Protect Yourself Against The Flu

The flu season is here and with the arrival of the H1N1 influenza, its wise to take some extra precautions for you and those around you in order to ensure that you stay healthy.

There is so much that could be said about the flu and the H1N1 but you've probably already read or heard about it through the media. If you are concerned about the symptoms or need more information, I encourage you to go to the CDC website or to WebMD.com There is a recent blog at their website "2009 H1N1 Influenza Vaccine Safety"... make sure to check it out.

From my personal stand point, I have never taken a flu shot and I don't know if I ever will. By taking the flu shot I can either feel better or get worse... you know there are side effects, as many people report they don't react well afterwards.

Most people that actually get the flu shot every year just do so as a preventive measure. I guess that's OK, after all it's a personal decision. But there is no guarantee that they will work.

However when it comes to staying healthy, what we put in our bodies truly makes a difference and can affect our daily actions. And while we can't avoid every germ we can prepare our body to fight the cold and flu viruses. So proper eating and a healthy lifestyle may help to fight the germs and boost your immune system.

Sometimes the combination of proper eating, supplementing, exercise and rest goes a long way in helping you to stay healthy.

There are a few things you can do to improve your chances of staying healthy:

1. WASH YOUR HANDS!!!!
2. WASH YOUR HANDS!!!! Yup its that important. Washing your hands is still the best thing you can do everywhere you go, especially if you are at the gym. This is a place where people sweat, sneeze, rub their eyes and this easily makes it a scenario to spread germs. At most gyms, like at Electra Health Club & Spa, there are hand based alcohol-based hand cleaners and cream.
3. If at the gym, wipe all the equipment before and after using it with a disinfecting or sanitizing wipe. It is important to do so in order to help stop the spread the germs.
4. If you are sick... stay home!
   
5. Eating healthy foods enriched with vitamins and minerals will keep your immune system up.
   
6. Load up on vitamin C, D and Zinc.
   
7. Get plenty of rest. Lack of sleep can weaken your body defense system to fight germs.
8. Drink water!!!
   
9. Exercise if you are feeling well enough. If you have body aches along with the rest of your symptoms, get some rest or go to the doc. If you exercise outdoors like we do at Boot Camp wear appropiate attire especially during cold weather or for when it rains.
   

This is by no means a miracle cure and it doesn't guarantees that you won't get sick. But it sure improves your chances of being healthy and staying fit.

Get fit - Stay fit!

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

CLEAN UP YOUR DIET

Have you ever heard of term “Clean Eating or Clean Diet”? If you have then you’ve come to realize that in essence it’s not actually a diet at all, just a way of eating… cleaner and better.

Let me explain what it means to eat clean. It means to eat foods, as best as possible, in its natural state. Instead of thinking about this or that diet, it comes down to developing a smart approach, a lifestyle change on how we look at food and what we end up eating; which in turns lead to a healthier, fitter, leaner, sexier YOU.

There a many diets out there that perhaps to an extent will help you lose weight for a short period of time. In essence because any time you modify you calorie intake or deprive yourself of eating like most of these encourage you to do, you will lose weight. The issue with this is that your body will quickly catch up to it and will adjust itself to the low calorie intake. Not to mention that when you do lose weight its actually essential lean muscle tissue your body is getting rid off while storing on fat. And add to it the lack of nutrients that will make your body unhealthy, weak and saggy…

So instead of depriving yourself or starving, when you eat clean you are being mindful and responsible with your body. It’s not something you “will try and see”. You commit and eat healthy. I am not saying you’ll become a vegetarian, I’m not… but the foods you eat should be low in fat (you can’t eliminate fat entirely from your nutrition as they are essential for your body, you need fat to absorb fat soluble vitamins and nutrients, they also provide energy, protects your organs and bones, etc.), also you’ll eat foods low in salt, sugar and additives.Sodas, candies, sweets, processed, refined foods, refined flour, sugar, trans fats, fried foods and even alcohol, becomes your enemy. HEY! Before you jump out of your chair and scream at me for putting alcohol on this list, just remember that sugar-alcohol is a toxic substance that your body has difficulty processing. If you can eliminate it completely, the better, if not then use moderation and as best as possible eliminate the bad and unhealthy foods that aren’t part of your clean diet.

I understand that on occasions, if you’re like me, you will eat pizza and cheesecake and maybe have a drink here and there. But eating clean most of the time will make you feel better, look better, food even taste better.

Eating foods such as fresh fruits and veggies, oatmeal, whole grains, poultry, fish, beef, milk, peanut butter (organic or as natural and low in sugar as possible), beans, olive oil, flaxseed oil, eggs, low fat yogurt, nuts and natural spices and herbs are all great choices for your meals.

So this is my challenge for you: try going the next four weeks eating nothing else but these foods, while doing exercise and cardio. Take some measurements of your weight and if possible your body fat percentage. And to keep you in check, you will track everything from your daily meals to your workouts. Nothing fancy, just a notebook or on your PC, if you go online there’s a web site called http://www.fitday.com/ that is free and easy to use to track your meals.

After four weeks or during this period get back to me and let me know your progress report, also if you have questions regarding this or what your workout program should look like in order to achieve maximum results during this time frame drop me a line and I’ll get back to you or post it online to help everyone else.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

Stay On Track During The Holidays

by: Eduardo Lorenzo

Ok so the holidays are just around the corner (heck it’s already here!) and you need to keep your guard up if you plan to stay healthy and if your goal is to keep losing weight and getting fit.

Undeniably during these times you will eat more than often, and may I presume more of what you know you shouldn’t, but hey who can say no to family and friends…

So what you need is a plan to keep you at the very least on top of your game. There are many options to have healthy meals during the holidays, but I won’t get into meal recipes here. Tammy has already posted some great recipes we can all benefit from and I sure know she has something in store for the next couple of weeks.

So my goal today is to remind you of some simple things that if done right and consistently will help you avoid the pitfalls of holiday eating. This way when January comes up, you have no guilt feelings and instead of having: “lose weight” as your #1 goal… it could be stay fit, go extreme, do something new!

Things to keep in mind:

• Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
• Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
• Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat
• Don’t overeat. Don't eat anything your great grandmother wouldn't recognize as food. Eat meals. Cut out snacking, stick with structured meals.
• If you have gatherings during the week… plan ahead your meals for the rest of the week. This way at the very least you ensure that you will eat properly 75 to 80% of the time. Hey – something is something.
• Go easy on alcohol…. One or two drinks a party here and there won’t spoil your progress, but don’t over do it.
• EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way, it is not the most efficient use of your time, nor is it maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect (Excess post-exercise oxygen consumption). Static exercise on a treadmill doesn’t produce this X factor.
• Don’t forget your food journal. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal, plus it makes you more accountable of your actions.
  

There it is! Just remember to let yourself have some fun, balance is necessary in life. Enjoy!

I’ll post a few extra reminders and tips to help you stay on track and keep your waistline down during these next few weeks.

