Look Who’s Serious!

I hope you are having a fantastic day! A few weeks ago, I launched a “Get Serious” Campaign that can apply to any aspect of your life–nutrition, exercise, personal development, career, etc. I received many positive comments on the call-to-action and lots of questions via Facebook on what you commit to getting ‘Serious’ about. Thank you for all the great input. Let’s keep the momentum going!

Many readers asked, “What do I eat?” as part of a regular nutrition plan. Well, with the “Get Serious” campaign, I’ll share exactly what I have been eating for the past 4 weeks including what I eat before and after my workouts. Click on the video below to see my routine:

 

With springtime in the air and summer right around the corner, be sure to prioritize your health and fitness – and spend some time outside to enjoy the beautiful weather! Remember, your physical energy is one of the most precious resources you have and training and conditioning play a pivotal role in your overall health, happiness, and success.

Train hard.
Eat right.
Live inspired.

Time to Get Serious!

Many blessings.

Todd

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Taste the Healthy Lifestyle. Real Foods For Real Kids

Are your kids “coocoo for Cocoa Puffs?”  Does there breakfast come in the form of pink moons, yellow stars, and orange clovers?  Are they receiving morning nutrition information from a rabbit?  Silly parent!  Trix are for kids!  Unfortunately now, so is obesity, heart disease, and diabetes.  Foods and drinks high in sugar are at the “heart” of the problem, no pun intended.  Unless your child is independently wealthy and has the means to drive to the store to purchase food, you are the nutritional gatekeeper.  It’s not an easy job, but it’s an important one.

The last significant societal decrease in physical activity was around the years of the proliferation of the television (the 60’s).  Since then, we have probably decreased our overall activity, but nothing considered statistically significant.  Despite no significant decrease in activity, we have seen a consistent increase in obesity.  Our bodyweight and bodyfat are regulated by the amount of energy we expend vs. how much we take in.  If we are not expending any more or less energy than we used to, we must be taking more in.  Even worse, in attempt to multiply our food supply, keep food costs down, and keep big food company profits up, there is less “food” in what we eat.  At the end of the day, we are consuming mostly flavorings, colorings, and preservatives with a little bit of wheat, corn, or potato product.  Does this sound like something that is good for us?  If this food was prepared in front of us and not behind well-protected doors at food production plants, would it still be appetizing?  Why do we eat it then?  The answer?  We are addicts that learned at a young age that this is an acceptable form of “food”.

Our “taste” for food is formed at a young age.  If high doses of sugar represent “breakfast” when you’re a kid, that’s probably what it will represent when you’re an adult.  The same goes for a high salt, high fat food representing “lunch”, “dinner”, or “snack”.  The tastes in these high sugar, salt, and fat foods aren’t even real tastes.  They are enhanced so that we will have a more significant taste experience, making us want to buy the product again.  If you grow up on this type of food and then have something homemade with whole food products, it doesn’t have the perfect uniform consistency and taste.  It doesn’t taste like “food” to you.  You eventually go to the doctor and receive your certain death sentence if you don’t change your diet.  Now you must re-train yourself as to what food actually “tastes” like.  Due to the high emotional significance related to food and taste, this becomes a daunting battle for your health, and consequently, your life.

There is absolutely nothing wrong with letting a child have a processed, sugary, fatty, salty treat every once in a while.  The most important intervention with kids however, is to have this regulated by the parent.  Kids can’t make long-term, rational decisions about their health.  Of course a sweet chemical taste is going to seem like a better choice to them. If you fill their breakfast bowl with sugar cereal, their lunchbox with processed lunch items, and their belly with fast food for dinner every day, what are you teaching them?   It’s your job as a parent to teach them that it’s OK to eat that stuff every once in a while, but it’s not actually “food”.  Food is what mom or dad prepares from a recipe and serves at the dinner table.  Try to eat “food” at meals 90% of the time.

