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May 2013 Issue

 


Fitness Article:

Fit Body = Fit Mind
By: Debi Silber (The Mojo Coach)

We all know the physical and physiological benefits of regular exercise-reducing our risk for disease, creating a lean, fit, toned body, improving our quality of sleep, greater energy, vitality and so much more. However, working with hundreds of clients for twenty years, I’ve seen time and time again another incredible yet often overlooked benefit from regular and consistent exercise…the link between a strong body and a strong mind.

Here are just a few of the ways this link occurs:

• Regular exercise gives us a sense of control. When so many things are out of our control, we can become anxious, agitated, stressed and uncomfortable. Exercise is something within our control in the way we exercise, the level of intensity we put in, how often we exercise and the results we receive. Gaining control in certain areas of our life reduces anxiety while giving us a greater sense of order and routine. This creates the sense that we’re living proactively, where we’re creating the life we want vs. living reactively where we’re reacting to life happening to us.

• Exercise gives an increased ability to focus and concentrate. Because exercise encourages more restful sleep and clarity, we wake up sharper, refreshed and energized vs. fatigued and lethargic. Those are qualities that give us an edge and advantage in business as well as life. We have better retention; getting more from what we read, hear or see. We’re also able to react more quickly whether it’s an immediate business decision that needs to be made or a life threatening response that needs to be acted on. Through regular exercise, our reflexes are quicker and sharper.

• Exercise impacts the way we carry ourselves. Through regular activity, our posture improves, we hold ourselves straighter and with more confidence. This increased confidence impacts the way we move, our body language even our stride. How does this translate? To others we’re seen as being more competent, confident, successful and trustworthy.

• Our image. The better we feel, the more interest we often have in conveying that healthy image through the way we dress, speak and move. With an improved image, we may want to dress better and take better care of ourselves physically/mentally/emotionally/spiritually while giving ourselves the self-care we need to nourish our body and mind.

• Self-love. The more we love ourselves, the greater capacity we have to love others. Giving ourselves the gift of fitness shows ourselves we’re worth the time and effort it takes to achieve a healthy and fit body and the result of our self-love benefits all within our care and reach.

• The qualities we have. When we exercise regularly, it demonstrates qualities such as consistency, persistence, commitment and dedication. How does this help us in business? When someone looks to do business with someone and they see that they have these qualities when it comes to fitness and health, they may subconsciously assume that they have those same qualities when it comes to doing business as well. Wouldn’t you want to work with someone who feels a strong sense of dedication and commitment when they’re doing work or are in partnership with you?

• Less stressed. This happens in a few ways. One is through the rhythmic movement of aerobic activity (ex: walking, running, etc.) Thoughts that have been sitting on the back burner have an opportunity to be brought to the surface and thought through, similarly to one of the many benefits of meditation. A reduction in stress also happens through high intensity physical activity (ex: interval training, bootcamp classes, kickboxing, etc.). High intensity activity or punching/kicking like the kind in a kickboxing class can let out all the steam from a frustrating day.

• Confidence. When we show ourselves that we’re committed to taking care of our bodies, it increases our confidence. This improved confidence may be just what we need to feel confident enough to try something else out of our comfort zone whether that means seeking out new relationships or exploring other personal or professional opportunities.

• Improving our quality of life. As we age, daily activities we take for granted now become more difficult if we fail to preserve our strength and health. Things like walking, taking the stairs, carrying packages, tying our shoes and even getting out of bed require muscular strength and flexibility. Preserving our independence, dignity and pride can often be achieved by preserving our strength.

• A healthy way to self-medicate. Exercise floods the body with “feel good” chemicals and endorphins. This is the same feeling that non-exercisers may try to achieve through other self-soothing and self-medicating behaviors like overeating, compulsive shopping, drinking, smoking, taking drugs or getting involved in reckless behavior.

• A healthier perspective and improved emotional outlook. Because of the mental and emotional benefits of regular and consistent activity, a healthier and more positive perspective and emotional outlook typically emerges. Just try to be as angry or upset about a situation after a rigorous exercise session or a beautiful jog on a gorgeous running path. It’s impossible!

• Greater emotional strength and a way to reduce symptoms of depression. Because of the power of exercise from the endorphin boost to the improved confidence, greater sense of control and so much more, exercise can help to combat and alleviate symptoms of depression. In fact, studies are showing that many health professionals including those in the fields of mental health who have incorporated exercise into their work with depressed patients have reported positive results.