Let me know how it goes and if you have questions or issues. I’ll post my responses by e-mail and on this post.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

RECIPE OF THE MONTH

RECIPE OF THE MONTH

Marsala Chicken
2 tsp olive oil
1 medium chopped onion
1 cup Marsala cooking wine
1 cup mushrooms
1 1/2lb chicken breast pounded to 1/4 inch thickness
1 tbsp cornstarch
3/4 cup fat free chicken broth
1 pinch salt
1 pinch ground pepper

Heat oil olive over medium heat in frying pan. Add onion, mushrooms stir for 5 minutes. Add in chicken and cook thoroughly, 5 minutes both sides.Pour Marsala wine over chicken cook 4 minutes or until wine is syrupy.Add cornstarch stir till dissolved and cook for 2 minutes until sauce is thickened. Add salt and pepper to taste.

(Bested Served with Garlic Mashed Potatoes)

Nutrition Facts:
Calories 187.2
Carbohydrates 5.6g
Fat 3.1g
Saturated Fat 0.6g
Unsaturated fat 2.5g
Protein 30.2g

If you would like to post a recipe, send it to Tammy@electrahealthclub.com. Thanks and enjoy.

It’s Time To Get Cross!!!!

by: Paul Boisvert - NSPA Certified Conditioning Specialist

Wednesday morning marks the start of Electra’s Cross Conditioning Class. The class is designed to take you to places that you would not go alone. Cross Conditioning constantly shifts from core training to aerobic training to weight training with 60 second intervals. This method raises the intensity level as it conditions your body for more overall strength and endurance. This will enhance your performance with all your workouts throughout the week. As I have said before, performance is what brings on the results. It’s not just a matter of showing up. Ideally the objective of each workout session is to set the stage for a stronger performance in the next workout. If you are not striving to take it up a notch with each workout, your fitness goals will remain a fantasy. The fact remains that your body adapts to the same workout pattern quickly so it is in your best interest to vary the way you train. A body that is well adapted to a fitness program does not reach its fat-burning potential. The Cross Conditioning class changes each week. Each class consists of continual transitions from one type of training to the next. Please check out our updated class schedule for Cross Conditioning and other changes.

When you attend:
Please bring a water bottle. A heart rate monitor is highly recommended but not mandatory.

Please use the following contact information regarding any questions or comments. paul@electrahealthclub.com (941) 729-6900

Five reasons to avoid too much sun exposure! Part 1

By: Lindsey MacDonald

Most men and women don’t attribute there skin conditions, and/or ageing skin to the sun. People feel that it is an unavoidable result of time. Well, on the contrary, 90-95 percent of our “unavoidable” skin conditions and ageing is most definitely caused by the sun. Here are a some results to prolonged exposure to the sun: Pre-cancerous cells (actinic keratosis) and cancerous cells (basal cell carcinoma, squamous cell carcinoma and melanoma), benign tumors, fine and coarse wrinkles, freckles, discolored areas of the skin, called hyper pigmentation, and Telangiectasias—the dilation of small blood vessels under the skin. There is an urgent need to consider the damage the sun has on skin. Here are my top five reasons for taking appropriate protective action.

Reason #5: Most skin ageing is caused by sun damage.

Only 10% is caused by time, when almost 80% is from prolonged sun exposure. The sun breaks down elastic tissue. The body has to work harder to replace this tissue, which is increasingly difficult as the body matures. Androgens naturally flow through our blood stream and go into the skin cells where they turn into Dihydrotestosterone, also known as DHT. DHT stops the production of elastin. Anti-Androgens help balance out our DHT level and keep the skin’s elasticity. As we age, the production of our anti-androgens decrease and our production of DHT increases. Therefore, if we are continually exposing our skin to the sun, we are continually destroying our elastin tissue, which will have a domino effect. Our skin will never have time to recover from its last “beating” and will start to appear rigid, and prematurely age. So for men or women who are trying to repair skin which has already been damaged, I recommend Dermalogica’s Age Smart line. This unique product line combines salicylic acid; Vitamin C and Vitamin A. These ingredients help exfoliate and promote a rapid cell turn over rate. Your skin will feel moisturized, and keep that soft glow of youth.

Reason #4: People who have Rosacea will experience more break-out activity.

Rosacea is a vassal motor instability, where the skin is most often characterized by inflamed blood vessels and a red undertone in the skin. (Telangiectasias is another term for dilated or inflamed blood vessels.) You may also experience dry patches at times, itchiness, and break-out’s similar to acne. Rosacea affects approximately 13 million Americans and ranges in the ages of 30-50 year olds. If a Rosacea client goes out into the sun they increase the risk of having a Rosacea break-out, which in turn could cause fine capillaries in the skin to burst. Most of my clients notice there skin is most under control when they are using there Dermalogica sensitive skin products daily, receiving a monthly facial maintenance and avoiding over-sun exposure.

Reason #3: Increases the chances of hyper pigmentation.

Hyper pigmentation is also a skin condition both men and women can have, but women seem to be the prime candidates because of hormones. Women, who have been pregnant, are pregnant, are on birth control, going through menopause or are advent sun worshipers probably have or may experience some degree of hyper pigmentation. It is identified as darker/brown areas on the skin. These areas can be anywhere on the skin, and can even cover most of the surface area. Those who have hyper pigmentation should not have frequent sun exposure, because the sun increases the hyper pigmentation on the skin.

At Electra we carry the Dermalogica skin care line which has the most supreme products for hyper pigmentation, or any pigmentation problem; it is the ChromaWhite Trx. This line of products will have everything from the right cleanser to the right spot treatment for your problem areas.

Stay tuned and read Part 2 for the Top Two Reasons to Stay out of the Sun!

Work Cited for Part One and Two: Statistics done by the Country for Rosacea. August 14, 2009. <http://www.wrongdiagnosis.com>.
Web MD Medical Reference. Cosmetic Procedures: Sun Exposure and Skin Cancer. August 13, 2009. <http://www.medicinenet.com>.
Peter T. Purgliese. M.D Chapter 11 Elastin: The youth protein. August 14, 2009. http://www.ethocyninfo.com>.

Bigger IS Better for Losing Body Fat

by: Paul Boisvert - NSPA Certified Conditioning Specialist

There is a common misconception about how to go about reducing body fat with exercise. Some people will obsessively focus on the areas of their bodies that are flabby or loose. Most people are very conscious of their abdominal area. Women tend to dwell on their thighs, hips, and upper arms. Some men are concerned about areas beyond the abdominals especially the chest area. It only stands to reason that the course of action would be to attack the muscles located in these areas, right?

With this line of thought we could say that side bends will melt away those love handles. Abdominal muscle training alone will give us a shredded mid section. Dumbbell kickbacks will firm up the back of our upper arms. Finally, the list would not be complete without those ever -popular inner/outer thigh exercises. While these exercises do contribute to an effective workout, they should not be the main areas of focus.

So what's a quicker, more effective way to a leaner body?

It should be obvious that nutrition is a giant factor. The concept is easy to understand although it often proves difficult to act on without result oriented coaching.

Aerobic or cardiovascular training is also necessary. It is usually not a hard sell. Most people understand the positive effects of regular aerobic exercise.

The science of cardiovascular training is also fairly easy to comprehend. Yet like nutrition, professional guidance may be needed to stay consistent.

