By now, the public is well aware of the effects that this inactivity has on our health. Sedentary lifestyles are one of the top risk factors for diabetes, heart disease, and obesity. Unfortunately, the dangers of inactivity don’t end there. As we’ll examine, the lack of regular physical activity can lead to significant postural imbalances, and eventually, severe pain!

Hours upon hours of sitting is a great example of improper use of the body. While it may be an essential part of most modern day occupations, it is one of the leading causes of postural imbalance. Neutral alignment of the spine is absolutely critical in preparing the body to safely absorb any external force or strain. Yet, the ability to maintain neutral spinal alignment in the modern day lifestyle has seemingly become a non existent skill.

When the spine is out of alignment at any level, muscular imbalances manifest themselves in peoples’ posture and can cause not only pain, but also acute and chronic injury. If you look at the typical American adult who sits most of the day, they spend many hours a day with their back, head and shoulders rounded forward. This puts the muscles of the back in a constant state of being stretched, while the anterior muscles of the chest, hips and shoulders remain shortened. The result? Improper function of the muscles and eventually, the joints. Once the body learns to stay in this state, the malfunctions will lead to internal pain.

Sitting for long periods of time creates several classic postural deviations that can become irreversible it the tissues and bones adapt to them.

One of the most common deviations is known as kyphosis-lordosis, which is an increase in the normal inward curve of the lumbar spine (low back), often accompanied by a protruding abdomen, increased curvature of the thoracic spine (mid back), and a forward tilted head. This one is easy to recognize, I’m sure you all have seen that person in the office who always looks like they’re listening intently to what you’re saying by leaning their head in. Chances are, they’re not listening at all! LOL

Another classic postural deviation that develops from prolonged periods of sitting is the flat-back posture. This usually develops as a result of resting the lower back on a surface like a chair or couch, and results in a decrease in the normal inward curve of the lower back. The pelvis, in turn, develops a posterior (backward) tilt. If this goes uncorrected, it leads to tightness and pain in the upper abdominals and weakness in the lower back and hip extensors.

Finally, sway-back posture can develop simply by reacting to forces that are constantly in front of you, which is what most work demands call for (ie. working on a computer, writing, using a telephone at a desk, etc.). This postural deviation is trademarked by a long outward curve of the mid back with an over accentuated curve of the lower back. It’s usually accompanied by rounded shoulders and a severely sunken chest, which can also lead to abdominal tightness and hip flexors.

If you have gotten this far, you have probably noticed you were not sitting in an optimal position in your chair and adjusted yourself!
The point here is these imbalances can occur just by performing your typical everyday activities. You can combat this partly through your own awareness of where your body is in space at all times. But, even more so, you can prevent these problems by staying active, performing strength training and stretching, and getting regular exercise!

If the prospects of obesity and illness aren’t motivation enough to get yourself moving, hopefully the prospect of living with every day pain is daunting enough to get up and start exercising!!

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Have the food experts been misleading you?

Whole grains. Day after day we are absolutely bombarded with them and their wide range of associations in our culture. Some of them we recognize as unhealthy – like spaghetti dinners, donuts, apple pie, birthday cake, etc.

However, there are others that are just as solidly etched into our modern American psyche that appear, and in fact are marketed as healthy – corn on the cob, whole wheat bagels, bran muffins… the list goes on and on.  Grains have become such a staple of the American diet that they take up the majority of the square footage at any local supermarket!

Despite the food pyramid’s efforts to convince you that grains should be the largest percentage of your nutritional intake, they will single handedly destroy your weight loss efforts or any efforts you make to improve your body composition. Sounds like a bold statement, doesn’t it?  Good!  Am I suggesting that the “experts” may be giving you the wrong advice?  YES!  But let’s look at why…

Among my many problems with grains, the first and foremost is the effect it has on your glucose levels, thus eliciting an unhealthy insulin (and other hormones) response.  Humans have developed the insulin response to help us metabolize sugar and to carry excess glucose out of the bloodstream. However, we as a human race have simply not evolved enough (nor do I believe we ever will) to handle the mass quantities of carbohydrates with which we tax our systems. And make no mistake about it, the average American’s carbohydrate intake comes from grains!