Real food can be delicious.  Involve your kids in the process. Take them to the grocery store, especially if it’s a more “adventurous” one like Whole Foods. Let them pick out some crazy looking fruit or vegetable to try. The vivid colors and shapes of most fruits or vegetables are actually appealing to kids if they are properly exposed to them. Show them real food and get them to have an appreciation for it.  Maybe even take them to a garden or involve them in growing a small garden at home.  Spend time when they’re young showing them how to make real food.  Not only do they learn the basics of cooking, they learn that real food is created, not bought in a box.  Finally, when mom and dad complain that real food is “health food,” kids relate “health food” to “tasteless”.  Create a culture of health in the home.

In today’s busy home and work environment, taking extra time to instill better nutrition habits is a challenge.  However, it’s a challenge we must accept.  The alternative is far more inconvenient.  If we continue with our current trend of obesity, our kids that are 5 right now will inherit a trillion dollar health care expense specifically dedicated to obesity related maladies by the time they’re 25.  That’s not to mention the personal impact of poor health.

Create a “taste” for health at a young age to create a future of happy, healthy, pain free adults.

INSPIRE MILLIONS!!

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a human performance specialist, motivator and educator. A graduate from Oregon State University, Brett has directed sport camps all over the nation. While in college, amidst playing club soccer and lacrosse, Brett worked with the strength and conditioning department for 3 years. A year long resident sports performance internship at the Olympic Training Center brought Brett to San Diego. Brett’s work with the Olympic athletes, as well as local high school athletes nurtured a passion for creating excellence in individuals.

The 10 Commandments Of Nutrition

Everyone has an opinion when it comes to nutrition.  What you should be eating, what you should avoid, how many meals you should be eating, whatever.  But when it comes to the 10 Commandments, there is no room for discussion.  You can follow whomever’s advice when it comes to what you should be eating and when, but you need to follow these commandments if you want to get serious about your nutrition.

# 1: Get your motor started. Eat breakfast.  Breakfast is the most important meal of the day.  When you wake up your body is in a fasting state for approximately 7 to 9 hours.  You wouldn’t eat from 9:00am until 5:00pm would you?

#2 : Slow down! We are always in a hurry.  When you apply that to food, too many people are shoveling in too much food way too fast.  It takes the brain 20 minutes to process how much you have eaten, and when you make your food vanish, your brain doesn’t have time to cut you off and you consume far more food then you need.

#3: Fuel up before training.  A high quality workout doesn’t begin with your dynamic warm-up.  The process starts with your pre-workout meal.  This is the first step to getting your body right so it can perform at optimal levels.

#4: Refuel after training.  Your body isn’t built in the gym.  You actually break muscles down during a workout.  Afterward, muscles become sponge like and want to soak up nutrients so they can rebuild themselves strong and leaner while you rest.

#5: Go wild!  Our ancestors had the right idea: fresh food is better.  I’ve never seen an obese person who got fat because they ate too much fruit, salad, and fish.  Eat fresh and wild and you will be eating better!

#6: Remember that supplements are just that – supplements!  A lot of people are looking for a magic pill to change their bodies.  Sorry, folks, the world doesn’t work like that.

#7: Water your body.  Out bodies are about 70% water, meaning we need to hydrate as often as possible. In other words, drink more water.  About half your body weight in fluid ounces daily is the easy rule to follow.

#8: Keep a nutrition journal.  Research shows that we lie to ourselves. A nutrition journal can be crucial to improve your life. You will find out that you will be in more control of what you eat and start to become accountable to you.

#9: Follow the 90-10 Rule.  If you eat the right foods 90% of the time, you are going to be world class and achieve your goals.  The other 10% allow yourself to sample foods you love, just don’t get out of control.

#10: Experiment with the IMPACT menu.  The IMPACT nutrition menu is a no stress approach what allows you to experiment and enjoy a variety of foods from carbs, proteins, and fasts.  I promise you you’ll never eat better.

