BEGINER LEVEL (1) WORKOUT

I put this together Really Quick.  So we all have Something to get started with on Monday. 
Again, you can do this at home while Watching TV.

Start by doing it during 1- 30 minute TV show each day. 
In a few weeks you might do it twice a day. 

Go slow - if you sprain an ankle you're done for week. Your body will push itself as you get going. You do not need to do any impact the first week. Keep one foot on the ground at all times as you get started - at least before you stretch. You will find that just marching for 30 minutes will get your heart going and give you a good workout. 

Golfers
The stand up portion is a great way to stretch as you step on the range - so you don't pull something.

Read the Previous (Previous Blog Below) to help yourself prepare for next week.  

Step (1 ) March in Place about 5 minutes to warm up. 

Step (2) Stretch - that way you don't sprain an ankle if you add speed during your session. 
You do Not Drive your Car Without Oil. 
Put Blood in your Muscles Before You Use Them. 
Stretching / Moving them Before Working them - Sends Blood to that Area. 

Step (3) Start your TV Show - March till Commercial / Walk / Resume

Step (4) Do a Stretch Warm Down When you Finish your 30 Minutes. That will increase your Flexibility Twice as Fast and help Limit Soreness.

Step (5)  Hydrate with a Good Electrolyte (See Previous Post)
Drink a protein shake or something with Branch Chain Amino Acids for Recovery. 
Pineapple Juice with Vanilla Yogurt, a Banana and Whey Protein Works for Me.
Drink it Within the Golden Hour - Right After Your Workout - For Best Results. 

 The Stretch Portion was Rushed to Save Time. 

Stretch Slow, Inhale Up Exhale Down. 

Never Bounce. 

Exercise Bikes - work great too - just keep your arms moving in a running motion. If the Bike allows - peddle forward then backwards - mix it up.

GET IN SHAPE FOR SUMMER!

We have 65 Days until June 1st - Lets Do This! 

Prepare to Train

We all want to look good by the pool or at the beach and lake this summer. I live for summer. However, as always, it snuck up on me again. In 2 Months it will be full blown summer.

So, please excuse the late notice. The good news is - we can be looking great in 2 months with a little effort. We start Monday!

Pre-Train Checklist

1. Start Getting some Sleep.

Without 8 hours you're just getting through the day tired. I know -you're busy. But Trust me - you will get more done and spend less money when are rested. If you are a young party animal - have a night to rage - but set a sleep schedule prior to your workout days and follow it. Don't drink the night before. I work weekdays. So, Sunday through Thursday I go to sleep early and wake up early the next morning. Friday and Saturday - I can do what I want. Over 40 - Bladder Wakes you up at 2 am?  If you have to - put a plastic pitcher next to the bed  - empty and clean it in the morning. Gross I know.  Either that or just make sure you don't turn on the TV and stay awake. Get back to sleep. Trouble Getting to sleep. Try some Miso Soup and Cherry juice before bed. Get in bed an hour or so before you need to be asleep. Watch and good movie. Watch a TV show in which you know the characters. That way you can turn over, close your eyes and just listen to it as you fall asleep. Sports won't work - sports talk would. Nothing you want to raise up and watch visually. Use The Sleep Timer on Your TV. Ambient noise and light will prevent restful sleep. Set it for 90 minutes when you get in bed. I often turn on a news magazine or Sitcom - set it for 30 minutes and I'm out before the TV goes off. It takes practice. But - sleep is the foundation of good health and a successful workout program. 

2. Schedule Your Workouts

Set a time aside that works for you. I love mornings - many people love night time. But set aside at least 30 minutes per day Monday -Friday to start. Our beginner workout can be done in any room of your home.  

3. Go Food Shopping.

You don't have to spend any more money than usual. Just buy some fruits and Vegetables you like and ingredients for a few healthy meals. Think it through - what dish can I make with those? Make a list.  Spend an hour on your day off and preparing healthy meals or ingredients and have them ready in the fridge. I like to cut up Bell peppers, onions and other veges and throw them in the Wok later. I cook up a bunch of shreeded chicke to use for a variety of dishes later. It's still OK to grab a burger once a week - but the food you buy and eat daily should be good for you. 

