America Needs an Attitude Adjustment

To say that most Americans are concerned about their weight is an understatement. Obsessed is more like it, and we spend more than $50 billion per year feeding that obsession. And for what? To achieve an impossible ideal of thinness and beauty that is virtually unattainable to the vast majority of people? Instead of being thinner, we are no better off than we were 10, even 20, years ago. In fact, the situation is worse: One out of every three American adults is now considered overweight. Not surprisingly, this corresponds roughly to the number of Americans (65 million) who are dieting at any one time.

It seems that all those devices and diets, potions and powders, supplements and artificial sweeteners have done little to nourish what is really important - one's self-esteem. This factor has been largely ignored by traditional approaches to weight loss. Fortunately, a new generation of researchers, physicians and health-promotion specialists are diligently working to change this by promoting what they call the new weight paradigm.



Be Careful What You Assume

At the foundation of this new approach to weight loss is a change in assumptions. For most of the twentieth century, people have simply assumed that thinness is essential for both good health and happiness. And those who are not thin, it also is assumed, must lack willpower and either eat too much or not exercise enough. The solution to being overweight, then, is to simply eat less and exercise more.


Clearly, as statistics bear out, it's not that simple. Diets rarely work. Those who have tried them - and failed - know this, and now physicians and weight researchers are acknowledging it as well. Factors such as genetics and physiological mechanisms are finally receiving due credit for their roles in determining body shape and size.


It's All About Lifestyle

The new weight paradigm focuses on things other than weight loss: healthy eating, regular exercise, positive self-esteem, and perhaps most importantly, self-acceptance. Being healthy has less to do with a number on a scale than the ability to balance and nurture all aspects of one's life: the emotional, mental and spiritual, as well as the physical. Here is a breakdown of the old assumptions and alternative solutions according to the new weight paradigm: Old: Restricting calories is the best way to lose weight. New: Healthy, relaxed eating in response to hunger and satiety cues is the key to developing a comfortable relationship with food and avoiding eating disorders. Old: Exercise is necessary to lose and keep weight off. New: Exercise is an excellent way to improve one's health and enhance quality of life. Old: People need to be thin in order to be healthy and happy. New: People naturally have different body shapes and sizes, and need to accept themselves for what they are.


The key to making positive changes - which may or may not include weight loss - is to consider all the different facets of one's life. Dropping a dress or pants size will mean little if constant fatigue from restricting calories leaves you unable to play with your kids. Disordered eating patterns caused by pressures to be thin can result in zero self-esteem. And constantly rating yourself against some 'ideal' standard offers little more than a lifetime of dissatisfaction and frustration.


This new weight paradigm is not likely to gain speedy acceptance in a culture that values thinness and willpower so highly. However, the choice to be healthy and happy by selecting self-acceptance rather than an enforced ideal is yours and yours alone.

When you are ready to commit to a change, contact the experts at http://www.befit4lifenow.com/. Trainers and nutritionists are available to get you headed in the right direction.


Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Learn more about ACE FitnessMatters or get your subscription today at our online store. Call (800)825-3636 for more information.

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Got stress?

After dealing with 45 minutes of traffic, you dash into work 15 minutes late. You're greeted with ten urgent phone calls to return, three meetings scheduled, and a pile of projects two stories high on your desk to be completed by the end of the day. Feeling a little stressed? Let's face it; stress is a natural and inevitable part of every day life.

Your daily script may read slightly different than the scenario above, however, stress on the job is a reality. In fact, job-related stress has become an area of increasing interest among researchers. Studies have shown that job-related stress may have negative consequences on our health as well as our mental and emotional well-being.

We all need a little stress in our lives to motivate us, help us reach our goals, and give us the energy and focus to complete important tasks. We live in a fast paced, convenience-oriented market, where productivity equals success. This lifestyle inherently increases the stress load in our lives. Whether the stress we encounter at work is environmental, physical, mental, or emotional; stress can have negative consequences on our health. In fact, chronic stress has been linked to hypertension, migraines, irritable bowel syndrome, anxiety, depression, and other common physical illnesses.

By taking a holistic approach to combating stress in the work place, we leave no room for stress to get the best of us. That means following a plan that addresses the mind, body, and spirit. Here is a sure fire program which will help you reduce and cope with stress on the job. It's quick, it's easy, and it works. So, give it a try!
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Our body's response to stress is greatly dependent on how we perceive stress. Monitor what you are thinking when you're feeling stressed. If we think something is stressful, our body thinks so, too.
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THE MIND

It is important to recognize stressful situations in your work environment. Let your body be your guide. Whether you feel tightness in your shoulders, notice your breathing is shallow, or have a pounding headache, your body will send signals when you are stressed.

