I hope you enjoyed the video and remember there could be many causes to weight gain that are unique to you.

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This free report that tell you all about the Paleo Diet (just scroll down to get it). The basics that are highlighted explore the history of ancestral eating habits and living. Correlating many points of why modern civilization has put us humans on a new steady decline of health and longevity.

why it isn’t too late to change and uncovers just how easy good health is to achieve.

Our genetic makeup is still very close to our ancestors from hundreds of years ago. We have not changed much at all.

In this PDF about the Paleo Diet you will read some facts and compelling evidence that make a strong case for modern-day human dietary reform and documents exactly where society has gone wrong in the kitchen.

The theory outlined in this report are based on the fact that our genes are still so closely linked with our ancestors so it then means our diet should also be similar.

“Although their life expectancy was shorter, deaths were often caused by outside factors such as extreme weather conditions, accidents, infections, and predatory animals. They did not suffer from chronic or degenerative diseases such as diabetes, cancer or heart disease. These diseases emerged only when we shifted to agriculture ‐ modern diseases are the consequence of civilization, the result of a mismatch of our genetic makeup and our lifestyle.”

We don’t eat the same, exercise the same (remember they had to hunt and gather) and yet our bodies are the same.

Even the meat we eat contains more fat and full of drugs unlike the wild and free animals of our forefathers.

This report states that humans used to eat a more balanced diet of 65% meat and 35% gathered food, (depending on season and availability of course) so with this their core diet was also naturally changing with the season.

Kinda cool to think about huh!

Vitamins and minerals came from fresh source and not some freeze dried / ingredient-stuffed pill. Berries, roots, bulbs, seeds, fruits, flowers, melons, nuts, leaves, roots and stalks.

What surprised me to read was that grains were not common in the Paleo diet and were cooked thoroughly if consumed at all, which goes a long way in explaining why wheat intolerance continues to plague society.

By the way – Paleo Diet is Gluten Free

The maximum processed a food got was when mama ancestor pre-chewed baby ancestors food

“Our bodies are not genetically equipped to handle processed carbohydrates, let alone an excess of them. Yet, we are often consuming excessive amounts which can result in a weakened immune system, diabetes, obesity and many other chronic illnesses…with the Paleo diet the main source of carbohydrates is fruits and vegetables — the same way it was for our ancestors.”

For sample recipes click here.

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The Warm up

The exercise warm-up period serves as a safe transition from a resting state to an active state. It helps your body prepare itself for exercise both mentally and physically, and reduces the chance of injury.

Participating in a variety of easy exercise and dynamic stretching provides your body with a cardiovascular and thermal muscle warm-up.

Working muscles burn calories to produce heat, as a result

the average person will burn between 50 and 150 calories

just during the warm up. It takes the body approximately 3 minutes to realize it needs to pump more blood to your muscles so warm ups should last approximately 5 – 10 minutes.

During this time the temperature of muscle tissue raises enough to produce light sweating and breathing will become more laboured, but not as hard as during the actual exercise.

Older exercisers, beginners, overweight individuals, pregnant women or persons with cardiac problems may need a more gradual 15-minute warm-up for a safe transition to more intense exercise. It is also a good idea to spend a little more time warming-up on a cold day.

A warm up can be a lower intensity of the activity you are about to do for example, walk before jogging, jog before running, or it can be a completely different exercise, for instance, marching or jogging in place, the stationary bike, light stair climbing, or rowing.

Generally a warm-up is any light, continuous movement that uses the large muscle groups. Whatever warm-up you choose, you should expect a small amount of sweat and an increase in your heart rate and breathing. Provided you involve the muscles you are about to use, it is considered a proper warm up. When strength training, in addition to a good warm up, do the exercises you are about to perform with an initial set using very light weight first.

By gradually increasing your heart rate your circulatory system carries more oxygen and nutrients to your muscles allowing the muscles to use glucose and fatty acids to burn calories and create energy for a higher intensity exercise.

Motor skills improve at higher temperatures because nerve impulses travel faster and warmed up muscles move faster and generate force more effectively than cold muscles. Cold muscle does not absorb impact very well but as the muscle warms the muscle tissue becomes more pliable making it easier to move and stretch.

During a warm-up you get your juices flowing, the body distributes lubrication around joints for easier movement and adjusts the levels of enzymes and hormones responsible for energy production. This helps lower your risk of injury and assists in increasing your range of motion around the joints.

It is also during this phase of exercise that you may discover an unknown injury or illness and consequently further injury can be prevented.

A proper warm up should be done before any exercise session or physical activity. It is an important component whether participating in a structured cardio or strength-training workout at the gym, painting the living room or pulling weeds in the garden.

Warming up gradually increases blood flow to the heart muscle potentially decreasing the risk of abnormal heart activity associated with sudden, intense exercise, like shoveling snow or running to the plate in a weekend game of slow pitch.

Perform a light static or dynamic stretching routine at the end of your warm up by stretching each of the muscle groups you will be using in your chosen activity. A stretch should be held at the point where you can feel the stretch but do not experience any discomfort. If you feel discomfort, ease back on the stretch.

Remember not to bounce when holding the stretch. Don’t spend so long doing your stretches that your muscles cool down and your heart rate returns to normal. It is better to keep most of your static stretching for after your exercise session, that is, after your cool-down.

Click here for some seated Warmup Exercises

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“That’s it! I am fed up!”

You then call a couple of friends to see what they are doing for fitness and then perhaps go online looking for something fast and cheap to make it all go away.

And then…

a few days later you just give up because it was too hard, too restrictive or too complicated. Maybe you think that you aren’t meant to be fit and healthy and that is just for the ‘others’.

Not true.

You too can be healthy and live at a reasonable weight. All you need is a few little things you just haven’t gotten before.

Simple Weight Loss Plan

Health and fitness is for life and eating only soup broth will end it quickly.

You do need motivation for weight loss
One of the best forms of motivation is the one that keeps renewing itself.

Often motivation comes in the form of fear – like when you are told you will die if you don’t change your life.

Or in the form of impulse – like the gym is having a sale of “buy 5 years for the price of one” or like the chips at the checkout isle.

Motivation weight loss is easier if it is renewable. By writing out your goals and your vision of the new you over and over. That will be inspiring and very motivating.

