Here’s the problem … her latest status update …

[Name Deleted] is "hated" by her clients…and made another one sick today. lol. I’m awesome

No, you’re not awesome.

And how can you “LOL” over “making” someone sick? Besides, you didn’t make someone sick. Your client was tough enough or misguided enough to keep working. You didn’t do anything.

Here’s where my 3-year-old daughter comes in.

When she was first learning to count, she would skip a number, keep counting, then realize she’d skipped something, then start again from 1.

Typically, she’d count, “1-2-3-4-5-7-8-9 – oops, I missed 6 – 1-2-3-4-5-6-7-9-10 – oops, I missed 8 – 1,2,3, [etc].”

So if she were trying to count 15 reps, her personal training client would end up doing more like 40 reps!

Do you think a client somehow completing 40 reps with a weight that should have left her spent at 15 might get sick?

How much “awesome” skill does it take to make a client sick?

Any idiot off the street could “train” someone hard enough to make them sick.

The real skill in personal training is to get the most out of the workout WITHOUT making your client sick.

What positive results do you get when your client gets sick?

None.

• They have to stop the workout.
• It takes them longer to recover.
• They’ve lost much of the nutritional value of their previous meal.
• They probably felt embarrassed in front of their peers.
• They’ll need extra electrolytes just to get back to normal.
• You’ve forced them to associate exercise with negative feelings.

Awesome, indeed.

Similar Posts:

• A disgrace to the personal training profession
• Can This Trick Help You Burn Stubborn Fat?

Want to be leaner?

Good deal… here’s 5 tips that will help you along…

TIP 1 – Ditch The Starch
Starches, such as rice, potatoes, some veggies, oats, etc. are often considered “health foods.”

While they can be healthy, they can also pack on stomach body fat like crazy if you overdo them.

As you may know, my “Every Other Day Diet” System (EODD) actually encourages you to eat starches and even sweets several days a week to get rid of excess weight:

http://www.everyotherdaydiet.com/ <—click

(Some of you may see a survey here on how best to help with your bodyweight goals. )

Well… how does THAT work?

Simple:  Timing is everything.

And we take a “weekly” approach to foods rather than a daily approach. This keeps your metabolism guessing. If your body cannot figure out what you’re up to, fat burning is that much more powerful.

And you can get by with eating starches… at least a specific times on specific days.

But if you’re not going to do EODD, then you’ll have to wing it. And the best way to wing it is to simply cut starches out entirely for 4-8 weeks. Then slowly add them back a few days per week.

This is no where near as effective (or as fun) as the EODD method, but it will get you pointed in the right direction.

TIP 2 – Can The Sodas
This one is really hard for me. I’ve been hooked on diet-soda on and off for years. When I go to get into top shape (like I am now) I have to get rid of the diet-sodas… yes, DIET-sodas. Need I say “real” sodas too? They are loaded with sugar.

Why diet-sodas? A recent study revealed that people who drank diet-sodas actually increased body fat when compared to those who drank sugar-sodas. What the… ??

Yep. Your body cannot be fooled by aspartame and chemicals. Sorry, but that’s the truth.

Here’s a personal story:  When I cut out the diet-sodas my body fat drops like a rock in a pond of clear water.

And that’s what you need to be drinking:  A quart of pure water per 50 lbs of bodyweight a day. I mix it with lemon and a bit of Stevia (an herbal sweetener) and make lemonade. It’s wonderful!

TIP 3 – Stay Hungry
Arnold’s first movie was “Stay Hungry” (well, after “Pumping Iron” that is). You cannot rest on your butt and stay hungry. You cannot think you’ve “arrived” and stay hungry.

It takes a special person to be hungry… and an even greater one to stay that way.

I want you to stay hungry in two ways:  In how you workout and literally… stay a bit hungry before you go to bed. Not “starving”… just a bit hungry.

For your workouts, I have a great solution. If you pick up EODD you’ll get a limited shot at “7 Minute Body”… my combination of “7 Minute Muscle” and “The 7 Minute In-Home Workout” in one book… and for more than half off… but that’s a very limited deal.

Gotta have EODD… you’ll need them both…
http://www.everyotherdaydiet.com/ <—click.

(Some of you may see a survey here on how best to help with your bodyweight goals.)

You see, progression — “forced” progression — is the best way to stay hungry. 7 Minute Body forces you to progress without thinking about it. Progression is built into the System.

As far as staying hungry at night? Check with your doctor and if he/she okays it take 500mg of potassium and 1000mg of magnesium/calcium a few hours prior to bed. This helps with the hunger pangs.

Also, keep hard-boiled eggs in the fridge. If you get really hungry, eat one with half the yolk (toss the other half.) It keeps me full for an hour at least.

TIP 4 – Cardio Clarity
Hours and hours of cardio a day is not the answer. However, you can do “light” cardio (i.e. brisk walking, or riding the bike at 60% of your max) just to burn off calories. That’s okay… and personally I don’t find it that boring if I’m watching a TV show. It does not interfere with my main fat loss exercise (weight training… YES!) and it burns off about 400 calories an hour.

What does work is early morning fasting cardio… but you only need 9-15 minutes. I explain the GXP Protocol (Modified) in the 7 Minute Body book, available only if you pick up EODD, and you can get it at more than half off:
http://www.everyotherdaydiet.com/ <– click.
( Some of you may see a survey here on how best to help with your bodyweight goals. )

TIP 5 – Get Raw At Night
Raw veggies with your last meal and as a snack will really help your fat burning along. I started with red peppers because they’re sweet. Now I eat virtually every veggie raw at night without thinking about it. Give this a shot. The fat loss is well worth it.

