Fitness Success News - Issue 49

Thursday April 10th, 2003

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Table of Contents

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1. Spring is here and summer is right around the corner...

2. Vitamin D Treats Congestive Heart Failure

3. Article: 5 Tips to Get That Beach Body FAST!

4. Success Quote

5. Quick Fit Tip: Caffiene, Medications, and Exercise

6. Healthy + Tasty Recipes

7. 2 FREE Personal Training Sessions

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I need your help!!!

Also, if you enjoy this newsletter please forward on to

your friends. they too can get a copy by visiting my

Thank you again for your support :)

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Spring is here and summer is right around the corner... ________________________________________________________

Are you going to be looking and feeling your best?

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Vitamin D Treats Congestive Heart Failure

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A lack of vitamin D may contribute to congestive heart failure, as

researchers found that patients with chronic heart failure have lower

levels of the vitamin in the blood.

Congestive heart failure occurs when the heart fails to pump blood

around the body efficiently and organs are not able to get enough

nutrients and oxygen.

Previous animal research has indicated a link between vitamin D and

heart failure, which spurred researchers to conduct the study on

humans.

Fifty-four patients with chronic heart failure (CHF) were compared

with 34 healthy people, and it was found that CHF patients had

vitamin D levels that were up to 50 percent lower than healthy

patients. The more severe the vitamin D deficiency, the worse the

heart failure symptoms were.

According to researchers, vitamin D may play a role in regulating

calcium concentration in cells of the heart muscle. If calcium

concentration is not controlled, muscle cells cannot expand and

contract properly, which means that blood will not be pumped

efficiently around the body.

Humans make vitamin D, but the majority is synthesized from sun

exposure. Lack of sun exposure, which is an increasing problem as

people spend long hours in offices or in front of television sets,

can result in vitamin D deficiency.

Future studies will determine whether CHF patients benefit from

increasing levels of vitamin D.

Journal of the American College of Cardiology January

2003;1;41(1):105-12

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Flatten Your Abs!

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As you may have noticed, we recently added a great new e-book to the

site titled 'Secrets Steps to Rock Hard Abs.' After getting this book

I was so impressed I asked the author if I could offer it to my

clients and customers.

If you are interested in targetting the mid-section, you MUST check

out this book! It's full of tons of training tips and routines with

detailed photos and descriptions. You can check it out here:

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5 Tips to Get That Beach Body FAST!

by Jesse Cannone

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Tip # 1 - STOP storing new body fat!

It amazes me how many people start an exercise program to lose weight

yet end up just packing on some more new fat later that day or the

next. So the number one goal should be to first stop storing new

body fat. You can do this very easily by eating small, balanced meals

or snacks every two to three hours. There are multiple reasons why

frequent feedings not only boost metabolism but also prevent storing

new fat. 

Here are just a few:

Frequent eating conditions the body to use fat for energy because the

body used to getting fuel and doesn't need to or tend to store is much

fat. Part of it is because it doesn't worry about when the next feeding

will be. I�m sure you�ve probably heard of the starvation mechanism and

know what it is - basically the longer you go between feedings to worse

it is as your body slows down the rate at which it is burning fuel to

conserve energy. The body is then more likely to hold onto the food as

body fat just in case it has to go another long extended period of time

without food.

By eating smaller and more frequent meals/snacks you lessen the likely

hood of providing too many calories at one time and therefore make it

much less likely that you�ll store any new fat.

Tip # 2 � short mini-workouts

I know you�re busy as most people are and you don�t have time for

marathon-style workout sessions 3 to five times a week. Most people

don't need to exercise that much or that often and nor do you.

Short bouts of exercise are as effective and sometimes even more

effective if done progressively than traditional exercise routines.

The reason is that these short mini-workouts can be done daily (even

multiple times per day) and this gives your metabolism a boost more

frequently.

Just 10 to 15 minutes of moderate to high-intensity cardiovascular or

aerobic exercise every day will increase blood flow and circulation,

burn some extra calories, and most importantly give you that little

boost.