• Exercise makes us feel good. After all, isn’t that what we’re after?

Over the years, I’ve worked with so many people who wanted to improve their physical strength so they can gain the “mental muscle” needed to come back after a crisis, illness, tragedy or trauma. Whether recovering from a disease, choosing a new professional path, getting back in the game after a divorce or bouncing back from a setback, I’ve seen countless times how a strong body leads to a strong mind…and how exercise is one of the most powerful means to get there.

Debi Silber, MS, RD, WHC, FDN 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 Debi’s deep dive video training series including “The 8 Habits of the Healthy, Happy and Successful”, her proven “One More” strategy, receive your own Lifestyle Success Tracker™ and so much more!


Health Article:

Five Questions to Take the "Pain" Out of Finding the Right Doctor for
Your Aches and Pains
by:Airrosti Rehab Centers

In today's complicated healthcare environment, choosing the right doctor can be a difficult, tedious and often frustrating process. With the multitude of clinical providers and specialties, it can be challenging to narrow the field and find a provider with the right mix of specialized training, specific expertise and commitment to patient care and satisfaction.

Finding the right provider can be especially challenging when it comes to soft tissue and join pain and injuries. Because, although there are certainly agreed upon clinical guidelines for evaluation, testing, and imaging throughout the healthcare industry, these guidelines are not widely followed. Many physicians are overworked and overscheduled, unable to devote the one-on-one time with each patient necessary to fully evaluate and accurately diagnose the source of pain or injury. Others are simply not current on the latest evidence in musculoskeletal best practices and standardized clinical guidelines.

The result can lead to an overprescription of pharmaceuticals, costly imaging and diagnostic tests and even premature surgeries. Additionally, without proper diagnosis and treatment, many conditions are never fully resolved-leading to a lifetime of chronic pain and reoccurring injuries.

EVALUATING YOUR PROVIDER: The 5 Ts of Exceptional Musculoskeletal Care
Since many people lack a framework to even begin to discuss these issues with their healthcare provider, a set of questions is being provided here to help. These can serve as a starting point for a productive dialogue with your doctor when it comes to common aches, pains, and injuries.

1. TIME: Does the provider spend an adequate amount of time gathering pertinent information to decipher the true nature of the injury and establish a tailored treatment plan?

2. TESTING: Is the provider an expert at utilizing current clinical guidelines for non-invasive, functional, orthopedic, and neurological testing? Are these used during the evaluation process to render a clear and accurate diagnosis?

3. TREATMENT: Is the provider knowledgeable of the current evidence-based clinical guidelines and diligent in the application of these procedures throughout the treatment process?
Does he/she recommend the safest and most conservative treatment options be explored before moving on to more dangerous, invasive, and costly procedures?

Does your medical provider work in an integrative and inter-disciplinary environment that allows for the full spectrum of treatment options appropriate for your injury?

4. TRACKING: Does the provider diligently track clinical outcomes to ensure quality treatment and document success rates from every case? Does the provider allow access to these results to both the patient and the public?

5. TRAINING: Has the provider completed additional post-doctoral training in musculoskeletal conditions through certifications, residency, or fellowship training to remain knowledgeable about the most current developments in treatment protocols?

Due to the complex nature of musculoskeletal injuries, a thorough and time appropriate examination by a medical professional is necessary to ascertain the true cause of the pain as well as other contributing factors. Evaluating your provider according to the 5 Ts listed above will help ensure your doctor will utilize necessary and appropriate treatment options to get you back on the road to recovery-quickly and safely.

Visit the Airrosti website: http://www.airrosti.com/


Professional of the Month:

Pete Trapani
Owner of 360 Fitness For Life & Health, LLC.

Pete Trapani is the Owner and Operator 360 Fitness For Life & Health, LLC. He holds certifications with NSCA-CPT, NSCA CSCS, KBC Level One & FMS Level One. Pete is a graduate of Washington University in St. Louis, a U.S. Army Veteran and is working toward the completion of a MPH (Master of Public Health) at the University of Missouri.

He is an approved Continuing Education provider for NSCA, NASM, and ACE and is pending approval from AOTA (American Occupational Therapy Association) and NASPE (National Association for Sports and Physical Education). He provides professional development workshops for classroom and PE Teachers, Occupational Therapists, and Fitness Professionals (CEC,CEU) on various topics: central nervous system approach to movement, exercise, fitness, personal training, strength and conditioning, active classroom learning, and physical education programming. Pete provides personal training and strength and conditioning services in home and on location.