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide.  He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele.  Todd trains dozens of NFL and MLB athletes, including 2010 Super Bowl XLIV Champion and MVP Drew Brees.  He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Fit Team, and is a featured presenter on the Perform Better educational circuit.  He is a two-time Trainer of the Year (IDEA & ACE).  Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US.  Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post.  Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His new book, The IMPACT! Body Plan debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance.  You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

The 11 Foods and Drinks To Stop Consuming

The goal is clear.  This is the list of foods and drinks to avoid; period!  If you need to, you can begin by identifying a coal and start to cut back.  If you are someone who drinks three diet sodas a day, cut down to two.  Then next week reduce to one.  Challenge yourself to get 1% better every day.  Here is the list of 11 foods to avoid:

#1: Sugar (corn syrup, fructose, molasses, sucrose) #fitness

#2: Artificial sweeteners: Aspartame (NutraSweet/ Equal), sucralose (Splenda), saccharin (Sweet ’N’ Low). #fit

#3: High-fructose corn syrup #fitness

#4: Fruit juices. #fitness

#5: Alcohol. #fitness

#5: Soda. #fitness

#6: Added salt. #fitness

#7: White flour products. #fitness

#8: White pasta. #fitness

#9: White rice. #fitness

#10: Fast food/fried food. #fitness

#11: Soy-based products. #fitness

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide.  He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele.  Todd trains dozens of NFL and MLB athletes, including 2010 Super Bowl XLIV Champion and MVP Drew Brees.  He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Fit Team, and is a featured presenter on the Perform Better educational circuit.  He is a two-time Trainer of the Year (IDEA & ACE).  Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US.  Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post.  Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His new book, The IMPACT! Body Plan debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance.  You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

The Top 16 Foods You Should Be Eating

  1. What You Should Start Enjoying, #1: Vegetables. #fitness
  2. What You Should Start Enjoying, #2: Fruits. #fitness
  3. What You Should Start Enjoying, #3: Brown rice. #fitness
  4. What You Should Start Enjoying, #4: Beans. #fitness
  5. What You Should Start Enjoying, #5:  Hummus. #fitness
  6. What You Should Start Enjoying, #6: Whole grains. (oatmeal, couscous, quinoa, mullet, sprouted grains) #fitness
  7. What You Should Start Enjoying, #7: Raw nuts. (almonds, cashews, pecans, walnuts) #fitness
  8. What You Should Start Enjoying, #8: Natural butters. (almond, cashew, macadamia) #fitness
  9. What You Should Start Enjoying, #9: Oils. (coconut, cold-pressed canola, extra-virgin olive, sesame seed). #fitness
  10. What You Should Start Enjoying, #10: Avocado. #fitness
  11. What You Should Start Enjoying, #11: Whole wheat pasta. #fitness
  12. What You Should Start Enjoying, #12: Wild coldwater fish (avoid farm-raised). #fitness
  13.  What You Should Start Enjoying, #13: Eggs. #fitness
  14. What You Should Start Enjoying, #14: Whole grain breads and cereals. #fitness
  15. What You Should Start Enjoying, #15: Smart dairy choices (almond milk, feta cheese, Greek yogurt) #fitness
  16. What You Should Start Enjoying, #16: Hormone-free, free-range turkey/chicken & 100% grass-fed beef. #fitness

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide.  He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele.  Todd trains dozens of NFL and MLB athletes, including 2010 Super Bowl XLIV Champion and MVP Drew Brees.  He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Fit Team, and is a featured presenter on the Perform Better educational circuit.  He is a two-time Trainer of the Year (IDEA & ACE).  Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US.  Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post.  Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His new book, The IMPACT! Body Plan debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance.  You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

Inspire Millions

Americans are no longer chubby, portly, or overweight.  We are corpulent, obese, and rotund.  We don’t move like humans are supposed to move.  We don’t eat like humans are supposed to eat.  We are not just merely dying from this plight, we are suffering.   What would happen to a Cheetah if we fed it Cheetos and made it sit idle?  It would get sick, it would get depressed, it would develop pain and it would die.  Why? Because Cheetos are not what Cheetahs are supposed to eat, and sitting idle is not what cheetahs are supposed to do.  As cruel as the above treatment may seem to an animal, many Americans live, embrace, and defend their “right” to this scenario.  After all, there is a robust, nearly unchallenged industrial machine to support it. Unchallenged, until now.

This is a call to action.   A much higher calling than sculpting a six-pack, toning thighs, selling gym memberships or slinging miracle supplements.    It’s a call for our society to lift each other up off the couch and move.  It is a call to educate each other to eat food instead of chemicals.  It is a call to INSPIRE MILLIONS to stop suffering and live like humans are designed to live.