—->  Note From Stephen:  Jon is still giving away “Radical Fat Loss Blueprint” along with EODD for a few more days. And he is giving a lucky few the chance to pick up the Supplement-Kit that comes with Radical Fat Loss for almost 100 bucks off… the video and details are here at http://www.everyotherdaydiet.com/ <– click.Similar Posts:

• Looking for a Baby Boomer Nutritional Supplement? Know These Facts First …
• 30 Power Foods for More Fat Loss

Time-Sensitive! Hey, I’ve been busy with the PGA Senior Players Championship at my home course, so please don’t be too upset. You still have a couple of hours to get in on a great deal.

Here’s more about it from my friend Mike Geary of “TheTruthAboutAbs” fame…

I bet you didn’t know that there is a specific class of vegetables that contain very specific phytonutrients that actually help to fight against abdominal fat.

Let me explain what they are and why…

First of all, if you’ve already grabbed a copy of my new Fat Burning Kitchen Program you may already know about how certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from household cleaners, cosmetics, etc can act as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to that have an estrogenic effect and excess exposure can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems.

So here’s where this specific class of vegetables comes in handy…

One of those cool tricks that I teach in my Fat Burning Kitchen program is that cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc. contain specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds…

And by fighting against these belly fat stimulating estrogenic chemicals, this can help you fight against abdominal fat!

So there you go… just another excuse to do what mom always told you and eat more broccoli!

I’ve really learned to like brussells sprouts in the last year too… Melt a little grass-fed cheese on them and some garlic and they’re great!

In case you haven’t picked up your copy yet, I give away at least 12 other specific foods, teas, spices, etc that help to combat the xenoestrogens and can help you to burn abdominal fat faster in my new program…

make sure to grab your copy before the price doubles tomorrow:

http://www.truthaboutabs.com/fat-burning-kitchen.html

Pass this on to your friends… I bet you’ll shock them with this article about xenoestrogens and how broccoli, cauliflower, and brussels sprouts can help to fight the battle against belly fat.Similar Posts:

• Need to Lose Stubborn Belly Fat? Here’s How…
• The Best Ab Workout for Burning Stomach Fat?

My friend, NYC Bootcamp leader Nii Wilson, needs your help finding a cure for breast cancer. And even if you’re no where near Central Park, you can still help …

A WORLD WITHOUT CANCER IS A WORLD WITHOUT FEAR!!

HELP US REACH OUR GOAL OF $5,000 (if 50 people donated $100 the goal will be reached)

Help me and our boot camp crew raise $5,000 for breast cancer research by October 16, 2009. 1 in 8 women will be diagnosed with breast cancer in their lifetime. Personally I think that number is way too high for me because that could be my wife, daughter, mom, aunt, cousin, sister, friend, or one of the women I see all the time during my boot camps.

My grandma Mary H. Wilson died of lung cancer and never smoked a day in her life. Her last wish was that all of her kids, grandkids, and great-grandkids do something to help fight cancer and I promise to fulfill that obligation.

Just don’t stare at this page. Help the cause, make a donation, and come out to one of our charity fitness boot camp classes and get in shape for a great cause.

click on this link to donate —>> http://tinyurl.com/supportNiiFIGHTbreastcancer

GOAL $5,000 for breast cancer by October 16, 2009

~CHARITY FITNESS BOOT CAMP SCHEDULE~

Location: West 67th & Central Park West (we meet at the green benches across from Tavern on the Green at the entrance of the park)

Days: Wednesday 6:30pm- 7:10pm (I may add Saturday charity boot camp classes also)

Dates: Sept 16, Sept 23, Sept 30, Oct 7, Oct 15

Price: just $10 which will all go to a great cause

How to register:

1) All classes are $10 to join and are separate from donations made on my breast cancer donation page.

2) Fill out waiver form >>click here for waiver form<<

3) Come out to West 67th & Central Park West and bring at least $10 or more or you can make out a check to “The American Cancer Society” in any amount to help us reach our goal of $5,000

I appreciate you telling your friends, family, and co-workers about this. Remember this is also for 2 great causes….

your own personal health and breast cancer research.

Call if you have any questions call me now  1 (866) 447-2287 ext#1

click on this link to donate any amount you like —>> http://tinyurl.com/supportNiiFIGHTbreastcancerSimilar Posts:

• Help find a cure for breast cancer
• Can Exercise Prevent Breast Cancer?

So, which post-workout drink would you prefer?

A great-tasting, scientifically proven carb-plus-protein drink – or urine?

Yep, I said “urine.” [You've GOT to see the video below!]

Here’s what pro boxer Juan Manuel Marquez says about his favorite post-workout drink:

I think that this has helped me. I’ve done it for the last five or six fights with good results.

I also drink my urine because that’s where a lot of protein and vitamins are, part of your vitamin intake, and why not drink them again instead of wasting them.

Oh, yeah – that’s scientific. [Is there a sarcastic emoticon?] Apparently he skipped the college class that explained the difference between anecdote versus the Scientific Method.

Besides, any sports and fitness trainer or nutritionist will tell you that boxers follow the least scientific advice possible when it comes to training, conditioning and nutrition.

And frankly, the average boxer is more likely to suffer brain damage than to retire to become a brain surgeon [if you know what I mean].

[The actual video is even more graphic than the introductory still photo you’re probably seeing now – so you may not want to watch it.  But if you’ve got the stomach for it … ]

Personally, I prefer Prograde Workout for my post-workout drink because it’s based on actual research (not some boxer’s illogical guess) proving that a 2:1 ratio of carbs-to-protein ratio optimizes recovery from workouts.

Look at what Sean Hyson – who edits my articles at Men’s Fitness – has to say:

I tried your workout post-workout mix this morning and I was seriously blown away. It has a good flavor, no aftertaste, and ingredients that I can actually pronounce! The guys at Prograde really know what they’re doing.

Sean Hyson, C.S.C.S.,
fitness editor of Men’s Fitness magazine

It also mixes easily (although urine, of course, requires no mixing) and tastes great – not like those chalky protein shakes we grew up with.

Best of all, it’s not urine.