So why is this a problem? Simply put, grains elicit a physiological response that favors fat storage.  All carbohydrates are broken down into glucose.  Unless you’ve just completed a long, physically taxing workout (in which case those grain-based foods could be used in restocking depleted glycogen stores), then those carbohydrates will more than likely be stored as fat. In addition, the hormonal production that occurs to respond to elevated glucose levels also taxes the adrenal system, the pancreas, and the immune system. That’s not the way I would want to approach a fat loss program!

As far as the nutritional value of grains…they truly fall short of being the complete nutritional sources they’re cracked up to be. What they may give you in fiber, they lack in many other categories. They have been associated with vitamin and mineral deficiencies, and they have also been proven to reduce the body’s ability to process Vitamin D.

Whether you’re trying to lose weight or simply make healthier food choices, the question is the same. Why not get the same nutrients from the sources that won’t come back and haunt you? For example, you can get the same B6 vitamins from chicken that you can get from whole wheat pasta…and without the havoc on your blood sugar! Similarly, if it’s fiber you’re after, why not get it from real fruit and vegetable sources? In terms of nutrient density, grains can’t hold a candle to whole, natural food sources!

Hold on, there’s more to this grain story!  There are other substances that lurk in grains that can really reak havoc on the digestive system.  Specifically, gluten and lectins… both of which you may say initiate digestive chaos!

Gluten is the large, water-soluble protein that is found in most common grains like wheat, rye, and barley (By the way, it’s also the primary adhesive in wallpaper paste).  Gluten has proven to elicit a perceptible inflammatory response in most people.  Over time, those who are particularly gluten intolerant can also develop an array of dismal medical conditions, including joint pain, acid reflux, and autoimmune disorders.

Lectins, though more mild, are still natural toxins that are found in most common grain varieties. Researchers have uncovered that lectins can actually inhibit the natural functions of the GI tract, allowing an array of undigested molecules into the bloodstream. Over time, this repeated taxing of the digestive system can lead to the further development of autoimmune disorders.

Here’s the bottom line (for those of you who enjoy mathematical equations): grains = glucose spikes = insulin response = fat storage. Not a great formula for success if you’re trying to lose weight or burn fat from your body. A diet low in grains has been shown to manage your blood sugar, and therefore decrease your risk for problems associated with diabetes. Also, low grain diets will help you lower your blood pressure, alleviate digestive problems, minimize inflammation, and shed abdominal fat.

Look, it’s not going to be easy to eliminate grains completely from your diet, especially because they’ve become such a staple of the American diet. But take it one step at a time and have patience with the process. Make small changes first- replace your cereal with eggs, replace your sandwiches with salads, and pile some veggies on your plate for dinner instead of rice or pasta! Your waistline, and your health will thank you.

If you feel that your carbohydrate intake has hindered your weight loss, share your struggles with us and the community by leaving your comments below.  We’ll answer and questions and you are sure to get some helpful hints!

If you enjoyed the article, be sure to share this on Facebook so some of your friends and family can enjoy it as well.

Check back with us soon, as we will be following up on this article with some tips on developing strategies to greatly reduce or eliminate grains from your diet!

Ciao

Dennys Passeto

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In fitness and in life, we face definite obstacles.  There’s just no way around it! There are times when something seems so painful or so impossible to reach, that the easiest decision is to give up on it. It’s amazing what we will do as human beings to avoid having to deal with pain!

Luckily, I’ve recently discovered a few stories that have  truly inspired me to never give up on pursuing my goals, and I’d like to share them with you. If you’ve ever thought that your struggles were too difficult or your obstacles were too painful on your path to achieving your goals, you must have a look at these inspiring stories, and let us know what you think.

Have a look at this first video, it’s impressive!

As a fitness professional, I  hear the “I’m too old” excuse all the time! And until I saw this story, I actually somewhat sympathized with it! It goes to show you that if you have a clear vision of what you want to accomplish, you can truly beat all the odds that may be stacked against you, even if you perceive that your physical age is one of them!

