Things You Can Do Before Breakfast for More ENERGY, a Faster METABOLISM
& a Sunnier OUTLOOK! By Kristin McGee (Celebrity Yoga & Pilates
Start incorporating these 3 simple
things in to your morning routine and you’ll have more energy,
a faster metabolism and a sunnier outlook.
1.) Drink a LARGE glass of ice,
cold water to wake up your body and mind. In one study led by
a group of German Scientists, they discovered 16oz. of H20 could
possibly rev up your metabolic rate by 24% for up to 90 minutes.
Wether this is accurate or not, well-hydrated muscles and organs
are healthier and function better. And, a fresh, cold glass of
water is very invigorating. It’s a great way to start your
day especially as the winter months approach when we can easily
forget to drink enough water. Add a wedge of lemon for some extra
C and refreshment if you wish!
2.) Sit for 10 minutes of mediation.
If you can sit longer, great! But as little as 10 minutes of meditation
can reduce your stress, sharpen your focus, boost your mood and
help you stay even keeled throughout the day. I love to just watch
my breath and repeat, “breathing in, I am breathing in,
breathing out, I am breathing out” to help me stay present
and centered. There is no right or wrong way to meditate. Don’t
punish yourself as thoughts come up (they always will!), just
acknowledge them and return to your breath. Meditation reduces
cortisol levels (the stress hormone that can lead to weight gain),
clears the mind, reduces depression and helps improve our memory.
3.) Greet the sun with some sun
salutations. With just a few sun salutes, you gain strength, flexibility
and a stronger core. If you wake up and do something first thing
in the AM; then no matter what comes your way that day, at least
you know you’ve given your muscles a workout, oxygenated
your body and stretched. I personally love a few slow, gentle
salutations that incorporate knees, chest, chin, cobra, downward
dog and crescent lunges. I’ve attached a video of this type
of sun salutation below. I find this is one of the best ways to
wake my muscles up, open up my chest and lungs and stretch out
all the kinks. My 10-12 minute APP workouts are also a great option!
the Holidays-Weight Gain Free by: Debi Silber, MS, RD, WHC (The Mojo
the holidays are a time to celebrate with family and friends,
for many of us, it’s also a time to kick our healthy eating
to the curb until January 1st. How can you enjoy the holidays
while remaining weight gain free? Here are a few ideas:
• Always start with a healthy
breakfast. It kick-starts your metabolism and is a great time
to load up on fresh fruit, healthy grains and fiber.
• Dress strategically-Wearing
fitted clothes provides a subconscious reminder to keep from overindulging
because they’ll feel snug when you start to overdo it versus
clothing that stretches right along with you.
• Don’t save your calories-
Saving your calories for a big meal? DON"T. Being overly
hungry leads to overeating every time. Having a light snack of
100-200 calories before a party will keep your judgment in tact
and will allow you to make better decisions.
• Try the clutch trick- When
heading out to a party, bring a clutch bag instead of one with
a shoulder strap (or tuck the strap in the bag). By holding your
purse you've instantly eliminated a free hand that could be grabbing
high fat/calorie appetizers.
• Preplan your drinks- Will
you limit your drinking to one or two drinks? Alternate between
drinks and a non-alcoholic beverage? Drink a wine spritzer to
cut the amount of wine you're drinking in half? Choose whichever
plan feels best and stick with it.
• Preplan your travel snacks-
Be sure to pack some healthy snacks and drinks for your trip.
Chances are whatever you pack will be healthier than what you’d
find along the way.
• Eat a balanced meal-By
eating balanced meals of healthy carbohydrates, fruits/vegetables,
protein and some fat you’ll feel more balanced and will
be less likely to binge later on.
• Get enough sleep-A lack
of sleep will encourage you to search for more energy, usually
through sugar or caffeine. Get enough sleep to avoid a sugar induced
energy surge…and crash.
• Restaurant ordering- Since
your trip may involve more dining out than usual, here are a few
healthier menu words to look for. Baked, broiled, grilled, steamed,
roasted, seasoned, poached, seared and red sauce. Words that signify
a food is heavier in fat or calories are fried, breaded, battered,
crispy, cheesy, buttery, creamy, stuffed and white sauce.
