance events, or hours of strenuous exercise, shoot for 100-250 milligrams of sodium for every 8 ounces of water taken in during your training.

What if you’re trying to cut down on salt?
1,500 milligrams-a-day is the suggested amount, however, this is just one of the guidelines, as there seems to be some controversy as to just how much is deemed acceptable on a daily basis. However, in one study it was found the average person consumed more than two and a half times that amount. Other researchers suggest up to 2,400 mg per day, which is the equivalent of 1 tsp.of table salt.
Stay away from these if you’re trying to reduce your salt intake:
Spaghetti sauces(some brands can be found sodium free)
Frozen dinners (dead food)
Commercial vegetable drinks such as V-8
Canned vegetable (dead food)
Deli-style meats
Salted nuts
Potato chips and any snack chips for that matter (dead food)
Boxed cereals (dead food) POST Shredded Wheat and Bran has 0 sodium!
Soy sauce
Pretzels (dead food)
Also, be mindful when you are eating out, many meals contain at least 2400 mg of sodium in one sitting!
A good replacement for salt are the many fine herbs and spices available to us as consumers.Try everything you can, and find out what you like.

Thursday, October 21, 2010

Just Like Mom Said....Wash

I'm sure you've heard the news from Texas health officials today who are investigating the deaths of 5 people due to cases of celery being contaminated with listeriosis, sad. This same plant processes all kinds of fruits and vegetables, and distributes them to schools, hospitals, and restaurants. 
We need to be vigilant these days about washing and/or peeling our produce, if necessary. Farming practices have changed tremendously over the years, leaving consumers to choose for themselves how to best handle the circumstances. 
and they are handling what you and your family put into your mouths. Interestingly enough, a survey taken by the Journal of Food Protection found that only 6% of consumers seldom or never wash fresh produce, more than 35% don't bother to wash melons, and nearly half don't even wash wash their own hands before handling fresh produce. I find this amazing. What ever happened to the standard of 'washing before meals, and/or handling food'. Sad enough, many people become extremely ill and even die because such a simple measure was overlooked, or seemed to be 'too much of a bother'. I've worked in many restaurants myself. Some had much better hygiene than others. One specific restaurant, regarded as more sophisticated, never cleaned up anything until the 'Food Inspectors' would come. The food inspectors always called ahead to let management know they were coming. 
What does this mean to us? Other countries have their own standards of quality. They are also spraying pesticides the U.S. no longer sprays itself. Much of the imported produce comes into the States without being inspected. 
Nasty stuff. Turns out there are seven products to be especially mindful of:
- Tomatoes
- Melon (especially cantalope)
- Lettuce
- Sprouts
- Green onions
- Grapes
- Any Pre-cut produce
Contamination from dust, dirt, and bacteria. Now-a-days produce takes a long road trip before it arrives at your market. It sits in many places, rides in many trucks, and gets handled by many people, all before you take it home.
5. Bugs
Yes, there are far too many to list, and their symptoms once ingested too many to name. Just know you do not want it. Anyone who has ever meet "Sammy" (salmonella), knows what I'm talking about.
Simple things we can do team to keep our produce cleaner:
Wash all produce thoroughly, using plenty of running water and a scrub brush, or a vegetable brush. Also, be sure family members, including the kids, are washing their hands after using the restroom, changing diapers, and before eating. 

Tuesday, October 19, 2010

I Need Your Feedback!!!

Hey Team. I'd like your feedback on topics you'd like me to cover. You can either post your comments, or if you prefer, send then to my confidential e-mail at:, please.  Thank you! Have a terrific day! Hugs. 

10 Ways to Make Time for Your Workout

Yes, we all tend to burn the candle at both ends. Or we have good intentions on going to bed a bit earlier, but 'things' just seem to continue to use up our time. Designate a specific time you are going to go to bed, and commit to it. Let the people you live with know what your plan is, and ask for their support. Chances are good, they could also use some more zzzz's as well.  It can be catchy, and a healthy thing for the whole clan.

According to Nielson Media Researchs latest report, the average American household watches 8 hours and 15 minutes of television in a 24 hour period. Whoa, that comes out to something like 9 years of a persons life by the time they reach 65 years of age. Double whoa!!!! Look how much of that time could be used elsewhere.

