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!!!!
Jill!

Glutamine: What Is It? How To Use It.

WHAT IS GLUTAMINE?

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.

HOW CAN GLUTAMINE HELP ME AS AN ATHLETE?

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. 

Low levels of glutamine were also noted in many studies after athletes were seen by their doctor for overtraining. Overtraining happens as a result of high intensity, volume, or frequency of workouts while failing to give the body adequate rest and/or nutrition. This in turn causes decreased performance, fatigue, depression, and even nausea.

HOW MUCH SHOULD I TAKE?

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.

DO I MIX IT WITH WATER?

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!

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

WHAT EXACTLY IS IBUPROFEN?

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.  

HOW MUCH IS TOO MUCH?

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.

HOW DO I KNOW IF I’M SUFFERING FROM TOO MUCH IBUPROFEN?

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

WHAT IF I HAVE MANY OF THOSE SYMPTOMS?

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.

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!

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.

Salt is needed by athletes during the heat, and in long, intense energy expenditures. Generally, we sweat more salt in the early stages of exercising, than when we have reached a high level of conditioning. So the newer you are to exercise, the saltier your sweat will be. This doesn't mean a fit person won't need to replace sodium, It just means, their body handles the sodium loss more efficiently. 

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

Condiments

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.

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. 

TOP 5 REASONS TO WASH AND/OR PEEL YOUR PRODUCE

1. BECAUSE OTHER PEOPLE DO NOT WASH THEIR HANDS

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. 

2. MUCH PRODUCE IS NOW IMPORTED

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. 

3. E.COLI

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

4. CONTAMINATION

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. 

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: jillstightbody@earthlink.net, please.  Thank you! Have a terrific day! Hugs.