Get Prograde Workout Pre- and Post-Exercise Recovery Drink

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• Top Ten Post-Exercise Recovery Tips from Jason Ferruggia

Hey, stephenholtfitness, look what you got!

Congratulations, you’ve got a best answer and 10 extra points!

Your answer to the following question really hit the spot and has been chosen as the best answer:

Any Stemulite Side Effects?

Go ahead, do your victory dance. Celebrate a little. Brag a little. Then come back and answer a few more questions!

Thanks for sharing what you know and making someone’s day.

The Yahoo! Answers Team

Here’s the original question:

Any Stemulite Side Effects?

i was wondering if any one knew of any side effects from the supplement called Stemulite.. apparently its a really good supplement and gets you definition and muscle weight at the same time.

i am thinking about trying it but not to sure yet. was wondering if any one can fill me on some info and if you tried stemulite if it worked for you ?

… just in case if people are wondering i am 5′8 155lbs and i work out at the gym almost 4 times a week but i want to get bigger and cant but at the same i want a defined 6 pack real bad

Best Answer – Chosen by Voters

Hi, Steve -
You should not take Stemulite if you are allergic to mushrooms (as it states on the bottle).

Also, the manufacturers recommend you do not take Stemulite if you are under the age of 18 since it was never tested on anyone under 18.

Here’s what Dr. David Summers (who, to be clear, is not a medical doctor) told me:
“We have not tested Stemulite on anyone younger than 18 years of age. There is no reason why it could not be used but you should check with your doctor before having a 15 year old try it. Your doc might recommend a half/dose for a period of time to be safe.”

The one possible side effect reported by a couple of Stemulite users on my blog was a noticeable increase in heart rate.

Here’s what Dr. Summers said when I asked him about that:
“I have found only one report of tachycardia related to the use of either alpha lipoic acid or L-carnitine in the literature. In fact, both are considered to somewhat anti-arithmetic.

“What is likely happening is the increase potential of the electron transport chain (ETC) in the mitochondria of the heart is putting more energy into the cells than it can utilize.

“Older mitochondria get ‘leaky’ and this allows the electrons to spill out. One way to down regulate this condition and still utilize the benefits of Stemulite™ is to take at least 1000 mg of Vitamin C twice a day along with the supplement. The vitamin C should soak up the excess electron charge.

“Another suggestion is to cut the dose in half and see if that works. If not, she should stop taking the supplement altogether and see her doctor.”

With hundreds of customers, many of whom have written about their experiences with Stemulite on my blog, we’ve had only three people mention this increased heart rate.

If you’re concerned, please consult your physician before taking Stemulite or any other supplement. – Stephen

Source(s): Stemulite Side Effects

Remember, you can always buy Stemulite online hereSimilar Posts:

• Stemulite Side Effects
• Stemulite FAQ – Answers to the Top Stemulite Questions

Ex-Navy Seal building a fitness empire

Randy Hetrick had a problem.

As a special ops squadron commander deploying on ships, submarines and safe houses, he needed a way to keep his team in world-class shape without having access to world-class gyms.

So during a deployment in Southeast Asia, Hetrick grabbed some parachute webbing and began stitching away. He anchored the straps, and, using his body weight for resistance, started doing presses. And flys. And curls.

The prototype for his TRX Suspension Trainer was born, and since hitting the market in 2005, the portable straps have recorded more than $20 million in sales.

“This thing has become so much more than I ever envisioned,” Hetrick says over breakfast a few blocks from the 12,000-square-foot headquarters of his company, Fitness Anywhere, in San Francisco’s Russian Hill. “I thought it was this tool – this invention of necessity – to do a particular kind of training when we were deployed. Never in my wildest dreams did I think that 10 years later, we’d be here.”

The Stanford Business School grad once scaled helicopter ladders for a living, but he’s now parachuting in and out of fitness expos and business meetings to promote his brand.

The TRX was recently featured on “The Biggest Loser,” though its biggest client remains the U.S. military. Professional trainers and athletes are close behind, and the TRX is also expanding into commercial gyms and physical therapy centers.

The success is far more than Garth Saloner, dean of the Stanford Business School, imagined when Hetrick began using his classmates and professors as test subjects in 2002.

Saloner, who was teaching a course on the formation of new ventures at the time, took one look at Hetrick’s still-primitive straps and was reminded of all the old fitness props gathering dusts in people’s closets.

‘Old belt with stirrups’

“I thought he was nuts, to be completely honest,” Saloner laughs. “It looked like an old belt with stirrups.”

But Hetrick hadn’t made it through Navy Seal training without perseverance. He bought a used sewing machine for $49 from a shop on Geary Boulevard in San Francisco and went to work on perfecting his straps. He estimates that he went through 50 variations before his TRX system was ready for the market.

The stitching was almost easy compared with advanced statistics at Stanford.

Hetrick readily uses the words “pathetic” and “terrible” to describe his re-introduction to the classroom in 2002 after 14 years in the military’s most elite branch. He was 36, older than some of his professors, and had a baby on the way with his wife, Yvette.

As Saloner tells it: “I don’t think Randy quite anchored any curve, but if you’re used to telling people that you want them to run through a brick wall and they say, ‘Yes, sir,’ and then suddenly there’s a 27-year-old banker who’s flying through spread sheets as if it’s second-nature and barking orders at you? Yeah, it’s a little role reversal.”

Adds Hetrick: “I’d always had this very ‘Lord of Flies,’ Darwinian view of performance – if you’re not succeeding, then you’re not trying hard enough. It was a real humbling experience.”

These days, such struggles seem as far away as boot camp. Hetrick’s vibrant Russian Hill headquarters houses more than 50 employees – a far cry from when he and his dog, Blueberry, were the lone occupants of a small office in the Sunset District.

Workout DVDs

There’s also a state-of-the-art training center downstairs that, between public classes, converts into a full sound stage where Hetrick produces workout DVDs.

Hetrick learned in the military that he can be only as good as his team, so he takes immense pride in being ranked by Outside Magazine as one of the top 30 places to work in the United States this year.

