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.

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.

Your Target Heart Rate Zone

So what's the big deal about Target Heart Rate Zones?

Simply put, it helps us know just how hard we are working while we are exercising. There are several ways to determine your heart rate, however, one of the most general is the simple method of calculating your low end of the zone, and your high end of the zone, and whoolah, you've just found an area to work in. 

Here's how it's done::

1) Take 220 minus your age x .60 = Your low end of your target heart rate zone.

2) Take 220 minus your age x .85 = Your high end of your target heart rate zone.

With these two numbers is generally where you'd want your heart rate to fall during exercise, particularly when performing cardiovascular exercise.  For instance: you're in the middle of your run (bike, swim, aerobics class, jump rope, etc.), simply get your pulse, preferably at your wrist, count your pulse for 6 seconds, add a zero to the end of the number you counted, and this is your heart rate. Now see where this number falls in conjunction with your target heart rate zone. 

If it is below the zone, or at the lower end of the zone, you know you can be working harder.

If it is above your highest number of your zone, you know you could be pacing yourself better with that particular exercise. 

If you are right in the zone, congratulations!

A few things to keep in mind. Medications, illness, fatigue, and stress can all influence your heart rate, and increase it significantly. Be mindful of your heart rates. Likewise, medications can also lower your heart rate, again be mindful of where you are working. 

 

Another Year Older and Wiser, Too.....

Okay, so the word is out....today's my birthday! It's been such an incredibly fulfilling day. Many birthday wishes from family, friends, clients, and students, all of whom I love dearly, and am so blessed to know. I like to take this time each year and reflect on where I've been, where I'm at, and where I'd like to go from here. As I look back I'm amazed at how much can be accomplished by simply making the effort to do something worthwhile each day to bring me closer to a desired goal.


As some of you have heard me say before, "I'm here on borrowed time", yes, an extension, if you will. I feel each day is an opportunity to create, advance, learn, grow, share, show love, give love, receive love, face, cast out and overcome our fear(s), and make a difference in someone's life, even if it is with but with a smile. 


I'd like all my Tight Body followers to know how much I appreciate your support: by reading the blogs, sharing the news about Tight Body being launched soon, and especially by your positive attitudes, and 'can do' spirits. 


I challenge you, to look at your life as well. Perform a quick, but accurate evaluation of what you have, what you desire, and how to achieve it, and begin the process of daily stepping forward, one action at a time to fulfill that request. I seriously started by wearing a bracelet (One that I didn't particularly care for, in fact, I found it rather gaudy), and would wear it on my left wrist each day until I did something towards by goal, then I could switch it to the right wrist, and consider my effort done for the day. Well, I disliked that bracelet so much, I got into the habit of putting whatever item I desired to achieve first on my list so I could take the darn thing off! It sounds silly, but it worked for me. What about you? What will be your reminder to do something, anything, one thing each day to bring you to your goal. 


Life is such a gift. Live your dreams. Love your loved ones. Give from your heart. Receive as well. Believe in yourself. Trust in yourself. Be your own cheerleader! Big hugs!!!!

Jill's Top 30 Food/Drink

There are so many wonderful, wholesome, natural foods to choose from. Of course, I could add to this list, but for the sake of keeping things simple, I've narrowed it down to just 30. These 30 foods are nutrient dense, cleansing, healing, purifying, and builders of healthy cells. Chances are you're already incorporating a lot of these foods into your meal plan already, if not, try something new. 

Orange/Grapefruit Juice (Fresh)

Strawberries

Green Beans

Asparagus

Jalapeno Peppers

Tofu

Whey protein

Cucumbers

Berries

Oats

Salmon

Walnuts

Avocados

Garlic

Cranberry juice

Figs

Artichokes

Ginger

Quinoa

Wheat germ

Lentils

Olive oil

Apples

Spinach

Eggs

Blueberries

Greek Yogurt

Broccoli

Hummus

Tomato juice

Lemons/limes 

Whole Grains

Okay, there are whole grains, and there are 'Whole Grains'. Today I'd like to share with you how to prepare true 'Whole' grains, meaning start with the 'whole' grain, and end with the 'whole' grain, no more, no less. This simply means it has not been processed in any way, shape, or form. It maintains its nutrient value, and is nutrient dense, fills you up, burns efficiently, and nourishes you. Here's how it is done:

                                                   WHOLE GRAINS

- Rinse grains (wheat, millet, barley, quinoa, amaranth, rye, spelt, etc.) If you’re eating ‘gluten free’ then simply add grains that are gluten free) - Place grains in crockpot. - Cover with water, two to three inches above the grain.

- Let grains soak from 8:00 a.m. to 8:00 p.m. (or whatever fits your schedule, for a total soak time of 12 hours.)

- Turn crockpot on low heat at 8:00 p.m., let ‘cook’ until 8:00 a.m. or whenever you are ready for breakfast in the morning.

                                           SERVING SUGGESTIONS

Can add any of the following:

- honey

- coconut

- nuts

- trail mix

- dried fruit (this can actually be added when turning the heat on the night before so it’s reconstituted, much easier to digest.)

- vanilla extract, almond extract, etc.

- cinnamon

- whatever else you can come up with, be creative: rotate grains and add-ins.

                                                 IMPORTANT!!!

