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Newsletters>
21 Universal Rewards of Exercise
September 15, 2009
ENERGY BARS
Many of you have been asking about Energy bars. Here's an article from www.foodanddiet.com We couln't of said it any better ourselves. Hope this helps.
The energy bar market has exploded during the past five years. Before that, nobody outside the body-building arena had even heard of them. Now, you can't visit a supermarket, drug store, or convenience store without seeing racks of them.
There are all types of bars--meal replacement, weight loss, high carb, low protein, and performance bars. Each has benefits dependent upon its particular ingredients. Many companies have worked hard to get great taste out of as few calories as possible. So, your choices can now be made on what you need, not just taste.
Calories: Remember that energy comes from calories. The more calories, the more energy there is available. Unfortunately, if you are using meal replacement bars or performance bars with the highest calories, you may be packing on extra pounds for your effort. These types of bars are meant to replace an entire meal and usually have too many calories for a simple snack. If you are using a bar as a snack or as a quick, on-the-go meal, choose bars with fewer calories.
Carbohydrate: Another concern with most of the bars is the carbohydrate content. If you are using a high protein/low carb diet, you will certainly exceed your daily intake if you choose a high carb bar like a Clif Bar. Many bars have as few as 3 grams of carbohydrate, while others can contain 40 or more.
Fat: The next consideration, regardless of your diet type, is fat. Some bars have as little as 1 gram of fat, while others can tip the scale at 5 grams or more. Keep in mind that a gram of fat has 8 calories, and you'll stack up the calories fairly quickly if you aren't careful.
Vitamins: The final consideration when choosing a bar is the vitamin content. Many of the power and energy bars are packed with vitamins and minerals. None of them contain the RDA for all vitamins and minerals, but many have up to 100% of some. Check the label to see if the content is high enough to justify the calorie count and the benefit as a meal replacement. Keep in mind that some vitamins are easily obtained from your other meals, so if a lower calorie alternative is available and you don't really need the boosted bar, choose the low cal bar.
Bar Name Calories Fat Carbs Protein
Balance 200 6 22 14
Cliff Bar 240 4 41 10
Diabetic Choice 240 10 3 20
EAS Results Women 190 6 28 11
Genisoy 230 4.5 33 14
Kashi Go Lean 280 5 47 14
Met-RX Original 320 2.5 48 27
Met-RX Protein Plus 290 4 31 32
New You 170 3 26 10
Power Bar Original 230 2 45 10
Power Bar Pro Plus 290 5 38 24
Pria 110 3 17 5
ProMax 290 6 38 20
Pure Protein 260 4.5 27 31
Zone Perfect 210 7 24 14
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21 Universal Rewards of Exercise
The number one reason that most people are out-of-shape is that they don't exercise enough.
I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 21 rewards that you will gain from regular exercise.
Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.
You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.
You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed. You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise. You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.
You'll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect. You'll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets. You'll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run. You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program. You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise. You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout.
You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
You'll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
You'll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places.
What are you waiting for? Lace up your shoes and get moving!
Guarantee Your Success
The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.
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Fastest Chicken Stir Fry
Think you don't have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.
Yield: 6 servings
Here's what you need...
1 teaspoon olive oil
1 teaspoon chopped garlic
1 cup asparagus, cut into 2 inch segments
1 (16 oz) package pre-chopped stir fry vegetables
1 (10 oz) package shredded cabbage
1 cup chopped pineapple
1 cup chopped cooked chicken breast
3/4 cup teriyaki sauce
Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.
Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.
Spread the word. Forward this newsletter to your friends, family and coworkers by using the 'refer a friend' link below. They'll thank you for it.
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Forward This Newsletter -
Rob and Sandy
Soul Personal Training
20981-A E. Smoky Hill Road 80015
303-669-3748
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Quotes, Quips, and Testimonials
I have been trained by Rob on a personal basis and the results are amazing. I lost 28 pounds and reduced my body fat by over 10%. Being involved in a group event just seems like the next course of action to maintain my fitness
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You will definitely be challenged during this bootcamp. It's a great way to get your workout in early and meet other people. Rob and Sandy are great trainers!
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I can't live without Soul Personal Training. I've permanently budgeted for it. Thank you so much for all the toning, strength and muscle I've achieved so far. Looking forward to even more progress.
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a hands on assessment by a Physical Therapist
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Jill Parker's Soul of Running
The Best I Can Do
It has begun...my least favorite part of marathon training...the taper! The fleeting time when your homework is done, you are as fit as you are, and the final goal remains to eat well, rest well, avoid germs and fluke injuries, and stay in the zone. It’s about getting the mind to accept what you’re about to do. The taper to me is more about getting the spirit aligned with the body, and ideally they merge right before or on race day. Hopefully this happens...yet it's still all a mystery to me. Funny how I can feel like a novice with my own body, which I have owned for 46 years. Portland marathon is less than 3 weeks away; I cannot believe how quickly the taper has arrived.
15-hours ago, I returned home from the Colorado Outward Bound Relay with 9 of my own teammates (team 2) and 10 from the first team (team 1: an all male team over age 40. Their name: Pickled Prostates. Love the name!! ) . Our name: Somewhat Pickled - which ties into the fact that not all on our team were males and not all over 40. Our youngest, a 90 lb fireball of a female and was, by far, the power-horse of the team clocking splits faster than even our fastest males. Her energy throughout carried our team.