Pete is currently assisting with and is a contributor for a pilot study with Washington University in St. Louis entitled “The Effects of Makoto Arena Intervention On Motor Skills and Executive function In Children With and Without Autism Spectrum Disorders”. Phase two of the study will start in January 2013. Washington University will present the findings at the annual AOTA (American Occupational Therapy Association) in April 2013.

Pete believes that active gaming or exergaming equipment can be used effectively by fitness, health, education and wellness professionals. The Makoto Arena and the Sportwall are two active gaming products that have been studied, tested and integrated into many allied health professional, personal training, and strength and conditioning programs. When used to their full capacity, these exergaming/active gaming products can be utilized as a gateway to other traditional play, games, sports, therapeutic, and fitness activities.

Pete is a proponent and advocate for the use of unstructured play and games. Dismayed about the diminished role they have taken in our children’s lives in this age of technology and video games, Pete incorporates play and games into his exercise and fitness programs. He also speaks to audiences about how they can be used as tool in the battle against obesity and how adults can integrate play into their workouts.

Pete firmly believes that movement and exercise play an important role in our lives. “Once we stop moving, our central nervous system and body begin to atrophy”. Plasticity, or neuroplasticity, is the lifelong ability of the brain to reorganize neural pathways based on new experiences. As we learn, we acquire new knowledge and skills through instruction or experience. In order to learn or memorize a fact or skill, a motor skill, or any movement, there must be persistent functional changes in the brain that represent the new knowledge. Exercise and movement are a crucial to the continued molding of our brain.

Peter’s website: http://trapanifitnesshealtheducation.com/


Workout of the Month:

Summer Body HIIT:
30 Minute Jump Rope & Strength Workout

By Dana Lee at RealFit.tv

 

This is the 2nd Jump Rope HIIT challenge on RealFit.tv. Although, you don't NEED a rope for this one.... You can substitute high knees or a jog in place (or squat jumps if you really want to push it to the max!). This interval is designed so you get your heart rate up for maximal calorie burn during the jump rope segment, then switch to strength work to build the muscle & burn the fat.... which is why I call this the Summer Body Jump Rope & Strength Workout - It's the end of April, start NOW! Total body gets it done faster & I burned 400 calories by the end of this sucker!

You'll need a pair of dumbbells on the heavier side - I use 10lbs. & You'll need 1 even heavier than that - I use 15lbs (or you can use a kettelbell if you have one) + a mat & of course your water bottle & towel.

You may want to start with 5's & an 8 pounder, go through it once, then you'll know if you can handle more - with proper form.

Check out the RealFit.tv Website for more great videos


Kids Health & Fitness:

Top 10 Reasons to Bring Exercise Outdoors
by: Nancy Bruning (MPH, founder of Nancercize)

We all pretty much know what a good idea it is to get people up and moving. But it’s not always that easy to get started or to maintain motivation. In 2003, I “discovered” the extra benefits of bringing exercise outdoors. As a child, I wove activity into my life naturally, by playing outside. What I learned is that children know what a lot of us have forgotten—being outdoors is a natural place to get moving and enjoy ourselves in the process.

Whether you’re an elite athlete or a couch potato who wants to firm things up, whether you’re training for a marathon or hoping to be able to make it all the way up the stairs one day, and whether you’re a trainer or trainee, the outdoors offers endless possibilities and many advantages over indoor exercise. Here are my top 10.

1. It feels more like play and freedom. Were you one of those kids who was always begging for “five more minutes” of play time? Being outside gives you a sense of freedom and “escape” that makes you want to linger and do more. In fact, studies show that people who exercise outdoors feel like they are making less effort, and say they are more likely to come back for more.

2. It takes less time. Here’s the usual gym scenario—get there, change, work out, shower, change, get back home or to the office. You can usually get to and from a local park in few minutes and depending on your workout and the temperature, may not need to wear special clothes or take a shower after. And thanks to today’s comfortable casual styles and miracle fabrics, your “work out” clothes can double as your “work” clothes.

3. It’s free. These days, who doesn’t like the word “free”? Parks and outdoor spaces generally cost nothing to use, beyond the taxes you’re already paying. So, why not take advantage of something you’re already paying for? If you’re a trainer, your local parks department might charge you a small fee to use the public park as your place of business. But anyone can go out on their own with a small group to enjoy the free Green Gym right outside their door.