This next story is worth a few minutes of your time, I promise. If you’ve ever believed that the struggles to get to your fitness goals, or ANY of your life goals were just too difficult to overcome, this story will make you think again…

This one really hit home for me. How easy do you think it would have been for Dustin to just feel sorry for himself and do nothing?  He is doing the unthinkable!  As a multi-sport athlete, I’ve been through some rigorous training sessions and have been pushed to my limits physically and mentally. In retrospect, the mental toughness that was required to survive those battles seems quite insignificant compared to those of Dustin Carter. Your mindset is such a powerful tool, and Dustin demonstrates just how powerful it can be with the right spirit!

This last story is just as inspiring. I originally saw the entire piece on HBO and it left me speechless.  It’s the story of a NY Firefighter who is also a triathlete but who had experienced a horrible accident while in training.  He was hit by a bus(and pinned under it) in NYC while on a training ride one morning.  With a mangled body, he goes on to finish the Ironman in Hawaii.  I with that I could find the entire piece to share with you but I was only able to find a trailer for it.

For anyone out there that’s ever competed in a triathlon or any other competitive sport for that matter, this story really speaks to the power of the human spirit and what we’re capable of as human beings when we put our minds to something. If you’re down in the dumps for any reason, this is sure to pick you back up.

Wow! This certainly gave me a different perspective heading into my next training season. Just when you think you have it tough, you see a story like this one, and it really makes you realize how fortunate you are, and better yet, how attainable your goals really are.

These stories raise a few questions. What’s holding YOU back from pursuing your goals – fitness or otherwise? What barriers are out there that you feel might be standing in your way? We’d love to hear about them, and hopefully we can provide some helpful pointers and inspiration to help you on your journey to success.

Better yet, if you have any comments on these stories,  please share them with us in the comments section below. The more inspiration that we can share as a community, the better we can ALL become.  Thanks for sharing!

If you enjoyed it, please let others know by sharing it on Facebook or forwarding it to them.

Dennys Passeto

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I have always felt that I keep myself in good race shape to where I can finish any such endurance event at the drop of a hat or on short notice. The Rocky Gap Xterra Off-road Triathlon in 2009 proved just that. It wasn’t without a lot of pain though. I do love to push the limits of physical abilities. Not only mine but those of my personal clients.

I was hooked on this event. I couldn’t wait to do it again this year and see how much I could improve. I signed up about 6 weeks from the event and trained strictly for it. Nothing but running, biking and swimming.

On race day, I gave it everything I had. The pain is unreal. The heart rate never dropped below 165bpm and often was seen at the 180bpm mark while wheezing for air on some of the steep rocky climbs on the Mountain bike portion. (As you can see below)!

I managed to improve on all 3 of the disciplines. Overall I improved by 9 minutes to finish the race in 2:41.24. I was stoked by this improvement. It was not at all easy but the training paid off.

Its funny how many times your mind tells you to stop because it’s too hard. I shut that voice out of my head really quickly during an event like this and replace it with one of encouragement and persistence. It’s so easy to tell ourselves we can’t do it. In fact, I think it is part of our inherent nature.

It was on my way to this very race last year that I heard one of the most eye opening mind-set theories that I have ever heard in my life…
On my 1.5 hour drive to Rocky Gap State Park (where the race took place), I popped in a book on tape that was lent to me by a good friend. The book is called “The Story Of You: And How To Create A New One” by Steve Chandler.

I got to listen to the first 8 chapters on my drive up and I’ll tell ya… it had me pumped up more than any pre-race music I had queued up in my Ipod. The book talks about how we all have a story about who we are and how we tell it to ourselves and others; and how this story we tell is the most false and limiting part of our lives. How we are motivated by the stories we want others to tell of us. Sometimes, it’s the story that others have wanted us to live for them as they want us to be(twisted but very true). But is it the story we think we are stuck in; what we really want for ourselves?

It also discusses how certain challenging obstacles in life have stories attached to them of how difficult they are and therefore, we listen to the story associated with it and never challenge ourselves to do it(i.e. Triathlon or other event).

Within the first 5 chapters Steve Chandler put into words something about personal trainers that I don’t think I have ever heard said so well (and couldn’t agree with more)…
“People Hire Personal Trainers to physically inspire them to do things they did not believe they could do. They are story busters who work not with your story but with your body’s energy, your potential. People hire coaches, consultants, trainers who see their potential and don’t care at all about the story that was previously running the show”
Wow!