Another reason is short mini-workouts are more convenient and practical

for most people. Even if you have no equipment at home you can still

get that all so important boost in metabolism. Here are just a few ideas:

1. run upstairs and walk back down run � repeat that for five or so

minutes and you'll be exhausted. Plus, you'll totally elevate your

metabolism and increase blood flow and circulation and have you feeling

great!

2. perform 10 minutes of calisthenics (jumping jacks, kick butts, high

knees, jog in place, mountain climbers, etc)

3. take a quick 10 minute power walk. Walk nearly as fast as you can and

Tip # 3 � Stay hydrated!

Fat metabolism IS affected by how well hydrated your body is. People

totally underestimate the effective that water has when it comes a fat

loss and also on overall health. Over 70 percent of the processes that

the place your body take place in water and things like organs can�t

function optimally without enough water.

There�s still a debate on how much you need and I don�t think anyone

will ever know for sure but to play it safe I would recommend you

strive to drink at least 4 cups or more each day � and NO, tea and

juice don�t count. Yes, they have water but they also often have sugar

and other ingredients that actually limit the amount that is absorbed

and used.

Tip # 4 � Exercise MUST be Progressive!

Training progressively with strength training is probably one of the

most important forms of exercise you can do. Plus, this principle

applies to all forms of exercise and fitness. So when you're talking

about reshaping the body, boosting metabolism, and burning off that

excess body fat, you have to ensure that nearly all of your workouts

are progressive in nature.

Give the body a reason to change! Just because you go to the gym and

do strength training a few times a week doesn�t mean anything � you

have to provide a stimulus or reason for the body to make improvements.

The number of sets and reps doesn't matter, what matters is that the

muscles and systems are subjected to a greater than stress than what

the muscles are used to. Here are some general guidelines: one to

three sets per exercise, as many reps as possible in good form on

each set, perform slow controlled reps to maximize muscle involvement,

change exercises frequently, etc.

If you need more info on strength training and additional techniques

to make continues progress please check out some of my other articles

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Success Quote

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'The uncommon man is merely the common man thinking and dreaming

of success in larger terms and in more fruitful areas.'

- Melvin Powers

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Quick Fit Tip

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Many common medicines - including aspirin, cold therapies, and some

allergy medications - can increase your heart rate. For most people,

taking one of these as directed seldom poses a problem. However, if

you take one (or more) of these medicines and then exercise, you

could be raising your heart rate too much. Discomfort, irregular

heartbeat or other problems could result.

One more caution: Also beware of throwing caffeine-containing foods

- which also stimulate the heart - into the mix. By taking some of

the medicines mentioned above with your morning coffee or afternoon

cola, you could be raising your heart rate even more - and making a

workout even riskier.

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Soon To Be Married?

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step-by-step guide for the bride to be that is guaranteed to get them

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Healthy + Tasty Recipes

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Shrimp Scampi

Makes: 4 servings

Ingredients:

- 1 pound raw shrimp

- 1/4 cup white wine

- 2 tablespoons Worcestershire sauce

- 2 tablespoons lemon juice

- 1 teaspoon thyme

- 3 teaspoon garlic, minced

- 2 teaspoons cilantro, minced

- 1 teaspoon oregano

- 4 tablespoons nonfat Parmesan cheese

Directions:

- Combine all ingredients and marinate in refrigerator for at least

three hours.

- Spray a pan with nonstick cooking spray (nonfat). Remove shrimp

from marinade and place on pan. Grill shrimp over medium heat for

5-10 minutes. Heat marinade in a separate pan and pour over shrimp.

Nutritional Information:

- Serving size: 1 cup

- Calories: 230

- Fat: 1 g

- Cholesterol: 95 mg

- Protein: 20 g

- Carbohydrates: 28 g

- Fiber: 3 g

- Sodium: 360 mg

You can find more great recipes in our Low-Fat Cook Book. You can

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2 FREE Personal Training Sessions

Just For Telling Your Friends

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