One way to achieve this vision of the new you to be is to have a photograph ‘photo shop’d’ into the new you and keep it out in plain view. When you look at it don’t think ‘someday’ you may think – that is already me. And it is true. If you are living as though you are that lean and healthy person then its only a matter of time before your body catches up.

You need an easy weight loss plan
There are many plans to choose from out in the wild world. And its tempting to jump on one that promises a huge accomplishment in a very short period of time. Its only natural to want to wake up the day after you have made that hard decision to change your life and magically just ‘be’ fit.

Be good to yourself and pick something that you can do for life. Look around you into the real world and see what the real world fit people are eating and doing. If you do what they are doing and follow healthy weight loss plan you to will be healthy and fit.

You need a weight loss planner
A simple weight loss plan written in ink will have more reinforcement than a few ‘tips’ or rules. Do yourself a favour and see a real nutritionist or dietitian. And not the person at the radical weight loss center either (you know the one that just moved into the mall).

A certified nutritionist or a dietitian will be able to put you on a simple and comprehensive meal plan. What to eat and when. Often you can find someone free or economically in your area either at the local hospital, the YMCA or even your local grocery store.

You need a fitness planner
Just like having a plan for your diet you also need a written plan for your fitness. A good weight loss plan includes fitness and exercise. Don’t worry about doing ‘everything’ at once. It isn’t necessary. Build up to it.

Everyone is short on time, but I bet you could set your alarm 20 min early, throw on a hoodie and go out the front door and walk away from the house at a brisk pace for ten minutes. Don’t forget to turn around and come home.

You need fitness motivation
Along with a photo-shop’d picture of yourself in the future decide what else motivates you. I am not a big supporter of the punishment and reward system so closely associated with the weight loss industry.

I think the reward is your health and there should be no punishment for trying. Your fitness plan can be motivating by recording your accomplishments. Not measured so much in weight loss or changes in inches, but feeling good about what you are doing.

Did you follow all the steps in your fitness plan today? Go for your walk, eat your healthy menu, take your mother out shopping? Then congratulate yourself.

Remember that motivation without a plan is difficult at best. Get a good plan, and you can keep motivated simply by making the same decision every single morning that you are now living as a healthy person. Every evening give yourself a gold star for following all the steps.

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Frequently Asked Questions about exercise, fitness, weight loss and health

What is circuit training?

A circuit is designed so you can move through your workout quickly.  Each exercise targets a different muscle or group of muscles.  This way, as you are focused on working one muscle, the others are resting, eliminating the need to rest between sets and allowing you to work quickly through a full body exercise routine.

What is interval training?

Interval training is the process of alternating short bursts of intense activity with active recovery.  For example run for two minutes then walk briskly for 1 minute, and do this for a total of twenty minutes.  With this method you can effectively burn more calories in a shorter period of time then if you were just walking briskly.  Also this is an avenue that a novice exerciser is able to reach higher intensities. It can be encouraging and motivating and is a great training method to assist you in reaching your next level of fitness by steadily conditioning your body to the greater intensity’s.   This is a good way to train yourself to become a runner.

What is the difference between anaerobic and aerobic exercise?

Aerobic means your body is using oxygen in its metabolic process during an activity.  You know you are in an aerobic state when you can comfortably breath while you are working.    Oxygen is a very important part of the fat burning process.

Anaerobic is when your body is working in a state of low oxygen.   This happens at the beginning of an exercise like when you head out on a run, but very quickly your body reverts to an aerobic state.  If you are running too hard and cannot catch your breath, you go into an anaerobic state and your body will slow you down – one way or another.  During short bursts of exercises like weightlifting is when you will also be in an anaerobic state. Your muscles burn from  lactic acid when energy is converted on the cellular level without oxygen.  The lactic acid is quickly removed from the muscles as soon as you get adequate oxygen into your body.

What’s a warm-up and cool-down?

A warm-up is an activity that gets your muscles “warmed up”.  Usually to the point where you break into a light sweat.  About 5 or 10 minutes of moderate movement.  Read The Warm Up for full details

A cool-down is a light activity you do to gradually slow the body down after your more intense workout. Read more Why Cool Down

Should I train if I’m sick?

Please don’t.  At least don’t go to the gym with a runny nose and a contagious cough.  Understandably when you are sick you want to sweat it out and feel the air in your lungs.  But please be mindful that you are contagious and do your activities at home.  On the other hand if you feel too sick to work out – don’t push it, listen to your body and get rest and seek medical assistance if you fell you need to.

Should I used free weights or machines?

Yes.

Free weights require your body to recruit muscles to assist in the movements.  So if you are doing a chest press with dumbbells you are also using shoulder and neck muscles, abdominals and back.  More so with the free weight than the machine.

With a machine you ‘target’ the particular muscle, allowing you a greater concentration on that muscle for development and allowing your recruiting muscles to rest more so they will be fresher to target later.

Each has it’s benefits, free weights are great benefit for a more functional training for everyday activities and targeting your muscles help to ensure development and strength.

Does fat turn into muscle.

No! They are two different things.   When you develop your muscles you are developing a fat burning machine.  More muscle requires your body to burn more calories to function and therefore your fat will be used for energy.  So fat doesn’t turn into muscle it is converted into muscle fuel.

I don’t want to look like a bodybuilder. Should I still lift weights?

Yes! Developing muscle to the size of a body builder takes dedication, hard work, proper nutrition geared toward the development of mass and it takes a very long time.

Developing muscle mass also requires specific types of weight lifting techniques and regime.  Various forms of ‘muscle confusion’ and lower reps, progressive resistance,  as well as negative reps and on and on it goes to diligently coax your muscles into extreme growth.  If you do find that your routine is developing muscle mass larger than you want for your physique, have a trainer analyze what you are doing and adjust your routines to reflect the type of body you are wanting to sculpt.

I finally got the weight off – now how do I keep it off?

Keep up your fitness and nutrition regime.  Meeting your goals weight does not mean you are finished.  Health is a life long commitment.  So start with a new goal now that you met your first one and go from here.  Maybe you would like to be able to run, or start riding a bicycle.  All the fit people in the world didn’t stop moving on the day they reached their goal.  

What are the best ways to lose weight?