• Be a food snob- Only eat
what’s special for that holiday and shun foods you can have
on any occasion. By having what’s significant to the holiday
and allowing for a taste of the special foods served only during
that time of year, you’ll feel part of the celebration without
• Don't feel pressured to
eat everything-Just because it’s there doesn’t mean
you have to eat it. Need a mantra? How about “It looks better
in the garbage/on the table than on me!”
• Have a strategy ready for
food pushers-“I’ve been looking forward to your delicious
cookies and I’m saving room for a taste” or “I’m
stuffed now but can I wrap it up and take it with me for later?”
They’ll feel that their treat is so special you want to
find a way to eat it while you can choose to do whatever you like
with it once you leave.
• Skip seconds-Sometimes
you just need a non-negotiable rule like no seconds unless it’s
water or vegetables. Period.
• Drink lots of water-Besides
having so many other health benefits, water helps to fill you
and slows down your eating.
• Beware of stress eating-When
you’re eating, determine what’s driving your desire
to eat. Is it because of something you just saw, heard or felt?
Or, is it because your body is physically hungry? Learn to tell
the difference and try to respond to the physical need only.
• Suggest an after meal walk-Instead
of all that sitting around after a big meal, suggest an activity
to get everyone up and moving.
• Slow down/pace yourself-Whether
you put down your fork between bites, chew thoroughly, take a
drink between bites or any other strategy, talking longer to eat
helps you feel more satisfied with less.
• Use smaller plates-We want
to see our plates full so just by choosing a smaller plate, you’ll
get the same effect with much less food.
• Bring a healthy dish-By
bringing a healthy dish, you can at least be assured that you’ll
have something to eat if everything else being served is loaded
with fat, sugar and calories.
• Exercise-While you’re
even busier than usual with holiday shopping, parties, etc. one
of the first things to go in order to find more time may be your
fitness program. Make the decision that exercise is a priority.
It may be the only “me” time you have during this
busy holiday time so hold firm.
Debi Silber, MS, RD, WHC The Mojo
Coach®, founder of http://www.TheMojoCoach.com
is a leading health, fitness, wellness, lifestyle, self-improvement
expert and THE secret behind some of the healthiest, most dynamic,
energetic and successful people today. Sign up for your "10
FREE Strategies to Get You Lean, Sleek and Sculpted"!
AND Debi’s 3 free deep dive training videos including “The
8 Habits of the Healthy, Happy and Successful”
and her secret weapon that’s helped thousands of clients
get fit, lean, healthy and happy!
of the Month:
Comana, M.A., M.S.,
NASM CPT, CES & PES, NSCA CSCS, ACE-CPT & LWMC, ACSM HFS,
National Academy of Sports Medicine
Comana is Director of Continuing Education for the National Academy
of Sports Medicine (NASM), and faculty member in Exercise Science
and Nutrition at San Diego State University, and UC San Diego.
Previously, Fabio was an exercise
physiologist and certification manager for the American Council
on Exercise (ACE) where, during his tenure, he was the original
creator of ACE’s Integrated Fitness Training Model™
and primary developer of all their live personal training educational
His previous experiences include
collegiate head coaching; strength and conditioning coaching;
and opening and managing health clubs for Club One.
As a national and international
presenter, he is frequently featured on television, radio, internet,
and in print publications. He authored chapters in various textbooks
and publications, and is presently authoring upcoming academic
and consumer books.
Please visit the NASM
website to see where and when Fabio will be presenting.
Obesity - A Threat to
Your Kid's Fitness by: Darrell Morris (Personal Trainer)
The number of overweight or obese
children in the United States has doubled in the past 30 years.
This number is quite dreadful because of all the health problems
that come from being overweight. Obesity in children has become
a major priority for health professionals. Kids are also increasingly
exposed to genetic and environmental triggers, which lead to obesity
and, subsequently, diabetes. However, as a parent all you need
to do is alter your kids fitness routine to better fit a healthy
Consequences of obesity:
o Childhood obesity causes an increased cholesterol level which
can cause stroke and heart diseases
o It can also cause liver diseases
o It can also lead to diabetes and can lower life expectancy
Preventions of kid's obesity:
If your children are obese, you should not fix a strict diet to
lose excess weight. Instead, you should help your kids maintain
their weight as they get taller. The best prevention is long-term
improvement in your kids eating and exercising habits.