That leaves strength/core training and stretching. The large muscle groups would be the main areas of focus as you start on your journey toward a shredded, cut, and ripped physique. (It might be easier to invest in some cutlery). Moving these large muscles through their full ROM (refer to my last blog) will promote more flexibility and a complete strengthening of the muscle body. When we train large muscles, several other muscles are used to assist with the movement and stabilization of the body. The large muscle groups include the upper back, chest, thigh, and gluteal muscles.

Our smaller muscles are usually located at the fat storage areas (oblique muscles, triceps, inner/outer thigh, etc.) They do not require as much assistance to move. Therefore, they do not need to expend as many calories as the larger muscles.

Large muscle training also lends to a more potent recovery as several fuel-burning chemical processes fortify our muscles in anticipation of the next challenging workout.

Effective training is not usually learned without interaction. Someone should be there to steer your mind through the workout and give you feedback on your technique. DVD's, Magazines, and other media fail to do this.

Performance is everything when it comes to results.

I am open to questions and comments so please feel free to contact me.

Email: paul@electrahealthclub.com Phone: (941) 729-6900

Back To Basics

by: Paul Boisvert - NSPA Certified Conditioning Specialist

There comes a time in everyone’s workout program where the workout routine starts to feel stale. The exercises that initially challenged us no longer seem to be as potent as they once were. The cure for this could be as simple as revisiting the techniques that you learned at the start of your fitness experience.

Effective workouts rely heavily on basic skills. If you want results, just going through the motions will not cut it. The basics need to be applied with every repetition. I have seen barbell bicep curls that look like a poor attempt at an overhead barbell toss. I have witnessed some lifters do a fine job with their impression of a folding chair while attempting squats. There are some things I can’t see because of the intense speed at which the exercise is being performed. Unfortunately these common occurrences are more likely to get you into rehab before they transform you into a physical specimen.

The other side of the spectrum is occupied by fitness enthusiasts who don’t challenge themselves enough simply because they try to avoid the work part of the workout or they are not sure of their limits. There’s always that fear of turning into a muscular freak of nature too. That keeps me up at night.

There are a lot of factors that will contribute to fine tuning your basic skills.

Learning how to have your targeted muscle lead the movement is big. For example, you don’t want to tax your biceps with an exercise meant for the upper back.

Become more conscious of your muscular range of motion (ROM). When we go beyond a muscle’s ROM, we risk injury by overtaxing other areas of our body. A muscle must also be worked through its entire ROM. Otherwise it will become tight and injury prone. These considerations are especially important when it comes to the muscles that involve the hip and shoulder joints.

Practice proper body alignment while training. Most of us are out of line when it comes to our bodies. By maintaining proper alignment throughout your workouts, you’ll create a stronger support system throughout your body.

These are just three of the things I look out for when training my clients or instructing a class. There will always be exceptions to these rules depending on the circumstances. That’s what makes professional guidance so beneficial.

For a free consultation, please contact me at paul@electrahealthclub.com or attend my Power Play class on Wednesday evening at 5:30 and Saturdays mornings at 8:00.

Stay Healthy!!!!!!

This Month Food Recipe

Hey everyone is Tammy once again with the recipe of the month.

This month recipe: MANGO SALAD AND GRILLED SHRIMP

Serve with baked tortilla chips - Make 4 Servings:

MANGO SALAD
2 table spoons dark brown sugar packed
2 table spoons fresh lime juice
1 fresh red hot chile, sliced thin, including seeds (4 inches long)
2 tablespoons fresh chopped mint
1 medium shallot, sliced thin
1/4 cup fresh chopped cilantro
2 mango's firm-ripe, thinly sliced

Make mango salad: Whisk together lime juice and brown sugar in large bowl until sugar dissolves, whisk in shallot, red chile, mint and cilantro. Add mangoes, toss gently.

SHRIMP
16 Jumbo shrimp, shelled, leave tail on and devein (1 1/4 lb)
1 medium jalapeno pepper fresh, minced and include seeds
1 tablespoon oil
1/2 teaspoon salt
2 teaspoons ground cumin

Prepare shrimp: begin by inserting thick end of shrimp onto water soaked wooden skewer lengthwise, and put on tray.

Prepare the grill: Whisk together jalapeno, salt, oil and cumin, then brush on skewered shrimp. Grill shrimp, turning occasionally, you want the shrimp cooked through until lightly charred about 4 minutes.

Toss mango salad and divide onto 4 plates. Arrange grilled shrimp (4) on top of each salad and garnish with lime wedges.

Per Serving: 284 Calories, 1g Saturated Fat, 6g Fat, 27g Carbohydrates, 30g Protein, 3g Dietary Fiber

Hope you enjoy the recipe of the month, please e-mail me with your comments to our blogs. Keep working hard and thanks.

Tammy Bryant, ISSA, Fitness Specialist

Ladies Get in Shape this Fall

by: Eduardo Lorenzo

You’ve probably been thinking all summer long you need more time in order for you to get your sexy back. I know with the entire summer craze and being a busy mom, it’s tough to get your workouts in during the summer with all those summer activities kids have these days like travel, sports, SAT classes, and anything else that comes up.

News flash: summer is gone, fall is here! This opens the opportunity to focus on yourself (since you have the extra time) no excuses ladies! Now is your time to get your sexy back and be in the best shape of your life… YESS! Before the holidays!!!

Your question might be where do I start? You are not alone, however depending on your fitness level and health status you might be a mere 8 to 12 away from your ideal body!!! Your program should be focused on intensity and progressive overload (meaning challenging the weight or speed at which you complete each workout).

A sample workout could be a 3 to 4 a day’s of 30 to 50 minutes of resistance training, core training and Plyometrics. You should also add a 3 to 5 days of high-intensity interval training cardio, depending on your conditioning. Focus on the exercises that challenges your body and speeds the fat loss process such as squats, lunges, deadlift, chest press on a stability ball, rows for your back and proper core training; which means challenge your body with more than just crunches, such as planks, hip extensions, bridges on a stability ball, etc.

Your high-intensity interval training cardio should be performed in series of 20 minutes workouts twice a week.

1. Start by performing sprints at an Intensity Level of 7-8 on The Perceived Exertion Scale of 1-10 (10 being maximum effort), for about 1 minutes.
2. Rest for about 1:00 minute or till your heart rate is down to your normal rate (usually you are able to perceive this is if you can carry out a conversation without hyperventilating).
3. Start again sprinting for 1 more minute and continue this trend till you finish your 20 minutes cardio workout.

Also you may want to perform a twice a week cardio routine at a steady pace or fat burning zone (low to moderate intensity Level of 5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort) for about 40 to 60 minutes.

One way to ensure you are getting the best of your workouts is by joining the Boot Camp program. As you may know we have several times in the day you can do this and work around your schedule. Boot Camp will make you burn calories like crazy, plus I usually add a nutritional component to this and just recently we have added the Natural Detox program. There is no way this plan won’t work for you. We are hitting it aggressively to help you get in your best shape fast. If you’re interested keep in mind we have Ladies Boot Camp Tuesday and Thursday at 9:30AM and Afternoon Boot Camp 6:45PM at Rossi Park (just across the Green Bridge).