Our body's response to stress is greatly dependent on how we perceive stress. Monitor what you are thinking when you're feeling stressed. If we think something is stressful, our body thinks so, too. For example, the next time your boss gives you another project to be completed by the end of the day, don't feel stressed and overwhelmed. Instead believe the task is achievable by reframing stress-producing thoughts to stress-relieving thoughts. Don't underestimate the power of the mind!

THE BODY

The five-minute stress buster exercise routine: Repeat each exercise 8-10 times to bulk up your stress-relieving abilities.

Shoulder Shrug: Sit in a chair with your back straight and arms by your sides. Shrug or lift the tops of your shoulders up toward your ears. Hold the position for 2-3 seconds then relax your shoulders and lower to starting position.

Shoulder Roll: Sit with your back straight. Relax your shoulders. Pull your shoulders straight back and your shoulder blades together. Hold for 2-3 seconds then relax.

Arm Stretch: For an upward stretch, interlock your fingers above your head with palms upward. Push your arms slightly back and up toward the ceiling. Hold for 5-10 seconds and release. For a forward stretch, keep your fingers interlocked. Bring your arms in front of you and push out. Hold for 5-10 seconds then release.

Neck Stretch: Relax your shoulders and sit straight in a stationary position. Rotate your head as far to the right as is comfortable and hold for 2-3 seconds. Repeat to the left side. Then slowly lower the right side of your chin toward your right collarbone and hold for 2-3 seconds. Repeat on the left side.

Finger Spread: Put your hands out in front of you. Make a fist, then spread your fingers wide and hold for 2-3 seconds.

THE SPIRIT

In a stressful situation, it is important to remember the things that nourish your spirit. Take a few minutes to take a few deep breaths. Breathing from your lower abdomen, inhale for a two count and out for a four count. Try doing five repetitions.

If you can have music at your job, play some soft relaxing tunes. Music can transport you into a peaceful and relaxed space while reversing your mood from frustrated to serene.

Take a look out of the widow or take a walk outside. Being one with nature, even for just a moment, can shift your mindset and release tension.

Laughter is also a great way to release stress and increase your outer and inner vitality.

There you have it. No more excuses. You have a plan. Put it into action and create more balance and health in your workplace, and more importantly, in your life.

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Basics of Sports Nutrition

Understanding sports nutrition can help you make food and drink choices that will complement your physical activity, as well as help improve your endurance, speed recovery from exertion, lower risk of injury and assist in rehabilitation. According to San Diego nutritionist Patti Tveit Milligan, MS, RD, most of the nutrients required for athletic performance fall into two categories: 1) macronutrients, which are required in large quantities and 2) micronutrients, which are required in small quantities.

Top Four Macronutrients

1 Carbohydrates. Most athletes should get 55 to 60 percent of their total calories from carbohydrates. Pasta, rice, beans, fruits, vegetables, and whole-grain breads and cereals are good sources.

2 Protein. Research suggests that athletes require slightly more protein than their sedentary counterparts—between 1.2 and 2.0 grams per kilogram (g/kg) of body weight, compared to 0.8 g/kg for inactive people. Good protein sources are lean meats, chicken, shellfish, fish, soy, eggs, and low-fat milk products.

3 Fat. Optimal performance has been noted in athletes who consume 20 to 25 percent of total calories from fat. Unsaturated fats, like those in olive oil, nuts, avocados and fish oil, are the healthiest. An emphasis should be placed on obtaining essential fatty acids, especially omega-3 fatty acids found in cold-water fish, leafy greens, walnuts, almonds, and flaxseeds.

4 Water. Daily energy expenditure of 2,000 calories requires a minimum daily water intake of 64 to 80 ounces. Water needs increase with higher temperatures and humidity, as well as with the consumption of alcohol, coffee, and soda.

Top 10 Micronutrients

1 Calcium. Calcium is second only to water as the most important nutrient for exercisers. The recommended intake of calcium is 1,000 to 1,500 mg daily, depending on age.

2 Iron. Athletes who train more than six hours a week should have their iron status checked yearly. The recommended intake of iron is 10 to 15 mg per day—more is definitely not better. Note: Iron overload is associated with heart disease and colon cancer.

3 Magnesium. The recommended daily dosage of magnesium is 250 to 900 mg. Endurance and ultraendurance athletes need to consume quantities at the higher end of the range. Good sources of magnesium are wheat germ, nuts, rye, soybeans, and figs.

4 Potassium. Potassium aids in muscle hydration and recovery from fatigue. The recommended daily intake of potassium is 200 to 500 mg from sources such as fruits, vegetables, and whole grains. Note: Potassium overload can have a toxic effect on the heart.

5 Selenium. Selenium benefits the immune system and helps repair daily cellular damage. Intake 100 to 200 micrograms per day. The best sources are Brazil nuts, beans, bran, garlic, mushrooms, and seafood.

