10 Weeks to 10lbs Lighter Starts in 3 Days!

Join the 10 Week's Challenge today!! Email me at mark@betterliving.biz.

If you message me today with your address, I'll mail you your pedometer and start-up materials. Let's have some fun together getting fit and healthy. We'll also be learning some fun stuff about our bodies. Here is a preview: 

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3 Interesting Fitness Facts:

1. A dehydration of 2% of your water volume can result in a decrease of muscular performance of 20 to 30%

Source : Bean, Anita (2006). The Complete Guide to Sports Nutrition. A & C Black Publishers Ltd.. pp. 81–83. ISBN 0713675586.

2. Detraining (when you stop training) from resistance training for 2 weeks results on average in the loss of the performance acquired in 3 to 5 months of serious training. In aerobics (depending on studies/people) 8 weeks to 8 months are sufficient to lose ALL OF THE AEROBIC PERFORMANCE.

Note: This is only about physical performance. So it’s not about volume or mass of muscle, but it’s about the effort you can output in the case of resistance training, and also an endurance component in aerobics.

Sources :
1) Aerobic Fitness and Health
By Roy J. Shephard. p210-p212. Champaign, Ill., Human Kinetics, 1994. ISBN: 0-87322-417-5.
2) Exercise Physiology: Energy, Nutrition, and Human Performance
Edition 6 by William D. McArdle, Frank I. Katch, Victor L. Katch. ISBN: 0-78174-990-5. Chapter 22: MUSCULAR STRENGTH: TRAINING MUSCLES TO BECOME STRONGER

3. Fast music during effort makes you consume more calories

Note: The way this is achieved naturally, is that for the same exercise, subjects were found to have a higher physiological effort when listening to fast tempo music. Performance is not higher but it tires the body faster.

Source : ” CARDIOVASCULAR RESPONSES TO MUSIC TEMPO DURING STEADY-STATE EXERCISE”

Journal of Exercise Physiology online (JEPonline )  Volume 12 Number 1 February 2009

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http://www.youcefbanouni.com/388/8-exercise-facts-you-ignored-for-sure/ 

Want to know the most common New Year's Resolution?

LA Fitness conducted a poll of the top New Year's Resolutions last year and found the number 1 answer was:

Read More Books.

I bet that's not what they were expecting! 

Losing weight made the top 3 resolutions in every poll I saw. Why does it appear every year? Because it is not easy! Sure there are hundreds of approaches that can help you lose weight, but most are temporary fixes and none of them are easy to do alone.

Consider working with us to help you in 2014. Our 10 Week's Nutrition Program is proven to help you take weight off and keep it off all year. Sign up by tomorrow (12/31) to get $30 off the base price of $225. Whether you are in Michigan or California, this virtual program will make you feel like you are part of a team getting healthy together.

Call 734.644.5483 or email mark@betterliving.biz to find out how you can get even healthier in 2014.

Oh, and let's all try to read more books next year! 

Happy New Year!

Mark

Enjoy your holidays!

If you were crazy enough to open an email from me on a holiday, rest assured, this message is free of guilt, warnings or don't-touch-the-chocolates language!

If you are anything like me, you've already had a few too many sweets over the past couple days. Thanks, Louisa, and your irresistible brownies! In fact, a day or two of indulgence does little if anything to affect our long-term health. All we need to do is listen to our bodies for feedback. Follow these tips:

• When your stomach feels satisfied, take a break from eating. 
• Eat smaller portions of proteins (ham, chicken, turkey, beef) and carbohydrates (potatoes, rolls, pasta) so that you have room for the extras like eggnog and pie.
• Stand. Research says we burn a lot more calories if we stay off our derrieres. Grab a cookie and stroll around the house!

Rather than focusing on being food-virtuous on the holidays, think about joining our 10 Week's Challenge. Spend the first 2.5 months of 2014 forming healthy habits that could improve your energy, sleep and overall vitality. Email me at mark@betterliving.biz to enroll or get more information.

Happy Holidays!

Mark

Seafood Butternut Squash Bisque

In Michigan as the weather gets colder we gain a plethora of different vegetables from fall harvests. One of my personal favorites is butternut squash. Today I am going to share my secret recipe for seafood butternut squash bisque with you.

This recipe makes 6-8 servings:

4 cups skim milk
1 whole butternut squash peeled, seeded, roasted and puréed
2 cups steamed and puréed Cauliflower
1 cup steamed and puréed red onion
1 cup crab or lobster
1 cup bay scallops

Throw it all together in one big pot and let simmer for 45-60 minutes. I hope you enjoy it and it keeps you warm on these chilly fall days.

-Mallory
Mallory@betterliving.biz