I realize this is not the only way to get in shape, but it sure is a great start on journey to a new you this fall. Keep in mind you have about 4 months left this year and 3 before the holidays…

I have a plan to get you in shape and ready for January.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

FITNESS BOOT CAMP IN ACTION!!!

Manatee County Premier Fitness Boot Camp and Personal Training for Men and Women of all Shapes and Sizes is here to help you get in the best shape of your life.

This time there is no excuses as our Boot Camp is now with an extended schedule and at different locations. You can train at Electra Health Club & Spa or join us at Rossi Park.

Boot Camp schedule is at convenient times like:
Project Boot Camp is Monday - Wednesday - Friday at 6:15AM
Ladies Only is Tuesday & Thursday at 9:30AM (FREE Child Care!!!)
Boot Camp Afterhours is Tuesday & Thursday at 6:45PM (Rossi Park, Bradenton)
Saturday Boot Camp at 9:00AM (Rossi Park, Bradenton)

Boot Camp will provide the following:
* Convenient Times and Locations to Train & Get in Shape
* 1 Hour of Full Blast Outdoor Workouts for Busy Men & Women
* Nutritional Guidance, Meal Plans, Jump Start Weight Loss Natural Detox Plan & Seminars
* Exclusive Inner Circle E-mail Newsletter focus on one thing... YOU!
* Boot Camp T-Shirt & Water Bottle

Expected Results When You Complete Boot Camp:
Body Fat Reduction - Weight Loss - Gain Muscle Tone & Strength - Enhanced Conditioning & Agility - Greatly Improve Posture - 100% Gain in Self Confidence - Look and Feel Your Best

Want a Taste of our Fitness Boot Camp See It In Action

WHAT ARE YOU WAITING FOR, YOU HAVE NOTHING TO LOSE EXCEPT FOR BODY FAT AND WEIGHT THAT IS HOLDING YOU BACK FOR FAR TO LONG.

JOIN ELECTRA FITNESS BOOT CAMP
"THE ULTIMATE FITNESS EXPERIENCE"

REGISTER TODAY & SAVE YOUR SPOT

SIGN IN AT THE FRONT DESK OR CALL 941-729-6900

* There is a Pre-Camp individual evaluation before the start of the program

for your nutrition and fitness assessment.

Victory is Reserved for Those Willing to Pay the Price!

Exercise and Losing Weight

by: Eduardo Lorenzo

I’m outraged… naaaa just a bit (I won’t give them the pleasure), it’s all because of an article that came out in Time Magazine about a week or two ago. I usually read the magazine, but before I had the chance one of my clients walks into the gym and greets me with “have you read the latest news: we are wasting our time with exercise”…

To my surprise this is a guy that in little over 6 months has lost close to 70 pounds and over 100 in the last year. So obviously I had to go online and read the entire article, which is called “Why Exercise Won’t Make You Thin”.

You know I love controversy, but the nerve of this guy is off the charts… or is it really? Maybe he is on to something… wait a minute!

I’m a guy who makes 100% of my living making people better. Put bluntly I know how to get you in shape, in a fast, reliable and healthy manner; all through exercise as one of the 3 main components of my training programs; all of which I have accomplished through years of experience, research, trial and error (and I keep trying to be better at it). So pardon me if I get all defensive, when some guy who doesn’t have a PHD in exercise, isn’t a RD, nutritionist, trainer, aka he is nothing in the fitness, health nor wellness industry, comes up with this conclusion and puts it out there, when he knows that millions of people will read it and probably take to heart, as it seems that most people just believe whatever they feel like it rather than go by reason and logic.

He believes that exercise makes us fat. To quote some of his work, he says (and he’s quoting from another researcher): “in general, for weight loss, exercise is pretty useless”… - Also he said: “pushing people to exercise more is contributing to our obesity problem”.

To his defense and those whom he quotes on his article, he says that the problem lays in the effect that weight training can have in your body… it makes you hungry and so you eat more. Plus there’s a psychological aspect to it that when you exercise you may feel inclined to eat more or bad stuff since you can probably work it off with sweat.

Yes there is an emotional aspect to our behavior; yet I for one can’t agree to this entirely. We’ve become a society that tries to justify everything and then blame it on someone or something else. We are at fault for our actions or lack there of.

Honestly, is a couch potato going to be in better shape, lose more weight and be healthier than hard working folks who squeeze in a workout in the early morning, at lunch time or at night, against all odds? I don’t think so!

Yet I am not blind and have to admit that many people who go to the gym, workout at home or are just plain active all the time, they don’t always lose weight. In fact, and I’m sorry to say it, some people look the same way I’ve seen them in the last 6 months. Others just can’t lose those extra 10 pounds that surrounds their mid-section. Some people are fine with this but for most it can be quite discouraging. So, why can’t you lose that weight? Is this journalist right? Does exercise makes us fat?

To lose weight the equation is quite simple, burn more calories than what you consume. So exercise “DONE PROPERLY & IN AN EFFECTIVE WAY” will help you accomplish this, as it will not only burn calories, but also help jump start your metabolism.

But losing weight is not that simple, if it where everyone would be losing it. It comes down to 3 factors, exercise, nutrition and cardio. Folks... without proper nutrition you won’t lose weight, plain and simple. And if you skip on your cardio program, then sorry you will never lose weight.

Interesting a while ago I wrote two articles about this: Why You Can’t Lose Weight and Weight Loss Guidelines. Neither was focused on exercise!!!... Funny!

If, I’ve said it once, I’ll say it again: YOU CAN’T OUT TRAIN A BAD DIET!

The truth: exercise alone, cardio alone, or even nutrition alone won’t make a better you. It will improve your overall physical self though, but if you made it to this part of this article you definitely want more than just average. You want to look good, feel good, you want to be sexy and in the best shape of your life, for whatever reasons you can imagine… I won’t judge!

Exercise will make you better, improve the quality of your life, reduce the possibility of contracting a disease, strengthen your muscles and bones, fight aging, help you reduce stress and improve your sleep patterns, improve your sex life (without pills)… OH! It will also help you lose weight, more importantly body fat.

Now a days anyone can write whatever they want (including me) but with all the information out there, it is our responsibility to communicate this in a manner that will motivate and help people get finally off the couch and do something with their lives. The fact is he slashed his own personal trainer(maybe on purpose) on national media; maybe this journalist should hire me as his trainer; I bet and I put my money on it that it will take me 90 days or less to get him in the best shape of his life.

He is far away and probably doesn’t wants my money, but if you’ve been struggling with your fitness goals or feel you’ve hit a plateau, or worse yet you’ve never done exercise: fear no more I am here to help you. I would love to hear your story and together see how we can improve your life and physique.

Call me, send me an e-mail or visit me at Electra Health Club & Spa.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

Recipe of the Month

Hello All,

I know that it has been a while since my last blog, I apologize for that. I do intend to send more on menopause and workouts, but for now I would like to get your reaction and recipes. I am starting a recipe of the month club, so start sending in your favorite nutritional recipes. I will post them so that we can all keep up with our healthy lifestyles. Nutrition is very important when we are trying to reach our goals. We should keep eating good meals to help with our hard workouts.