You don’t have to be a personal trainer, life coach, or physician to grab a loved-one’s hand and say “let’s go for a walk”.  How do you know if you are walking fast and far enough?  When someone no longer needs to pull you off the couch to go for a walk.  You don’t have to be a dietician, nutritionist, or chef to select food that is actually “food” and not merely a chemically-induced taste.  How do you know what “real food” is?  The ingredients list should be the food itself.  For meat, well, if you know what the animal’s name was prior to being on your plate, it’s probably safe to eat.

We don’t have to be hot, ripped, toned, shredded, sculpted, or beautiful.  We need men, women, and children to get off the couch, stop eating poison, and get out of pain.  Everyone can contribute.  Do something today, right now to change the way you live or INSPIRE someone else to do the same.  It may not happen overnight, it may take time.  Person by person, household by household, city by city, state by state.  Working together, we can stand up and INSPIRE MILLIONS to be happy, healthy and pain free.  After all, that’s how humans are supposed to live.

We at Fitness Quest 10 are going to contribute to the cause by posting a variety of “2 minute challenges” on our Facebook page.  These challenges may include short workouts, flexibility, quick meals, motivation, and a variety of other aspects of wellness.  Two minutes may be all it takes to start a chain reaction to change someone’s life.  Once these challenges receive 5,000 views on Youtube, or 100 total “likes” on Fitness Quest 10, Brettklika.com, and Underground Wellness through Facebook, we will post another 2 minute challenge.  Pass it on to someone you think you can help change their life!

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a human performance specialist, motivator and educator. A graduate from Oregon State University, Brett has directed sport camps all over the nation. While in college, amidst playing club soccer and lacrosse, Brett worked with the strength and conditioning department for 3 years. A year long resident sports performance internship at the Olympic Training Center brought Brett to San Diego. Brett’s work with the Olympic athletes, as well as local high school athletes nurtured a passion for creating excellence in individuals.

Detox Tips

The average American has 116 synthetic compounds in their body according to the Centers of Disease Control and Prevention. We’re exposed to toxins from various sources such as food additives and preservatives, dry cleaners, digestive distress, non-organic foods, our environment, poor quality supplements, pesticides, chemicals, xenoestrogens and so much more.

Toxins are stored in fat cells. All toxins brought into your body have to be processed by your liver. Toxic overload and a congested liver make it difficult to lose body fat.

Spring time is the ideal time for detoxification. If you want to change your body, feel better, and look your best ever, implement the following simple and easy detox tips into your life.

Detoxing = Inflammation  = Bodyfat

  • Consume an appropriate amount of filtered water daily. Your body is 85% water and physiologically water works as a catalyst to most functions within your body. Water is important for eliminating toxins from your body. Add the juice from a fresh lemon and/or lime.
  • Eliminate refined sugars, high-fructose corn syrup, soda, processed wheat, pasteurized dairy products, gluten, table salt, processed soy and hydrogenated trans fats. Most of these products cause stress to your body and create dysfunction, disease and stimulate fat storing hormones = added body weight.
  • Avoid all artificial sweeteners such as NutraSweet, Equal, Splenda and aspartame. Instead, use Stevia, an herb that will not elevate blood sugars and has zero calories.

Side effects from artificial sweeteners include:

