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

5 Foods To Ditch Next Year

By Jeanne Peters RD

Nutrition Director

Nourishing Wellness Medical Centre

1-310-792-7830

http://www.nourishingwellness.com

Yes, 2008 is just around the corner and you can make it the healthiest year of your life. To begin, call in your inner magician and let’s transform your kitchen into a place to support your highest health. These steps will help you get started making the kitchen transition by getting rid of 5 ingredients that compromise your health. You’ll also learn why these foods should be eliminated from your diet and what foods to replace them with. Pick a day for your kitchen makeover. Get out a big trash can and then open up the refrigerator and all your cupboards. Now you are ready to begin! If you need more support, don’t hesitate to call me for a free 30 min nutrition consultation to help you evaluate how to integrate sustainable eating choices into your week with ease!

REFINED SUGAR & ARTIFICIAL SWEETENERS

In today’s over-processed, sugar-crazed society, the average person consumes 154 pounds of sugar per year! That’s 53 teaspoons of sugar per day!

Trash It: It’s fair to say that no other food contributes to as many health problems as sugar. So if you want to achieve your optimum health potential, avoiding sugar is the best place to start. You can begin your kitchen transition by throwing out that big bag of sugar and all those little packets of artificial sweeteners. Then get rid of all the products in your cupboards and refrigerator that are made with refined sugar (sucrose, high fructose corn syrup, dextrose, maltodextrin). This will include all commercial brands of cookies, candy, pop, ice cream, pastry, cakes and pies. It may seem like a good idea to pass these foods along to family, friends, neighbors, or coworkers–but considering the problems caused by excess sugar consumption, it’s best just to throw them out. Even if it seems like a waste of money at the time, the savings in your health, and the health of those you care about, will be well worth it.

Stash It: The best sweeteners to use are those that occur naturally such as raw cane sugar (Rapadura), pure maple syrup, raw honey or molasses. These are best used for baking. Stevia, an herb that is much sweeter than sugar but does not affect blood sugar levels, can be used for sweetening beverages (if necessary in the initial stages of transitioning your diet). Keep in mind that even natural sweeteners can affect your blood sugar and contribute to cravings for sweets. For this reason it’s best to avoid eating sweets by themselves; instead include dessert made with whole foods as part of a balanced meal, no more than 2-3 times per week. Good fats and protein help to stabilize blood sugar and reduce cravings for sweets. A steak with some steamed veggies and butter, a salad topped with a dressing based on olive oil and a couple of naturally sweetened cookies would be a healthy and balanced way to include dessert. Avoid having dessert with a meal that is high in carbohydrates like pasta, bread or rice.

WHITE FLOUR

Now that you’ve eliminated the sweet sugar from your kitchen, your next step is to get rid of the “other” sugar–white flour. White flour breaks down just like sugar in the body and can lead to many of the same problems as white sugar. During the process of turning whole wheat into white flour, the B-vitamins as well as vitamin E, calcium, zinc, copper, manganese, potassium and fiber are removed. Due to the lack of fiber in white flour, it is a major contributing factor to constipation and other bowel problems. Wheat and gluten ( the protein found in wheat and other grains) are major allergens and can cause reactions such as headaches, fatigue, malabsorption, irritability, upper respiratory congestion, nausea, thyroid issues, diarrhea and other bowel disorders like celiac and Crohn’s disease. In my practice, I have discovered that over 70% of all people are gluten sensitive so that probably means YOU! If so, eliminating wheat, rye, barley and commercial oats will probably improve your health in more ways that I can share in this article.

Trash It: Search for anything in your kitchen made with enriched wheat flour and toss it out. That includes most commercial breads, crackers, pasta, bagels and stuff like pancake mixes. While you’re at it, you can throw out white rice and all other processed grains such as corn bread mixes, instant oatmeal, and all processed grain cereals–even if they are organic. During the extrusion processing of whole grain flakes and puffed cereals, high temperatures and intense pressure destroy nutrients, cause fragile oils to become rancid, and make the processed cereals very difficult to digest.

