Welcome to the first edition of our newsletter.

Here’s the hot Body Basic for this issue:

BREATHING FOR EXERCISE

Here’s the way to breathe to get maximum oxygen into those lungs and get the best benefit from those muscles that need oxygen to work at maximum efficiency.

Breathe in through your nose and out through your mouth.

Breathing in through the mouth generally results in a shallow breath. Nose breathing brings a slow but deep inhalation of breath. Then you let it out through the mouth.

Now place your hands comfortably around the sides of the ribs, breathe in through the nose and feel those ribs expand sideways and into your back- the ribs will feel like they are pulling away from the spine. Let the air out through your mouth and let the ribs drop down.

Two things not to do. Don’t expand your abdominals to get air in and don’t breathe up into the front of your ribs. This restricts the windpipe. Expanding your abdominals is counter productive to flat strong tummy and deep abdominal workout.

Practise your breathing 3 times. In the morning is good.

Ways to practice:

Sitting on your heels head on the floor. Put a cushion between your heels and butt if needed. This way you have to breathe into the side and back and it restricts frontal breathing.

Sit or stand to practise your breathing.

Lie down, head on pillow and knees up.

By the way expanding the ribs away from the spine also gives the spine a stretch, vertebra to vertebra.

Let me know how you get on with this.

Client: I don’t want to give up my Pilates classes. When I leave them I feel invigorated. My other workout class doesn’t do that.

Client: This is so good for me. It makes it easier to get through it (referring to a heavy work load)

Client: From foot work done I have noticed my bunion is getting less.

Client: I sit at a desk and computer for long hours and it helps my spine stay in good shape to do this.

Yours
Louise Forscher

Body With Soul Inc December, 2005

Louise Forscher, native born New Zealander is a certified dance instructor from London and certified Pilates instructor from Long Beach Dance Conditioning in Southern California.

So that we can provide you with a newsletter you like, we want to know what you think. You can contact me at louiseforscher@sbcglobal.net.

Last year I had a number of clients who started stubbornly on the Atkins diet despite my warnings. Immediately I saw almost profound results in their weight loss. I reminded them it was the loss of water weight, and warned of the strain on the kidneys and the high cholesterol risk.

During this time I was mastering my yoga practice as a complete vegan but found that my immune system had been profoundly compromised and I was currently on my third cold for the fall season.

Atkins was in the media again because of new study results indicating lowered cholesterol. I went to the Atkins book yet again with a more open mind, and decided to try the diet. I liked the contrarian view point to the current AMA position of the low fat diet, which seemed to be producing a society of increasing obesity. Atkins view of sugar as the culprit making you fat, not fat, made sense and the extra work from all the protein for the kidneys… it’s benign. I wanted to use his diet as a tool to get myself entirely off of any sugar.

I started out on the high protein, low carb aspect of the diet. As I reintroduced the animal proteins into my diet I could feel myself get stronger and the colds, finally stopped. I also saw my muscle bellies start to open and swell again. The cold of winter was not as painful as it had been while on my vegan diet.

I then summoned up the courage to start bringing fats into my diet, including bacon, egg yolks, cream cheese, heavy cream, whipped cream, even bacon rinds. On a daily basis I would marvel at having eaten these “forbidden foods” only to awaken the next day thin, svelte. I couldn’t believe this, result! I was loving eating all these foods so familiar yet banished since …childhood

I was in full swing eating the high fat, high protein, low carb diet at the time when the pictures on my website were taken. www.vitalsignsfitness.com I felt strong, but I had no energy!!! My walks on the beach were lethargic, I had to force myself to go that extra mile. I was thin but I felt like a beached whale. My love affair with Atkins continued a few more months. I followed his prescriptions religiously.

Eventually I had to add more carbs, I needed more energy. By carbs I mean vegetables, salads and whole grains. At this point I gained back the total of two pounds I had lost on Atkins. Body fat went from 16% to 18%, my energy was better. After 7 months I decided it was time to get the blood checked out and to my horror discovered that my cholesterol which had always been around 150 had rocketed up to 300!! Luckily my HDL to LDL ratio was still at a healthy level. Thanks to my forcing myself to exercise, I kept my HDLs high.

I immediately started drinking hot lemon juice with cayenne pepper every morning to clean my blood. I have now thrown away all the high fat foods and have once again, come back full circle to moderation and balance. A balanced diet. It takes a little more discipline but my energy is back and I can now eat the same meals as my husband so dinner preparation is simpler. My weight has not changed since I gradually introduced the carbs. I avoid at all costs the “white foods” flour, sugar, milk. I drink unsweetened soy milk I avoid foods in packages, boxes and bags. I feel a fine layer of fat but that’s okay its winter, I need it, and in the summer, heat always melts it off. I am completely off sugar and alcohol to keep blood sugar low.

Log into www.vitalsignsfitness in the Chat page where a discussion has already begun re: Atkins and other diet plans, add your comments or just read and muse. Or go to the Nutrition Program page and find out how many calories (protein, carbs, fats) you should eat to sustain your current or ideal weight.