4. It’s more relaxing and restorative –physically and mentally--than indoors. Don’t you just feel better and more relaxed outside? This is not your imagination. Spending time in nature increases feelings of well-being and revitalization while improving your critical thinking and memory. On the other hand, being in nature decreases feelings of anger, depression, aggression. Being in nature makes you smarter and nicer -- no matter what your age—from kindergarten to seniorhood.

5. It’s better for your health and well-being. Many studies have found that exposure to natural light boosts pleasure-inducing endorphins in your brain. Our bodies make vitamin D when exposed to sunlight, and we evolved spending lots of time outdoors. Today, we spend almost all day indoors, but every tissue in the body—not just our bones--has receptors for vitamin D. We need vitamin D to be healthy, but many people are deficient, especially those who don’t live near the equator.

6. It’s family-friendly. It’s a snap to bring the whole family along to a park or other outdoor area--and you won’t need childcare. Why not do your own playing around instead of just sitting on the bench--some simple exercises and stretches--while the kids are in the playground? Get together with a group of other parents for more hilarity and motivation. Outdoor exercise makes you visible and sets a good example for our kids, encourages meet ups with neighbors and broadens your network.

7. It’s couples-friendly. Turn off your screens and take a walk or a jog together in your neighborhood park. Sit on a bench and do some dips. Turn around, do some push-ups. Now, sit with your soles together and grab each other’s hands and stretch. Giggle a little. Then, have a nice picnic. See? That wasn’t so terrible, was it?

8. It smells better than the gym. Hmmm . . . flowers and fresh air . . . or the stuffy sweaty gym? No brainer, I think. By the way, the Environmental Protection Agency (EPA) says indoor air can be from two to a hundred times more polluted than outdoor air? Have you heard about all the germs that you can pick up in a gym. On the other hand, “clean dirt” is good for you.

9. It’s quieter than the gym. I don’t know about you, but I’ve had it with gym music and clanging weights. A lot of people love to run outdoors to their favorite music, but why not just enjoy the peacefulness of a park, garden or riverside path? It’s whole other experience to exercise to the accompaniment of birdsong, squirrel chatter and antics, and the leaves whispering in the wind.

10. It’s better for the environment. Outdoor exercise is often “green exercise”—the only fuel you burn is calories, and you don’t use up resources to produce equipment. You don’t need weights or machines or other equipment to get a great outdoor workout. You can do dozens of different exercises and stretches just using park benches, or walls, and anything else that’s in the environment. Since a park is usually closer than a gym, you can walk or bike there, instead of burning fossil fuel. It’s a great way to get to actually know your surroundings, rather than just driving through them, and cultivate your appreciation of nature and all of life.

There you have it—how to double your pleasure and benefits of exercise by adding nature to the mix. The secret of health and happiness could be just outside the door.

Visit http://www.nancercize.net for ideas about how and why to exercise in nature, plus a free video that shows you how to use park furniture as exercise “equipment.”

Email about trainings, classes, and speaking: Nancy@Nancercize.net


Recipe of the Month:

Summer Green Bean Salad with Almonds and Goat Cheese

(Yield: 4-6 Portions / Watch the Video Demo of this Recipe)

In this demonstration, CIA Chef Bill Briwa makes a healthy vegetable salad sure to stand out on your menu. Chef Briwa balances the flavors of this fresh and delicate salad with a sweet tarragon vinaigrette, creamy and tangy goat cheese, and nutty toasted almonds.

(Recipe provided by The Culinary Institute of America)

Ingredients

Salad
Green beans, blanched - 1 lb.
Almonds, sliced, toasted - 3 oz.
Cherry tomatoes, halved - 1 pt.
Goat cheese - 4 oz.
Pickled Red Onion (recipe follows) - ¼ cup

Tarragon vinaigrette
Champagne vinegar - 1/3 cup
Shallots, minced - 1 ea.
Dijon mustard - 1 Tbsp.
Tarragon, chopped - 2 Tbsp.
Extra virgin olive oil - 1 cup
Parsley, fresh flat leaf, chopped - 1 Tbsp.
Salt and pepper to taste

Method:

1. Soak the shallots in the vinegar for 10 minutes to temper their pungency. Add the Dijon mustard to the vinegar mixture and combine using a whisk.