Solutions for obesity:
A healthy well balanced diet:
Obesity can be eradicated if you, as a parent, set a good example
to your children in terms of eating habits. A well balanced diet
can work wonders for your kids fitness. Always try to include
starchy foods in your daily diet. Starchy foods are rich in complex
carbohydrates. Always try to limit the amount of high fat and
sugary foods such as chocolates, biscuits, cakes and chips. Don't
give your kids fizzy drinks that are rich in sugar. Instead of
these, substitute them with water, fresh juices which are diluted
with water or low-fat milk.
Changes in eating habits:
Just like eating a healthy balanced diet, eating habits can also
create wonders in your kids fitness. Teach your kids to eat food
more slowly. Due to this, your kids will be less likely to overeat
during mealtimes. Don't make outings for junk food a part of the
weekly routine. Don't name foods as good or bad - you can still
give your kids chocolates and sweets occasionally.
Other than providing a balanced healthy diet, you should also
chalk out your kids fitness routine, which should involve many
physical activities. Four out of 10 boys and six out of 10 girls
are not able to dedicate even 1 hour to physical activity each
There are many ways through which you can alter your kids fitness
routine to eradicate obesity.
Encourage your kids to walk to shops or schools rather then going
by car or bus. Try to involve the whole family in activities such
as bicycle rides and swimming. You can also send your kids to
the park for a game of cricket or football. Make exercising a
mandatory activity as a part of your kids fitness regime.
Your kids fitness is important especially if your kids are in
the growing age of 12-19. Proper execution of your kids fitness
regime can really work wonders for your kids and will keep them
away from various dreadful diseases.
(Recipe provided by The Culinary
Institute of America)
Vanilla Bean Canola Oil
Canola oil - 1 ½ cups (375 mL)
Vanilla bean, fresh -1 ea.
Black pepper, freshly cracked - ½ tsp. (2 mL)
Sea salt - ½ tsp. (2 mL)
Lemon zest - 1 tsp. (5 mL) Risotto
1-2 lb whole lobsterLobster - 2 ea. (500 g-1 kg)
Onion, chopped - 1 ea.
cloves, peeled and chopped - 2 ea.
Canola oil - ½ cup (125 mL)
Sea salt - ½ tsp. (2 mL)
Black pepper, freshly ground - ¼ tsp. (1 mL)
Reserved Shellfish/ Lobster stock - 1 qt. (1 L)
Butter, room temperature - 2 Tbsp. (30 mL)
Risotto rice, Arborio or Carnarolli - 1½ cups (375 mL)
White wine - ¼ cup (60 mL)
Chives, finely chopped - 2 Tbsp. (30 mL)
Parsley, finely chopped - 2 Tbsp. (30 mL)
Parmesan, freshly shaved - 1½ cups (375 mL)
1. For Savory Vanilla Bean Canola Oil: In medium saucepan, bring
canola oil to 140 °F (60
°C). Do not boil. Add freshly scraped vanilla bean and pod,
salt, pepper and lemon zest.
Mix well. Let rest overnight in tightly covered container in refrigerator.
To serve, remove
pod and bring infused oil to room temperature or warm slightly.
2. For risotto: In large pot, cook lobster in
boiling salted water for about 10-12 minutes or
until cooked through. Remove lobster from cooking water and reserve
lobsters in ice water. Remove meat from shells and cut into small
pieces. Set aside.
3. In large sauté pan, cook onion and
garlic in canola oil over medium heat, about 15
minutes, stirring occasionally, until onion has completely softened.
Add salt and pepper
to taste. Reheat shellfish stock. Meanwhile, add rice to onion
mixture and stir to coat rice.
4. Add hot shellfish stock, about 1/2 cup (125
mL) at a time and stir after each addition until
all liquid has been absorbed by rice. Continue adding stock until
rice has creamy coating
but still remains al dente. Add butter, white wine, chives, parsley
and reserved lobster
pieces. Stir carefully, just to combine ingredients.
5. Place each serving
of risotto on a plate and drizzle with Savory Vanilla Canola Oil.
Sprinkle with Parmesan cheese.