This was extremely reaffirming to me about why we do what we do and it couldn’t be more true. I love what we do and love to share this passion with you. I love helping people change their story of themselves. Helping you reach goals you may have thought were never possible.

Therefore, I’d like to make you a special offer to help us be able to share our passion for fitness with you…

You may remember Mike made you a special offer a few weeks back that he didn’t want me to know about until after he did it to see if it worked. It was the “Please Call me ASAP” email. Well, I’m glad he did it. The response was pretty over-whelming.

If you didn’t call him, you really missed out on a special opportunity. But, since I’m still on such a “high” from my triathlon, I’m letting him make you that same crazy deal again.

There’s one catch, you still need to call him ASAP to receive it
The offer will run until the end of July. Therefore, call 1-888-872-7961 right now and press 1 to talk to Mike and mention “The Story of You” to receive this incredible deal.

I’m doing this because I can not imagine my life without fitness and the way it allows me to challenge myself. I really just want to share that feeling and help you reach your true potential and change the story you keep telling yourself and others about why you can’t lose weight and finally get in shape.

Here’s to your new story,

Dennys Passeto

PS: If you’d like to check out “The Story Of You”, here’s a link to where you can check it out and grab your own copy…
The Story Of You

PPS: Here’s a link to the race results from the Triathlon…
Xterra Triathlon Results AND a great pic of the finished product!
http://www.xterraplanet.com/races/view_results.cfm?race_id=1053&page=2
PS. Have you tried any events/races recently? If so, I’d love to hear about them or any personal records you may have achieved.

We want this blog to be about building a community of fitness-minded, health conscious individuals who can share their struggles, triumphs and training tips with us and our community!

Please share this article with anyone you know would be inspired by it or have anything to add. Click the button below to share it with your friends on Facebook!

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It’s rare that you see fit, lean people walking around drinking diet soda. And just the same, it’s rare to encounter someone who is struggling to lose weight who doesn’t have a 3 diet soda per day habit! Also, when you look at the major jump in the obesity epidemic, it coincides very definitely with the introduction of artificial sweeteners into large quantities of the American food supply. So, common sense tells me that there is a definite correlation between the two, but what does science and research say?

A huge body of research has proven that the human body undergoes a series of hormonal and physiological responses that prepare the body for food intake. This response can be initiated by something as simple as smelling or thinking about food. (We’ve all had the experience of having your mouth water when you smell your favorite treat baking in the oven).Your brain begins to send signals to your body to prepare for the arrival of nutrients in order  to maximize nutrient absorption in the small intestines and to minimize the effects that the food will have on your natural hormone balance.

The trouble is, this same metabolic response occurs when the body is given the sweet taste that is contained within sugar substitutes. When you feed your body non-caloric and non-nutritive sweeteners like aspartame (Nutra Sweet and Equal), saccharin (Sweet and Low), or sucralose(Splenda),it gets confused. These sweeteners make the brain start to send the signals that calories are on  the way and trigger a whole set of metabolic responses and hormone surges. However, when the calories don’t arrive, your brain tells your body to go out and get them! Your appetite naturally increases, even if you’re full, and cravings usually come in the form of high carbohydrate foods to quickly fill the void and feed the insulin response that has already occurred.

A great study was published in the Journal of Behavioral Neuroscience by a group of scientists, doctors, and medical researchers from Purdue University which closely examined the effects of  artificial sweeteners on weight gain. The researchers gave two different groups of rats  some yogurt, one batch sweetened with natural sugar and one with saccharin, then monitored their behavior, eating habits, and physiological changes over the next few weeks. Their findings were eye opening.

The researchers found that the total food consumed over the next 14 days dramatically increased only in the artificial sweetener group. Despite them taking in fewer calories from the yogurt itself, their overall caloric intake following the consumption of the artificially sweetened yogurt increased substantially. Second, this group gained a significant amount more weight than the natural sugar group, and of course, their body fat increased as well. The third finding was that the rats that were fed the artificial sweeteners actually lost several  degrees in their core temperature, which is a definite sign that their metabolism slowed down.