Meanwhile, back at Stanford, a new generation is tracking his every move. Hetrick’s company is now a case study for aspiring entrepreneurs, a lesson in how a military commando became a crafty businessman – by way of a belt with stirrups.

E-mail Janny Hu at jhu@sfchronicle.com.

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You see, a basic tenet in marketing and sales is that, “A confused mind doesn’t buy.”

And I argued (to no avail) that Stemulite advertising was confusing.

The original sales copy at the main site included bullet points saying,

• Stemulite lowers BMI, and
• Stemulite significantly increases muscle size

Huh?

Sure, you CAN gain five pounds of muscle and lose four pounds of fat, thus losing weight and, therefore, lowering your BMI.

But that’s not what the typical consumer is looking for (although it should be EXACTLY what the average baby boomer woman should be looking for from her workout routine).

ASIDE: What most women would call “toning” is actually replacing the muscle you’ve lost since your 20’s which NATURALLY burns more fat.

(Need a workout program but you’re short on time? Take a look at this one.)

But then you’re “targeting” two markets – weight loss and bodybuilding – at once. Which, obviously, is not truly “targeting” at all.

Oops – I digress …

Here’s a question I just got on Facebook from a confused Stemulite-customer-to-be (we hope):

for the supplement Stemulite they say it makes you stronger, which i want to be. i also want to gain more weight and not lose it.

is Stemulite what i need to gain weight and become stronger?

My answer:
It sounds like you may have been confused by the testimonials mentioning weight loss. Stemulite does contain several ingredients that help you burn fat if you have excess fat to lose.

The main purpose of Stemulite, however, is to help you build muscle and get stronger when used with a strenuous weight training program.

The eggplant extract – the main ingredient in Stemulite – helps your body to recruit satellite muscle cells and adult stem cells. BTW, anyone who claims Stemulite must be a scam yet doesn’t even address the eggplant extract is uninformed.

Melatonin and indium also improves sleep, and sleep – particularly the quality and quantity of REM sleep – in important in making muscular gains.

You can still get Stemulite online at http://BuyStemulite.com. Let me know how it works out for you. Thanks. – Stephen

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• Stemulite Stands Out for All-Natural Weight Loss
• Stemulite Controversy – Better Than Steroids?

There’s a huge correlation between tight hip flexors and low back pain. Doing this simple stretch – especially if you sit down a lot (you know, like you’re doing right now) – can do wonders if you have low back pain.

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Some pundits are saying he’s trying to cover up illegal steroid use with the excuse that he took only DHEA, an over-the-counter supplement.

Not only is his story plausible, but I’ve gone through the exact same thing.

No, not the losing $1.6 million part, but the accusation of steroid-use part.

A few years ago, I read a study claiming that the supplement DHEA had anti-aging benefits for those of us over 40.

So I tried it.

And of course, I tried it the standard American male way of twice (or so) the recommended dosage.

When I went to my “annual” physical (I promise to get better at that), my internist told me I had “elevated liver enzymes” and implied – quite strongly (which is why he quickly became my EX-internist) – that he thought I was on steroids.

Obviously, a lot of people now searching for the truth about DHEA and its effects on testosterone, weight loss, fat loss, etc., so here’s a report from The New England Journal of Medicine on medical opinions on DHEA.

DHEA in Elderly Women and DHEA or Testosterone in Elderly Men

Nair KS, Rizza RA, O’Brien P, et al
N Engl J Med. 2006;355:1647-1659

Background

Older adults are often interested in treatments that might improve physical appearance and performance as well as longevity. In this regard, much public attention has been focused on adrenal and sex steroids.

The relationship between hormones, such as dehydroepiandrosterone (DHEA) and testosterone, to the process of aging makes some intuitive sense. Testosterone levels fall gradually as men grow older, and, in one longitudinal study, levels of DHEA declined over a 13-year follow-up period in 67% of healthy men.

Variations of levels in DHEA did not appear to affect health status or subjects’ well-being. DHEA levels also decline gradually in women as they age.

DHEA may reduce the incidence of chronic disease and has demonstrated inhibition of inflammation along with associated epithelial hyperplasia, carcinogenesis, and atherosclerosis.

Results of research on the treatment effects of DHEA supplementation have been mixed, however. In one placebo-controlled trial of older adults with a reduced level of serum DHEA, supplementation of DHEA at a dose of 50 mg/day was associated with reduced levels of:

• Visceral fat;
• Subcutaneous fat; and
• Serum insulin.

Overall insulin sensitivity was improved in the DHEA group compared with those who received placebo. On the other hand, another placebo-controlled trial of the same dose of DHEA failed to demonstrate a significant difference between groups in the composition of fat vs muscle in the thigh.

This latter trial noted that handgrip strength and knee muscle strength were similar after treatment with DHEA or placebo.

Testosterone
Studies of testosterone supplementation have suggested multiple health and functional benefits. In one placebo-controlled trial of hypogonadal men, treatment with intramuscular testosterone over 36 months was associated with better outcomes in terms of:

• Timed physical performance;
• Handgrip strength; and
• Lean body mass.

Testosterone therapy also reduced total and low-density lipoprotein cholesterol levels without increasing high-density lipoprotein cholesterol levels. The benefits of testosterone therapy vs placebo were noted whether patients received concomitant treatment with finasteride, which was administered to reduce the possible deleterious effects of testosterone therapy on the prostate.

Summary and Viewpoint

The current study by Nair and colleagues does little to support the use of DHEA among older women or DHEA or testosterone among older men. Study participants were all over the age of 60 and had serum levels of DHEA and bioavailable testosterone below the 15th percentile. Dosages of DHEA were 75 mg/day, and testosterone was administered with a transdermal patch at a dose of 5 mg/day.

Although levels of DHEA and testosterone rose appropriately with treatment, there were no consistent benefits associated with active vs placebo therapy.