This month's recipe is: ALMOND-ORANGE CHICKEN

INGREDIENTS:
1/4 cup sliced almonds
1 tbsp peanut or vegetable oil
4 skinless,boneless chicken breast
1/2 cup chopped shallots
3 oz mushrooms, sliced
1/3 cup orange marmalade
3 tbsp soy sauce
1/4 tsp ground black pepper
orange slices (optional)

Place almonds in large nonstick skillet, toast over medium heat, stirring for about 5 minutes, remove to plate. Add oil to same pan over medium heat, then add chicken to warm oil heating for 5 minutes or until no longer pink, occasionally turning then remove to plate.Add shallots to pan cook 5 minutes or until soft. Add mushrooms. Cook until mushrooms render their juices,about 5 minutesStir in soy sauce, marmalade, and pepper.Return chicken to pan with almonds and orange slices (if using), serve over toasted almond pilaf or rice.

Per serving: 265 calories, 20g protein, 26g carbohydrates, 10g fat, 46mg cholesterol, and 818mg sodium, 1g fiber.

Hope you enjoy the recipe of the month, please e-mail me with your comments to our blogs and get those recipes in, I would love to post them.

Keep working hard and thanks,

Tammy Bryant, ISSA - Fitness Specialist

PROJECT BOOT CAMP EXTENDED: NEW SCHEDULE!

DO YOU HAVE WHAT IT TAKES TO GET IN SHAPE? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ARE YOU READY? If you are then there are no excuses as BOOTCAMP is now available in a new schedule Monday through Saturday A.M. & P.M. This is the break down for you: PROJECT BOOT CAMP (which currently runs Tuesday & Friday at 6:30AM) will now be MON - WED - FRI at 6:15AM - The program will run for 4 weeks in a row. Start up dates for this PROJECT BOOT CAMP is AUGUST 31st - SEPTEMBER 28 - OCTOBER 26 (Limited to only 15 SPOTS) Program Cost $180.00 LADIES BOOT CAMP will keep on Tuesday's & Thursday's at 9:30AM. The program will run for 4 weeks in a row. Start up dates for next program will be on SEPTEMBER 15 - OCTOBER 13 (We might have a special 4 day BOOT CAMP on NOV 10,12,17 & 19 -TBD) (Limited to only 12 Spots) Program Cost $120.00 NEW! EVENING BOOT CAMP will be held at ROSSI PARK in Bradenton on Tuesday & Thursday's at 6:45PM (The program will run for 4 weeks in a row. (Across the Green Bridge - 5 minutes from Electra) Limited to only 20 spots. Start up date is on September 8 - October 6 will run for only 2 periods of 4 weeks. Program Cost $120.00 OPEN CLASS SATURDAY BOOT CAMP will be held at ROSSI PARK in Bradenton on Saturday's at 9:00AM (Across the Green Bridge - 5 minutes from Electra) Limited to only 20 spots. This is an OPEN CLASS - (no shirts - no nutrition program - no prior fitness assessment, JUST HARD WORK & FUN FOR AN HOUR!) HOWEVER DUE TO LIMITED SPACE (20 RECRUITS ONLY) FOR SATURDAY BOOT CAMP YOU MUST RESERVE YOUR SPOT BY FRIDAY OF THE WEEK YOU ARE PLAINING TO ATTEND. YOU CAN PURCHASE IN ADVANCE A BLOCK OF CLASSES AND SAVE YOUR SPOT AS OPEN CLASS IS ONLY $15.00 EACH. DO YOU A PLAN TO GET IN SHAPE BEFORE THE HOLIDAYS?

HERE'S HOW IT WORKS ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ OUR CURRENT SPECIAL IS: 3 months of Boot Camp for $297, that is $243 OFF.... There is NO WAY you will not see HUGE results from this plan...... If on PROJECT BOOT CAMP You can choose to start in August 31 through Nov 20 and you will be set. From the time you start, you will get a total of 12 weeks of boot camp over the next 3 months. You will get a BC T-Shirt, Newsletter and a Nutrition Program We will start your first days off with a new NATURAL Detox Program (this is optional to do) and this alone is a $50 value. Most people will lose 5 - 10lbs in the first 10days. Great way to start it off....... You will continue after the detox with a plan to keep it off and even see more off. 3 months of Boot Camp for $297, that is $243 OFF.... There is NO WAY you will not see HUGE results from this plan...... LADIES BOOT CAMP & THE EVENING BOOT CAMP will have a special 2 month for $198.00 - That's $42.00 SAVINGS!!! Plus you will get the same features from above....

HERE IS WHAT TO DO NEXT ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ First send us an e-mail to confirm. Second print this information and bring it to the Front Desk at Electra, make your payment and fill out the registration if you haven't done so yet (Those currently on any Boot Camp program do not need to do this). YOU ARE DONE AND READY TO GET YOUR HOLIDAY READY BOOT CAMP BODY! OH REMEMBER this offer has been extended to be good till Wednesday August 19, 9:00P.M. and spaces are limited, so do not wait..... NO EXCEPTIONS! You can also purchase individual Boot Camp programs if you desire... Boot Camp Rocks and we are ready for you.......

Be careful with diet pills

by Eduardo Lorenzo

A friend of mine passed this article on to me from the New York Times and I thought that I should share it with any one who has or is currently taking any type of thermogenic, energy pill or fat burner. If you know me well enough then you would know that I've never been a huge supporter of diet pills, or any other extreme method available for weight loss.

Yeah, caffeine might be good for you in moderation, and there are some studies about the benefits of having caffeine before a training session; I sure have my cup almost every morning. But as far as fat burners are concerned, I've never really been a big fan. Some of my friends are professional bodybuilders, models, athletes, etc. and some of them have tried and still use some fat burners; some say it gives them an edge some complain it makes them feel jittery, nauseous and sketchy… I don’t want to go through that. So the issue is, are they safe? Well let’s use Hydroxycut as our example.

If you are not familiar with Hydroxycut, it is just another brand of fat burners and weight loss supplements and they have recently had some of their products pulled from store shelves because the FDA has received 23 reports of significant adverse health effects in people that have used Hydroxycut products, including tissue and liver damage, a liver transplant, heart problems and a possible death. 14 of their products have been recalled…hmmm… almost makes me speechless.

Obviously if you have been taking or are currently taking any of these weight loss and energy boosting products then you must stop immediately! Be sure to consult your physician if you experience any symptoms or side effects!

My concern is, that if you are trying these products it’s because everything else you have tried has either failed or you just don’t have a clear direction of how to reach your goals. Worst yet I worry you might jump into the next rip off gadget or weight loss fantasy program and end up either broke, sick and disappointed.

I realize all of us have our own reasons why we want to be in shape, look good, feeling good and be healthy. So if you are truly committed to reaching your goals do yourself a favor, contact me and let’s schedule your FREE fitness and nutrition consultation.

By working together and utilizing my unique and effective ways of training, through my APFIT Program along with sound nutritional guidelines, WE CAN AND WILL ACHIEVE YOUR GOALS!