To properly ‘cook’ the grains, so as not to destroy their nutrients, the temperature of the crockpot must be checked. This can easily be done by filling the pot halfway, turning the pot on low for a couple hours, and then checking the temperature with a thermometer. The temperature should not exceed 120 degrees. If it does, you could try cracking the lid etc., until you reach the desired temperature.  

 

Creatine: Your Questions...Answered

Seems I've had a lot of questions about creatine come up lately.

Let's take a look at these questions, and give you further information, so you can make a knowledgeable decision.

What are the benefits of creatine?

Creatine can help you increase your strength, it can make you leaner and it can improve your speed. 

Possibly the biggest reason for using it as a part of your over-all exercise program, is of course to significantly improve muscle strength, size and endurance. 

Most people find the greatest benefits from using creatine is during high intensity, muscle contraction work such as; all forms of weight lifting and sprinting. As far as endurance goes, 

it appears that creatine will only help your ATP system as much as it needs to and no more. Creatine has been proven to reduce what's known as "Delayed Onset Muscle Soreness" (DOMS). This is the extreme sore & stiff feeling you have in your muscles 2 days after lifting weights. Creatine can also reduce recovery time. 

Is creatine safe? 
When taken as directed on manufacturers labels, creatine has been found to be relatively safe. I say relatively because some people have reported cases of being bloated, diarrhea, and dehydration. However, it cannot be certain if these individuals were following the directions on the label or not.

Is it for men only? 

Studies have been done with women using creatine. The benefits were not as prominent as with men using the product, however, gains were had. So, yes, women can use creatine, but do not expect the results to be as profound as a male taking creatine.

Is it for short-term use? 

Short term use, according to directions, appears to be safe. Most studies on creatine have been done for short periods of time. It would honestly be nice for an independent lab to perform a study of long-term effects of creatine use, say for a few years or so,which has NO vested interested in creatine. Short-term studies have shown creatine is safe to use.

What happens if you use it for a long time? 

At this time, long term use is not recommended. Any excessive use or any use that does not follow the manufacturers directed use is dangerous and should not be undertaken. Honestly, no one really knows what happens if you use creatine for over a year, because no studies have been performed. Personally, I would not recommend using creatine for long periods of time. I do not recommend using ANYTHING supplemental for over a year unless the benefits outweigh the risk, and you have a legitimate reason for continuing its use.

Are there side-effects?

Bloating is a side effect that some users have reported when taking creatine monohydrate. While this is rare, it is a side effect. Bloating has not been reported with other forms of creatine. It’s common knowledge that creatine monohydrate can cause dehydration. Obviously, the simple solution to this is to drink more water. Again, these side effects have been reported only with creatine monohydrate. Creatine draws water into muscles when it works and this may create dehydration to the rest of the body. Some extremely rare cases have been reported where creatine has caused kidney stones. Little is known about exactly how creatine is linked to kidney stones. 

I look at creatine like any other supplement. I look at it this way. Some people are allergic to grass, others are sensitive to air pollution, yet others can have a reaction when consuming a cucumber. In other words, you will not know if there is a particular side-effect to using creatine, until YOU use it. I recommend if you are interested in using creatine, to start out small, and watch how your body reacts to it. I highly disagree with a newbie getting straight into the loading phase without any thought as to whether they might have an adverse reaction to it. There's no rush. You lived without creatine supplementation all your life, take it slow, make sure it's something your system is okay with BEFORE upping the dosage.

Is it healthy? 

In my opinion, I do not consider creatine supplementation healthy for this reason: I find too many people not only become reliant on it, without knowing what the long-term effects are, and some even abuse it. I do not consider these situations 'healthy'. However, if you are an elite athlete, and you have an event coming up, a deadline, and your performance is on the line, I see no reason not to consider using it. Do you see the difference?

Does it really work? 

Yes, studies have found creatine does in fact work.

Is it a stimulant?

It is not a stimulant as in a caffeine type of effect, however, it does stimulate muscle fibers.

How much should I take? 

Most manufacturer's recommend 1 tsp. (5 grams), for a serving. My personal recommendation is as follows:

   - 200 lbs. and over - 1 heaping tsp.

   - 175 to 199 lbs. - 1 tsp.

   - 150 to 174 lbs. - 3/4 tsp.

   - 125 to 149 lbs. - 1/2 tsp.

   - 100 to 124 lbs. - 1/4 tsp. 

If you're in the loading phase, simply find your poundage group above and take four times per day, for 5 days. For example: a male weighing 210 would take 1 heaping tsp. four times per day, for 5 days, whereas a 156 lb. male would take 3/4 tsp. four times per day, for 5 days. 

When should I take it? 

In my opinion, I would take 1/2 before workout, and 1/2 after.

What should I take it with? 

I recommend taking it with a protein, and a carbohydrate (drink). 

What kind do I need?

My recommendation is a pure creatiine monohydrate, pharmaceutical grade. With its increase popularity, there are now many different brands of creatine in the market. The purity of some of these brands, especially those from unreliable source are questionable. The impurities or additives found in some brands may also have contributed to the reported side effects seen.

Who should not use creatine supplementation?

I would say creatine supplementation is not for those with history of kidney or liver problems. Nor should one expect the supplementation to be effective without a well-designed training program. Always consult your physician before starting any supplement, as it may interfere with something you are already taking, or your doctor may have concerns that are directly related to you, and your health history.