Although testosterone reduced insulin levels to a mild degree, there was no difference between testosterone therapy and placebo in terms of insulin sensitivity. DHEA reduced fat-free mass only when men and women were considered together; even this result is less clinically significant because muscle strength was similar between treatment groups.

Although DHEA and testosterone each increased bone mineral density at specific anatomic sites (namely, femoral neck for men in both treatment arms and ultradistal radius for women taking DHEA), bone mineral density did not improve at the remainder of the 5 anatomic sites tested.

An editorial by Stewart, which accompanied the current article, noted that other available treatments for osteoporosis have a much more powerful effect in increasing bone mineral density.

This study is particularly useful in that it measures multiple health and quality-of-life outcomes among a cohort of patients who would be considered for treatment with DHEA or testosterone.

Although the research demonstrated no discernible effect on prostate-specific antigen levels, higher doses and/or longer durations of treatment could be associated with higher rates of benign prostatic hypertrophy or prostate cancer.

On the basis of this possible risk and the questionable benefits of therapy, routine use of DHEA or testosterone among asymptomatic men and women with low hormone levels should not be recommended.

Of course, the follow-up question is get from readers – especially college athletes – is, “Does Stemulite contain any ingredients that could get me banned.”

The answer is unequivocally, “No.”

There is absolutely nothing in Stemulite that will get you banned in your sport.

So don’t worry. You can still get Stemulite here.

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Stemulite Fitness Formula

I get comments just about every day from people looking for reviews and testimonials from real people – not professional athletes or amazingly attractive, articulate and persuasive personal fitness trainers .

Here’s a comment I just got from a gentleman named Anthony Serafini, 2009/07/28 at 11:31am:

I’m a 70 year old bodybuilder and have been taking Stemulite for about a month.

The results so far have been good, though not what I imagine what one of the “anabolics” would produce.

A month ago I could not curl a 45 lb dumbbell, but now do it for five reps, so something’s working.

The one caution I have is the melatonin contained in the night version of Stemulite.

Now melatonin IS a recognized sleep aid — however, I’d been having some extremely vivid and bizarre dreams. And when I googled ‘melatonin’ I found that such dreams are in fact among the possible side effects.

I’m going to restrict myself mostly to the ‘day’ formula for now.

My suggestion would be to market a two-bottle product where BOTH are the “day” version so you have a choice.

Otherwise Stemulite seems to be a good product.

Thanks, Anthony. Unfortunately, they didn’t even listen to me when I was a consultant, but they do read this blog, so I hope they heed your advice. – Stephen

Add Stemulite to Your Cart

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All-natural supplements are usually much better because they typically have a lower frequency of side effects with daily use.

Upon looking at the different available supplements, making comparisons of krill oil vs fish oil can help to determine which is the more effective.

Fish oils are typically used as a dietary supplement because of the high levels of omega-3 fatty acids – including crucial EPA and DHA – that they contain.

Although fish oil itself has been used for quite some time, krill oil has recently becoming popular as well.

Many benefits are found when comparing krill oil vs fish oil. The most important thing to note is that krill oil contains many more antioxidants than fish oil does, which allows it to be absorbed into the body quicker to be much more effective.

While both supplements will work to decrease arthritis pain, symptoms of depression, and promote weight loss, the krill oil does not have any aftertaste that may be common with the fish oil capsules.

Upon looking at the side effects associated with both krill oil and fish oil, some are found although not that frequent due to the natural ingredients. The main side effect with either supplement is allergy related so those who are allergic to any type of seafood should not take them.

The comparison of krill oil vs fish oil shows that both supplements can cause the same side effects as both are made from natural fish oils.

Common side effects with both supplements are diarrhea and indigestion, along with an increased risk of bleeding.  Those that are already taking blood thinning drugs should not use either fish oils unless under the direct care of a physician.

Making a comparison of these two different dietary supplements leads us to understand that the main difference between krill oil vs fish oil is that krill oil is much more powerful.

Where either supplement can be taken to relieve high cholesterol levels, high blood pressure, and heart disease, a lower dose of krill oil can be taken for the same effect.

Krill oil is quickly becoming the supplement of choice, however, because it contains many more antioxidants and does not leave a fishy aftertaste as found with using fish oil.

Recommended Krill Oil Supplement: ProGrade EFA Icon

——-

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I’m amazed at the number of older members at our country club fitness center who try to convince me they’re “too old” to start an exercise program.

Obviously, they’re mistaken. But now it’s official.

Here’s what the American College of Sports Medicine – the closest thing we have to a governing body in the fitness industry – has to say:

Physical activity – even at a moderate level of intensity – can greatly improve quality and life and longevity for adults over age 65, according to an updated Position Stand from the American College of Sports Medicine (ACSM).

The evidence in the manuscript is consistent with the first-ever federal physical activity guidelines, released in October 2008. Writing team member Wojtek Chodzko-Zajko, Ph.D., FACSM, says the messages in the Position Stand are direly needed by a population that might view itself as too old to begin a physical activity program.

“It’s never too late to exercise,” Chodzko-Zajko said. “We’re not necessarily expecting older adults to train for a marathon; activities as simple as walking the dog, taking a dance or exercise class, or biking to the store can increase mobility, prevent chronic conditions and diseases, and generally make life much more enjoyable.”

The Position Stand contains the following major conclusions:

• Although no amount of physical activity can stop the biological aging process, there is evidence that regular exercise can minimize the physiological effects of a sedentary lifestyle and increase active life expectancy by limiting the development and progression of chronic disease and disabling conditions.
• Ideally, exercise for healthy aging should include a combination of aerobic, strengthening, and flexibility exercises.
• A combination of regular aerobic and resistance training exercises is more effective at combating the effects of the aging process than either form of training alone.
• Individuals who are at risk for falling or mobility impairment should also perform specific exercises to improve balance.
• Although higher-intensity training programs are effective, physical activity does not need to be high-intensity to prevent chronic conditions. Exercise must be performed consistently to have lasting benefits. The benefits of a single exercise session are relatively short-lived.