The most effective means to reaching your proper weight is through the trifecta of health.  Exercise, nutrition and visualization.

Do I need to stretch when I exercise?

Yes.  Stretching before and after exercise is very important . There are several types of stretches  and the muscles should be stretched when they are warm.  Do yourself the favor and buy a book on stretching.

What are shin splints?

Shin splints is a common term used to describe a pain in the front of the lower leg.  The cause quite often is a muscle imbalance where the calf muscles are used and developed faster than the shin muscles.

It is a good idea to strengthen the shin muscles as wall as stretch the calves and shins as part of your fitness regime

Is there such a thing as spot reduction?

No.  Sorry.

If you have any more exercise questions please leave a comment below.

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Extracted from the seeds of a variety of brassica plants which are from the same family as the cabbage, kale, broccoli, Brussels sprouts, mustard greens etc.

These vegetables aren’t considered as being a source of fat but the mustard greens are 29% Erucic acid – which is a monounsaturated omega 9 fatty acid.

The problem with canola oil is that it needs to be partially refined or hydrogenated prior to commercial use. This means that it is a source (and sometimes high levels) of trans fatty acids.

Olive Oil
Olive oil is known for its association with healthy diets. Originating from the Mediterranean and a big part of the Prasouda diet, researches have long been shouting the health benefits to olive oil.

One caution about olive oil is, studies now suggest you should not cook with it. Oils properties can change when they are heated as in the case of olive oil it becomes ‘damaged’ when heated. The oleic acid – also found in human breast milk and is a very important fat for the mylen in the brain – when heated it is changed at the cellular level. So much so that it changes from being one of the healthiest oils to one that can cause cancer and heart disease.

Used with salads, dips and side dishes it is a boost to your health. I found this video too that shows you how to make a delicious cold Mediterranean soup that you will like.

Best oil to cook with

Coconut oil has lauric acid, which is known for its antiviral properties and ability to enhance the immune system. High temperatures will not damage the coconut oil.

Coconut oil is also a excellent source of lauric acid which is a boost for your immune system and known too be antiviral as well which makes this a healthy cooking oil.

Unfortunately most of the coconut oils available have been bleached, deodorized, refined, and have been processed with chemicals.

There is one virgin coconut oil that comes highly recommended by Dr. Mercola and his research team. It is the Tropical Traditions brand of Virgin Coconut Oil. It contains no GMO ingredients, certified organic, and has not been through the process of refining, hydrogenation or bleaching. Made from fresh coconuts grown in a unpolluted, rural area of the Philippians.

The Virgin Coconut Oil is rich in flavour and aroma of fresh coconut.

The cocoanuts are certified organic and have not been exposed to chemicals or chemical fertilizers so when cooking with this coconut cooking oil you can be confident you have the most healthy cooking oil there is.

The Tropical Traditions Expeller Pressed Coconut Oil has been manufactured in the a way that is referred to as physical refining and is the old way of doing it. There are no solvent extracts used, it is not hydrogenated and has no trans fatty acids.

The Expeller Pressed is less expensive than the Virgin Coconut Oil and has a bland taste due to the steam deodorizing process.

**Today’s refining processes as used by other brands us a chemical and solvent extraction methods. It is quicker and cheaper and produces more product.

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As a matter of fact – when you take this pill it is actually recommended you NOT move.

This is a true story of a drug, that people die (literally) to get their hands on.

A drug that was heavily promoted in the 1930′s. A drug that is still in circulation today.

Dinitrophenol (DNP)

Originally used as a yellow wood dye, it was found to generate heat and have explosive properties so it was then used as an explosive. They also found out that it made a great pesticide. Oddly enough the people who worked with this chemical also exhibited a sudden fat loss.

Chemists found this interesting and decided to manufacture dinitrophenol as a weight loss drug in the early 1930′s

Initially distributed indiscriminately, it wasn’t until after over 100,000 people had been using it and the news of strange, disturbing and sometimes fatal side effects (lesions of the skin, liver, kidneys, circulation, blood and gastro-intestinal tract.) started surfacing, they decided to stop prescribing this poison so quickly and put more of an effort into monitoring its users.

“Make sure you keep resting and lay down as much as you can, and don’t work out at all during your cycle on DNP. If things start to get a yellow aura to them don’t worry about it. It usually goes away after you stop.”

~ bodybuilding discussion forum (unnamed)

How Dinitrophenol works

To explain how DNP works I will first explain how we actually burn fuel and use energy in our body’s at a cellular level.

I will say right now there are 4 different ways your body induces this metabolic process dependent on the type of exercise your are doing. This particular explanation will just be a general and very simplistic explanation of the ATP cycle.

ATP – ADP Cycle

Your body needs energy to move and make a muscle contraction, like when you walk or lift something. Without this energy supply you’d be immobile.

This energy comes from ATP (Adenosine TriPhosphate). This is one Adenosine molecule and three phosphate molecules or A-P~P~P

ATP occurs naturally in (limited) quantities in your muscle cells.

Energy is produced when one of the phosphate molecules is removed during the chemical reaction resulting in a burst of energy that is used to contract your muscle cell and your are then left with A-P~P or Adenosine DiPhosphate (ADP) and in the case of aerobic metabolism – heat and water.

A – P ~ P ~ P = A – P ~ P + ENERGY + P

Food and fat stores in our body produces ATP in the mitochondria of our cells. Carbs get broken down into glucose and fats into fatty acids and these are metabolized into ATP. The cycle begins again.

So if you look at it like a car engine. The gasoline is the fat or carbs and the combustion is the energy produced.

This energy in turn moves your muscles, which increases your metabolic rate which uses more fuel to produce more ATP. And on and on it goes.

As you know when you are “burning fuel” you also sweat and breathe out Carbon Dioxide plus produce heat.

Burning fat laying down
What Dinitrophenol does is it bypasses this natural metabolic process and goes straight to producing heat. Which is usually just a by-product.

The body using DNP has to increase its metabolic rate to produce the energy it needs just to maintain a resting metabolic process. Which is breathing, digesting, and beating heart.

We NEED – as a biological organism – for our body’s to maintain a healthy ATP / ADP cycle.

The usual dosage of DTP will raise a persons metabolism by upwards of 50 percent.