My commitment to you is that I’ll create a solid integrated fitness plan tailored to your specific needs and help you all through the way to achieve your results and help you learn what you need to do to keep them and make it a part of your lifestyle.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

DERMALOGICA OPEN HOUSE

Come and Receive a FREE face mapping (skin analysis).

JULY 30 From 3:00PM till 8:00PM

Enjoy our complimentary refreshments in a comfortable atmosphere.

We want you to think about the health and beauty of your skin. We look forward to seeing you there and helping you reach your goals to a healthier and more radiant you!

Call or visit and make your FREE appointment at the Front Desk.

ELECTRA HEALTH CLUB & SPA

908 Riverside Dr. 301 Palmetto, FL 34221

941-729-6900

The Truth About Cardio Part 3

By: Eduardo Lorenzo

About a month or so I posted a couple of blogs on cardio and interval training for fat loss. If you missed them you can check them out here.

The Truth About Cardio Part 1
The Truth About Cardio Part 2

I did mention I would then write a Part 3, mostly about circuit training, cross training and Boot Camp; as a way to incorporate some real interval training into your program. However, in light of some questions I have received I either left something unexplained or I need to address this in a different way. (Plus I have taken like forever to finally follow up with it…)

Anyways, someone asked me, ‘when do I perform my cardio training’… Well for you let me start by stating that I hate cardio, I’m sorry to say it but I do… I mean I don’t know about you, but I don’t look forward to spending my time on the treadmill. For some folks it’s their passion and I respect that; just like exercise, weight training and sports is mine and not yours.

However you can ask anyone that knows me and has trained with me that I am always pushing the cardio issue, encouraging them to get started on their cardio program that I have laid out for them. See one thing is to hate and despise it, and another is to realize you’ll go nowhere without it, no major weight loss, no fat burning no cardiovascular conditioning, you get the point.

Essentially we need 3 things to be successful at our fitness goals: nutrition – exercise – cardio.

If you are like me then you must come up with ways to incorporate your cardio into your lifestyle. And let me tell you there are lots of ways to get this done and maximize your energy expenditure effect.

You can do regular cardio on the treadmill, stationary bike, elliptical, join a group fitness class if you need to move your hips, there is also indoor cycling; all of which you can accomplish at Electra. Some folks decide to take it outdoors and do some bike riding or practice some sports while spending time with the family – nice!

You can also do circuit style training, which is basically just going through a series of exercises (usually 4 to 6) one after the other with little to no rest till you finish it off, for a couple of sets. For some it’s a great way of training – just be aware that if the gym is crowded it is somewhat difficult to take over a few machines, dumbbells and space to do it all. With practice, a good program and some manners you’ll probably be fine.

Now I want to take the time and talk to you about Boot Camp. Both Project Boot Camp and the Women’s Only Boot Camp that I run at Electra are a results-driven conditioning program that usually run for 6 weeks. It is conducted in an outdoor environment, which utilizes to a degree some military-style format, coupled with the most progressive, innovative and creative exercises in fitness today.

There is a lot of running, sports conditioning drills and a lot of upper and lower body exercises. And there is nothing stopping you as you are challenged every single day to get the most out of it – now this is my type of cardio, I actually look forward to doing this every single time.

Trust me you’ll burn lots of calories in a single hour of boot camp. In general most campers usually lose 5 to 15 pounds and about 2 to 5 percent of body fat during the program.

If you want to see results, if you want to get in shape fast, if you need to get out of the boredom and need a challenging workout that will take you to the next level; then I encourage you to enlist in Boot Camp as you won’t regret it.

If you’ve been thinking about it call me at Electra 941-729-6900 or send me an e-mail and I can answer all of your questions, while helping you get in the best shape of your life.

If you want to know more about Boot Camp you can go to this link: What is Boot Camp?

I look forward to seeing you in my next Boot Camp!

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

WHAT IS BOOT CAMP?

By: Eduardo Lorenzo

I’ve been getting a lot of questions about Boot Camp. What is it? Are you going to yell at me – is it intimidating – can I handle it and keep up?

Boot Camp is a dynamic program that focuses on high intensive outdoor exercises. We train outside rain or shine. It is a combination of resistance training, cardiovascular training, sport specific and military drills, flexibility, and core training, along with chanting, singing, and loads of fun! By far is one of the best ways to get in shape fast!

At Boot Camp, I am not going to stand over you and yell at you with intimidating tactics to do more. I will push and motivate you though. And I expect the very best from everyone that participates. You only owe it yourself – Like I always say “Victory is reserved for those willing to pay the price.” You will learn to push yourself, mainly because it’s only human nature to challenge yourself when you are in a group setting. Of course not everyone is athletically inclined, but by being surrounded by a group of people who support and encourage you; you’re naturally only going to do better.

My goal is to create an empowering environment that will challenge you and make you better. It is about getting in shape, but it’s also about nutrition and about being better at everything that you do. You will learn to take your body to its limit and beyond.

But make no mistake it is still Boot Camp and I do expect you to always show up in time, shut up, pay attention and give 100% as there is no slacking. It is about intensity, commitment, discipline, courage, effort, teamwork, sweat, dedication and PRIDE!!!

At Electra I run two Boot Camps: “Project BootCamp”, which is early morning at 6:30am Tuesday and Friday’s; and Women Only Boot Camp which is at 9:30am Tuesday and Thursday.

So what to expect when you enlist in Boot Camp – You will lose weight, lose body fat, tone and firm up your body, you will improve your posture, you will sleep better, you will gain confidence, and you will look and feel your best.

Just remember this: Any trainer can get you tired – but a true fitness specialist will make you better!

For more information on our Boot Camp program contact us at 941-729-6900 or send us an e-mail at info@electrahealthclub.com.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

PROJECT BOOTCAMP IS ON!

"PROJECT BOOTCAMP"

LOSE WEIGHT - BURN FAT - TONE MUSCLES

NO SLACKING - NO DOWNTIME - LOTS OF FUN

ENLIST TODAY! SPACES ARE LIMITED!

Be part of this intense outdoor fitness experience that includes military drills, sports - skill & strength training, cardio endurance, obstacle courses & much more.

6 WEEK BOOT CAMP * 1 HR/DAY * 2 TIMES A WEEK *.

TUESDAY & FRIDAY @ 6:30am * STARTS JULY 21 Program Cost: $180.00

Expected Results When You Complete Boot Camp:Body Fat Reduction - Weight Loss - Gain Muscle Tone & Strength - Enhanced Conditioning & Agility - Greatly Improve Posture - 100% Gain in Self Confidence - Look and Feel Your Best

"The Ultimate Fitness Experience"

REGISTER TODAY & SAVE YOUR SPOT

SIGN IN AT THE FRONT DESK OR CALL 941-729-6900

Join Drill Instructor: Eduardo Lorenzo

* There is a Pre-Camp individual evaluation before the start of the program

for your nutrition and fitness assessment.

Victory is Reserved for Those Willing to Pay the Price!

The Road to Recovery

by: Eduardo Lorenzo


Being injured is no joke, trust me. After seeing my performance go way down as I suffered from a strained oblique muscle, I know how it feels… It’s like something from your life is missing, at least for me it was.