In addition, the Position Stand provides evidence that exercise provides psychological benefits for older adults, including lowered risk of dementia, and helps improve day-to-day functionality.

The Position Stand is an update of a previously produced manuscript of the same title, originally released in 1999. Members of the media can access the updated Position Stand here.

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international, national, and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

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I was reluctant to tell you this earlier because I honestly think this healthy snack bar (okay, it’s not quite a “bar”) may taste TOO good.

But now time’s running out on a special offer. More about that in a sec …

I got a chance to sample ProGrade Cravers when they were first introduced at a fitness conference.

And I horded them.

I stood in the “free samples” line, snagged a couple, then got back in line later when they got a different person to man the booth.

I asked friends to grab all the samples they could for me. Then I bought all the boxes I could manage to take home.

Unfortunately, Cravers aren’t one of those The-More-The-Better deals. I ate too much and defeated the purpose.

BUT …

Iif you have a little more control than I did, follow the directions and eat just ONE at a sitting, Cravers make a great snack you can enjoy absolutely anywhere.

And we know intelligent, controlled and planned snacking is an important factor in weight control and fat burning.

Here’s the time-sensitive part …

You can get ProGrade Cravers on sale up until midnight EDT tonight (July 17, 2009), so click here right now

The owners and I are old friends, have worked on numerous projects together, and go w-a-y back, so you have my word you can trust all of ProGrade’s products.

Go ahead. Do it now.
http://stephenholtfitness.getprograde.comSimilar Posts:

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Wow, I just got called out on Twitter!

Here’s the DM (Direct Message) I got:

trx_fitness As the 2003 ACE Personal Trainer of the Year, you should have no problem with the TRX Lower Body Challenge

Actually, I beg to differ, TRX_fitness.

Sure, I’ve run a few marathons and even a century (so I understand why pro cyclists are so drugged up), but I’m really a fast-twitch kinda guy – Olympic Bobsled trials, college cornerback, high school high jumper and shot putter.

I’m far more comfortable in the 6-10 rep range. Forty is a little steep for me, but …

I’ll give it a shot (in the privacy of my garage) just because I’m one of those stereotypical males who will do anything if you just use the word “Dare.”

I’ll let you know what happens (if it’s good, of course).

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(Maybe he’ll forgive me if you click on his links and sign up for a subscription of your own. Deal?)

Understanding Your Abs

There’s been tons of talk lately about the abs, and even more specifically, the rectus abdominis (RA).  After all, everyone wants that lean, sexy six-pack before summer hits, right?

Here’s the problem:  We’re still caught up in outdated training methods, and not focused on what science has brought to light over the past 5-10 years. 

Let’s take a quick look at the actual anatomy of your abs, as well as the various functions that your RA provides.

Anatomy
The RA is a large, beaded muscle that runs from your xiphoid process and bottom of your rib cage to your pubic symphisis.  It’s interesting (and important) to note that instead of being one long, continuous muscle, the RA actually is broken up into several smaller sections.  But more on that later.

The RA has several well-defined roles, along with some lesser-known roles, too.  Let’s examine each.

Functions
The primary functions of your RA include:
-    Trunk flexion/Resisting Trunk Extension
-    Posterior Pelvic Tilt
-    Transmission of “hoop” stresses

Let’s look at each in a little bit more depth, as this is where the story starts to unfold.

Trunk Flexion
Any trainer or fitness enthusiast who knows anything can tell you the RA can promote flexion of the trunk.  This is why you’ve seen the ridiculous number of ab rollers, Bender balls, and other gimmicky guru crap being sold at 2 am in the morning for decades.

The idea, initially, was that sit-ups were the best to promote this flexion movement pattern.  Then, people started looking deeper and decided that sit-ups placed too much compressive loading on the back, or that they didn’t “isolate” the RA from the hip flexors.  Thus, crunches were deemed better for “isolating” the abs and keeping the back healthy. 
The problem, however, is that while your RA is capable of producing trunk flexion, the underlying anatomy leads us to believe that this role isn’t nearly as important s the fitness industry has given it credit for.  At the Chicago Perform Better Summit in 2007, world reknowned spinal biomechanist Dr. Stuart McGill went so far as to say that if your RA was really there for crunching and trunk flexion, instead of having the beaded sub-sections, you would have one long, continuous hamstring instead!

We also need to ask ourselves another question:  At what cost are we crunching?  This is where we have to examine the big picture.  Will trunk flexion help “bring out” our abs?  Maybe – but at what cost?  When we examine the big picture, we start to realize several things.

1 – Trunk flexion works to shorten our RA.  Doing so exerts a downward pull on our ribcage, effectively pulling us into an increased thoracic kyphosis or “slouched” upper body posture.  Not only is this aesthetically unattractive, but virtually useless to us as weight trainers, fitness enthusiasts or athletes.  By pulling our body into an increased kyphosis, we lose the ability to get our scapulae into the appropriate positions and increase the likelihood of shoulder and rotator cuff problems. 

2 – Research by McGill and others has shown that repetitive flexion/extension of the spine is injurious.  Our spine only has so many flexion/extension cycles in it; once we hit a certain threshold, we get injured!

Mike Boyle has a great analogy here – it’s like a credit card.  Bend a new credit card back and forth and, initially, it bounces back.  But if you continue to bend that card, you eventually start to see a white crack.  Continue to bend it back and forth, and over time that crack leads to a break.  Your spine is not much different.

Here’s another way to think about this – instead of thinking about promoting movement, start to think about how your muscles work to control or resist various movements as well. 

In this case, your RA not only promotes trunk flexion, but it also works to resist trunk extension!  It’s not rocket science, but it’s a huge step forward in your thinking. 

Far too often, we only think of how muscles work in an open-chain, textbook definition, instead of what they do in real life.