So if your RMR (resting metabolic rate) is (based on your body weight x 10) 2000 calories/day. You will burn around 3000 calories – while LAYING DOWN! Compare this to other drugs like ephedrine whose boost boast is only around 3% increase.

But what about that heat? Body temperatures rise and in some cases have so quite dramatically. (recorded as high as 115 F). It is considered dangerous to keep a temperature over 104 F for any length of time or else there can be brain damage.

Although studies have shown that the chemical can leave the system in as short as a few hours (less than a full day up to two weeks) the damage left at the cellular level can be permanent.

Another way of looking at it is – by having the energy produced in the ATP – ADP process convert directly to heat, your body is in danger of not receiving the cellular muscle contractions needed to pump your heart, expand your lungs or perhaps even keeping your anal sphincter closed!

!

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Two things were happening at the same time.

One – with the advances of automation the physical demands were being reduced on the human body.

Plus – we were becoming busier working and less active.

The advancement of technology brought us movies and produced icons of people we wanted to look like, be like, and live like.

Vibrating belts were invented that said they could reduce the woman’s waist size and then along came the diet pills – some of them even killed people.

Since then science has become more interested in the human health and advocates that exercise should be a total body strength, cardio, and healthful food intake.

See the various types of equipment, and weight loss products that are helpful to you today.

Fitness Store

Office Exercise Equipment Store

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Biggest Loser Shopping (Select Your Flag)

Walking for Weight Loss Fitness Shop

Shop for Walking Equipment (Select Your Flag)

Starting a new health and fitness regime can sometimes be daunting – but don’t let it get you down. Remember to go one step at a time and no matter what;

IF YOU HAVEN’T QUIT – YOU HAVEN’T FAILED!

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Benefits of Nordic Walking

Nordic Walking began as ski walking in the 1930‘s in Finland as an off-season training method for cross country skiers.

Later on people started to use Nordic Pole Walking as a general physical activity like walking or jogging but this new sport allowed the participant to exercise their whole body at the same time with little equipment needed.

For Walking Nordic Walking instructions see the Nordic Walking Video below.

By the late ’90’s the Nordic Walking Pole was being developed to accommodate the casual athlete and the sport was gaining in popularity all over Europe.

Now the Nordic Walk is emerging as a popular new sport in North America because of the full body benefits that all persons who participate experience.

Because the poles provide stability and safety for walkers with balance, knee, hip, or leg problems; everyone from those with walking difficulties to the fitness elite and the very young to the aged are finding that Nordic Walking is suitable and effective.

Nordic Walking has been shown to improve cardiovascular fitness, strength, balance, coordination, visual skills, muscular endurance, power and agility. It even reduces the pressure on your knees and joints.

Nordic Walking can burn up to 46% more calories than regular walking which shows a significant correlation between Nordic Walking and weight loss.

Nordic Walking Technique
The technique of walking with poles and maintaining relaxed shoulders as well as keeping the poles behind your body and using a full range of motion releases stress carried in the shoulders and has been reported to improve neck, shoulder, and back problems.

This activity used by Nordic Walkers can help you overcome the slouching, neck and shoulder pain from being stuck at a desk all day.

Nordic Walking has been shown to increase upper body mobility and upper body muscle strength and endurance by 38% in just twelve weeks. Nordic Walking has also been shown to be an effective activity for cardiac rehabilitation.

“Nordic Walking is a great fun activity and found that my technique improved each week.
My hips and back are greatly improved and I can feel the benefits to my heart and lungs. My breathing is much better and I am walking much more upright, for longer periods, with more confidence and with better balance too. I also have much more energy to do my day to day things…” ~ Molly, 73 yr old participant of AgeCymru UK

Using the Nordic Walking poles you will be able walk at a faster speed, but it is a lower impact on your knee joint then just walking alone. The walking poles propel you along so you can more easily move faster without the effort.

Nordic Walking poles come with different tips so you can use them everywhere, country hillside or city streets.

Outside exercise has been proven to boost mood by reducing stress levels, anger, fatigue, and depression.

Learning how to Nordic Walk will increase the heart rate more than just walking which means you can get the same cardio benefit as you would from jogging without having to jog.

When Rate of Perceived Exertion (RPE) was measured and compared with normal style of walking there was no increase in the Nordic Walking RPE.

Nordic Walking Calories
This means that even though the aerobic power and heart rate were significantly greater when walking with poles compared to walking without poles the Nordic Walkers were able to burn significantly more calories without feeling like they worked harder.

It is a time efficient, total body, low stress workout. By using the specific technique of arm swinging and pole planting this entire body workout uses 90% of the skeletal muscles.

How to Nordic Walk

• Shoulders are relaxed and down.
• Poles are held close to the body.
• Hands are opened slightly to allow the poses to swing forward – the poles are not gripped but swing from the wrist straps.
• Leading foot strikes the ground.
• Opposite arm swings forward to waist height.
• Opposite pole strikes the ground level with the heel of the opposite foot.
• Poles remain pointing diagonally backwards, they are never in front of the body.
• Push the pole as far back as possible, the arm straightening to form a continuous line with the fully extended arm, the hand opening off the grip by the end of the arm swing.
• Foot rolls through the step to push off with the toe, this lengthens the stride behind the body, getting the most out of each stride.
• Arm motion is loose and relaxed

keeping the arms relaxed and keeping the poles behind the body are key elements in the proper technique.

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The Simple Paleo Recipes cookbook covers everything that you need:

• Recipes are simple
• Recipes cover every meal of the day
• Cover different varieties of cooking
• Use a vast array of vegetables and cooking combinations
• Gluten free
• Cooking with poultry, red meats, eggs, many varieties of fruits and vegetables, nuts, seeds and healthy fats

SAMPLE Paleo Recipes are available here, try them out I know you’ll be happy.

Just for trying out the recipes I will send you the information on how access to the whole book plus if you act soon you get Friendly Milkshake Recipes cookbook absolutely FREE with your purchase of the Paleo Simple Recipe book.

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In this video SEE BELOW she shows you how to do a regular style stomach crunch with a slight difference to help you keep your hips in good position and another for of abdominal exercise. Pay close attention to her instruction on how to protect your neck during these movements.