Stash It: Although many commercial brands offer “whole grain” breads available at the grocery store, there are none that I really recommend. In most cases, the bread is still made from enriched wheat flour with a few whole grains added in. And even if the bread is made purely from whole grain, it most likely still contains unhealthy ingredients like high fructose corn syrup and partially hydrogenated oil. To get good quality whole grain bread, you’re going to have to take a ride to your local health food store. Look for bread that is made from whole grains, even better organic, sprouted whole grains. My favorite brand of bread is Alvarado St. Bakery, which is available at most natural food stores. If yours doesn’t carry it, ask them to. It’s a light bread with a chewy texture, a perfect sandwich bread! You can also find whole grain pasta and bagels, however, they are extremely high in carbohydrates and have a major effect on blood sugar. So unless you can use control to limit the portion of those foods and eat them sparingly, it’s best not to eat them at all. Focus on brown rice,quinoa, starchy vegetables like yams, sweet potatoes and pastas made from quinoa or brown rice as a healthier alternatives.

HYDROGENATED VEGETABLE OILS

For many years the media have told us to replace saturated fats with unsaturated fats, like those from vegetable oils. This is not very good advice considering that, in the process of producing vegetable oils, toxic chemicals and high temperatures are used to extract the oil from the seed or bean. In this process virtually all of the nutritional value has been destroyed, not to mention the fact that high temperatures turn the oil rancid before you even bring it home.

Even worse, most vegetable oils in processed foods have been hydrogenated, a process that rearranges the fatty acid molecules and creates trans fatty acids. Not only are trans fats difficult to digest, but they have also been implicated as a cause of cancer, heart disease, diabetes, obesity and sterility.

Trash It: Since most packaged food that contains sugar and white flour, also contains hydrogenated oil, you should have already eliminated those foods from your kitchen anyway. Hydrogenated oils are found in almost all processed foods, commercial salad dressings, sandwich spreads and, of course, margarine. Rather than just throw away these items, rinse out the containers and recycle them–at least it won’t be a total waste.

Stash It: A “must have” in your kitchen is healthier fats like real butter! Butter is a rich source of fat soluble vitamins A, D, E, and K. and contains important minerals like manganese, zinc, chromium, and iodine. The saturated fat in butter enhances our immune function, protects the liver from toxins, provides nourishment for the heart in times of stress, gives stiffness and integrity to our cell membranes, and aids in the proper utilization of omega-3 essential fatty acids. Butter will add extra nutrients and flavor to your vegetables, whole grain breads and sautéed dishes. Organic butter produced without the use of hormones, steroids, and antibiotics is available at natural food stores and even many grocery stores. Another important oil to stock in your kitchen is olive oil. Olive oil is a rich source of antioxidants, relieves the pain and inflammation of arthritis, normalizes blood fats and cholesterol, stimulates strong gallbladder contractions, and is known for increasing longevity.

Another fat you may want to try is coconut oil, a once-maligned but very healthy fat that is making a come back. Coconut oil is a rich source of medium-chain saturated fatty acids, especially lauric acid, which has strong antifungal and antimicrobial properties. Coconut oil is extremely heat stable and can be used in baking, frying, sautéing, and especially for making popcorn! I recommend unrefined, organic coconut oil from Garden of Life–available online or at many natural food stores.

COMMERCIAL SALT

The salt that you find in table salt and most processed foods is sodium chloride. Salt in this form has been processed at high temperatures, which changes the molecular structure and removes vital minerals from the salt. Table salt also contains additives, anticaking agents, and even sugar. Excess salt consumption is associated with high blood pressure, fluid retention, heart and kidney disease.

Trash It: Dump out your salt shaker and toss out all other packaged or processed foods with a high sodium content. This should be pretty easy for most people.

Stash it: We have been told for years to avoid salt, but following this advice can lead to even more problems. We are all salty on the inside–our blood, sweat, tears, and even our urine–it’s all salty. It’s important to replenish the salt in our body, using the right salt is what makes all the difference in the world. The best way to put salt back into your body is to use Celtic sea salt. This high quality salt contains over 80 balanced minerals from the sea. Celtic sea salt is essential for maintaining proper fluid balance and utilization in the body. It also normalizes blood pressure, enhances digestion, and nourishes the adrenal glands. Celtic sea salt is available at many natural food stores or can be ordered through The Grain and Salt Society, call 1-800-TOPSALT.

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

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!!

HEALTHY MEAL PLANS for WEIGHT LOSS


By Jeanne Peters RD

These meal plans focus on offering a higher percentage of high fiber carbohydrates, small amounts of healthy fats along with high-protein foods. A higher percentage of your calories coming from protein send signals to the brain that keep you from being hungry for hours-stronger signals than either carbohydrate or fat. As the protein in your food is digested in your intestines, it is broken down to amino acids, some of which can enter the brain, where they can affect the balance of signals that monitor how hungry or full you are.