2. Whisk in the olive oil, slowly, to form an emulsion.

3. Add the chopped tarragon and season with salt and pepper.

4. In a large mixing bowl, add the beans, tomatoes, almonds, and the goat cheese, which should be added in small almond-size pieces. Add the vinaigrette and toss gently to combine. Season with salt and pepper to taste

5. Transfer the salad to a serving bowl or individual plates, topping with the chopped parsley, chopped almonds, and the pickled red onions. Serve at room temperature.
Note: The almonds provide texture contrast with the green beans and the goat cheese. The “soft” flavors of the other components allow the flavor of the almonds to come through. Use a slightly dry goat cheese so it breaks up evenly when the salad is tossed.

Watch the Chef Prepare of this Great Recipe!!! >>>


The 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)


Campus Corner:

I lost 120lbs over 18 months
By: Dr. Frank Bizousky

As a family practice physician I have read about every diet book that exists today and there are many. I have unsuccessfully tried many
diets myself as I had a weight problem myself for 18 years. I did quite a bit of yo-yoing. Through a slight variation of the "caveman" diet I was able to lose over 120 pounds over 18 months including exercising 7 days a week with this diet. Many of my patients have lost over 50 pounds with this diet. I no longer call it a diet ......it is simply the way I eat now.

The following is a quick summary of the "caveman" or paleo diet:

Foods to avoid:
- anything with flour and/or sugar including bread, crackers, cereals, noodles, pasta, and basically any type of processed
foods
- no sugar and preferably no sugar additives
- nothing canned, no processed meats such as sandwich meat, hoy dogs, etc.

Foods allowed:
- lean meats, chicken, pork or fish
- fresh(preferably organic) fruits
- fresh(preferably organic) vegetables low fat milk and milk products, eggs
nuts
- drink 8 glasses of lemon water a day with this
- healthy oils like olive oil, canola oil

Advantages:
- You will lose weight with this diet coupled with a sensible exercise program.
- You will feel much better with more energy throughout the day.

Cutting out preservatives and food additives reduces your cancer risk.

This is a perfect diet for diabetics.

Very good for your cholesterol numbers (LDL will drop...HDL will rise)

An easy way to remember this is to stay on the perimeter in the grocery store......go to the fresh fruits and veggies, then walk around the edge
to the fresh meats, chicken, fish area....then to the eggs and milk. I did a slight variation of this diet in that I cut out red meat and ate only chicken and fish.

I hope this is helpful. I am preaching this every day in my office!!


Health & Fitness Business:

Is a Million Dollars Enough?
by: Frank Rotella (Financial Advisor with LPL Financial)

If you left $1 million to your family in the form of a life insurance policy’s death benefit, would it be enough? You may be surprised at the answer.

A Quick Case Study:

Tom and Susan are a married couple with:
• A $200,000 mortgage
• Annual incomes of $60,000 each
• Two children, ages 2 and 4

In the event Tom or Susan should pass away, they want:
• To provide for their children’s education
• Their family to be able to pay off all expenses and debt
• Their family’s standard of living to remain the same
• The surviving spouse to retire comfortably

Upon the passing of one spouse, the other spouse receives the $1 million benefit. Subtract from that the mortgage, college costs of $95,0001 and funeral and other final expenses of $5,000, leaving a lump sum of $700,000. A hypothetical return rate of 6% would create an annual income stream of $42,000. That amount replaces only 70% of the spouse’s missing income ($60,000) with no adjustment for inflation.

If Tom and Susan would like to maintain the annual pre-tax income of $60,000 (and assuming a 3% inflation rate and an annual pre-tax investment rate of 6%), the lump sum will last only 14 years.

In the case of Tom and Susan, a surviving spouse would only be able to maintain the family’s current standard of living for 14 years. What are your clients’ needs, and do they have the appropriate coverage in place?

This case study can serve as a valuable illustration and encourage a dialogue between you and your advisor regarding the importance of proper life insurance coverage.

Frank Rotella is a Financial Advisor with LPL Financial (LPL Financial Member FINRA/SIPC ). frank.rotella@lpl.com Securities and advisory services offered through LPL Financial, A Registered Investment Advisor – Member FINRA and SIPC. (www.finra.orgwww.sipc.org)

Note: Security freezes are not free. Each agency charges a fee for this service, unless you are already the victim of an identity theft.
© 2011 McGraw-Hill Financial Communications. All rights reserved.

1 Based upon both children attending school with current tuition of $20,000 a year, taking into account 4% inflation and 8% return on a lump sum of money for 16 and 14 years, respectively.


Did You Know?

How to Estimate Your Daily Caloric Needs?
by Declan Condron

We seem to spend a lot of time and energy trying to figure out how many calories we consume on a daily basis. Yet we usually spend very little time figuring out how many calories we actually need.