However, there might be some exceptions to this rule – I can think of a few high-end athletes who might need some judiciously included trunk flexion in their programming.  For most of the population, however, hopefully we can agree that crunching and trunk flexion movements probably aren’t in the best interest of our bodies. 

Posterior Pelvic Tilt
The second function of the RA is to promote posterior pelvic tilt, and/or to control pelvic alignment.  We can thank Florence Kendall and her fantastic book Muscles: Testing and Function for tuning us into this one.

(Note: If you are unfamiliar with the concept of force coupling or pelvic alignment, definitely check out my “Hips Don’t Lie” article.)

While many are focused on upper vs. lower RA, it only has one common nerve supply and therefore can’t be isolated into upper and lower sections.  Instead, what I feel most people are really focusing on when they think upper vs. lower abs is the difference between movements that promote trunk flexion, and those that control pelvic alignment and/or resist trunk extension.

Many people assume that exercises like leg throws and ab wheel rollouts must hit their “lower” abs harder, because they get so sore following these exercises (especially when compared to crunches). 

The primary difference, however, is that these movements emphasize the negative portion of the lift.  Eccentric exercise has been proven time and again to increase delayed onset muscle soreness (DOMS), so it’s not so much that you’re training different muscles as it is that you’re shifting the type of training stress.

Or it could just be that you’re doing something “new”, which is also virtually guaranteed to make you sore.  It’s not necessarily better, it’s just different.  But I’m getting a little off target here; I digress.

While the RA does promote posterior pelvic tilt (or gets us back to neutral if we’re in an anterior tilt), it’s rarely the key to the puzzle. 

For instance, Kendall cites the differences when testing someone’s strength in a curl-up/crunch versus a leg lowering exercise.  Often, you’ll see someone with no issues passing a curl-up test, but give them a leg-lowering test where they have to control pelvic alignment and they get crushed. 

In this case, it’s not so much a matter of having a weak RA as it is weak external obliques. 

Try this:  Have your client (or yourself) set-up in a pillar hold/plank position with a PVC pipe along their spine.  There should be three points of contact; the back of the head, the upper back, and the glutes. 

Often, you’ll see clients who can keep their hips up, but they exaggerate their kyphosis and lose their 3 points of contact.  This is a classic instance of RA dominating the external obliques.

Instead of using all the muscles of the torso to promote core stability, their rectus dominates and “shortens,” pulling them into a slouched position through the upper back. 

This is something that you’ll see time and again when testing/training both the general population and athletes as well.

Transmission of Stresses and Force
The final piece of the puzzle is promoting or transmitting “hoop” stresses that are generated from the obliques.  This concept was originally promoted by Porterfield and DeRosa in their book Mechanical Low Back Pain.

The idea here is simple – instead of working to promote movements around the lumbar spine, the RA (along with the rest of the abdominal muscles) was primarily there to prevent movement and transmit forces! 

Again, this was a huge shift in thinking.

After reviewing McGill’s Ultimate Back Fitness and Performance for the 1000th time, I ran into this fantastic quote:

“Isometrically training the rectus is consistent with its architecture and stabilizing function to enhance performance and power development in the hips and extremities.”

Quite simply, stop moving and start stabilizing!

Think about a baseball player, for instance:  Where does he generate his strength and power from?

I’ve never, in my entire life, seen a big hitter who didn’t have seriously jacked hips and thighs. 

The premise is simple: 

The hips/thighs store energy, and upon initiation of the movement transmit that energy into the ground.  The ground reacts, transmitting force up the leg, through the core, and into the hands and the bat.

This is a fundamental concept – the core doesn’t promote the power itself.  Instead, it transmits the power that the hips and thighs have generated.

This is why I’ve written almost a half dozen articles on the need for core and lumbar stability – and I’m not even going to get into rotation in this newsletter!  If you’re looking for training ideas, be sure to check out my YouTube page as well.

Lastly, I had an entire lecture on core training in the Indy Performance Seminar DVD series, and Eric and I talked in-depth about core training and core exercises in Building the Efficient Athlete.  Both can be found on the Products page.

Quite simply, if you want to get the most out of your abdominal training, you’d be well served to focus on exercises that optimize pelvic alignment and train your body to stabilize the lumbar spine.

Not only will you stay healthier, but you’ll perform better to boot.

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Since then, I pulled a few strings and got a free look at the program. It’s nice to have connections, huh?

And because of our blog/newsletter connection, I worked out a deal for you. Read on:

About a month ago my friend and fat loss expert Joel Marion released a program that shocked many of us in the fitness industry.

“Cheat Your Way Thin” scientifically teaches you how to use your favorite foods (as in pizza, ice cream, pancakes, burgers, etc. – you know, stuff you can’t eat on a “diet”) to strategically accelerate fat loss by overriding your body’s starvation protection mechanisms.

Read that again – you will accelerate your fat loss by CHEATING (when you do it the right way).

Joel studied 308 research papers on the regulation of human body weight and metabolism before developing his Cheat Your Way Thin system.

Here’s where I let you down (temporarily):

When Joel first released the full 7-component package (including manuals, audios, video, workbooks, and checklists) last month, he also ran a special 3-day promotion in which people were able to get the entire package at less than half price.

Hold on, now. I didn’t tell you about because I hadn’t examined it myself. Yet.

Here’s the good news . . .

Joel and I, because of our mutual contacts at Men’s Fitness, became friends on Facebook, and I got a chance to review the system for myself.

And now – sorry, you have only 24 hours – can get that same system at LESS THAN HALF PRICE.

Just go to this special link
http://stephenholtfitness.com/cheat

Again, get your hands on system that Joel’s clients use to literally eat whatever they want while stripping away fat faster than most "dieters" ever could.

DO NOT go to CheatYourWayThin.com and pay DOUBLE like everyone else is doing right now. Instead, use my special link:
==> http://stephenholtfitness.com/cheat

When you click the link, you’ll find numerous before-and-after pictures and testimonials backing this scientifically-based program proven to work in the REAL world with real people.