6 Sodium. Sodium helps prevent dehydration. A safe daily intake for sodium is 1,000 to 4,000 mg. During ultraendurance activities, athletes should consume 100 to 300 mg of sodium per hour.

7 Zinc. Zinc aids in postexertion tissue repair and helps convert food to fuel. The safe daily range for zinc is 15 to 45 mg from sources such as bran, fish, wheat germ, and yeast.

8 Vitamin E. Vitamin E is a critical antioxidant, but it is nearly impossible to get adequate amounts from food sources (olive oil, almonds, hazelnuts, sunflower seeds, salmon, and wheat germ) alone. To get a daily dose of 400 to 800 International Units (IU), supplementation is necessary.

9 Vitamin C. Most sports scientists recommend at least 1,000 mg of vitamin C per day for consistently exercising individuals exposed to city-based environmental toxins, such as smog. Vitamin C sources include strawberries, bell peppers, cantaloupe, kiwi, citrus fruits, and potatoes.

10 Beta-Carotene. Recommended daily dosage of beta-carotene is from 25,000 to 50,000 IU per day. Many researchers advise athletes to emphasize dietary food sources first (fruits and vegetables) and then supplement 15,000 to 25,000 IU per day from natural marine sources (seaweed).

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Drink Your Fat A-Whey

We have long known that weight training, combined with a high protein diet, results in greater muscle gains, and there are stacks of research to back this fact. This is why protein supplementation is such a crucial part of every body builder's and weight trainer's muscle building regimen. After all, protein makes up approximately 80% of the dry weight of skeletal muscle, and growing muscle cells need an abundant and constant supply of amino acids for renewal, repair and synthesis of new proteins. For years whey isolate has been the king of all muscle building proteins. However, new research indicates whey protein is also a powerful fat-loss and anti-catabolic supplement.

Recently scientists from the Minnesota Applied Research Center investigated whether a whey protein-based supplement, high in leucine and bioactive peptides, would enhance weight loss while undergoing modest dieting. A total of 106 aged weight, matched subjects were evenly distributed between control (CTRL) and whey protein (WP) groups.

In this 12 week double-blind study, which is the gold standard, subjects followed similar diets (approximately 55% of calories as carbohydrates, 15% as protein, and 30% as fat). Researchers calculated individual dietary calories on the basis of resting metabolic rate (measured by indirect calorimetry) x 1.3 minus 500 calories, such that each subject was in an approximate 500-calorei deficit per day. The subjects ingested either a placebo of whey protein drink 20 minutes before breakfast and dinner.

After 12 weeks both groups showed significant weight loss, with no differences in total weight loss between groups. However, compared to CTRL, the WP subjects maintained more lean mass and, in contrast to the CTRL group, their weight loss was attributed to increased fat loss. Whey protein has proven to be the jack-of-all-trades muscle builder and lipolysis-enhancer.

-MuscleMag Oct. 2008

BeFit4lifenow has a variety of supplements including whey protein to assist in your weight loss, fat loss, or muscle building goals. Please  visit Our store if you would like more information or if you would like to purchase supplements such as whey protein.

Overtraining Increases the Risk of Colds and Flu

Overtraining Increases the Risk of Colds and Flu


Overtraining is a natural hazard of competitive sports. Coaches and athletes, in their quest for better performance, follow intense training programs in the hope of gaining an edge over the competition. However, a fine line exists between programs that improve condition and those leading to overtraining and illness.

Overtraining is an imbalance between training and recovery. The consequences can be sever, and include decreased performance, colds and flu, injury, depressed immunity and psychological depression. Training programs must be intense enough to improve fitness and skill, yet provide enough rest to ensure adequate recovery. Chronically-over-trained athletes who get injured or crash may never reach their former levels of performance.

Researchers from the University of Illinois, in a review of literature, concluded that prolonged intense exercise suppresses the immune system and increases the risk of upper respiratory infections. Moderate-intensity exercise, on the other hand, improves immunity and decreases the risk of illness. The training program must be hard enough to promote fitness and improve immunity, but not so hard that it results in serious illness or injury. Hard work is important for increased fitness, muscle mass and strength, but overwork leads to break-down and failure.

Exercise Sports Science Reviews, Muscular Development January 2010
Mike Fonseca


Head Virtual Coach

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Finally, a HEALTHY way for organizations and schools to raise money!

Healthy Fundraising



If you have kids you know about fundraisers. Whether it’s a school, organization, or a church, community support is a must. We have all been there: your child comes home and lets you know if he sells the most cookie dough, cinnamon rolls or candy bars he wins a bike or the latest video game.  Meanwhile, we are trying to keep our families fit and healthy. 


BeFit4LifeNow.com offers an alternative; a healthy new way to raise money for organizations.



Your school or organization can earn great money while promoting a healthy lifestyle, by selling monthly memberships to the BeFit4LifeNow.com Online health and fitness system.