It's pretty easy to write down everything you eat, and look up in any number of nutrition tables to add up how many calories you've consumed. It's a little harder to calculate how many you actually need. So let's look at how to figure that out.

There are a few standard formulae used to estimate how many calories one needs per day. They are all based on the same few factors including gender, height, weight, age and activity level.

First, you need to calculate your Basal Metabolic Rate (BMR). This is the number of calories you burn daily while at rest (i.e. sitting on the couch all day doing nothing). Believe it or not, this is how you burn a majority of your daily calories. Your BMR is basically the energy required to sustain all those vital bodily functions, essential things like breathing and thinking and pumping blood around the body.

The formulae to calculate BMR are:
Imperial (lb/in)
Men = 66 + (6.35 x weight lbs) + (12.7 x height ins) - (6.8 x age yrs)
Women = 655 + (4.35 x weight lbs) + (4.7 x height ins) - (4.7 x age yrs)

Metric (kg/cm)
Men = 66 + (13.7 x weight kgs) + (5 x height cm) - (6.8 x age yrs)
Women = 655 + (9.6 x weight kgs) + (1.8 x height cm) - (4.7 x age yrs)

BMR estimates the calories burned while at rest. But what if you're moving around a lot during the day? So now you have to take into account your activity level and assign a Physical Activity Coefficient (PA) to the amount of activity you perform. There are a few different activity level categories to choose from:

Physical Activity Levels
Sedentary (no exercise, inactive lifestyle) - 1.2
Lightly Active (light exercise such as walking 1-3 days/wk) - 1.375
Moderately Active (moderate exercise 3-5 days/wk) - 1.55
Very Active (hard exercise for long duration with heavy exertion 6-7 days/wk)- 1.725
Extra Active (competitive athlete in training) - 1.9

To calculate your total daily caloric needs or your total energy expenditure (TEE) you simply multiply your BMR by your activity level.

BMR x PA = TEE
For example lets take a 40 year old male who is 170lbs, 5' 9" and moderately active:
BMR: 66 + (6.35 x 170) + (12.7 x 69) - (6.8 x 40) = 1730
Moderate Activity Level: 1.55
TEE: 1730 x 1.55 = 2682

By estimating how many calories you actually need along with how many you consume you get a much better idea of your daily caloric balance (intake vs. expenditure).

About Declan Condron:
Declan is PumpOne's exercise physiologist and has been in the fitness industry for over 15 years. He has worked as a Strength and Conditioning Coach, Physical Education Instructor and Fitness Manager, Personal Training Manager and Personal Trainer. Declan holds a M.S. and B.S. degree in Exercise Physiology from Southern Connecticut State University and Hofstra University respectively. He completed his internship for his B.S. degree in Cardiac Rehabilitation at a Long Island Hospital. He completed his internship for his M.S. degree in Sports Strength and Conditioning at Yale University. Declan is also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Olympic Weightlifting Coach through the United States Weightlifting Association (USAW).

Visit Declan's Website: http://www.pumpone.com


QUESTION & ANSWER:

QUESTION & ANSWER:
Do you have a great summer berry recipe for my Memorial Day BBQ
?

Answered by: Darren Garland

Berries and Cream:
Here is an easy and healthy alternative for dessert. You can make this recipe with homemade whipped cream and fresh local berries or with cool whip and frozen berries.

Ingredients:
Dollop of plain or vanilla Greek yogurt (Be careful of add sugar in the flavored versions)
½ cup of mixed berries (Frozen berries are fine but be sure that they are defrosted)
Dollop Whipped Cream or Whipped Topping.

Assembly:
Place a layer of Greek yogurt in a martini glass followed by the berries and then finish topping with cream. Add fresh mint or sprinkle cinnamon on top for added flavor.

Darren Garland, fitness expert, recently hit eight separate Amazon.com best seller lists, two international Amazon.com best lists and was number 40 overall on Amazon with the new Health Fitness and Wellness book, “Results Fitness.”

Darren Garland is the Founder of Emerge Fitness Center as well as the creator of “Muffin-Top Meltdown” fitness program that has been featured on NBC and ABC. Darren’s personal weight-loss journey, where he transformed from 370 pounds to a muscular 215 lbs with a healthy body and lifestyle, is the basis for all of his research and passion in the fitness industry. Darren specializes in fat loss and lifestyle improvement for women. For more information on his “Muffin-Top Meltdown Program visit http://www.DarrenGarland.com


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