4. Drop the Soda and Coffee

Go buy a caffeine fee herb tea you like. They have a million different flavors at your supermarket. Make a pitcher sweetened with honey. (seperate pitcher from above- LOL) 

Keep it in the fridge. Put some in an empty water bottle to take to work. Make another one with a Green Tea you like - that will give you the caffeine you're used to in the morning without the chemicals, milk and sugar. It also goes much better with electronic cigarettes if you smoke than coffee does.

5. Switch from Cigarettes to Electronics.

If you smoke - the tar in your lungs is preventing you from getting the oxygen you need. Electronics aren't  perfect - But No Tar and that's what's killing you. You don't have to buy a giant plug in model. They have disposables at 711 and smoke shops for around $8 - buy a couple. It works much better is you do not have regular cigarettes in the house - it will force you to use them. Another trick. pretend you have a cigarette in your hand and inhale and exhale like you were smoking. You will get some much needed oxygen and some nicotine strored in your lungs. Quiting regualr cigarettes should also help you wake more rested as you will btreath easier and your lungs will get more oxygen at night.

 

We'll Make this Easy!

I will be posting a Beginners video that anyone can do - without buying a thing - at Home - this weekend. You an do it while you're watching TV if you want. 

Advanced Workouts
I will also be posting advanced and sport specific workouts for Boxing, Football, Beach Volleyball and Golf each month. 

We are in this Together

As embarrassing as it is to admit - Me with my Health blog - I will be quitting Smoking, and Coffee myself by Monday. I also expect to lose about 4 inches off my stomach by June.

Can't bitch about aspartame and inhale rat poison. I hate getting screwed by corporations - so time for me to get mad and stop letting them profit by selling me poison. I hope to drop the electronics soon too - as Nicotine is also a pesticide. Enough Talk - Time to Walk the Walk.

Point is - your comments are welcome and we can help each other through this. Don't get discouraged. If you don't succeed this week - try again next week. You can't fail if you don't quit trying. Be nice to yourself. Do it cause you want to. When you want to. The schedule I posted is simply a group goal we can all shoot for. I will also share my ups and downs as we go through this together. It will be nice to be ready for summer when it gets here - Right? 
Let's Do It!

Sorry I Didn't update sooner

Had several people in my life get real sick. No excuse for me to slack - but I did, Not giving up - hope you aren't either. I'll post vids with progress soon I hope.


Always consult your physician before beginning any workout program. Always beware of potential allergies before trying new foods, drinks or supplements. 

Summer Drink for Winter Blues

If you are trying to quit coffee or just want a morning pick me up - got one for you.

Cantaloupe Juice.
Tastes Great and really gives you energy

Ingredients:
2 Cantaloupe
4  (Caffeine Free Herbal) Orange or tangerine Tea bags
1 Gallon Spring Water 
1 Cup Honey  
Lemon Juice

You'll Need:
Juicer, Nutri Bullet or Blender - might work?
Large jug or Jar
Plastic Container with Spout (see picture below).

Recipe:

Step 1: Cut Mellon
Cut about an inch off the top and bottom off.
Then carefully cut down around the edges to remove the rind.
Cut in Half and Spoon out the seeds 
Cut in to smaller pieces

Step 2: Juice
Juice the Pieces.
Nutri Bullet, Juicer or blender might work?

Step 3: Make Tea
Take 4 (Caffeine Free Herbal) Orange or tangerine Tea bags
Put in beer mug - half full of water
Microwave for 2.5 minutes. 
Get a jug with little water in it. 
Strain Tea into jug.
Add Honey to taste. Use a full cup to make it sweet.
Add about a quart of water.  Shake till honey becomes liquid Tea.
Add 2 table spoons Lemon Juice 

Step 3: Pour...
Cantaloupe Juice 
Then Tea 
Into: 
Plastic Container with Spout (see picture)
Shake well to mix.
Store in Fridge,
The thick Cantaloupe juice will rise to top in about 15 minutes.
You'll get a nice clear juice at the bottom near the spout.