Ahaha, sounds funny, doesn't it. I don't know about you, but I find time can quickly pass by if I don't pay attention to it. How many times have you gotten on Facebook, "just for a minute", to find yourself still sitting there hours later? Just try timing yourself. One of my daughters mentioned something that really struck a cord with me, she said, "Mom, I decided to only be on Facebook for 10 minutes a day. The time I spend seeing what everyone else is up too, and replying, well, I'm missing out on the people in my own home, and they're the people who are the most important to me". I was touched. While visiting with another daughter last week at her apartment, I noticed on their wall calendar a "Fast", what was unusual is that it was a Facebook Fast, for her and her roomies, and anyone else in their building who wanted to take the challenge. They felt Facebook was taking away from too much of their study time. I was impressed. She hasn't been on Facebook all this week, go girl!

Some of us will find this harder to do than others, if your job requires you to be on the computer. If you have the freedom of choice though, go for it. Let's face it, anyone can spend 9 years or more of their life surfing the internet, easily.

Save visits for lunch engagements, or other get togethers. Besides your workout will become that much more intense effective, and efficient. Ditto the rest between sets.

There are gyms in many areas these days, depending on where you live. Check out what's available in your area. You might be pleasantly surprised. In the snow, that 20 minute drive can turn into 40 minutes. Or in some cases, when the weather is bad, streets are in poor condition, people skip the gym all together. Find something that works for you. Save fuel. Save time. More workout time. Less stress. May even save money, lol.

This will save you the time of wandering around aimlessly in the dark trying to find your other shoe, clothes, etc. Have your water bottle, post-workout meal, everything you need ready to roll.

Treat as you would an important appointment. Put in in your calendar, planner, on your schedule. Have arrangements made for your kids if you need to, schedule meetings, etc., around your time. Stick with it. 

Sure walking, running stairs at work during a 10-15 minute break. A brisk walk during lunch, 20 minutes here and there are far better than no minutes anywhere. You might be surprised at how much you can accomplish in just a few minutes. 'Tight' Body people already realize this, it's amazing!!!

So your babysitter didn't show up? No worries, take out your bands, throw in a DVD, use your ball and weights. These items are relatively inexpensive when purchasing them a bit at a time. If I were to invest in a particular order, it would be: bands, DVD's, ball, weights. Look for 'Tight's' DVD's soon!!!!!!!

As you can see, there are many ways to cut some time here and there, perhaps several places. 

Have a super workout! 

Monday, October 18, 2010

Don't Be Tricked-Skip the Treat

It's here again. The holiday season begins with Halloween in just a little over a week. The stores have their 'goodies' everywhere, in every size, shape, and color imaginable. After Halloween you'll find the same garbage intricately wrapped in 'fall' colors, just what we need, the same crap, different packaging. If this isn't enough, you'll find the same trash elegantly wrapped the day after Thanksgiving, literally, in festive Christmas colors. 

Yes, I'm on one today, because every year we hear about the horrible 'cold and flu' season, shots and over the counter remedies are pushed on the public everywhere, it's all "for our own good". REALLY? I mean come on. Labeling garbage as some type of food stuff, that is somehow considered acceptable, allowed to be sold, and pushed in its own political way, at every location you can think of, and then for a remedy.... just buy over the counter drugs, and get a flu shot. Interesting. If the government is so concerned for our health and well-being, why the hell do they allow alcohol, tobacco, and sugar laden trash to be sold everywhere, when they know this stuff does nothing but hurt people, make them sick, become addicted in some cases, and in many instances, die. 

It's amazing the cost of healthcare. Do people honestly think the cold and flu season is really the cold and flu season? Or is it people consume so much garbage during this 'Holiday' time, they run down their immune systems, and can no longer withstand the illnesses that come with a run down immune system.

Sugar does nothing for the body, absolutely nothing, but destroy the good. Sure it tastes sweet, and we like sweet. Sure, I like sweet, too. But too much of anything is.. too much. I used to have sugar laden cereals for breakfast, donuts, greasy fried breakfast wraps, etc., and at lunch do pizza, a shake, maybe a couple cookies afterward, and dinner ditto the same type of fare, it wreaks havoc on the body. At the time I knew no better. Sure, I knew there was fruits and vegetables, but I never really knew their value because I very rarely ate them. I was young, I didn't understand, I didn't really care, and did not see a reason to change, even though I was sickly most of the time, I made no connection that it was because of the 'food' I ate. 

Trust me, I know. I was a junk food junkie for years!!!!!! My health was horrible for years ,as well. I had to begin to make a change because I HAD to, please, do not let this happen to you.