BREAKFAST ( These breakfast offer approx. 200 calories & 18-24 gms of Protein)

• 1 –2 eggs, 1 TJ Low-carb or corn tortilla, salsa, extra veggies such as spinach

· 1C Kashi Go Lean cereal, 1 C LF milk, 1/3 C fresh or frozen fruit, ½ scoop Paleomeal*

• 1 cup steel cut oats w/ 1 scoop PaleoMeal* & 2 tbsp flaxseed meal (add after cooking)

• 1 cup cottage cheese or quality yogurt, 1/2 cup berries & 2 tbsp flaxseed meal

• 1 slice Ezekiel bread with 2tsps of almond butter, 1 hardboiled egg

-or- meal replacement

PaleoMeal shake*: Combine 1 scoop protein powder, 1 C milk, 1/3C frozen fruit with 2 tbsp flaxseed meal or 1 tsp flavored Omega Synergy Oil or Carni-clear

LUNCH/DINNER ( These lunches offer about 400 calories and approx 21gms protein)

3-6 oz of Protein + 2 vegetables ( 1/2C-1C) + salad + ½-1C starchy vegetables or grain
Example:

· 6-8 ounces Skinless Poultry Breast, Fish or Shellfish or 3-6oz of Tofu or Tempeh

· 1 cup broccoli + 1 cup steamed carrots

· unlimited amount of tossed green salad with seasoned wine vinegar

· ½ -1cup sweet potato or brown rice

· 1-2 tsp of healthy fat ( olive oil, walnut oil, butter,low fat sour cream or crème fraiche

Other meal ideas

• 3 oz Grilled chicken or shrimp, lean beef over 2 cups of salad with 1 tbsp of olive oil vinaigrette, ¼ C. garbanzo beans, 1 small sweet potato, yam (tennis ball size) 1 tsp butter

SNACKS (approx 150-180 calories and 5-10 grams of Protein)

1 piece string cheese and 1 piece fresh fruit

1-cup berries or apple & 10 raw nuts

4 stalks of Celery with 2 tbsp Hummus or low fat ranch dip

PaleoMeal shake (see above)

PaleoBar ( available at the front desk)

10 rice crackers with 2 tbsp hummus, yogurt dip and ½ piece of fresh fruit

1 Hardboiled egg slice, 1C Vegetable juice, 2 rice cakes or 10 rice crackers

1 C. LF yogurt or LF cottage cheese, 2 tbsp. Flaxseed meal, 1/4C frozen fruit

1 C mixed fresh vegetables, 1/3 C. cottage cheese

1C green tea, ½ C pineapple or orange slices , 1/3 cottage cheese

Planning Your Exercise


Aerobic Activity
Aerobic activity strengthens the heart and bums calories. You can begin planning an aerobic exercise program by following the “FITT” guidelines below.

Frequency: Do aerobic exercises 3-5 times per week, depending on your fitness level. If you are just starting out, you may want to do multiple, short exercise sessions on a daily basis instead.

Intensity: Your goal is to exercise at 60-90% of your maximum heart rate, depending on your fitness level. To determine your exercise intensity, follow these simple steps:

Step 1 Calculate your maximum heart rate (HRmax):220 – your age
Step 2 Calculate your training heart rate: (HR max) x (0.60 – 0.90) NOTE:This is your goal!!!
Step 3 Calculate your I minute heart rate during exercise:
=> Find your pulse at the side of your neck or at your wrist.
=> Count your pulse for 10 seconds.
=> Multiple this number by 6.
=> How does this number compare to your training heart rate goal in Step 2?

Time: Exercise continuously for 20-60 minutes, depending on your fitness level. If you are just starting out, you may want to do multiple sessions of shorter duration (i.e. IO minutes).

Type: Do aerobic or uninterrupted activity which raises your heart and breathing rates over a period of time. This includes brisk walking, jogging, bicycling, swimming, or stair climbing. Try alternating different activities so that you don’t get bored.

Resistance Exercise
Resistance exercise strengthens bones, builds muscle, and increases metabolism. This type of exercise should be performed 2 times per week and can be performed with dumb bells, weight machines, therabands, or your body’s own resistance (e.g. push ups, sit ups, dips, leg lifts)

Type of Exercise: Walk____Jog____Bike____Swim____Other_____

220 minus Age:

Training HeartRate

Days/Week

Minutes/Day

If sedentary x (50 to 60%) =

______________

Initial

______________

______________

If acfive x (60 to 70%) =

______________

Goal

______________

______________

If fit x (70 to 85%) =

______________