Managing a Healthy Body for Life

Calories in vs. Calories out! It's back to basic science. Your body needs to have a deficit of calories in order to loose weight. It's not always as simple as an equation but basically 1lb = 3,500 calories. You do have to factor in your RMR- resting metabolic rate, thermal affect of food and your physical activity. This is why it's so important to exercise for long term results.

There are so many "diets" out there. Low carb, high carb etc. but it all comes down to calorie deficit, stabilizing the blood sugar to decrease insulin, smaller portions and exercise.

Eating Tips:
1. Natural State - Raw
2. Harder to Digest Foods - Low Glycemic
3. High in Fiber
4. Timing - every 3 hours
5. Avoid "white" Foods
6. Drink Sufficient Water

Food Deficiencies:
Nutrients are lacking in our foods. Now days hardly anyone has their own gardens and grow their own food anymore. Therefore, we have to rely on grocery stores for our produce. Our produce gets picked green and unfortunately isn't vine ripened so we loose a lot of the phytonutrients in our food. Then it's shipped to the grocery stores, gassed to get it's color and then we buy it. Just take a bite of a tomato from the grocery store and a tomato from a garden and notice the distinct difference in taste and texture.

We also have depleted soils. To get the same vitamin A from 2 peaches in the 1950's, today it will take 53 peaches! Even our food guide pyramids have changed the requirements from 5-7 servings of fruits and vegetables to 13 servings a day. There are so many chemicals and toxins in our environment. Now there has been over 70,000 known toxins reported.

Supplements:
These use to be a convenience and now they are a necessity. The American Medical Association now recommends a multi-vitamin and have added it to the new food guide pyramid.

There are sooo many supplements out there how do you know what to take? Most multi-vitamins are synthetic especially the minerals. They are made from rocks and dirt and hard to assimilate by the body. It's very important to look for a food-based multi-vitamin.

It's important that we have vitamins and minerals, essential fatty acids, phytosterols (help balance endocrine system, antioxidants, essential amino acids and glyconutrients.

Research and development is important too. You want to find a company that does research not just by themselves but with universities and other third party affiliates. It's not a requirement so beware. Only 5% of the nutrition company actually do research.

Standardization is also critical. You want to know that exactly what is on the label is in each capsule or powder even if it is all natural and food based.

If you are interested in natural, whole food based supplements or want to find out where to get glyconutrients the missing link to our diet, then click here for more information.

Osolean is a new exclusive peptide technology that helps:
*Target fat loss - 74% (usually 50% with dieting)
*Maintain lean body mass (usually you lose muscle while dieting)
*Satisfies you so you aren't as hungry and eat smaller portions
*Balances out your hormone levels to help target that hard to get abdominal area.

It REALLY does work and I have many clients to prove it. It's not about the pounds on the scale but the inches you loose all over your body especially your waist line. Check out www.mannatechosolean.com and email me at glycopilates@gmail.com for more information and get started on my Osolean Challenge NOW!

Cardio:
Health - moderate 30 min. - 5x/wk
vigorous 20 min. - 3x/wk
Weight loss - moderate 60 min. - 5x/wk

Weight Training
8-12 reps - 2x/wk 8-10 full body exercises

Mind-body/stretching
Pilates, Yoga, etc. - 2x/wk

Pilates focuses on strengthening and lengthening the muscles at the same time. It strengthens the "core" which consists of the body from the shoulders down to the mid thighs and all around. Pilates consists of dynamic moves that are performed on a mat or equipment designed by Joseph Pilates himself. If you are interested in pilates in the North Denver area click www.glycopilates.com.

Yoga is a great mind/body exercise that focuses on breathing, stretching and distressing the body. It consists of more static poses that you hold for a short period of time and the breath helps you deepen into your pose and increase flexibility.

Fitness Tips:
1. Prioritize - add to schedule (gym daycare, home at naptime, family affair)
2. Exercise with the time you have, not what you would like to have
3. If you miss exercise time, don't worry just do it the next day
4. Short bouts, alternate routines
5. Partners, exercise group or trainers help with accountability and FUN
6. Behavior modification one step at a time is key

If you want quality fitness products at great prices come check out www.funfitpro.com. For coming to my site please use the code "GLYCO" and get an extra 10% off of any product.

Check out the New "Pilates Barre None" DVD by June Kahn international fitness presenter. By the way you might recognize the other face on the cover! This DVD comes along with the new Pilates Barre.

Pilates Barre

Take your Pilates classes to a new level! Experience Pilates exercises in a variety of postures that will challenge your core strength, dynamic balance and overall flexibility. The Pilates Bar is a lightweight, durable exercise bar that uses patented Slastix tubing allowing you to bring the Tower Apparatus into your Mat classes. The versatility of the Pilates Bar allows you to execute Pilates movements incorporating both the upper and lower extremities for a full total body workout. Includes: pilates bar, very light slastix toner, 2 pilates toners