For those of you wondering a strained oblique muscle is not your usual type of injury, yet now a day you can see it more and more in athletes, especially baseball players. What causes this injury - maybe some sort of movement, rotation on the torso, overtraining of some muscles in your body, and a lot of other stuff could be the cause (every case would be different). Regardless of the type of injury – if it’s not extremely serious that requires surgery, in which case get on the way to the doc – how can you prevent them or better yet recover properly from it?

Besides the need of some prescription or over the counter drugs to fight inflammation (again see your doc), there are two things that are essential: flexibility and self-myofascial release or SMR.

First: How does flexibility help overall recovery and results in a training program? Flexibility is an important component of achieving and maintaining healthy, full range of motion around the joints. It’s important to check the range of motion, and only stretch muscles when the fibers are short and tight as opposed to long and tight.


Second: what is self-myofacial release (SMR) and how it helps? Self-myofascial release (SMR) massage can be defined as an interactive soft tissue release technique that requires to put pressure on tender areas along the muscle tissue (fascia to the tissue that surrounds the muscle fibers), the golgi tendon organs also help trigger relaxation of the muscle spindles, helping dissipate the adhesions, increasing blood flow to the muscle fibers and thus enhancing overall movement. FEW... Did I lose you?

I know it can be complicated but when you understand how your musculoskeletal system works then it’s easy to understand most of what I just wrote. The simple explanation however, is that by performing self-myofacial release techniques on a simple piece of foam roll (you’ve seen these in the gym and no! they are not there for decoration only), they will help in the following ways:

• 
  improve body composition, flexibility, function, performance


• reduce joint stiffness, muscle tightness and more importantly injuries.
  

Simply stated, use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. Furthermore, you can perform this program in the convenience of your own home – If you feel you look weird moving around the foam roll when everyone else is watching.

Try this sequence: Start by searching the tissues for tenderness. If tenderness is identified, hold foam roll on the “hot-spot” for 10-12 sec. Repeat by coming back to area 3-5 times or until tenderness has subsided ( I won’t lie to you depending on how tight you may be it can be painful). If it’s too much to handle, release some of tension or dispense body weight over a greater surface.

Don’t perform SMR foam roll technique if you are not feeling well, have unbearable pain, acute rheumatoid arthritis or painful varicose veins; and never perform this over your lower back area.

I know that some of you will go online and search for proper spots to perform SMR foam roll (as haven’t loaded a sequence of pictures). If you are truly interested send me an e-mail and I will send you for FREE a sheet that includes proper exercises to perform with the foam roll.

However sometimes you may still need the help of a professional, in my case I did go to my doc, I used the SMR foam roll technique and I used our very own Elizabeth’s Mondragon deep tissue massage therapy services. And I’ll tell you has helped a lot on my road to recovery. If you’re interested send me an e-mail or call the front desk and set an appointment.

Stay fit my friends!


Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

Why You Can't Lose Weight

By: Eduardo Lorenzo

Have you ever run into somebody who said ‘I just can’t lose weight no matter what I do’? You may probably be thinking about yourself, right? Obviously in my profession I get to hear this mostly everyday. But this is what I actually run into: a lot of people who SAY they can’t lose weight.

Sure there might be a relative small amount of people that due to hormonal and metabolic issues you are stuck at a weight for a period of time and require more professional guidance and attention than normal to get control of your weight and health.

Yet here’s the deal, most people will lose weight with the right plan for that person. Think about it for a second, if we were to put 10 people on a desert island for 60 – 90 days with no resources, no food, just being fed with worms, guess what… they would lose weight. NO! I AM NOT SUGGESTING THAT YOU EAT WORMS NOR DID I CREATE THE WORM DIET… DO NOT TRY IT AT HOME…

My point is that it is possible for everyone to lose weight, but you need to find the right strategy that works for you.

How much you can lose with any given plan for a period of time is sort of unknown. The reason being is that, there are way too many individual hormonal, metabolic, genetic and other factors that come into play which actually defines who we are (such as thyroid, diabetes, menopause to mention a few). For example I had 2 clients who when they started on a Integrated Fitness Program with me, had some similar body types, where in the same age range, had similar goals and to an extent followed sort of a similar structured plan in regards to exercise and nutrition. One lost more weight than the other, one gained more muscle, and so on. They both where happy, and most of the time everyone that I work with does feel the difference in their lives… it improves!!!

What you need to do is to find and understand what works for you and what doesn’t. Some people are sensitive to carbs and others to fat (one easy way to find this, is to ask yourself what do you crave when hungers strikes… carbs or fat). So if you crave carbs have a diet with more carbs in it and eliminate the fat, if you crave fat then do the opposite - you get the point. The main idea is that you start an eating plan that’s easiest for you to follow.

Obviously if you are going to eat carbs I am not suggesting that you eat pizza, burgers and beer. The high carb dieter should get their carbs from fruits, whole grains, and some starches. The low carb dieter should avoid any and all carbs from the diet. In essence, if you're on a low carb diet you should only eat green and fiber rich vegetables with foods that only contain protein and fat; good fats such as avocados, eggs, fish, flaxseed oil, almonds and nuts, peanut butter (no sugar added), and fatty acids such as the omega complex are just a few.

Take into consideration meal frequency and portion control, when you design a plan that is right for you. Also you should read my previous post with 4 keys to weight loss combine this with a sound exercise and cardio program and you should be on your way to looking your best.
Make this summer the season you finally take the weight off!

If you have questions and need advice regarding exercise and nutrition, I would love to hear from you. Send me an e-mail and I will gladly get back to you!

Stay fit my friends!

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

The Truth About Cardio Part 2

by: Eduardo Lorenzo


O.K. Here I go again… more on cardio.

Last time I wrote to you about the different types of cardio workouts and the pitfall some of us end up in; without seeing actual results. This can be discouraging to some, so how can you avoid it?

Well I have great news for you. Despite what you might have heard, the best way burn fat is not by doing endless hours of long, slow, boring cardio. Instead, scientific research proves you can burn more belly fat in just half the time. (Let me clarify this before I get slammed by e-mails or comments stating that I am crazy– this is CARDIO TRUTH TO BURN FAT, so if you are running a 5k or 10k, a marathon or just enjoy running by all means you need cardio endurance, which leads to hours of cardio training – if you like that. However what I am referring to is about FAT BURNING CARDIO).

Here's why this type of training works…researchers have found that interval training - periods of harder than normal cardio exercise followed by periods of very light activity - burn belly fat faster than long slow cardio.

For example, in a study conducted at the University of South Wales, Australia; scientists had women do a 12 week workout program, using either interval training (for only 20 minutes) or slow cardio (for 40 minutes, meaning they had to exercise twice as long!). Each subject exercised only three times per week… The results, the women who used interval training lost more belly fat than women doing cardio – even though the cardio workouts were twice as long! And there are many more studies that have proven to be the same.

So if your goal is to lose body fat, better yet belly fat; then you need to drop the long, slow boring cardio from your routine. I know it may be hard to believe that if you cut down your time you will actually see better results. But that is the truth, and all I want is to help you get in shape and feel good. It’s up to you to do it or not; but if your current program is not working then you have nothing to lose… except belly fat that is!