Deborah Caruana RN, AAHRFP, NASM, ACE,
www.vitalsignsfitness.com
email deb@vitalsignsfitness.com

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include…

Currently licensed Registered Nurse specializing in Rehabilitative Nursing
Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification
Maternity Specialist Pre & Post Natal certified by Maternal Fitness
Personal Fitness Specialist: certified by NASM, an internationally recognized certification
Yoga Teacher
Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals
Deborah Caruana RN, AAHRFP, NASM, ACE,
http://www.vitalsignsfitness.com
email deb@vitalsignsfitness.com
…for all your fitness needs including personal training, books, vitamins and supplements, and information resource.

Welcome to the first edition of our newsletter.

Here’s the hot Body Basic for this issue:

BREATHING FOR EXERCISE

Here’s the way to breathe to get maximum oxygen into those lungs and get the best benefit from those muscles that need oxygen to work at maximum efficiency.

Breathe in through your nose and out through your mouth.

Breathing in through the mouth generally results in a shallow breath. Nose breathing brings a slow but deep inhalation of breath. Then you let it out through the mouth.

Now place your hands comfortably around the sides of the ribs, breathe in through the nose and feel those ribs expand sideways and into your back- the ribs will feel like they are pulling away from the spine. Let the air out through your mouth and let the ribs drop down.

Two things not to do. Don’t expand your abdominals to get air in and don’t breathe up into the front of your ribs. This restricts the windpipe. Expanding your abdominals is counter productive to flat strong tummy and deep abdominal workout.

Practise your breathing 3 times. In the morning is good.

Ways to practice:

Sitting on your heels head on the floor. Put a cushion between your heels and butt if needed. This way you have to breathe into the side and back and it restricts frontal breathing.

Sit or stand to practise your breathing.

Lie down, head on pillow and knees up.

By the way expanding the ribs away from the spine also gives the spine a stretch, vertebra to vertebra.

Let me know how you get on with this.

Client: I don’t want to give up my Pilates classes. When I leave them I feel invigorated. My other workout class doesn’t do that.

Client: This is so good for me. It makes it easier to get through it (referring to a heavy work load)

Client: From foot work done I have noticed my bunion is getting less.

Client: I sit at a desk and computer for long hours and it helps my spine stay in good shape to do this.

Yours
Louise Forscher

Body With Soul Inc December, 2005

Louise Forscher, native born New Zealander is a certified dance instructor from London and certified Pilates instructor from Long Beach Dance Conditioning in Southern California.

So that we can provide you with a newsletter you like, we want to know what you think. You can contact me at louiseforscher@sbcglobal.net.

I’ve got some great news for you.

Actually, what I’m about to tell you (if done right) will lead to massive success and happiness in all facets of your life.

What can this possibly be???

Well, it’s your health and fitness, of course.

I’m sure you’re asking right about now, “How is this different from everything else you tell me, Chris?”

Well, I’m about to show you how getting fit and healthy not ONLY helps you, but your family, your career, your relationships, and everything else in-between.

You see, once you’ve decided to take action and make that lifestyle change that I keep talking about…things will start to change for the better.

You will get leaner.

You will get healthier.

You will eat better.

You will exercise more.

You will be consistently consistent (pay attention to this statement).

You will be happier.

All of these things will snowball, and will lead you to greater things in life.

Let’s run through a sample scenario…

Ok, let’s say you are 40 pounds overweight, haven’t regularly exercised in years, eat basically anything you get your hands on everyday, is constantly stressed about your work and/or family life, etc………

And let me just interrupt to say that this, unfortunately, is the true average person.

Sad, indeed.

Onward.

Let’s say you’ve had enough and you’ve decided that things are going to change……you’re going to eat healthier, exercise, and change everything you can for the better.

First of all, CONGRATULATIONS!!!

I knew you could do it!!!

Ok, so you start.

You get up in the morning, exercise, eat a healthy breakfast (let’s say oatmeal and fruit with some added green tea health benefits), go to work (happy that you’ve done way more than you usually do), eat a healthy lunch (turkey sandwich, yogurt, fruit), kick some more butt at work, come home, eat a home cooked meal (very, very important, consistently eating out = consistently getting fatter), exercise a little with your family, have some leisure time, go to bed.

Now, that is the kind of change I am talking about!

Now, of course, EVERYONE is not going to follow that rough sketch exactly.

Everyone has their own ideas when it comes to food, family, job, etc.

And that’s fine!

The point is…..is that you are changing your bad habits into good ones.

And they have WIDE-RANGING benefits…….such as:

Your husband/wife gets motivated by your changes and decides to follow in your footsteps.

You give a fantastic example to your kids on how to be healthy and stay healthy (this alone is worth its weight in gold…for them not to be included in the next batch of childhood obesity statistics).

You save money in decreased doctor visits, prescriptions, and the like.

You are happier with life.

You look forward to more things because your self-esteem is shooting through the roof.

You are more focused at work.

And this is truly just the beginning………..

As you can see, getting in shape helps you most importantly, but has possibly the best “side effect” of anything else in the world.

It helps others.

Mainly the ones you care about the most.

Hey, if you’re getting fit, you can surely motivate your family to get fit……what else is possibly better in life than achieving your own goals and, at the same time, motivating your family to do the same.