 

Found the Container in Tupperware section Wal-Mart

ENJOY!

x

Home Made Sports Drink Recipe

Update: Easy and Cheap
Buy a few little boxes of Coconut water and some Pineapple Juice.
50/50 mixture. That's it! Adjust mixture for taste and sweetness.
Dump 1/4 to a 3rd of the water out of a 16oz bottle of water.
Replace with 50/50 mixture.
Better than any premade powder out there.  Cheaper too. 
The Nutri-Bullet is great - but I got to thinking - we don't all have $100 right now, and if you're in a hurry - this is a great cheap alternative. 


I figured out in the last article that making your own is probably the best and Cheapest way to go. http://jansenhealthandfitness.blogspot.com/2014/02/emergen-c-update-you-need-your-sports.html

As luck would have it - my roommate talked me into buying a Nutri-Bullet for $99 at WalMart - so I am making my own now. What I like about it - is that you can just rinse it and it's ready to use again. Not a major project like juicing. Here is a basic recipe I used the other day to make an Electrolyte drink to add to my bottle of water.  Not selling Nutri-Bullet - just the one we bought - may be better one on the market?

Warning on Nutri-Bullet - these are Not sturdy units. Buy from Walmart or a Retailer with a good Return Policy so you don't have to ship it back. The first one burnt out - partially due to our misuse after one smoothy. Took it back - no problem since. We overfilled it and ran it too long. There is a Fill Line on the the little Dome - Don't exceed it. Don't hold it down for more than 5 seconds at a time. It is not a Nut grinder either.  Having said that - if you stay within those limitations - it's a fantastic addition to our kitchen. Add some spring water or other liquid so you don't stress the motor. Unlike a Blender or Juicer - it only take 5 seconds to rinse and ready to put away or use again. 

Any Combination of Citrus and Coconut Water will work as an effective Electrolyte Drink. Pineapple actually seemed to outperform Lemon and Orange.

Home Made Electrolyte Sports Drink
Ingredients:  
See Links Below Each Ingredient for Nutritional Facts:
1 Small Box Coconut Water  Natural Electrolyte
https://www.google.com/#q=nutrition+facts+coconut+water
http://www.quickanddirtytips.com/health-fitness/healthy-eating/is-coconut-water-good-for-you
(Turns out those little boxes at Walmart are pretty much additive free) 
3 Small Chunks Pineapple.  (Potassium / VItamin C  / Minerals
https://www.google.com/#q=nutrition+facts+pineapple
(You can buy it pre-cut in the produce dept.)
1 Orange.  Mainly for Flavor - less vitamin content than others
https://www.google.com/#q=nutrition+facts+orange
(Peel and cut into small pieces) 
1 Kiwi.   Electrolytes B-6, Omega 3 - see Wiki link below (box on Right):
http://en.wikipedia.org/wiki/Kiwifruit 
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-kiwi.html
(Peel and Slice. The seeds are good for you and settle at bottom of the concentrate. So when you pour concentrate into bottle of water they are not noticeable.)
1 Half Banana. Potasium, B-6
https://www.google.com/#q=nutrition+facts+banana
(Peel and Slice)
 2 Tbls Lemon Juice  Potassium, Sodium, Sugar. Brings out Flavors of ingredients
https://www.google.com/#q=nutrition+facts+lemon
(Peel half a lemon and Slice or use unsweetened juice)
2 squirts Honey. Calcium, Amino Acids
http://www.benefits-of-honey.com/honey-nutrition.html 

http://www.eatthismuch.com/food/view/honey,5679/ 

(2 Squirts For Sweetness if desired. Use 6 or 7 Table Spoons if you want it Sweet.)
16 oz Bottle Spring Water  Hydration
(To add concentrate to later)
No Salt Needed  You do Not need to add salt as the ingredients above contain plenty of naturally occurring sodium. But add a sprinkle for flavor if desired. 
Preparation:
Get ingredients ready in a Bowl.
Then run it through the bullet a little at a time - so you don't overfill and burn out the motor
Pour half the Coconut water in 1st batch, save half for second batch. Should only take two fills. 
Store concentrate in the fridge. Energy shot in the morning?
To make a Sports Drink:
Just empty 1/4 of the water out of a 16 oz bottle of Water and replace with your concentrate.