Crunches on the ball;
The stability ball can be a little tricky if you aren’t used to it. So if you are new get close to a chair or the wall for stability if you need it and then just try sitting on it then lifting one foot. Hold that position for about 30 seconds. Keep your back straight – believe it or not this is actually working your abs! Now lift the other foot for 30 seconds.

When you find that easy then sit on the ball and walk out so your butt rolls down the ball and the ball rolls up your back. Stop when your lower back is on the ball and fold your arms over your chest. Keep your legs bent so your shins are perpendicular and your thighs are parallel to the floor.

Engage your abdominal muscles and slowly raise your torso a few inches. You need not get into a full situp position but want to keep your stomach muscles working. This means when you lay back on the ball you don’t swing back and bounce off the ball. Slowly raise and slowly lower and keep the muscles engaged at all times.

As this gets easier you can move your arms so your hands are at your ears or over head.

Incline Crunches;
Using an incline bench hook your feet under the pads and if you are on one of the old school benches, make sure your knees are bent. With your arms crossed your chest slowly raise your torso and direct your chest toward your knees. Don’t complete the movement so you maintain muscle engagement in your abdominals.

Slowly raise your torso and slowly lower your torso back towards the bench but – don’t let your shoulders touch – keep your stomach tight and raise towards your knees again.

Again, as this gets easier – change where you put your hands / arms.

Reverse crunches;
I like doing this with an exercise ball gripped between my ankles. To do this movement grab the ball and raise it up with a slight bend in your knees. When you lower your legs don’t allow the ball to touch the floor, hold for a second and then raise the ball again. Repeat.

The final methods needed to get your 6 pack is cardio activity and a good healthy diet. A proper nutritious diet to keep you energized and to help you to burn off the fat around your abdominal area.

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What you need to start a walking for fitness program



Shoes and layers are the most important thing and you really don’t need to buy anything to get started. Provided you already have a pair of comfortable and well fitting walking shoes.

Shoes that are too big can trip you up and shoes that are too small will give you calluses, blisters, and can be hard on your hips.

Understandably you may want to buy some stuff for walking. There are some really nice looking walking outfits. I mean they are fully functional – but nice looking too. But I will re-state you need nothing to get started provided your shoes are good enough to not hurt your feet.

When you start a walking program dress so you can comfortably strip down. Even if you did go and spend a bundle at the running store you will still need to dress in loose layers so you can strip one layer at a time as you warm up.

As you get more advanced in your walking you may want to invest in a quality shoe based on your foot needs. I was born with flat feet and as a result am a pronator. It took a couple of years for me to find the right combination of orthotic and footwear.

The first thing I did was buy an Adidas ‘motion control’ shoe. After that I was fitted for orthotics and stepped down to a cross trainer. Now I have found the best fit (for me) is the Asics Kayano, which is a stability shoe and I replace the factory insole with the ‘Superfeet’ insole.

My orthotics have been collecting dust for a while now.

I buy a new pair of Kayano’s every six months for fitness and keep the old pair for yard work. Good shoes can be expensive dependent on the needs of your feet, legs and hips.

The Asics are classified as a running shoe and are very light and supportive.

If you are looking for a walking shoe consider seeing a specialist if you are not sure what ones you want or believe you have special needs.

In the cool mornings and for the cooler seasons it is a good idea to wear a hat during your walking for fitness program. If you don’t believe me try going out one morning with a hat and then next without. You will see a huge difference in your ability to warmup and maintain your body heat.



On sunny days you might want to ensure you have sunglasses and sunblock. I prefer to limit my sun exposure instead of wearing sunblock because when you wear sunblock you inhibit your ability to manufacture vitamin D. 



If you are really in the zone and want to journal everything you can buy a really nice journal. You can also just download a sample page and punch holes in it and keep your records in a binder.

A heart monitor is another great gadget for keeping track of your progress. You can use it to record your resting heart rate over time so you can see how well your cardio is improving your health. You can also use the heart rate monitor to maintain a certain heart rate while you are exercising and optimize your weight loss and fitness goals.

I like using a heart rate monitor and find many uses for them. The one I currently use is a Timex.


Walking fitness is so simple to do and you can do it for whatever length of time you have. If you have only 5 minutes then it will still benefit you to walk for those five minutes.

I prefer to measure in time but then I also like to monitor my progress by including distance.

By keeping a journal of your time and distance you can see how well your efficiency increases. Time how long it takes you to walk a mile once a week and you can see how much faster you are getting by journaling your activities.

In the beginning concentrate on keeping your body in good posture and walking at a comfortable pace. You may have been walking most of your life but if walking for fitness is new then there may be some adjustments you will have to make before you begin to increase your speed.

Start slowly.



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Why you can use walking for fitness

Regardless of what type of exercise you choose to do you are strengthening and toning your muscles. Walking may seem too simple to really be an effective form of fitness but I assure you, it really can be effective.

Walking tones your muscles and toned muscles burn more calories.

Walking is a cardio activity and as you do cardio activities your heart and lungs work more and become stronger and more efficient in flushing your body with O2 which burns more fat.

It also pumps your muscles and organs with fresh blood supply faster therefore delivering building and healing nutrients.

The more you move the more you will be able to move. Energy creates energy so you will burn more calories during your walk and increase your metabolism so you will be burning calories when you are at rest too.

Walking for exercise
Simple pre-planning can turn your commute into a fitness regime.

When you walk you are releasing endorphins and dopamine, all the feel-good drugs your brain has to offer.

“Walking is man’s best medicine.”

~ Hippocrates

This is a great way to de-stress after a work day. If your job is stressful then just by changing your commute home into a fitness walk both you and your family will benefit from your new relaxed demeanor when you get home.

Walking for fitness isn’t a new idea either. Hippocrates (the medical guy we accredit the Hippocratic Oath) said “Walking is man’s best medicine.”

It is suggested one way to benefit from walking is to purposefully walk a 10,000 steps distance per week. You can measure this out by first figuring out your steps you walk over a specified distance.

Steps in a mile
To figure out how many steps per mile you do the first thing you want to know is your stride. You can do this by measuring out 30 feet on a flat surface and then walk as you normally do from one end to the other, counting your steps along the way.

The equation is the distance divided by the number of steps it takes to cover that distance. So if you walked 12 steps over in that 30 feet your stride is 2.5 feet.