So, not only did the artificial sweetener group of rats gain more weight and body fat, but  their metabolism was indefinitely affected, which led to increased caloric intake well after their initial intake of the sugar substitute.

The point is, not all calories are created equal. Quality can be just as important as quantity.  When foods are low in calories, they don’t necessarily translate into being good choices for weight loss. Furthermore, artificial sweeteners are just that – artificial. The human body is not designed to metabolize chemicals or other unnatural substances! Though sugar is obviously not the answer for weight loss either, at least your body recognizes it and can metabolize it naturally.

One final thought if you’re still not convinced. The number of Americans who consume products that contain sugar free sweeteners grew from 70 million to 160 million from 1987 to 2000. During this same time period, the incidence of obesity in American has doubled from 15 percent to 30 percent. In addition, within this time frame, the number of Americans who are considered overweight has grown from 30 percent to nearly 65 percent! Wow!

So what’s the bottom line? Avoid artificial sweeteners like the plague! Your weight loss efforts and your overall health will thank you!

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While this certainly isn’t an ideal scenario, it happens to
the best of us from time to time. So, are there healthy options
out there that are still quick and accessible? Of course! But
first, I’d like to caution you that many of the foods that
have gotten the “healthy” nod are actually laden with sugar,
fat or preservatives, despite being marketed as health foods.
I will share a few of the main culprits with you.

Protein Bars. Most of these are basically glorified candy bars.
They’re packed with sugar or artificial sweeteners, and I
challenge you to find a single ingredient on the label that
you actually recognize or can pronounce. The point is, they’re
loaded with junk. The end result – your body can’t properly
metabolize them.

Bran muffins. This is a big one. Many people think the word
bran is synonymous with healthy fiber. Bran muffins contain
two of the worst ingredients for spiking your blood glucose
levels- sugar and refined flour. The fact that they might
contain a few grams of fiber is insignificant. What’s worse -
most bran muffins you pick up at your local 7 Eleven or
Starbucks contain upwards of 450 calories and over 25 grams
of fat!

Frozen Diet Meals. Weight watchers and Lean Cuisine come to
mind. Just because they have a “healthy” label on them doesn’t
make them open game. Most of these frozen meals average about
600 milligrams of sodium and offer very little nutritional
value, if any. In addition, they’re often so low in calories
that chances are you’ll be running back for a second helping
soon after eating them.

Fruit smoothies. I’m talking about the ones you pick up at a
store. You can perfect a healthy fruit smoothie at home if you
know what’s going into it. Most of the fruit smoothies that you
get as quick pick ups contain very little fruit at all. Almost
all of them have added sugar or high fructose corn syrup, and
are usually made with ice cream to give them a sweet flavor.

SUBWAY. I know, this is disappointing. Jared wouldn’t possibly
twist the truth about Subway sandwiches being good for you,could
he? Sure, if you have the choice of turning into the Subway
parking lot or hitting the drive thru of McDonald’s, then
Subway is your healthier option. But you do have the option, so
my advice is – opt out of this one. Their 12 inch subs, even
on their “healthy” breads contain about 92 grams of carbohydrates
and are loaded with over 2000 mg of sodium. Talk about a great
way to shock your metabolism. Yuck!

There is hope, however, you just have to know what you’re
putting in your body. There are plenty of quick foods that you
can grab on the run that will not destroy your weight loss
efforts. Opt for foods that don’t contain ANY ingredients.
When I’m stuck out on the road or working all day, I stop for
an apple and a bag of almonds. If you’re absolutely stuck
having to reach for quicker options, then you can still reach
for jerky, low-fat cheese sticks or trail mix.

Train yourself to question the actual content of the foods
that are marketed as good for you, and you will make some
shocking discoveries!

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Now, I’m not discouraging anyone from exercising outdoors. Our
bootcampers are out there 3 days a week sweating it out in the
heat! However,there are some important factors to consider when
you’re working out in the heat and humidity that the Summer
brings. After all, no exercise program is effective if you’re
not protecting your body and staying safe!

Dehydration is usually the basis for all heat related illnesses.
When it’s severe, dehydration can cause heat exhaustion that
affects the entire cardiovascular system. Fluid is lost from
the entire body, including the bloodstream, forcing the heart
to work harder to maintain the same level of physical output.