Culinary Institute of America The Culinary Institute of America
(CIA) is a private, not-for-profit college dedicated to providing
the world's best professional culinary education. Excellence,
leadership, professionalism, ethics, and respect for diversity
are the core values that guide our efforts. We teach our students
the general knowledge and specific skills necessary to live successful
lives and to grow into positions of influence and leadership in
their chosen profession. (Support
the Culinary Institute of America)
Advantages of a One-Year MBA Program
by: Alexander J. Sannella / Associate Professor of Accounting
/ Director of the MBA in Professional Accounting Program
MBA candidates consider enrolling in a one-year program. These
candidates are generally uncertain as to the advantages and disadvantages
of such programs.
Recent articles indicate that
the one-year MBA is not always optimal for several reasons. For
example, although the one-year MBA may cost the same as a two-year
program, the total payment is required in one year rather than
two years. There are limited networking opportunities given the
short duration of the program. One-year programs generally require
students to attend class during full semesters in the summer,
fall, spring and the following summer. As a result, there are
no summer internships available in a one-year program. Finally,
the one-year program is so accelerated that it may be difficult
to absorb a full MBA curriculum in such a short period of time.
Nonetheless, there are 10 significant
advantages of enrolling in a one year MBA program.
1. It’s fast. A “one-year”
MBA program can range from 10 to 18 months in duration. The programs
are very compact and efficient.
2. A one-year program is perfect
for a career changer or a professional attempting to improve his
or her career. There is little career disruption with only a one-year
leave of absence.
3. Many one-year programs have
dedicated career service professionals available. Career services
engage a significant number of employers that are committed to
recruiting the program’s students. The career service staff
typically creates a series of accelerated networking events, presentations
and on-campus interviews. This results in the same or better employer
coverage as found in a traditional, two-year program.
4. Winter internships are available
and they can be just as valuable to employers as the summer internship.
For most businesses, an extended internship running from January
to March will fully utilize the MBA candidate during busy season
(year-end closings, etc.). Summers tend to be slow and the firms
may not be able to get a good look at the candidate. In this way,
a winter internship can be more valuable than the summer internship.
5. The students receive the same
MBA degree as issued in a two-year program in half the time.
6. The cost of the one-year MBA
is the same or even lower than two-year programs.
7. Some one-year programs will
accept students directly out of undergraduate programs or accept
applicants with little or prior relevant business experience.
8. The one-year programs will assign
students to “special” cohorts where each person will
receive a great deal of personal attention from the program administration.
9. Generous advance standing (course
waiver) is available in some programs, which reduces the course
load and cost. Part-time employment may be possible if a substantial
number of credits are waived.
10. Some employers have October
to January start dates (e.g., public accounting). Graduates can
prepare for professional examinations using the free time after
degree completion in the last summer term.
An example of a one-year program is the Rutgers
Business School MBA in Professional Accounting Program. This is
a one-year program specializing in accounting. More information
is available at: http://www.business.rutgers.edu/pamba.
Health & Fitness
to Help Keep Identity Thieves Away
Submitted by: Frank Rotella (Financial Advisor at LPL Financial)
The more business we do and information
we share online, the more identity theft becomes a growing threat
to our financial security. There are ways you can help protect
your good name and credit. Here are some tips to help keep you
and your family safe.
Monitor Your Accounts
This goes for everything you have financially -- credit cards,
banks, brokerages, credit unions -- as well as email and social
networking accounts. You should also monitor your phone bills
(both cell and landline), as thieves can "piggyback"
on your plans.
But above all, be sure to check
your monthly financial statements carefully. If you notice something
strange -- even if it is just for a small amount -- call the issuing
financial institution immediately and report it.
Sometimes identity thieves test,
or "phish," stolen account numbers by running a small
charge or debit -- often of a dollar or less -- to make sure the
account number is legitimate. Most accountholders don't notice
the transaction or don't think it's worthwhile to alert their
financial institution. That is, until a few weeks or months later
when thieves wrack up big credit card purchases or drain a bank
account. Bottom line: If you see something "fishy,"
no matter how small, report it right away.
Vigilance is the word for your
email and social media accounts. The more information you share
with the world -- say, by posting your birth date to your Facebook
profile -- the easier you are making it for thieves to find that
information. Check your privacy controls, and keep checking. Facebook
for one is notorious for changing its policies with little or
no notice. Also check the information your children are sharing
online. They are less likely to be aware of privacy concerns and
the consequences of sharing sensitive information.