Since the equation is in miles per hour I find it easiest to first convert to minutes because it only took a few minutes to walk the 1/4 mi.

For this example it took 5 min. Assume it would then take 20 min to walk the entire mile. The equation would be;

Using this example means if you walk a quarter mile in five minutes, your speed or walking pace would be 3 miles per hour.

To then figure out how many steps in a mile take the distance in feet of a 1/4 mile which is 1320 feet. Then your measured gait was 2.5 feet per 30 foot measure.

So if there is 5280 feet in a mile and your gait is 2.5 feet then you will walk 2112 steps in each mile.

Just to turn this on its ear a bit if you want to know how many miles in 10000 steps you can take the 10000 divide by your steps calculated per miles and in this example there would be 4.735 miles in 10000 steps.

– OR –
You can get a pedometer

Studies show that people who use pedometers walk further than people who measure their walking activity using only time or distance.

Go here for more information on 10000 Steps

What is the purpose of using the pedometer to track your walking fitness?

Primarily awareness.

If you know what you are doing and your goal is certain. You are more likely to attain that goal if you are tracking your progress.

I still have an old one I call a stepometer that I bought at a novelty shop years ago, it rolls over using a weight that shifts the numbers with every bump in my step. I don’t know if these are available anymore but it isn’t as accurate as the new digital ones.

Also Nike has a free iPhone app that works as a pedometer.

A Pedometer is an electronic devise that measures your steps. They clip on your clothes and are digital. You can get them to upload to programs on your computer and do some really cool calculating to plan our your fitness and weight loss goals.

Shop for Walking Equipment (Select Your Flag)

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13 Tips for fitness walking

1. As you walk allow your arms to swing naturally.

2. Be sure to breath deeply from time to time to avoid getting into the habit of shallow breathing. You can do this by consciously expanding your belly as you breath in.

3. When you first begin walking; stick to the flats until you are comfortably walking for 30 minutes.

4. After you become accustomed to walking and are looking for ways to increase your workout intensity you can do this by adding intervals and extending your time walking on the weekends.

You can also increase the intensity of your walk workout if you swing your arms more vigorously or carry weights.

5. Another way to increase intensity is to put hills into your walking route. 

Pick different routes and vary the intensity, length, and duration of your walks.

6. Warmup before a walk and cool down after. Be sure to include time for stretching.

7. Take water if you will be gone for awhile.

**WARNING** Although it is recommended you drink well when you exercise you may not want to start supplementing your 30 minute walk using a sports drink like Gatorade.

A bottle of Gatorade Performance Series has 310 calories in it and your caloric expenditure will only be around 150 – 200 calories.

This means you could potentially GAIN weight.

A sports drink is only useful or necessary if you are sweating enough to need to replenish your electrolytes.

8. Pop in your ear buds and listen to music or what I really enjoy is listening to books. Nothing like a riveting mystery to get your feet moving. As a walking safety tip please keep the volume set so you can hear what is going on around you.

9. Keep track of your progress. You don’t need a fancy journal but by being able to actually see that you’re improving will be greatly motivating.

10.By scheduling your walks you are more likely to do them. After awhile you will have formed the habit and be lacing up and out the door without having to think about it.

11. Another walking safety tip; be wary of the dark. Early mornings and late evenings can be difficult for drivers to see you on the road so wear bright, reflective clothing. It’s a good idea to have a flashlight to light your path so you don’t step onto or in something that could trip over.

12. Wear a hat in the cooler weather and a sweatband in the warmer weather.

13. Walking isn’t just for beginners either, its a great way for everybody to slip in a few minutes of added calorie burning time.

Anytime, anyplace.


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A few close up shots of the machine;


This is a wide view of a mechanical deboning machine – this one is for chicken.











The chicken carcass bits are dumped onto a conveyor where they are trafficked to the top of the mechanical meat separating machine.











At the end of the conveyor they drop into the top of an Archimedes’ screw apparatus where they are pushed against a screen.











Close up!











Finished product!

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How to do a proper push up

In this video she reviews both the modified and regular style pushups. Pay particular attention to her straight back and when she approaches the mat with her body she isn’t forcing her head towards the mat.

To assist you in maintaining proper form during a push up – concentrate on your chest moving toward and away from the mat. If you think about your chest moving towards the floor and make that your prime objective, your back is likely to stay straighter and you will be targeting your chest muscles.

You may also find you are breathing in opposition to her suggested breathing style. She suggests in this video to inhale on the push and exhale on the approach to the mat.

You may find you will want to do the opposite and exhale on the push, especially as it becomes more of an effort. Your breathing out may sound like “uuuugggghhhhh” as you put effort into your push – and that’s OK too – the important thing is to BREATHE! Never, (and I stress this is very important) never hold your breath on exertion, breathe through it and inhale on the next movement to accomplish the perfect push up.

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That is whats been in the news and raising a big debate.

Some religious scholars are quite adamant that it is a bogus claim, while other members of the faithful are just as convinced its true and are currently preparing for their departure from earth.

So what does all this have to do with fitness and health?

I have been getting a few comments about not wanting to ‘waste time’ going to the gym or bother eating healthily this week.

There may be a point there. Not the part about working out and eating well is a waste of time, but its a good time to reevaluate your priorities.

Suppose the world really is going to end on Saturday – whats important to you?

Family, friends, laughing? What have you got on your bucket list?

I have always wanted to go hunting for deer.

Not with a rifle – but with a camera.

Imagine spending hours walking in the virgin forest.

Its beautiful in the deep woods, the air is still and the trees and short undergrowth absorb the warmth from the sun.

There’s a fellow up the road from the cottage who used to hunt, he’ll take me out.

Of course keeping in mind its spring and we will want to keep a low profile.

The bears are hungry from a long winter nap and I heard a young coyote howling last night.

Well, maybe I’ll wait a couple more weeks and go rock climbing at the indoor fitness centre instead – that’s been on my list too!

As the week progresses I will still eat healthily and keep exercising just because it feels good. But on the off chance the world will be coming to an end this weekend I have planned to be with friends.

May 21, 2011 will be spent dancing, and dancing, and dancing.

Feel the burn!

Whether you believe the world is ending 21 May, 2011 or not go ahead and schedule some fun, do something new, be with friends and family.