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Question:
Where are the studies published in academic journals applying randomized controlled trials to determine the efficacy of Stemulite (haven’t seen any effect-size statistics mentioned)? I’m NOT referring to analog studies investigating an isolated “active ingredient” or “theoretical construct” but instead to THE actual product Stemulite…Well, per the the FDA, such research is not required and thus you’re anecdotes and analog studies are all you use to substantiate your claims…

Great question, Chris. I get this question virtually every day.

Let me start my answer by asking you a question …

Who would pay for such studies?

Certainly not The Government. The FDA and other federal organizations have no reason to test Stemulite.

And certainly no university will volunteer to test Stemulite.

So, that leaves Metabolic Research, Inc. (MTBR), the company that manufactures Stemulite, to pay for the studies.

But, as you probably know, the first question you need to ask when looking at any study on any product in the marketplace is, “Who paid for the study?”

Whether MTBR does the study in-house or pays for an “independent” study, it always looks suspicious when the company that stands to profit from a positive study gets that positive study.

So even when the study looks good, people who were skeptical before the study remain skeptical.

And the satisfied customers who didn’t feel the need to wait for a study remain enthusiastic supporters.

So your independent study – which can easily reach $100,000 – doesn’t really prove anything to anyone. The skeptics remain skeptical and your customers remain fans.

So why pay for the study? Especially when the company is publicly owned (like MTBR). How do you justify that negative ROI to your stockholders?

This conundrum occurs at all supplement companies, not just MTBR. Just do a search on any brand name supplement. In the vast majority of cases, you’ll find no published research or research sponsored by the company.

Besides, the main ingredient in Stemulite is the eggplant extract produced by a patented process. And they’re protecting that like the formula for Coca-Cola and the Colonel’s secret recipe.

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I will continue to do my best to answer your questions, however.

Jordan just asked:

Stephen,
I’ve been looking up and down the site and i like what i see. I am a college athlete like many looking for a supplement other than your average protein to get he job done without the worries of failing a drug test in one way or another.

Everything sounds great (quick recovery, better sleep, increased muscle strength), of course you have to consistently work out but with the increase in rules and regulations in NCAA sports, can we be 100% sure that this will not cause a test failure in the future?

I consulted one of the staff at my school to confirm whether or not but I have yet to hear back. (A recent post is similar but just to clarify your findings)

Thank you

Thank YOU, Jordan, for taking the time to write me – and so politely.

There is absolutely no reason supplements like Stemulite would ever be banned or cause you to fail a test.

Stemulite works by helping you recruit adult stem cells that already exist in your bone marrow.

Heavy weight training breaks down muscle tissue. Stemulite simply increases the rate at which those muscle cells are repaired.

Although it may help bring low hormonal levels back to normal, it does NOT lead to abnormal increases in testosterone or human growth hormone.

Each ingredient in Stemulite has been deemed GRAS (Generally Recognized As Safe) by the FDA. Numerous professional and college athletes take Stemulite with no negative side effects, so you don’t need to worry.

Best wishes
- Stephen
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Okay, I tricked you – the quick truth is that the best ab workout isn’t really an “ab workout” and the best way to burn “stomach” fat has little to do with ab exercises.

I get tired of preaching it myself, so I’ve posted this article from my friend Mike Geary (that’s us at a fitness convention on the your left) of the best-seller, “The Truth About Six-Pack Abs” on abdominal workouts, how to lose stomach fat and spot reduction.

Ab Workouts Do Not Cause Stomach Fat Loss

by Mike Geary

It seems that everyone is always asking me what the best ab workouts are to get a flatter stomach.

The common belief that ab workouts will help you to lose belly fat is one of the biggest misconceptions I deal with daily as a fitness professional. Almost everyone has varying degrees of excess body fat in the abdominal region, and the best way to burn off that extra stomach fat continues to elude most.

The problem is that most people are searching for the wrong exercises and workout types to lose stubborn belly fat.

Most people are searching for some miraculous combination of abs exercises combined into the best ab workout ever invented that will burn off their belly fat faster than you can read this article.

Unfortunately, ab-specific workouts do NOT burn fat off of your belly.

They only tone and strengthen the underlying abdominal muscles. What you really need to focus on is a full body strategic workout that will cause a much greater metabolic rate increase and fat-burning hormonal response from your training program as a whole.

In addition, simply doing cardiovascular workouts will not necessarily create the greatest metabolic response or hormonal response either. What you really need is a much more rounded training program that focuses on training the entire body with resistance training and multi-joint exercises in a higher intensity fashion.

This type of high intensity full body training combined with a healthy balanced diet full of nutrient density on a regular basis, is the real key secret to losing the extra stomach fat that covers up the abs. This is a much better plan of attack than just trying to do ab workouts and hoping that just doing a bunch of ab exercises like crunches and leg raises are going to make you lose your belly fat.

The amazing thing is that the majority of the population still believes that in order to get rid of belly fat, you need to do ab workouts every day using hundreds of reps. I see people giving this type of erroneous advice every day on all of the fitness forums. Please do not waste your time with this type of advice!

Now before you say “how can an abs expert not recommend abdominal exercises”, realize that I do strongly believe that a certain amount of ab-specific exercises mixed into your routines are beneficial. Ab exercises will help you strengthen and tone the abdominal muscles and are useful for other purposes such as a healthy back and posture when done correctly. But the fact remains that ab exercises are not necessary for fat loss.

A much smarter full body resistance training routine and a clean healthy balanced diet are the most important factors. Many of the full body exercises also indirectly work the abdominals and core due to the stabilization required in some of the more difficult variations.

Don’t miss a FREE fat-loss report packed with over 27 more specific secrets for losing stomach fat and revealing your six pack at Ab Workout Myths & Body Fat Loss

Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, author of the internationally-popular book, The Truth about Six-Pack Abs.

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