This may only occur in extreme situations, but even mild
dehydration can cause symptoms that make it uncomfortable, and
perhaps dangerous to exercise outdoors. Some of these symptoms
include headaches,dizziness, nausea, cramping and poor
concentration, among others. To help you get the most
out of your exercise program and be able to maximize your
performance, here are some tips to ensure you stay well hydrated
during activity.

Drink fluids before, during and after exercise, instead of
trying to rapidly replace fluids during exercise only. Drinking
at intervals will provide more adequate hydration and urine
production during periods of exertion.

Account for the sweat loss that occurs during exercise when
determining how much water you should drink to replace your body’s
lost fluids. As a guideline, you should drink at least 16 ounces
of water for each pound lost during exercise. In addition, you
should consume about 8 ounces of water every 20 minutes during
bouts of higher intensity exertion.

Thirst is a poor guide for dehydration. If you’re feeling
thirsty, you’re already dehydrated! Be proactive in getting
adequate quantities of fluids prior to your workouts.

Avoid caffeine and alcohol consumption, as well as many energy
drinks. These are natural diuretics, and will increase urine
production, which will promote rapid dehydration as the body
releases fluids faster than normal. You can also monitor your
urine stream to determine if you’re well hydrated. Clear or pale
urine usually indicates adequate hydration, where as thick or
concentrated urine streams indicate dehydration.

Replace your body’s electrolytes, especially sodium and potassium.
Unfortunately, water alone does not accomplish the replenishment
of these vital substances. Sports drinks, such as Vitamin Water
will help to restore your depleted electrolytes and can also
provide a quick dose of carbohydrates to the working muscles.
Beware of drinks like Gatorade, as they are sweetened with
High Fructose Corn Syrup and other artificial food colorings.

Finally, avoid excessive water consumption as well. If water
consumption is so extreme that diluted sodium in the bloodstream
occurs, it can cause a condition known as hyponatremia, which is
rare but can be fatal. It has been known to take the lives of
several endurance athletes like marathoners. The symptoms are
very similar to those of dehydration so it can be difficult
to detect.

The point is, be aware of your hydration while you’re outdoors
in the heat that we have been experiencing. Don’t make it an
afterthought!

This is the best time of the year to get in shape and stay active
while enjoying the elements. Just be sure to do it intelligently
and safely!

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There are definite challenges to achieving a high level of  fitness and health,and weight loss is no different. There are  several barriers that come to mind when I think of people  trying to figure out “how to” find the right weight loss solution.

Sure, it’s possible that the answer lies within a scientific formula. Maybe it is that people struggle because of genetic dispositions, hormonal imbalances, or naturally slower metabolism. Or maybe it’s because they’re not eating the perfect balance of macronutrients. Or, sure, it could be because their exercise program doesn’t have the perfect balance of cardiovascular and strength training. These are all possibilities.

Luckily, science and research has come a long way in the  world of fitness, and there are hundreds of ways to lose weight that are scientifically backed. No wonder weight loss is a multi million dollar a year industry!

My point is, you already know “how to” lose weight, get fit,  and achieve a high level of fitness. And if you don’t, you  certainly have an abundance of resources at your fingertips to show you the right way. There is so much information out there on exercise science, nutrition, stress management and supplementation, that you’re sure to find a solution that works for you.

The problem not that people do not know “how to” achieve their fitness goals, it’s that they lack the real desire within themselves to relentlessly pursue their goals. Desire is not merely a hope or a wish, it is a keen pulsating drive that comes from within to achieve a goal. In other words, they lack the “want to.”

I don’t mean “want to” as in “I wish it could happen” or “I’d  like to but…”.  I mean want to as in “I’m committing to this because it’s what I want to prioritize in my life”.  When you  really, truly take that leap and take ownership of this desire, nothing can stop you.

The fact is, you can find the “how to” anywhere when it comes to losing weight. Books, nutrition plans, home workout programs, and of course… personal trainers!  These are all great resources, but until people find the burning drive inside of them to  pursue their fitness goals regardless of the obstacles, these resources mean nothing.