I came home from the relay a different person.
Originally, our team started out with all members from the Prostate group and those of us fortunate enough to occasionally run with them so most of us knew each other at least in some sort of degree or another. As the weeks drew closer to race day, many members had to pull out for their own reasons and team captain, Jeff, was scrounging for replacements: pulling the cycling instructor from the downtown Y and another neighbor’s cousin’s friend. At 9:00 the night before our 6 a.m. departure, one guy on the Somewhat team (mine) was in a bike time trail and his bike somehow skid out from under him and he landed himself underneath a truck and in the hospital, unable to run the relay (he’s okay. Lots of bruises and a cracked rib. Ouch!). We needed a replacement – quick! All of us asked around, I even sought out Rob to see if he’d bite (no) and in the end, one of the guys on our team convinced a guy he barely knew, only knew he “ran” (no idea ability whatsoever), to join us. With 8 hours notice, he was in and we had a team again. THIS whole team-thing is what changed me.
I have never been on a relay that latest well past a marathon race distance and forced into a vehicle with people I barely knew for well over 30 hours to cover 174 miles. But time passed in a complete blur. We talked, we compared, we cracked up, we encouraged, we supported, we hugged, we sympathized when others didn’t feel well, we detoured down memory lane, we got Gatorade, we shared some powdered donuts at a 7-11 (dee-licious!!!), we all got zero sleep, we drove around to find coffee at 3:30a.m. - and eventually found our way to each and every member’s starting and ending point to cheer them on. We were all there for one another. Always!
We ran… for 23 hours and 13 minutes. 174 miles. All of us. As a team. As one.
You know the feeling when you see a great movie...you leave the theater kind of disoriented and wobbly, the light has extra glare and you feel like you have been in a wonderful time warp? I love that! That is exactly how I felt as I walked away from the relay afterwards. I was hungry and happy, having just spent 30 hours in a way that somehow felt like 10 minutes with most people I didn’t know at the start and whom I now considered my friends. I built relationships with people I had a common interest and connected with them on a level I can never produce with non-runners. Ahhhhh yes…..that connection!
The relay was like one of those beautiful afternoons, sunny outside and sunny on the inside that feels so good that it sticks in the laminated pages of your memory album and doesn't even need a caption. I think my teammates feel the same; evident by the countless emails flooding my inbox all sharing “the love.” J
I am forever grateful and blessed that we had each other as companions for the journey and I am going to try to go into my marathon taper weeks remembering this exclamation point in my life and the echoes one teammate told me when I had to run my last leg on a very swollen sprained ankle: Jill, do the best you can do and that’s all there is to it. Yes, I will try my hardest to remember this as I approach Portland. I have done the work, now it’s time to do the job…and that’s all there is to it.
Rob sometimes questions my continuation of his services and if I wouldn’t be better off seeking a professional running coach or someone who can supply the answers I seek to fuel my running which may seem like on the surface, to others, he cannot. It’s not that he wants me gone (I don’t think), it’s just that he knows his knowledge with my running is limited. I remain – not because I think he can transform me into some world-class athlete (oh, I wish!) but because he is one of the few soles out there that does understand the torment my body and mind go through with each race, every run. He knows how important this journey is to me and how tense I get and sometimes forget to be thankful at that moment. He knows my time at the level I train is limited due to my age and my abilities and how nervous I get. He knows I am human and I do make mistakes. He knows I take my training personally and occasionally get upset with him. But that’s why I remain: he understands me; he connects with me, just as those I spent the past 30 hours with – and that fuels my running. I take comments from others with limited qualifications of the journey I endure each day with restricted absorption: grateful for their support as it feeds my ego and thus powers my legs, yet forms of negativity I brush to the side because they do not understand. That’s what I loved about my team: we were all united by a common bond – we run and we run hard and we are aware of what we feel! Not once or twice a year but countless times a year (I have done 11 races thus far this year, 14 last year). Our training takes precedence and we do not give up when we get stressed or get angry or are disappointed….because in the end, we shine. This, we understand about one another and this is what unites us as runners. I may not always appear appreciative on the surface whenever I feel the tension of a race approaching or the lack of my training moving forward to those on the outside, but I am eternally grateful to my teammates that land me across a finish line. I thank Rob for being one of my teammates and helping me physically and mentally prepare – I had the time of my life at the Colorado Relay and I wouldn’t have been asked to be on such a phenomenal team if I had not been making great strides with my running and proven I could be part of this amazing adventure without his guidance.
The weekend was just what I needed to be reminded that I am blessed to be among the privileged who can run these things – I am ready for taper week …. ready to see where I land in Portland. I will do the best I can do and that’s all I can do (I hope I do well J ).
Remind me that I need to go on more adventures just before the taper.
J
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Everhart and Soul
"There's no secret to getting started. You simply decide and then take your first step. With each subsequent step, the next one becomes easier..." - Tom Venuto, fitness expert
Change happens not by trying to make yourself change, but by becoming conscious of what's not working. - Shakti Gawain
For More Soul Inspiration from Carl visit Everhart and Soul at www.soulpersonaltraining.com
Email: robstraining@gmail.com
Phone: 303-669-3748
www.soulpersonaltraining.com
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