I have found the fountain of youth!

Dear JJ,

I want to share a conversation I had last week with a new acquaintance. I said my workouts with you had helped change my life! She could only say, ‘”I can’t afford her”; I have no time I am so busy building my business. I just can’t spend this money right now.”

I said, “Are you thinking that JJ’s workout is about just moving your muscles?”  For me personally, I experience JJ as a life coach. She shows you how to heal yourself. She shows you how to get stronger. These workouts have changed my workouts from pain to healing. Through these exercises, JJ explains how and why you’re doing every movement a certain way.

JJ is love. She is very dedicated to helping you. I am learning how to eat and make better choices. I feel like I am learning HOW to take care of myself, since I started working with JJ. It has been a better way to take care of myself because she has given me tools to work with like my heart monitor, proper form, and tips for preparing to walk to avoid my reoccurring shin splints!

You get into work you didn’t even know you were capable of! The instruction becomes so fluid your brain / body connection starts cooperating!

But I didn’t realize all this at once. It was my friends and family who started asking me what was I doing differently. I was changing right before their eyes and my attitude and moods had improved so much even my boss took me aside to ask what I was doing. I really was taken off guard. All I could do was smile and tell them about JJ.

She is a very loving and gentle person. JJ makes me feel she cares and she is full of good information. She understands women’s bodies. She understands nutrition. JJ is a good listener. JJ and Jeanne Peters work together and I was fortunate to find them both.

I was 60 when we started working out this past year. My first fear was that I was too old to get results. Every workout for me ended in pain. My knee and hip joints hurt most of all before I started working with JJ.

JJ knows the mind body spirit connection and that is way true healing can take place. And you know the law of attraction and that we are all one. It is great to have a person like this in your corner. We all need a coach to put it all together.

The most frequent comment I hear is that I now look younger. Did I find the fountain of youth?  I believe I did.

Sharon Gelafio

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Why you should NOT make a New Year’s resolution for fitness!

How many times have you said “My resolution for this year is to lose weight?” Or “eat better” Or any one of the many ways you could frame taking better care of your fitness or health?

And how many people KEEP that? The fitness and diet industry knows that millions of people make that resolution- it’s the biggest season of the financial year for us!

But then what happens? January people are gung ho and join a gym, buy the running shoes, set the clock earlier to get the workout in and start making healthier food choices.

This usually lasts 2-4 weeks. Once February rolls around and after you’ve missed a few workouts, had an extra dessert a few nights and partied it up at the Super bowl party– a lot of people throw in the towel.

They expect to see results fast. They make BIG changes quickly and find it hard to keep them up after a few weeks.

The habit is to say you want to lose weight or get healthy. Most people think that means they will put 15% effort into it daily and the rest of their life doesn’t need to shift.

Changing your body means changing your life. You eat 2-6 times a day. Every day you get up and everyday you go to sleep. The defining factor in changing your body and health for good is what you believe and therefore how you act- all the time.

What do you tell yourself before you eat? What do you tell yourself about working out?Do you justify putting everyone else and your work before you? If you think adding exercise and “trying” to be more conscious of food is going to work in the long run, you have probably been making a new year’s resolution about this for many years-unsuccessfully.

So what do you do?

1. If you are not ready to change your life, one step at a time, then I would reframe your resolution. You set yourself up to fail but setting such a big goal without being willing to make the necessary shifts to support it.

2. Change one thing at a time and do not expect miraculous results quickly.

3. And get some help. I’d suggest a fitness/life coach over a trainer or a trainer that coaches so you can start to analysis what it is you believe and what limiting beliefs you have that keep you where you are. If you have made this resolution for more than 3 years and you are still not at your goal, it’s time to get some help.

We offer fitness/life coaching. We believe that is the way to achieve lasting results.Having a trainer is nice. Most people work hard with someone there. But the pitfall is how you behave when they aren’t there. We want to make you accountable to yourself first (as well as us) and set you up with the tools to support you forever.

Written by J.J. Flizanes, Director of Invisible Fitness. 800 571 5722, www.invisiblefitness.com

Top 10 Fitness Tips for Success!