You can ask any of our trainers which of their clients are most successful in losing weight, and they will all tell you that it’s the ones who have decided to. It’s just that simple!

So, if you’re finding yourself struggling, search within  yourself, only there will you find the REAL solution to achieving your goals.

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By: Chad Ciri

Being a total health and fitness fanatic, I’ve experimented with just about every eating and exercise plan out there. That alone has brought me to despise just about every fad diet that has hit the streets! While bits and pieces of all the fad diets out there like the low fat diet, the Atkins, the South Beach Diet, etc. make some sense scientifically, they’re all either unsustainable for a long period of time, or they’re fundamentally flawed.

After discovering Mark Sisson’s website (marksdailyapple.com), I realized that his belief system on nutrition and exercise was very much in line with mine, in that a lot of the “conventional wisdom”, or what we have been led to believe are facts,are actually inaccurate when it comes to health and nutrition. So I bit the bullet an ordered his book.The short of it is, the way I look at nutrition has been forever changed!

While I won’t get into every detail of the Primal Blueprint, the eating plan is what I found particularly powerful. Mark uncovers an overwhelming amount of evidence and research that strongly suggests that the start of the obesity epidemic, along with the skyrocketing numbers of cases of heart disease began with the emergence of agriculture. Many anthropologists suggest that the human species reached its peak in terms of body composition, bone density and brain size about 10,000 years ago. Our physical decline occurred at the development of agriculture when humans began to harvest wheat, rice, corn and other grains.When you look at the relationship in timing, it’s an eye opener!

Unlike what the modern day Food Pyramid would prescribe, the Primal Blueprint eating philosophy recommends an essential elimination of grains from the diet. While most of us know by now that processed carbohydrates and sugar are unhealthy and hindering to weight loss efforts, most people still look at whole grains as “healthy” carbohydrates. The fact is, grains still have the ability to spike your blood glucose levels, which in turn trigger the insulin response. Moderating your insulin levels is absolutely essential to achieving or maintaining a healthy body weight. Quite simply, if your insulin levels are constantly elevated, your body will always be in fat storage mode…and NO amount of exercise will reverse that!

So how does this eating plan break down? Good question. To simplify it, it allows you to eat just about anything you want…as long as it comes from a natural source!

The Primal Blueprint eating plan prescribes an abundance of foods solely from animal and plant sources. Included in this are (some of these may surprise you), eggs, bacon, salads, burgers, steaks, nuts, seeds,fruits and raw vegetables. In short, if you can grow it from a seed or you can kill it, you can eat it! Your carbohydrate intake will likely be lower than usual, but you still get plenty of good carbohydrates from fruits and vegetables.

When you eat according to the Primal Blueprint laws, you may be surprised by how much it allows for fat intake. I sure was! Before I sampled this eating plan, about 30% of my overall intake came from fat, and I calculated that about 50% of my intake now comes from fat after shifting to this plan.I went into this a little skeptical of the higher fat intake, but was pleasantly surprised by the results.

After 6 weeks of eating on this plan, I lost nearly 12 lbs. and lost almost 3 percent of my body fat…no joke! That’s a significant decrease in such a short period of time, especially considering that I wasn’t overweight or carrying excessive body fat prior to starting the plan. Specifically, I dropped from 175 lbs. with 12 percent body fat to 163 lbs. with 9 percent body fat. The point is, this eating plan can work for you whether you’re trying to lose 100 lbs. or if you’re already fit and just trying to shed that last stubborn ten pounds. The best part of it was that my energy levels actually skyrocketed, which surprised me given the rather drastic decrease in carbohydrate intake (about 125 grams per day). And honestly, the only real change I made was replacing oatmeal with fresh fruit and brown rice with steamed vegetables. This plan does not require you to make drastic changes nor eliminate all of the foods you love.

Sisson also emphasizes the importance of intelligent exercise. Intelligent is the key word here. Changing your body does NOT mean having to sweat it out through an hour and a  half of spin class every day. Instead, bring it back to how our primal ancestors moved when they were fighting for survival – occasional heavy lifting, occasional high intensity sprints (presumably from evading the danger of being attacked by wild animals), and LOTS of moving at a lower intensity level. Yes, I’m simplifying here, but walk, lift, and sprint…and you will achieve changes in your body that you may have thought were impossible.