Yesterday is gone, tomorrow isn’t here. Today is the day we have so lets make the most of it.  Eat well because it feels good. Exercise because it feels good. Dance because it feels good and laugh because it feels good.

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An undifferentiated cell is like a foetal cell in the way that it can rapidly divide. Just like a fertilized human egg the cells begin to rapidly divide and multiply into a large mass. A fertilized human egg at some point begins to take human form because the cells become differentiated (normal); meaning the mass of cells become something else. Although all the cells are identical and came from the same place, some will differentiate into a thumb, another a toe, one a lung and so on.

A normal cell is supposed to die after so many divisions (called programmed cell death or apoptosis). A cancerous cell may have this process hindered so it continues to divide and grow.

When the DNA in a cell is damaged it can become cancerous. A cancer cell is an undifferentiated (abnormal) cell that continues to divide and grow into a mass but never becomes differentiated. When it gets big enough it will require its own blood supply and will develop blood vessels to ‘tap’ into existing blood supply. This is called angiogenesis.

Metastasis is when parts of these undifferentiated cells break off the original tumor and transport themselves to other parts of the body by entering the new blood vessel and distributing themselves through the blood system and lymph nodes.

Cancer vs Vitamin D
There has been an accumulation of research that shows promising indication of the prevention and even the cure for some types of cancers using vitamin D.

Because our body’s cells have vitamin D receptors (VDR’s), the studies are showing that vitamin D can actually play a role in cell proliferation (rapid division of the cells) and cell differentiation.

Vitamin D has even shown to repair DNA.

Laboratory tests confirm that vitamin D does inhibit the growth of the new blood vessels. Vitamin D experimentation on the undifferentiated (abnormal) cells show findings where they were switched into differentiated (normal) cells.

Vitamin D cancer prevention

There are several different studies regarding vitamin D and the prevention of cancer.

Vitamin D deficiency and cancer
First prompted by research results that found one particular geographic area had higher incidents of cancer related deaths when compared with the national average – and another area that had lower rates of deaths from a variety of cancers.

The main variable was the amount of sunlight available in each area. The persons who lived in the southern region had lower incidents of cancer related deaths. Because sunlight (UVB) rays is necessary for the production of vitamin D3 – vitamin D was believed to be the reason for the differences in cancer rates.

Another trial that was initially designed to study the effects of vitamin D on women’s bone health produced an unexpected result. Not only did the women who took the vitamin D supplement show lower incidence of bone fractures, they also had a 60% lower incidence of common cancers.

Vitamin D cancer treatment
The studies into the effectiveness of vitamin D and cancer treatments continue and are producing evidence that there is a link between vitamin D and cancer prevention. Most notably for breast cancer, colin cancer, and skin cancer.

Other clinical trials are studying the link between vitamin D cancer prevention for bladder, ovarian, rectal and prostate cancers.

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If you exercise and are overweight you are better off health-wise than if you are thin and idle. Achieving cardiovascular fitness through exercise means obese persons can have better health outcomes than lean people who do not exercise.

Unfortunately the primary goal is often weight loss and that is not enough incentive for many new exercisers to keep up their fitness endeavors. Possibly because it doesn’t achieve their objective quickly or perhaps they feel they should lose weight first before starting to seriously exercise. Along with the battle of the bulge lies the battle of restrictive thinking.

To ‘exercise’ does not mean jumping up off the couch one day and having to participate in some heavy activity like lacrosse, soccer, or transforming into a muscle bound bodybuilder.

Exercise for obese

Exercise encompasses all physical activity and could include walking, cycling, and swimming.   Any activity can be quickly adapted into our lives. Walking down to the shops, gardening, playing golf (no electric cart), dancing, and housework are forms of physical activity that all count towards a healthy, active you.

Being overweight does not bar you from participating at the gym or a local sports center.

If you think you will feel self-conscious or look like a neophyte or you are concerned about not being able to participate. Take a moment to inquire into the facilities available.

Likely there is swimming, aqua aerobics, static bicycles, rowing machines, beginners exercise classes and many other activities designed specifically for the novice exerciser.

Embrace physical activity as a means to health and cardiovascular fitness as opposed to just using it as a weight loss tool and free your mind from all your old negative thinking habits. Once you become more active you may wish to continue to increase your level of fitness.

Walk 10000 Steps

If walking is one way you had chosen to become more fit you can use a pedometer to track your participation. Pedometers can be found online and at most retail and fitness stores and basic models cost less than $20.

It measures how many steps you are taking, adds them up and tells you at the end of the day how many steps and how far you walked. A common goal is 10,000 steps each day to help maintain a healthy level of physical activity.

If you’re curious about calories burned or want the ability to upload your walking data to electronically track the numbers, you might prefer a fancier model.

A pedometer provides customized feedback on your activity level and a reminder to keep walking. Look for one with a display monitor you can read in different types of lighting without your reading glasses. Choose a lightweight model to fit on the type of clothing you usually wear.

Be sure to get one that comes with a sturdy clip and a security strap to hold the pedometer in place.

Start by wearing your pedometer throughout the day for three consecutive days. Add the total number of steps for each of the three days together and divide by three. This gives you a starting point so you can start setting short- and long-term goals.

A short-term goal might be to add a certain number of steps to your daily routine and a long-term goal might be to walk 10,000 steps a day or make 3,000 of your daily steps fast paced. Use your pedometer to set and track realistic goals based on your fitness level. Remember; whatever your goals, take them one step at a time.

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Rabies in humans is a very real thing but when was the last time you even thought about it? I know I didn’t think about it until I was attacked by a bat (keep reading).

The movie ‘Old Yeller’ is probably one of the most resent depictions of what a real disease rabies is and we don’t think twice about inoculating our dogs and cats every year for it – but what about you?

We never give another thought to the treatment of rabies or the potential of catching rabies. Wow, are we missing out on a really important message.

Big brown bat hanging over my bed - look how dirty he is.

Let me back up a little. Last year I was at my cottage for a couple of weeks and I have known for a long time there were bats in the attic and walls of the old house (build post Boar War by a surviving soldier). They are wonderful to have around during bug season and keep the blackflys and mosquitoes in check which can carry the often fatal SARS coronavirus.