  • Bloating and edema
  • Headaches
  • Rashes and hives
  • Cravings
  • Weight gain
  • Predispose you to Parkinson’s, MS and Alzheimer’s Disease
  • Brain seizures
  • Cancer
  • Stay away from anything called a diet. Diets are a major stressor to your body that destroy your metabolism and create hormonal disruption, muscle loss, fat storage and added weight gain once you’re off the diet.  Eating healthy is a lifestyle for health, vitality, longevity and fat loss.
  • Opt for organic foods over commercially, non-organic foods that are full of antibiotics, pesticides, chemicals and xenoestrogens. Start with grass-fed, free-range animal protein and eggs.
  • Consume less alcohol. Excessive alcohol consumption disrupts you blood sugar, your hormones and adds inches to your waist line.
  • Drink more organic green tea. Also, include detox teas such as Pau‘d Arco and dandelion tea.
  • Practice yoga or qigong, bounce on a rebounder, brisk walking, lift weight or any workout that cleanses the body of toxins. Rebounding on a mini trampoline is extremely beneficial for every cell and organ in your body. Bouncing a few minutes daily flushes the lymphatic system and boosts your immune system.
  • Eat small mini-meals every 3-4 hours. Always eat breakfast that includes an organic protein source and healthy fats. Individuals who consume a diet deficient in protein have trouble detoxifying environmental toxins/pollutants. Your brain chemistry is made from amino acids. Disrupted brain chemistry causes depression and anxiety versus feelings of calm, happiness and clear thinking. Include plenty of organically grown fresh fruits and more vegetables. Add variety. Consider fresh vegetable juicing.
  • Practice at least 2-5 minutes of deep, full diaphragmatic belly breathing daily. Deep breathing is the source of all energy in your body. It transforms your energy and releases endorphins that make us feel happy. Without sufficient oxygen, cells begin to die and energy cannot be sufficiently produced.

Benefits of Deep Breathing include: Toxin elimination, lower stress, increased energy, composed mind, improved mood, enhanced appearance and changes to your physiology on a cellular level.

  • Don’t eat after 8pm. The night is the time for your body to rest and detox, not digest your food. Eating before bedtime disrupts sleep, creates digestive distress and minimizes your production of growth hormone.
  • Quality sleep. Keep a regular sleep schedule, going to bed and waking around the same time. Optimally, asleep by 10pm, awake by 6am. Your body repairs physically and psychologically at night during sleep. This is a time for your body to balance hormones, repair tissues and regenerate. If you’re highly physical, more sleep may be needed.
  • Ditch the toxic cleaning products and switch to more natural products such as white vinegar and baking soda.
  • Detox your mind. Your thoughts are the most powerful way to maintain health and well-being and to heal your body. Turn off the news. Minimize time spent with energy vampires. Generate positive emotions and thoughts. This is key to detoxifying your mind. Practice affirmations daily. Write 5 things you are grateful for daily in your gratitude journal. Express gratitude every day. Be Authentic!
  •  Surround yourself with like-minded people. Form win-win relationships. Determine who is trustworthy and displays character traits of integrity, honesty and authenticity. Dissolve those relationships that no longer serve you in a positive light and enjoy relationships that nourish your soul and make you feel good.
  • Keep a food journal for one week. Research shows that people who journal what they eat tend to lose twice as many pounds and make healthier food choices.
  • Reward yourself. Allow yourself time to rest without feeling guilty. Give yourself a daily dose of sunshine (vitamin D). Indulge in a warm bath with Epsom salts and a relaxing essential oil such as lavender. Dry brush your skin prior to your shower. Schedule a massage or sauna. Listen to your gut (intuition) and give your body, mind and soul the support it needs.

Everyone can benefit from a detox!

 Here are some of the benefits you can expect:

  • Clean your digestive tract of accumulated waste and fermenting bacteria
  • Clear excess mucous and congestion from your body
  • Decrease pain, muscle aches and inflammation
  • Eliminate cravings
  • Enhance mental clarity (impossible under chemical overload)
  • Get rid of bloating
  • Healthier, younger looking skin
  • Improved sleep
  • Increased energy
  • Less dependence on sugar, caffeine, nicotine, alcohol or drugs, including OTCs
  • Lower triglycerides
  • New ways of thinking
  • Normal, daily bowel movements
  • Reduce migraines and headaches
  • Say good-bye to digestive complaints
  • Shed unwanted weight
  • Turn unhealthy eating habits around. Your stomach will have a chance to reduce to normal size.
  • Feel better than you have felt in years!

Check out my 10 Day Detox Program formulated by Dr. Abbas Qutab, M.D.

Copyright © 2011 Paula Owens

Paula Owens, MS is the author of THE POWER OF 4 ~ Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life. She is a nutritionist, multi-certified fitness expert and weight loss coach with over 20 years of experience that helps clients throughout the country attain their highest level of health. Visit Paula at www.PaulaOwens.com

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PAULA OWENS

Your Ultimate Source for Health, Vitality, Longevity and Fat Loss

Website: www.PaulaOwens.com