There are many other “primal” laws to live by that Sisson discusses in detail, all of which are powerful and are scientifically backed by research and history. I highly recommend this book to anyone who wants to be inspired to make some positive life changes. I have no personal investment in whether anyone buys this book (though I’m starting to think Mark should pay me for writing such a good review), but I can say with confidence the primal eating philosophy alone drastically helped me make some huge changes to my body composition, and I’m absolutely certain it can do it for anyone else who may be struggling to lose weight! Integrate this eating plan and a guided “intelligent” exercise program from a fitness professional, and you WILL see the changes you deserve!

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I’m sitting here waiting for my return flight back from my friend Keith’s wedding that just took place in Key Largo Florida and I’m listening to an audiobook that has some phenomenal nuggets for ideas, inspiration, information and I just had to share them with you.

If you hadn’t been able to tell by now, I’m really into self improvement books as I’ve mentioned them several times in the past. You also have probably heard me reference one of my favorite authors and coaches many times recently – Steve Chandler.

Some how Steve always seems to say something that resonates with fitness or with me personally.

In his most recent audio book “Mindshift” Steve discusses the shift that needs to take place in the mind in order to kick your life into high gear and achieve everything you’ve always wanted to achieve. Whether it be in your own fitness, business, relationships, etc…

The part that I really wanted to share with you was the part where Steve discussed a peculiar but powerful method to light a fire under his own ass to lose 20 lbs.

Steve meets monthly with his mastermind group to exchange ideas and network with other business owners. At the beginning of his turn to share, he looked at all 20 members of the group, turned around and wrote his weight on the white board behind him. He then looked back at all of them and said, “If the next time we meet, I do not weigh 20lbs less than this number I put up on the board, I will put
$1000 in each one of your chairs prior to your arrival here the next time we meet”

WOW! I think that is the single biggest act of commitment to lose
weight that I have ever heard. Steve goes on to explain the psychology behind this bold undertaking.

He doesn’t want to shell out 20k(even as rich as he probably is, that’s a lot of money), he taps into his human ego because he doesn’t want to look like a failure in front of his most respected peers, and he wants to create a sense of urgency to get it done now, etc… He access all the shallow fears that we have as man and used them to create a positive response within himself.

He doesn’t want to come back and have them look at him like he still chubby. He doesn’t want to appear weak and show that he has no inner strength. he doesn’t want his desire to indulge in food to appear greater than his desire to his commitment.

I thought this was an amazing commitment strategy. This may not be the right strategy for everyone or the absolute way to do it. But it is another place within yourself that you can tap into to help yourself achieve your goals.

People commit to things they want to make a priority every day. Make your health a priority.

He explains this topic and many more way better than I will be able to so please listen for yourself (More on how you can do
this below).

So, how can you apply this to yourself? You could make this commitment to some of your peers with a much smaller dollar amount that suits your budget. You can make it a competition between friends, but best of all, this strategy doesn’t have to involve money.

You can commit to mow your friends lawn, watch their kids while they get away for a weekend, etc.. Be creative, come up with something that you really DO NOT want to do.

But most importantly, this is about not wanting to fail

Make your goal realistic. Even if it is 5lbs in one month.

The goal of this is to light a fire under your own ass. It’s putting your money(so to speak) where your mouth is. It’s creating something instead of waiting for it to happen. Its taking planned,decisive commitment.

Now if you hung in there with me until now, here’s the gift
that I want to give to you. Steve Chandler is an extremely
generous and selfless man. He actually gives away his new
audio book absolutely, 100% for free. It’s a free download.
I put it on my Ipod and listened to it in the car, on the plane,
on the beach, on my computer, etc… And so can you…

Click here to download Steve Chandler’s Mindshift for Free

And again, Steve’s site is www.ClubFearless.net if you’d like
to learn more about him and his other books. One of my
favorites to this day is “The Story Of You” which you can see
my review here…

The Story Of You Review

Hope you enjoy it as much as I do,

Dennys Passeto

PS: If you have any friends or family that would appreciate
this audio, please share it with them.

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