I had called several exterminators to try and at least move them to the shed but because the house is far from town – there was very little interest in the part of the company’s to come out and try to get them out of the house.

Bats are protected by the Dept. of Wildlife and so they need to be removed in a non-fatal way.

I read every brochure put out by everyone from Public Health to Exterminators and the bottom line was – you can try and give them an inhospitable environment (ie tons of mothballs) but the likelihood is it wouldn’t work.

So I gave up on trying to get rid of them and except for the noise they make every morning after a night of partying – they don’t bother me much.

Well – except on hot days – when the roof heats up they do smell a bit. But its the cottage right? So its not that big of a deal right?

Last year I started some renovations and as a result there is a big hole around where the chimney goes through the roof. As well I pulled up the old sub-floor so the floor is just boards on joists. It actually looks rather rustic.

One morning there was a big fat bat hanging over the bed!

It wasn’t there when I got up and I had gotten up early like I often do when I am at the cottage in the woods. The mornings are breathless and I enjoy every minute of them. Sometime between getting up and going back upstairs for something the bat had come in and roosted over the bed.

I didn’t think much of it, captured it and took it outside.

Then I ran into a Doctor I know who went into a near speed wobble when I told her. “Bats carry the rabies virus” she excitedly exclaimed.

“I wasn’t bit” I said.

“You wouldn’t know” she insisted, “their claws and teeth are so razor sharp you would never feel it!”

“Really?” I was not believing her.

“Yes, if you have had contact with a bat you MUST have rabies shots, you can’t mess around with it – especially if they are acting strange like being in your bedroom!”

She was very insistent and I have to admit she scared me a little! I didn’t tell her there was a big hole in my bedroom ceiling.

I didn’t do anything though, I reasoned with myself that if a bat had scratched or bit me I would at least be itchy at the site, and besides – who wants to have rabies shots? I had too much going on and put the whole thing out of my mind.

Renovations weren’t finished before the end of last season, so I locked up the cottage for the winter a few days later and that was that.

This year I opened up as usual, and the first night here snuggled into my antique bed (there isn’t a bed on the market today that can replace this one. It hugs you all night long.)

I started to make plans to try and rid of the bats again and looked online for some exterminators, found one that looked promising and called. Then began to make plans to complete the renovations, unpacked the stuff I had brought and went about the day at the cottage.

That night I was sitting on the sofa, in front of the fire – enjoying the cold air around the raging fire and listening to the crickets outside making their evening ruckus. ~Heaven~

The tiny scratches where a bat hung off my hand in the morning drew blood - you can see where the claws had dug in.

Day two I wake up to my quiet house in the woods, the air is still outside. Cool and damp like the early spring morning it was and as I descended the stairs to the kitchen to make coffee I absent mindedly scratched an itch on my right hand. The itchy site was wet – I looked and there was blood.

Clearly visible were 8 tiny scratches – deeper at one end and my flesh had been rolled out of its spot and hanging at the shallow end of the scratches. My heart skipped a beat.

Bat bites!

Oh no!

I sat there and wracked my brain for most of the day to try and think of anything else they could be.

After washing and disinfecting the miniscule little scratches I realized it probably wasn’t bites but more likely scratches.  My hand had probably been hanging over the bed and a bat had decided to hang off my hand. I did remember being jerked awake in the wee hours but don’t remember why. And bats are so stealth you never know they are there.

If these scratches hadn’t been where I could see them I would likely not have known.

If I had not spoken to the doctor the previous year (just by chance) about the bats in the house, I would not have been aware of the presence of rabies in our bat community.

After I conceded that the likelihood of these marks were indeed bat scratches I set about doing some research because at this point I am trying to find any reason at all to not go into the doctor.

Everyplace I look says rabies in humans is 100 percent fatal and the rabies shots given prior to the appearance of symptoms of rabies in humans has a 100 percent effective rate (at least in North America).

According to the Public Health Agency of Canada Incubation period of Rabies in Humans (time between the exposure and onset of symptoms) is usually 20 to 60 days although it may vary from days to years, and may depend on wound severity, wound site in relation to nerve supply and distance from the brain, amount and strain of virus, protection provided by clothing, and other factors.

20 days isn’t a long time to figure this out.

A bat may display signs of having rabies by being found places you don’t usually find them – like in the house. And if they are acting strangely – like walking around or attacking you unprovoked.

AND according to the Public Health agency of Canada “The virus is transmitted through close contact with the saliva of infected animals, most often by a bite or scratch or by licks..”

I tried every trick in my brain to come up with some reason NOT to do anything. The following day the scratches were healing nicely – and according to all the websites, rabies does not interfere with the wound healing.

I won’t go through all the details but will say it was most beneficial to me when I contacted the Public Health Services. They are the ones most familiar with rabies and had all the resources and were able to organize the rabies vaccine for me.

Rabies Vaccine for Humans
Post-exposure prophylaxis needs to be started as soon as possible after exposure and my first series of injections consisted of 4 needles. One in my left arm, right hip, left hip, left thigh. The one in my arm is for inoculation, the same needle you would get if you were a veterinarian or wildlife worker that routinely is exposed to potentially infected animals.

The other three were the Rabies Immune Globulin which contains the rabies antibodies. I required too much to be delivered to one muscle so it had to be broken into several injection sites.

There will be additional doses of the vaccine on each of days 3, 7, 14 and 28 after the first dose.

So far so good, no real reactions to speak of – a little tired the second day.

Fitness, healthy weight, and good eats are all important to your health, but because the knowledge of rabies in humans doesn’t seem to be mainstream I thought I would include this little adventure on Fit TeleVision Online.

Rabies is nearly always 100 percent fatal once symptoms have begun.  Rabies vaccine is nearly 100 percent effective when given prior to the onset of symptoms.   The source of all rabies in Nova Scotia is believed to be bats.  55,000 people die from rabies each year world wide.

By the way, World Rabies Day is September 28.

Please help to spread the word about the rabies virus by clicking ‘Like’ on the Facebook button to the left of the page.

Update
Its been over a month since I completed my round of human rabies shots. I feel great (glad its over with) and the worse side effects for me were achy sore muscle at the needle site for a day or two after each of the shots, plus a little lethargic. But that’s it!

AND don’t forget to click the ‘Like’ button to help spread the word on the reality of human rabies.

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