Here's what you need to do instead. If you read part 1 of “The Truth About Cardio” you should already understand the concept of Interval Training, if not read it again. Always start your exercise session with a warm-up. Make sure you don't skip this. Then increase the intensity along with the proper rest periods during the core part of your cardio exercise, followed by a cool down of 4 to 5 minutes. This should not take you more than 20 to 25 minutes.

You can also opt to include some group fitness classes into your exercise program, but remember you gotta bring it in order for the workout to be beneficial. You can also spice up your resistance training program like in circuit style, cross training or join the Boot Camp program. Trust me there is no better way to spice up your workouts and take it to the next level.

I’ll take this one step further, I’ll write another post in the following days about how to incorporate proper circuit training, frequency and the benefits of Boot Camp.

In the meantime, if you have a specific question or would like to comment on this I would love to hear from you. Remember the best thing you can do to improve your fat burning cardio program is to give up long, slow boring cardio, and switch over to interval training to lose fat.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

The Truth About Cardio Part 1

By: Eduardo Lorenzo

Does cardio really help you lose weight, more importantly burn fat? I would say, yes and no. I know, I know I get on some people nerves every time I do that. I’ll explain why I answer this way in a few seconds.

First of all there are essentially two types of cardio: slow to moderate or steady state and high intensity or better known as interval training.

Most people don’t really understand the concept of high intensity cardio training. Most think ‘I hit 2.5 incline at 4.2 miles for 30 to 40 minutes; uff! this is a workout’…. Hmmm, reality says: nope, even if you sweat. High intensity or interval training would be so “intense” (see the word why its high intensive interval training) that you wouldn’t be able to keep up for more than 1 minute to 2 at the most, and would required the same or even more time to recover your heart rate in order to allow you to go over it again, in spurts. This type of training would last no more than 20 – 25 minutes.

Now that you understand this, you need to also realize that cardio is an essential component to helping you burn calories, thus you should lose weight. So to answer the original question, can cardio help you on your weight loss goals: yes!

Obviously a cardio respiratory workout has the main benefit to keep your heart and lungs healthy. Cardio is also a stress reliever. But let’s focus solely on the weight loss and burning fat aspect of it.

Those who usually start on a fitness journey A.K.A. weight loss plan, almost immediately jump onto the treadmill and do cardio for an hour. And surely since you’re more active you are burning more calories per day you see some results on your weight loss goals. That’s nice! Ah!!! but 3 months later I see those same people on the treadmill for 1 or 2 hours doing the same and guess what, they haven’t lost more weight; some have actually gained. OUCH!

Truth is that if you don’t see results within 6 weeks (at least something) then ‘something’ isn’t right. Which prompts some of you to take drastic measures and increase cardio to 3 hours a day and then starve to death by going on an extreme diet plan, that will only - if it actually works – give you the illusion that you are losing weight but it’s essential muscle tissue you are losing and in order to survive your body is stacking up on body fat. So once you get off the diet and realize your body can’t take no more the load of 3 hours a day of cardio, you gained more weight than before.

This is the same yo-yo diet and boring cardio plan that unfortunately most people succumb to.

Then how can you get the most out of your cardio plan and start losing weight body fat which should be the main focus of any weight loss plan?

My next post will address the truth about fat burning cardio.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

Father's Day Special

Dad Is Worth It!

Give him the gift of health!

With Electra's staff of professional trainers, Dad will experience:

Reduced Stress
More stamina for his heart, lungs, and joints
A reduced risk of injury and disease
More self satisfaction

For only $150, Dad will receive one fitness assessment and three one hour personal training sessions.

Act today!!! This offer will expire on Sunday, June 21, 2009

Call for more details 941-729-6900

Maintain Fitness Through an Injury

By: Tammy Bryant

Before doing any exercises after an injury, it is very important to get the approval and recommendations of your physician or therapist before you resume your workouts. They may recommend working with a fitness trainer to make sure that proper technique is being done at the beginning or until you are strong enough to return on your own.

There are many things that figure into injuries. One of which is caused from weak muscles which are not ready to handle the specific demands of your workouts. For example, when a person starts a running program for the first time, they often do very well for the first few weeks. When they start to add the mileage on, they suddenly develop problems in their ankle and feet. Hamstring soreness and or perhaps even lower back pain also occur. Their body is telling them that it is not strong enough for the demands of the increased training load. If you add a resistance training workout to your running program, it will help condition your body to better handle the running and other daily demands. Weight training can fortify muscles and joints and make them less susceptible to injury.

If you have injured a body part or joint, there are ways that you can still workout. One of which is through a process called cross-training. A proper technique such as full range of motion is very important to preventing injury or re-injury to connective tissue, joints, and muscles. The exercises should be done in a manner that simulates the actual activity. This may require a modified use of some exercise equipment.

To prevent injury, some common tips are necessary to follow. Avoid training when you are tired, increase carbohydrates for heavy training periods, introduce new activities gradually, and always warm up and cool down. These are just a few tips to help. If you are still experiencing problems then it might be wise to set up some time with a personal trainer for some professional guidence.

For a free consultation, I can be reached at 941-729-6900 or e-mail at tammy@electrahealthclub.com.

I wish you all the best of luck with all of your fitness goals.

WOMEN ONLY FITNESS BOOT CAMP

BOOT CAMP FOR WOMEN!

DO YOU HAVE WHAT IT TAKES TO GET IN SHAPE FAST?

ENLIST NOW! SPACES ARE LIMITED!

6 WEEK BOOT CAMP * 1 HR/DAY * 2 TIMES A WEEK
TUESDAY & THURSDAY @ 9:30am * STARTS JUNE 16

- Highly Effective Total Body Conditioning Program –

Expected Results When You Complete Boot Camp:

Body Fat Reduction - Weight Loss - Gain Muscle Tone & Strength - Enhanced Conditioning & Agility - Greatly Improve Posture - 100% Gain in Self Confidence - Look and Feel Your Best

JOIN TODAY SPACES ARE LIMITED ONLY 12 RECRUITS SPOTS AVAILABLE.

Don’t miss out on the most perfect weight loss and body sculpting program available!

REGISTER TODAY & SAVE YOUR SPOT

SIGN IN AT THE FRONT DESK OR CALL 941-729-6900

Program Cost: $180.00

There is a Pre-Camp individual evaluation before the start of the program, that includes nutrition guidelines and fitness assessment.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

Soda leads to muscle loss...

By: Eduardo Lorenzo

I hate to say it; but I told you so... "Clean up you diet". Poor nutrition habits will not be beat by just some workouts. And In case you need more evidence to substantiate this, read this article about things that could lead to muscle loss:

http://health.yahoo.com/news/healthday/toomuchcolacancausemuscleproblems.html

I hope you all keep yourself busy at the gym and eating healthy.

Enjoy your weekend.

Eduardo Lorenzo, NASM-CPT, specializes in sports performance, injury prevention, corrective, exercises, physique enhancement, Boot Camp and weight loss programs.