Warning on Juicing: Make real sure you are not alergic to anything you juice.
When you juice something it can be 100 times stronger than just eating it. If you juice Beets - only a small slice in the juicer - very potent.  Always consult your physician if you are on blood thinners or other medications. 

Let me know what you think? 

What to do for Colds and Flu?

Update: Captcha and Registration removed - Should be easier to comment on a post now - We Welcome Your Comments! Click Below.

Emergen-C and Cold-Eeze
You know Emergen-C Contains Asparic Acid. 
You Should also Know that Cold-Eeze Contains Actual Aspartame. 
Link-Know the Dangers
The last thing I need when I'm sick - is poison in my Cold Remedy. I believe the main ingredient in Cold-Eeze that may help with a cold is Zinc. If you wanna explore that.  I would talk to someone at your local natural food store and find a natural alternative. I am not writing about Zinc - because I have no personal experience with it as a cold remedy. But it may be helpful.
Mayo Clinic on Zinc for Colds

I am not a Doctor - So I can't tell you what do when you get sick or offer anything as a Natural Cure. Otherwise the FBI will hand cuff me and take my computer. What I can do is tell you what has worked for me. But First - Let's separate Two Kinds of Sick.

Viral or Bacterial. 

Viral
If I get a sore throat I eat a Packet of Hot Sauce. Works in minutes. Turns our Cayenne and Jalapeno are natural antibiotics. If that doesn't work - I'll make a tea with Warm Water / Cayenne Pepper / Lemon Juice / V8 / and Garlic juice (from my Jar of Minced Garlic). There are a lot of things that are not serious that can irritate your throat - including a mild Virus.
Bacterial. 
If that doesn't work and it gets worse or a Fever develops - I then have to consider Strep Throat (Bacterial) and a trip to the doctor for Antibiotics.

How to Tell the Difference
Here's an article (by an Actual Doctor) on
Symptons and Duration
Your White Blood cells attack a Bacterial Infection. A higher White Cell Count - Tells your Doctor you likely have a bacterial infection. A blood test is needed to determine that.  White Blood Cell Count

Antibiotics
The Good
If you have ever had an abscessed tooth -an antibiotic probably saved your life - without you even knowing it. Bacterial infections cause swelling - which caused the pain you felt. Without an Antibiotic - that infection may have run it's course or could have killed you.
 
The Bad
Antibiotics do not work on Viruses. The World Health Organization warned us 20 years ago that we are over using Antibiotics and making more nasty germs Antibiotic Resistant. That hasn't stopped many doctors from dealing them out - prior to any blood test results to confirm you have a bacterial infection and need them. 

Probiotics
Antibiotics kill both good and bad bacteria. Good Bacteria? Yeah - Like the Acidophilus or Active Cultures found it yogurt. They have been using yogurt for a variety of illnesses and stomach disorders for a thousand years. It is important to take a probiotic whenever you are prescribed antibiotics - to replace the Positive Bacteria destroyed by the antibiotic. There are a lot of different kinds of antibiotics so check with your doctor on the rare chance that they might interact with the specific antibiotic you were given,

So - What to do for Colds and Flu?
Can't tell you that. Once again, I am Not a Doctor and can not give medical advice.
Here are a Few things that have worked for me:

Vitamin C
I do not have a dental Plan. I had a Nasty Tooth Ache and and was reaching for anything I could think of to stop the pain. What worked surprised the hell out of me. Vitamin C! I took 2000 mg 3 times a day. Within an hour or so the pain stopped each time. If you think about it - it makes total sense. As we discussed earlier - Bacteria caused the pain in the first place, Vitamin C boosts your immune system and helps those white blood cells to fight the bacterial infection.   