Finally, you should Google yourself
periodically to see what type of information about you or your
family is publicly available. You may be in for a surprise.
Shred Sensitive Documents
You don't have to shred every piece of mail you receive, but anything
with account numbers or other personal data should be shredded.
You should also be sure to shred certain pieces of junk mail --
especially those unsolicited pre-approved credit card offers that
seem to show up in your mailbox on a weekly basis.
You can further reduce or even
eliminate these nuisance offers by opting out of the lists aggregated
by credit bureaus, who then sell your name to lenders. Go to www.optoutprescreen.com
or call 888-567-8688 to get your name off these lists.
Check Your Credit Reports
The Fair Credit Reporting Act gives all American consumers the
right to access their credit reports from the big three credit
bureaus (Equifax, Experian, and TransUnion) for free once a year.
Many unscrupulous firms will offer access to these reports for
a fee or on a subscription basis. You shouldn't pay anything for
this access. To get the reports, go directly to the source: www.annualcreditreport.com.
You can also place a security freeze
that will prevent anyone from viewing your credit report who is
not affiliated with a company that you already have a financial
relationship with or certain government and exempt agencies. You
have to visit each credit bureau individually to do so.
Rotella is a Financial Advisor with LPL Financial (LPL
Financial Member FINRA/SIPC ).
firstname.lastname@example.org Securities and advisory services offered
through LPL Financial, A Registered Investment Advisor –
Member FINRA and SIPC. (www.finra.org
you know that the hottest group exercise trend is 6,000 years
old? by Beth Shaw, Author of YOGAFIT
the book and video
10 million in the United States currently practice some form of
yoga. Today, the trend in body/mind fitness is yoga leading the
way. Its become virtually impossible to pick up a newspaper, magazine
or turn on the TV without seeing a yoga pose. All of the celebrities
are doing yoga and singing its praises. At the same time, physicians,
researchers, and other health care professionals are confirming
Group Fitness instructors have
embraced this trend; attending workshops, seminars and conferences
in an attempt to learn yoga. The demand is far greater than the
supply of qualified yoga instructors available. This is accentuate
by the fact that most traditionally trained yoga instructors choose
not to teach in fitness clubs, nor are they usually prepared for
the mass fitness populations.
and those of most industrialized countries, make a strong case
for yoga. Baby boomers are feeling the effects of too much running,
aerobics and stair climbing. Younger fitness participants are
still subject to stress and are aware of new trends. Everyone
in our society exposed to technology feels increasingly disconnected
from them selves – their bodies and minds. Yoga offers a
way to work their muscles, clear their minds and release stress.
It’s like visiting a personal trainer, chiropractor and
massage therapist all at the same time.
What is Power YogaFit ? Power Yoga
provides a total body workout that enhances strength, cardiovascular
condition, balance and flexibility. It also enhances one’s
body awareness, increases physical control and facilitates body
mastery. Because it involves a highly comprehensive and intergrated
approach, yoga produces a longer, leaner and more graceful physique
– also currently in vogue. Power Yoga also helps reduce
stress, tension and fatigue through its mindfulness, often rapid
movement and deep breathing focus. Power YogaFit differs from
traditional yoga in that the postures link in a fluid heat building
way. We rest only when absolutely necessary. We warm up the body
completely with large body moves prior to engaging in any complex
or flexibility oriented pose. We incorporate fitness moves such
as sit-ups and push-ups, lunges and holds. We create a cardio
workout by repeating several poses rapidly once we are war. We
transition from pose to pose with a full body workout focus, all
body parts are worked equally. This is not your mother’s
yoga !!! Power YogaFit is an excellent choice for the fitness
environment for this very reason. If practicing at home, dim the
lights, turn off the Air Conditioning and choose music for active
yoga such as the YogaFit CD.
Class Formatting : Whether you
choose to incorporate postures into your existing worlout or do
a Power YogaFit Class, a warm –up period is crucial. Just
as we don’t stretch before exercise, we don’t want
to get into complex yoga postures before our bodies are warm and
ready to be there. Each session should begin with at least 3 minutes
of deep breathing. This helps to clear the mind and prepare the
body. The breath is the single most important part of our yoga
practice. By breathing in and out of the nose we keep the heat
in the body and focus the mind. Deep rhythmic breathing is the
solid foundation upon which we build our Power YogaFit Practice.