I challenge all of 'Tight's' readers to accept the challenge to not partake of the garbage this year. What is the worst thing that could happen? What did you say? You'll be healthier? Maybe lose some fat? Your complexion will be cleaner? You'll be happier? You'll become stronger when it comes to sticking to your other goals, as well? 

Yes, I believe it's okay to have a sweet every now and then, but it should be a rarity not an everyday occurrence. Our taste buds are trained to crave what we feed them. You might actually have to go through a sugar 'detox'.  I had to, my system was so used to the sugar. I had headaches for a couple weeks, was irritable, felt hungry all time, then one day it began to reverse, and the rest is history.

You know, back in the old days, bakeries were far and few. It was for a truly special occasion that one made the travel to the bakery to place a 'special' order and make their way back home to 'celebrate'. Now we have bakeries everywhere, baked 'goods' everywhere, and people are eating them all the time. Ditto candy bars, chips, ice cream, etc. 

If you want success with your training program, or to maintain your success, and even progress, this matter needs to be taken seriously. Your body deserves it. You deserve it. Please, do not be mislead. It is indeed a Trick, it's no Treat.

Friday, October 15, 2010

10 Ways to Quiet the Mind

We've all been there, restless, tossing, turning, getting in and out of bed, or many times, lying in bed with thoughts of a 'To Do List' spinning around and around and around, just like one of those old fashioned record players, lol. So, what can be done to help us calm down, still our thoughts, and relax? Let's take a look.

1) Get as much as you can prepped for the following morning, so you know it's been taken care of, and you're ready to roll. If you're hitting the gym first thing in the morning, have your gym bag packed, shoes out, and keys where you can find them, ditto your briefcase, work supplies, and office work.

2) Try having some sort of night time routine, yes, just like you do for your children. We do this to let them know it's time to wind down, tidy things up, mentally, physically, and the environment around them as well.

3) Do something to help relax you before retiring, such as: take a soaking bath, I know men, not too many of you like to soak in a bathtub, let alone even fit in one.  You could sit in a comfortable place and admire the sunset, stars, etc., depending on the time of year. Drink a cup of herbal tea such as: chamomile (one of my most favorites), or Kava Kava, or 'Sleepy Time', by Celestial Seasonings.

4) Do something to take your mind off of your 'To Do List(s)', such as: a crossword puzzle, read a book, magazine, listen to relaxing music, or write in a journal, planners DO NOT count. Looking at your complexion in the mirror does not count either. If you have a fish tank, observe your fish for awhile.

5) Wear something to bed you're comfortable in. No one likes to wake up freezing or sweaty once they do finally hit the sack. Same goes for your thermostat and windows. In other words, make sure your surroundings are comfortable before you climb into bed.

6) Keep your room dark. Keep traffic in and out to a minimum. Keep as many 'To Do' things out of the room as possible.

7) Go over your day. Recap what you've accomplished, give yourself a mental pat on the back. Relax knowing you've done all you could have done and let it rest.

8) If you have problems with that crazy 'To Do List' going round and round in your head, begin counting backwards from 100 down. If you forget where you are at, start over again, eventually you will tire of the game, and get sleepy.

9) You can use visualization as a tool to relax. Begin by visualizing a huge blackboard with your 'To Do List' on it. Walk over the the board and get the huge eraser that goes with it, and begin wiping off the blackboard. Notice as you do, how nice and black it becomes again, no smears, no left over chalk dust, nothing.

10) There are many sleep 'aids' available for people who have imbalances which can stem from an array of things:
- Allergies
- Dental
- Drug side effects
- Electromagnetic pollution
- Environmental pollution
- High or low level radiation (yes, this includes x-rays, MRI's and CAT Scans
- Lifestyle
- Microbiologic contamination
- Negative thoughts
- Nutritional deficiencies
- Physical exhaustion (as crazy as it sounds, being exhausted can make it hard to sleep, as the central
  nervous system becomes erratic)
- Injuries
- Dehydration
- Stress

As you can see, there are many, many factors that contribute to whether we will have a good night sleep or not. I don't feel it's a problem unless it becomes chronic, as it will interfere with everything from your job, to relationships, to lack of energy, and poor eating habits. If you have chronic problems sleeping, I suggest seeing an herbalist to get a recommendation on specific herbs that would be useful for you. There are also homeopathics available to help with sleep disorders. I'm into Natural Health and can help you if you have questions concerning the use of herbs, homeopathics, etc. If you choose to go to a medical doctor first, please, exercise caution, as many doctors have no problem writing prescriptions for addictive substances, for sleep disorders. May you rest well this weekend. You deserve it.