Vitamin C is in the news again now for doing just that: 
http://www.medicalnewstoday.com/articles/260897.php
One note on Vitamin C - when your body receives the maximum dose of Vitamin C it can Tolerate - your Bowell movements will liquify - I would just hydrate and reduce the dose. Again - you need to take an awful lot for that to occur - like 4000 mg 3 times a day or something. Never had it happen to me. 

Probiotics
I was told that Acidophilus or Probiotics Attack germs in your intestinal tract where virus start. So I tried it. It is now the first thing I take when I feel a cold coming on. That along with Vitamin C. Most Acidophilus capsules need to be kept in the refrigerator. Although there are a few potentially less effective brands (you cold take on the road) that do not.  


Nasty Symptoms
Diarrhea: Just couldn't put that one in large bold. There are a lot slang terms for this condition - but it is no joke. Diarrhea kills millions every year. Mostly in undeveloped counties. But in the US too. When your Bowell movements liquify - you can become dehydrated very quickly and that is dangerous. So if you get it - Hydrate. That's one time you really need water and an electrolyte to replace the minerals your body just flushed from your system. Someone suggested I try a shot of Apple Cider Vinegar for Diarrhea caused by mild  food poising. Man it worked! It worked Quickly too - within about 15 minutes. Been using it for 10 years now. Rice seems to help too. Like I said - this no joke. You consult a physician if the   Diarrhea is constant or lasts more than a day or so.
 
2 More than May Help
These two are not as well known as Vitamin C or Probiotics. But I have used them with a good deal of success. 

Bacterial - Colloidal Silver - as an Antibiotic.
You may have heard about the guy have heard about the guy who turned blue from drinking a bottle a day. That is insane. Talk about to much of a good thing. It comes in a bottle with a squeeze top. I just squirt a little under my tongue for a minute and then swallow it. I use it for tooth aches - (I let it sit on the effected area for a minute), or the early stages of anything that feels like a bacterial infection. 
Caution: Just like any antibiotic - Colloidal Silver may kill positive bacteria too. The lady at the Natural Living department of Sprouts suggested I take it a few hours before my probiotic - so it doesn't kill the good bacteria in the Acidophilus capsules. So I stagger the two throughout the day when I'm sick. I do not use this casually - only when I think I really need it. 
Here's an Article on Colloidal Silver:
http://www.naturalnews.com/027474_colloidal_silver_antibiotics.html
Always check for any possibility you may be allergic to something before trying it. 

Viral - Oregano Oil - For Viruses.
This one is kind of a funny story. Had a great lady at Sprouts in the Natural Living section that really knew her stuff. They changed owners recently and are not actually supposed to give advice anymore. Anyway. Wanted something for viruses. She suggested Oregano oil. 
I got home and as suggested - squeezed some of the oil into a shot of water.

Wholly Sh*t! Thought my head was going to explode. my throat and head burned. I called Sprouts to ask if I was gonna die. They laughed, Said you wont OD on oregano oil - but just use one drop not 30. Stuff does seem to work though- when I feel an unusually strong Virus coming on. Always check for any possibility you may be allergic to something before trying it. 

One last thing - Avoid Sugar , Alcohol and Caffeine when you are sick - they do not help and can make you even sicker. Also - Get 8 hours of Sleep - that is the time of day your body rids itself of Toxins. So let it do its work. I  hope this information was helpful.  

Get well soon!

Emergen-C Update - You Need Your Sports Drink!

I Failed to mention in my first blog that Gatorade and Powerade are Not an Option

 It may have been a decent choice 50 years ago. We've Learned a Little Since Then.

Full of Sugar. Just a Deceiving Marketing Ploy These Days.

They spend Millions convincing you that Athletes Drink that Syrup

  http://espn.go.com/blog/truehoop/post/_/id/504/the-problem-with-gatorade

As you an see from the NBA article - Most people and a lot of players are just now discovering that Gatorade is a bad choice. Many are exploring alternatives. Eventually they will turn to things like Emergen-C. Then find out that's not so great. 
So you my friend - are way ahead of the curve.   