Now if that doesn’t propel you into “Parent of the Year”, I don’t know what will, lol.

It’s time to make a change, don’t wait any longer, don’t wait until you’ve reached your breaking point……

Let’s start today.

Let’s start one day at a time, one pound at a time…….

And propel yourself to the person that I know you can be.

I’ll talk to you soon.

Chris Callegari, founder of http://www.fitnesswithchris.com
is unleashing his real-world exercise, fitness, nutrition, and healthy eating tips to the world, to help support lifestyle changes for any and everyone.

Random thoughts taken from valuable sources, what many nutrition experts consider to be the most important nutrients and health habits a person should have to help them stay healthy long term. We would categorize them into the following areas.

Dietary Fiber - Fiber is extremely important to your health in a number of different ways.

According to the National Institutes of Health one of the common causes of constipation is not enough fiber in the diet.

Fiber promotes cardiovascular health plus in studies has been indicated to help lower harmful cholesterol levels when combined with a healthy diet. But what most people don’t know about fiber is all the various varieties there are of dietary fiber.

The point is with all the healthy benefits of dietary fiber most people don’t get enough everyday - it is recommend that people get 25-30 grams of fiber per day. So if they’re not getting it through their diet it pays to take a supplement. No wonder so many people are constipated.

Let’s talk next about enzymes - did you know that enzymes control virtually all the chemical processes and reactions in your body - everything from digestion to breaking down old cells to generating new cells.

There is no doubt that enzymes are probably the most under-rated nutritional substance. Essentially because nobody talks about them. Most manufactures are not putting them in their foods or supplements. Most manufactures proudly state that their cereal is Vitamin Enriched. However, when was the last time you read a label that said our product is Enzyme Enriched!

However, with the importance of enzymes the question begs to be asked, Where do I get adequate enzymes from? It certainly isn’t from our foods. Processed and cooked foods destroy all enzymes. Sure our body has the ability to manufacture certain enzymes, but just like anything else it could sure use a supplement boost. The best foods for getting enzymes are fresh raw fruits and vegetables, but the problem is less than 20 percent of all people eat even the minimum recommended amount.

Perhaps an enzyme supplement would be advisable.

And why would someone only want the minimum amount of health? That is like living off the minimum wage - not a pleasant thought.

Antioxidants - Gee, how important are antioxidants. With all the environmental pollutants, smoke, chemicals etc that our bodies are exposed to on a daily basis we just can’t underestimate the importance of antioxidants. Antioxidants as you know deactivate dangerous free radicals. Free radicals are essentially what causes iron to rust and an apple to turn brown after cut. The next time you cut an apple in two put lemon juice on half the apple and none on the other half - notice how the one half without the lemon turns brown much faster. This is because the lemon juice is an antioxidant protecting the apple half.

Now think about what oxygen free radicals are doing to your body without an adequate supply of antioxidants.

So antioxidants are extremely important, however, what you may not know is that a variety (or network) of antioxidants almost always is more effective than just the same amount of individual antioxidants. So a variety of 15 different antioxidants would typically work better than the same amount of one single antioxidant.

Micronutrients or plant nutrients - these are present in virtually all plants here are some examples:

Cauliflower contains the micro- photonutrient sulforaphane. In research done at John Hopkins University in Baltimore, sulforaphane lowered the occurrence of breast tumors in lab animals by almost 40%.

In peppers you have micro- photonutrient capsaicin-it has been found to work as an anticoagulant, thus possibly helping prevent heart attacks or strokes caused by blood clot.

Lemons contain limonene, a compound shown to have anticancer properties in laboratory animals. Limonene also appears to raise the levels of beneficial enzymes in the liver.

And of course this is the tip of the iceberg as micro-phytonutrients are present in most plants, researchers are still uncovering all their many health benefits.

A couple more good health tips.

Clean Water - One of the most valuable things you can do for your health is to assure you drink at least 8 glasses of good clean pure water each day. This doesn’t include soft drinks, beer, wine, coffee, tea, etc. This helps flush wastes from the body, keeps the cells hydrated and some experts believe it can even help keep healthy blood cholesterol levels down.

Finally Exercise - One can’t underestimate the role regular exercise plays in long term health. It is important when starting an exercise to do something you enjoy and don’t over commit and over do it. I.E. never bite off more than you can chew. You want to develop a good habit of exercise and the only way to do that is to start very slowly.

For example your goal for the first week may be to do 1 sit-up per day or walk to the end of your driveway and back. This may seem too easy, but our main concern is that we develop a good habit of doing some exercise everyday. And if you can do it for 21 straight days a good habit will develop.

One last thing to consider - too often most people think about what are the minimums in each area required for health. Why would someone only want the minimum amount of health?

That is like living off the minimum wage - not a pleasant thought.

Nick A. James offers informative tips and information on nutrition, health and working from home. Get the Exclusive Free Report! -6 Steps to Simplify Your Life, Improve Your Health & Give You Dynamic Energy! His many years of Internet Marketing expertise puts him in unique position to help others starting a home business.

For free advice, health blog, and cutting edge info contact him at: http://www.health-goji-juice.com