We continually return to our breath focus and need to constantly
remind ourselves to turn inward.
Rest and recovery are an important
part of the Power YogaFit Workout, we rest for at least 5 minutes
at the end of class to rejuvenate, restore and revive the body.
55 minute Class Structure:
5 Minutes of Deep Breathing
10 Warm Ups. Big Body Exercises
15 Work Phase – Holding Poses or Moving with a rapid Flow
15 Deep Relaxing Stretches
5 Minutes of Complete Relaxation
Beth Shaw is the Founder
& President of YOGAFIT TRAINING SYSTEMS WORLDWIDE, INC. (The
Leader in Mind Body Fitness Education). Visit the YOGAFIT website:
QUESTION & ANSWER:
Question: I'm looking to start my own fitness studio. How
can I protect myself and my business from potential lawsuits?
Answered by: Paul Ticen(Attorney)
I recently posted to my blog an article pointing out the dangers
of relying on waiver and releases to act as a liability shield
if a client or guest injures himself or herself. Most savvy business
owners recognize the limitations. A waiver and release does have
its place. It may act as a deterrent to bringing a claim, the
waiver and release may actually accomplish its purpose in releasing
you from liability, and insurance companies often require the
use of one.
Decide a Waiver and Release’s Validity and Scope
In Arizona, where I practice, the release’s validity and
scope is left to the jury. Why is that and why is that a problem?
Typically the validity and scope of a contract is decided by the
judge. However, the Arizona Constitution requires that all assumption
of the risk defenses asserted in tort cases are for the jury to
decide. Even though the waiver is a contractual based assumption
of the risk defense, it doesn’t change the nature of the
injured person’s claim, which is a tort. . So there is no
getting out on summary judgment, which leads to why there’s
a problem. Just getting to a jury trial is extremely expensive.
Your attorneys’ fees will conservatively eclipse $50,000
if not approaching or surpassing $100,000. And then you’ll
pay your lawyer even more money during trial for the right to
have a bunch of random people decide the fate of your business
and financial well being. These same random people may ignore,
disregard or fail to understand the jury instructions, act out
of pure emotion and sympathy or have biases that cloud judgment.
The Importance of an Insurance
How can you truly protect yourself? First, is a conducting a risk
assessment and formulating a risk strategy. Purchasing liability
insurance should be a major focal point of this assessment and
strategy. Liability insurance will not only pay for any claims
or losses that you are liable for, but just as importantly, it’ll
pay your attorneys’ fees and costs.
The one professional that you should undoubtedly include in your
risk assessment and strategy is a competent, knowledgeable and
independent insurance broker. The broker needs to be independent
and not married to a particular insurance company, although the
broker needs to have connections and influence with the insurance
company to make things happen if the proverbial “Baby Ruth”
hits the fan. The knowledge and competence comes into play because
there’s a wide array of insurance policies and coverage
that can be added. And the broker needs to identify and understand
the risks your business faces, what coverage exists for that particular
risk and what insurance companies offer the best coverage at the
most competitive rates. When the broker is married to a particular
carrier, that carrier may or may not offer the right coverage,
the policy language is unfavorable and the broker may or may not
have the experience with your type of business to even identify
or understand the risks you face.
A fitness and training
Here’s a straight forward example that drives the points
home. A personal training studio goes to a nearby insurance agent
who peddles personal automobile and homeowners insurance for a
major insurance company, which you recognize from its shameless
marketing strategy of jamming your television with unending commercials.
The agent recommends general liability coverage offered by said
One of your trainers instructs an unconditioned person to perform
box jumps, and he or she ruptures an Achilles tendon when doing
so. A general liability policy covers accidental conduct caused
by negligence, but instructing a person to do something is arguably
not an accident. So a standard general liability policy may not
cover the loss, the proverbial “Baby Ruth” goes splat
and the agent is more worried about keeping his sole revenue source
happy. You get the point. Instead, the studio would have received
better advice to also purchase an errors and omissions policy,
which covers non-accidental instruction or advice that falls below
the standard of care and a broker who is willing to go to bat
for your company.