  1. Stop stepping on the scale. Do it ONCE and then put it away for at least the entire month- or 2. Scales throw off your emotions and give you feedback that is inaccurate to what you are looking for. It’s not worth the upset and it’s a narrow focus. I have clients on the 90 Day Health and Body Makeover weight in at the beginning and then commit to not stepping on the scale at all for 3 months.
  2. Start logging your food. Most of us do not really pay attention to what we eat so we are “shocked” when we gain weight, even on an exercise program. Logging your food will also bring conscious awareness to how you feed yourself. This awareness can help you change your patterns and get you to your goals. Carry a note pad in your purse or car so you can log your meals in a timely manner after you finish them so you do not forget. If you wait til the end of the day, the task feels more overwhelming and you’re likely to forget something.
  3. Schedule your workouts. Put them on the calendar or in your palm pilot or blackberry just like any other meeting or event. If you do not make time for it, time does not just “appear”. We all have the same 24 hours in a day-blocking out time for you is not only important for your health but also in setting an example of your importance to your family, friends and collegues.
  4. Post pictures of yourself or a fitness and health example of what you would like to achieve as a reminder and motivator. You can also make a vision board to inspire you. Pictures and images translate energy to us subconsciously. If you intend something to happen and then support your efforts with energetic triggers such as a vision board- you will get there faster.
  5. Stock up on fruits and veggies for snacks and make them VISIBLE and AVAILABLE in your refrigerator. If you don’t see it immediately, you will forget it’s there! Make them finger foods at your disposal.
  6. Drink water! The body converts fat into energy and releases fat IN WATER. Your body fights disease and toxins in water. All of your body’s functions have to happen in water. If you are dehydrated, you are slowing down your body’s ability to change. Drink at least 4-6, 10 oz glasses or bottles a day.
  7. Get your 7-8 hours of sleep EVERY night. When your body is stressed and not completely rested, your cortisol levels increase and the body holds onto fat as well. Your body changes ” in rest”, not in work. When you sleep less you also overeat. Your body needs energy so you think food will satisfy that and it doesn’t. Not getting enough sleep can sabotage a weight loss plan.
  8. Add resistance training to your workout plan. This is your long term investment for strong bones and a healthy metabolism. You increase your resting metabolism ONLY by adding lean muscle. Fat is inactive tissue and does not need energy. Muscle requires energy and also helps get that sleek, sexy, tight look in your body.
  9. Use a heart rate monitor when doing cardio. This should be one of the most important tools you use. If you are doing cardio without a heart rate monitor- how do you know if you are being effective and efficient? How else can you tell when it’s time to increase your intensity? Why waist time and plateau? I recommend and carry the Polar F6.
  10. Read labels. Know what you are eating. Read the ingredients- do you know what everything is? The more natural and clean you can eat- the better you will look and feel.

By J.J. Flizanes

Director of Invisible Fitness and named best personal trainer in Los Angeles for 2007 by Elite Traveler Magazine.

www.invisiblefitness.com

800 571 5722

High Cholesterol and Low Cholesterol Foods


Which foods have the most Cholesterol?

Cholesterol is produced in the liver; therefore all animal food products contain some cholesterol.

How much cholesterol should you have each day?

If there is a history of high cholesterol, consume less than 200 mg per day.

If there is not a history of high cholesterol the American Heart Association recommends no more that 300 mg per day. A product is considered low in Cholesterol when it has less that 20 mg per serving.

Liver 410 mg per 3 – ounce portion

Egg Yolk 212 mg per 1 yolk

Regular Ground Beef 74 mg per 3 ounces

Chicken Breast 71 mg per 3 ounces

Whole Milk 33 mg per 1 cup

Which foods have the least amount of Cholesterol and Saturated Fat?

All fruits and vegetables have zero cholesterol and little to no saturated fat.

Nuts also have zero cholesterol, however, they do have saturated fat. Saturated fat increases blood cholesterol. Therefore, choose foods with low saturated fat.

Dietary Fiber – How much is enough?

Total fiber intake should be 20-35 grams per day for adults. Soluble fiber sources include oats, legumes, fruit pectin, psyllium and certain gums. Fiber acts like a sponge and helps to pull LDL cholesterol, also known as bad cholesterol, out of your system so that it is not absorbed into the blood. This factor may be involved in the association between fiber intake and decreased incidence of Coronary Artery Disease and death.

Sources of High Fiber

All Bran Cereal 10 g per ½ cup Bran Buds Cereal 12 g per 1/3 cup

Split Peas 16.3 g per ½ cup Black Beans 15.0 g per 1 cup

Pinto Beans 14.0 g per 1 cup Lentils 15.6 g per 1 cup

Pear with Skin 6.0 g per 1 large Apple with Skin 2.8 g per 1 small

Banana 2.2 g per 1 small Turnip, Cooked 4.8 g per ½ cup

Broccoli 2.3 g per 1 cup Sweet Potato 3.0g per ½ cup

10 Tips to Stay Trim During the Holidays

1. Family get togethers do not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down and are almost finished to take away temptations of over eating.

2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!

3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “bad” stuff.

4. Schedule in your exercise in the mornings if you can.  Physical activity will start the day off right and help you to make better food choice all day long.

5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take. Starving children around the world will not benefit from the extra pounds of body fat you will accumulate after you clear your plate several times to be polite.

6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Ask your family to taste and give feedback as well.

7. Sugar free hot cocoa with marshmallows prepared using water is about 50-80 calories per serving (depending on brand). Regular hot cocoa with whole milk can run you 200 calories for an 8-10 ounce serving.  There are ways to alter small things that make a big difference.

8. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.  Pay attention to when your body feels good, not when you need to unbutton your pants!

9. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2500 (men).  The average holiday meal including drinks can average around 2800-3200.  You don’t need to count the calories, just pay attention to it and be honest.  Logging keeps you aware of why the scale goes up and down.

10.Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support in getting the gym or doing your home workouts, hire a trainer.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!

Written by J.J. Flizanes, Director of Invisible Fitness, 800 571 5722

SUPERMARKET SMARTS Top 10 list


1. When choosing bread products, look for those that have at least 3 grams of fiber and 3 grams of protein per serving to slow down the absorption and decrease possible insulin spikes. You will feel more satisfied as well. Calories per slice range from 60 to 140 per slice. Read the label.

2. Peanut butter and string cheese are not proteins. They have protein in them, but are not considered a protein. At 200 calories per 2 tablespoons, peanut butter has 14 grams of fat and 7 grams of protein. When the fat is double the protein, you can bet it’s a fat ( high in polyunsaturated fat that helps to lower cholesterol, but nonetheless, it’s a fat). Read the label

3. Fat free does not mean calorie free! Count calories not fat. The body needs fuel like your car needs gas. Fuel = energy, Calorie=energy. Lower fat often means lower calorie but some brand name products add twice as much sugar to compensate so look at total calories and serving size.

4. Try a new vegetable every week. Ask the grocer (sp?)about some of the ones you haven’t tried. People avoid new fruits and veggies for fear of not liking it or not knowing what to do with it! Most people, even the healthy ones, eat the same 10 foods everyday. That isn’t considered healthy when you see what vitamins and minerals you are missing from the ones your are not eating!

5. “98% fat free” in most meats is based on VOLUME not calories. A product that says 98% fat free might actually be 50% calories from fat.

6. Heart healthy? Hydrogenated oils are found in 98% of margarine products and in preserving certain crackers and cookies and other products. This means the take a NON saturated fat and make it a saturated fat. We call them transfatty acids and we digest them and break them down like a saturated fat. You will find Hydrogenated in the ingredient list. AVOID THEM IF YOU CAN. Use polyunsaturated fats like avocado, nuts, olive oils which contain polyunsaturated ( the best kind ) and monounsaturated fats.

7. Sugar. Before you flip out over the grams of sugar per serving, check to see what form the sugar comes from . Dates, figs, honey, and molasses have health benefits. Granulated sugar does not.

8. Wine- if you drink wine, choose red. There are an abundance of antioxidants in red wine.

9. Choose dark. Chocolate lovers should know that 1 ounce of dark chocolate has more antioxidants then 1 6 oz glass of red wine!

10. READ LABELS!!! ASK QUESTIONS!!! and consult with a nutritionist if you need more help choosing food that best support what you are doing with your health.

Written by J.J. Flizanes, Director of Invisible Fitness http://www.invisiblefitness.com 800 571 5722

Eating Wisely for Hormonal Balance

By Jeanne Peters RD

Nourishing Wellness Nutrition Director

310-792-7830

www.nourishingwellness.com

Eat within one hour of waking up. The only exception to this rule is if you are going to work out with in 30 minutes of waking up.

If you are having a pre-workout snack it should consist of a small amount of protein and a small amount of low glycemic carbohydrate to help sustain your energy during a workout.The less food in your stomach, the better.

Eat less, Less often. Eat every 4-5 hours – go as long as you can to keep insulin low but don’t go too long so that stress hormones start to rise.

Eat 3 meals and 1-2 snacks. Use snacks to avoid hypoglycemia and cortisol rise, as your metabolism improves you will not need them as frequently and possibly not at all.

Stop eating BEFORE you feel full. Start eating when you feel slightly hungry

Use PaleoFiber ( avail in our office) or other high fiber snack between meals to reduce appetite by keeping ghrelin hormone (your appetite hormone) suppressed.

Enjoy healing teas in between meals such as green, white, ginger, licorice, roobois, ginseng, red clover, mint, lavender, nettles, damiana or a combo of these herbs and teas

Eat optimal amounts of protein at every meal to keep from getting catabolic & help maintain lean body mass.

Eat your veggies! Aim for at least 1 cup of colorful raw or ½ cup of cooked veggies at lunch and dinner.

Enjoy healing herbs and spices with your foods: Add curry and turmeric for it’s phtyoestrogenic & antioxidant properties. Add cumin, rosemary, ginger, thyme, fennel and dill, dill seeds and apple cider vinegar or lemon to aid digestion and harmonize the hormones.

Drink plenty of pure spring water throughout the day between meals and snacks.

Limit fluid intake to 4oz with meals so that you don’t dilute your precious enzymes

Follow the 3 Bite Rule. if something is really worth it, enjoy 3 polite bites guilt free! Try this rule with something decadent like extra dark chocolate!!