I will follow up on this later - in the meantime - I did not want to leave you hanging without a sports drink. Concerns over finding aspartic acid and other questionable ingredients in Emergen-C have led me to search for a healthy alternative. See article Below- (Body Snatchers) I used it to Hydrate after a workout. The more I search - the more a homemade version makes sense. Most powder packets contain a synthetic from of Vitamin C (Ascorbic acid), and added sugar (in one form or another) that you really do not need.  


Adding some Lemon juice to a bottle of water is one simple alternative.

http://www.livestrong.com/article/512753-electrolytes-in-lemons/

Coconut water is also full of Electrolytes.  They sell it everywhere now in little boxes. Try to find one without added sweeteners or artificial ingredients.

 

http://healthyeating.sfgate.com/electrolyte-minerals-coconut-water-1107.html

Hey! There's a Recipe "Put the Lime in the Coconut and stir it all up."

http://www.lizten.org/play/harry-nilsson-put-the-lime-in-the-coconut/738688

You Gotta be over thirty to remember that song. 

Guess it's good for Belly aches too. LOL 
Annoying But Relevant:

 http://www.ehow.com/how_8296795_mix-lime-coconut-water.html

It really isn't much trouble to make your own concoction with flavors you like. Fresh juices, honey, more salt - less salt. Let's face it - Emergen-C always tasted like flavored sweat anyway - most of the powders on the market do. Fill up a dozen bottles on your day off and throw them in the fridge. And Or make a powdered mix you can put in a small plastic bottle for the road to add to a bottle of water. You will Probably save money too - store bought Electrolyte powders are not cheap.

Here are some Links with Home Made Electrolyte Recipes.
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/how-to-make-a-homemade-electrolyte-drink.html
http://wellnessmama.com/2575/natural-sports-drink-alternatives-recipe/
http://everydayroots.com/homemade-energy-drink
http://www.mnn.com/food/healthy-eating/blogs/a-simple-homemade-electrolyte-drink

I'll be working on my own liquid and powder. I'll share the results. Please comment and share yours - if you come up with one.  
______________________________________________________________________

Avoid Purified or Distilled Water

You may have noticed that the big corporations are shoving Purified Water to the front of the grocery Isle near the check-stands. There is obviously a higher profit margin involved. They are not doing it for your health. 

Purified or Distilled Water:

A. Can strip your body of minerals.

B. Can make you more susceptible to colds.

C. Can actually Dehydrate you.  

http://www.honeycolony.com/article/purified-water-and-its-dangers/

Drink Spring Water

Look for a Brand that is Fluoride Free:

http://www.bibliotecapleyades.net/salud/salud_fluor35.htm

I've been Drinking Arrowhead for years. Got lucky, I hear it's one of the better ones and available at most Grocers. 

http://fluoridealert.org/content/bottled-water/ 

What About the Shower?
Keep in mind - if you're trying to avoid bacteria or viruses. They enter your pores in the shower - whether you drink tap water or not.  Here's the Good News! You do not need to spend 5 grand on a filter system. You can pick up a Good Shower Filter for about $40.  https://www.google.com/#q=vitashower 

Filters - The Kitchen Sink
I did a lot of research on this a couple years ago. Wanted to save money - buying cases of water every week. I wont mention any names - but let's just say the Most Popular Filter is Crap. Charcoal Filters tatse funny and do a pour job.  I found diatomaceous earth to be the best. I bought one (below) for around $100. Can't remember who from - found the same one online though for $90. One warning - these work great. But they flow a lot slower than the kitchen sink (smaller spout). So if you're filling up a bunch of water bottles or a gallon - it takes a while.
http://www.caitechnologies.com/shopping/ShowItem.asp?ItemID=ACT-P

I do not have any affiliation with any of the brands listed Above. Do your own research and shop around.  

Lewis Black on Water 

[ Caution! Adult Language ]