Organizations can sell monthly memberships at a discounted rate with a profit of $10 - $15 per membership (based on number of memberships sold). Plus, every time a customer renews, $10 will donated to the organization!
For a sample of a current fundraiser or to take advantage of this Huge discounted rate immediately and help a participating organization, click this link www.befit4lifenow.com/thsrangerettes.


Why BeFit?


BeFit4LifeNow.com has a healthy solution for you and your family. By purchasing a one-month online membership to our fitness and nutrition program, you are not only contributing to the success of your organization, but you are giving yourself access to a wealth of health and fitness information and support. Our trainers will customize a fitness program for you based on your individual goals and needs. In addition, you will receive a customized nutrition program developed just for you based on your personal preferences. However, the biggest benefit is our team; constant contact with your own personal virtual trainer and nutritionist.


In addition to helping your organization, additional proceeds will go towards FitFree, a non-profit division of BeFit4LifeNow which provides funding for fitness programs and extra-curricular activities for local students. 

Selling is EASY! Memberships can be sold in person and online, to increase sales!

1. Memberships can be collected in person for individual credit by filling out an order form and submitting payment of $28 for your one-month membership in cash or check made payable to BeFit4LifeNow. As soon as the order form is received, a confirmation email will be sent with login instructions.
2. Log on to www.BeFit4LifeNow.com and click on “Have an access code?”  Change access code to your organization's code and continue with online signup process. Your account will immediately be available and ready for customization.


If you would like to get more information on how to get your organization started or to begin raising money immediately, contact us at fundraisers@BeFit4LifeNow.com.

Image via Wikipedia

You know how it goes: You go on a diet. Soon you feel deprived of the foods you like. Then you cheat. So you go on a more extreme diet, cheat again and feel even worse about your failure. As the cycle continues, you feel increasingly unhappy with your body and out of control with food. The extra pounds don’t really decrease, but your self-esteem certainly takes a dive.


Lisa Druxman, MA, creator of the Learning Eating Awareness and Nutrition program, gives these reasons why the very common yet vicious dieting cycle may be more harmful than you imagined:

Eating between 500 to 1,200 calories per day (typical of diets) slows your metabolism, may result in loss of muscle (which you don’t want to lose) and may not supply the nutrients you need to be healthy.

Some studies suggest that dieting may prevent your body from producing enough serotonin to maintain your mood level, leading to food cravings and overconsumption of carbohydrates and sugar.

Some experts believe the body fights to maintain a natural set point, regardless of food intake, and diets might even elevate the set point and increase the size and number of fat cells.

The dieting cycle can produce feelings of deprivation, self-blame, lowered self-esteem, stress, and depression.

Druxman offers these 10 steps for breaking the diet cycle and starting a healthy, new relationship with food:

1. Redefine Health. Start to measure your well-being by how you feel rather than by what number you see on the scale. Are you strong? Do you have energy throughout the day? Can you walk up stairs without being out of breath? How is your cholesterol level and blood pressure?

2. Counteract Societal Pressure. Stop basing your goals on the images you see around you. TV ads for wrinkle cream feature 25-year-olds. Magazine pictures are commonly manipulated to portray ideals, not reality.

3. Choose a Realistic Target Weight. Are you shooting for a weight that you have not had since high school or college? Take an honest look at your beliefs about your ideal weight. Do you think it will result in a perfect body and a perfect life? Recognize the difference between your fantasies of weight loss and reality. Health care professionals such as nutritionists, physicians, and personal trainers can help you achieve a new perspective.

4. Make Sure the Timing Is Right. If you are facing multiple stressors or looking for short-term results (that upcoming reunion or a new relationship), move slowly. Real change takes long-term commitment and a supportive environment. By taking small steps you will avoid becoming overwhelmed and sabotaging long-term success.

5. End Deprivation. Do you feel addicted to certain foods? Chocolate? Cheese? You may actually be responding to deprivation. Take foods off your forbidden list and, in time, you are likely to stop overindulging. However, this process is slow and professional guidance may help.

6. Shift the Paradigm. Start concentrating on eating healthier, feeling better and being more active. Stop focusing on “good” and “bad” foods.

7. Take Baby Steps Toward Better Choices. Instead of giving up pizza altogether, try ordering one with chicken rather than pepperoni, or go lighter on the cheese topping. You get the idea.

8. Set Different Goals. Make physical activity—not dieting—your priority. Again, take small steps so you feel successful, rather than trying too much and setting yourself up for failure.

9. Build a Support System. Find supportive people, and teach them how to give you support, such as providing feedback for positive changes you’ve made, rather than negative comments for slips.

10. Find Positive Reinforcers. Make a list of positive reinforcers for encouragement, such as a massage, a new book or a bubble bath. Treat yourself after periods of regular exercise or other sustained healthy new behaviors. Remember, you can break the diet cycle!

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