Top Tips For Aging Gracefully
August 10, 2011 by 3 Comments
Let’s be honest with ourselves for a minute. We’ll all want to age gracefully. That’s because the alternative sucks!
One of the things that we have absolute control over is the food that we put into our bodies. And the food that we eat has a HUGE impact on our health and how we will age. A diet that consist of high quality protein (like that found in fish), colorful fresh fruits and vegetables, and an adequate amount of good fat (like that found in salmon, flax, nuts, seeds and olive oil), is essential to good health and a long life.
Inflammation is at the root of age-related diseases such as heart disease, diabetes, cancer, auto-immune disease and wrinkles, and sagging skin. The wrong foods, such a sugar, processed foods, pasta, breads, pastry and backed goods can increase levels of the pro-inflammatory peptides.
Your skin is a reflection of your internal health. When you eat foods that reduce inflammation, your skin will visibly improve plus you’ll automatically reduce your risk of age-related disease. In addition you’ll lose body fat and your body weight will normalize.
Sugar – Sugar is the number one enemy. It causes inflammation that destroys our bodies and attaches to collagen. Which results in stiff, inflexible, sagging skin. Controlling your blood sugar levels and insulin levels will improve your health and give you beautiful, youthful skin.
Coffee – Coffee (and its not the caffeine) can result in elevated levels of cortisol and insulin, leading to weight gain. Remember, elevated insulin puts a lock on body fat. If you substitute green tea for coffee, and do nothing else differently, you could lose 10 or more pounds in just six weeks.
EFAs – Essential fatty acids are necessary for elevated mood beautiful skin, healthy immune system, and increases mental clarity. Plus you need to eat fat if you want your body to burn fat, so EFAs also help with weight loss
Water – You must drink 10 to 12 glasses of water every day to maintain health and beautiful skin. Your goal should be to drink at least 96oz of water. Water is essential to good health as all biochemical reactions in the body take place in the presence of water.
Here are some recommendations for food choices that will reduce inflammation improve your health and help you to age gracefully
Best Carbohydrate Choices
Artichokes, dark-green leafy vegetable, broccoli, cabbage, spinach, cherries, blueberries, strawberries, blackberries, apple, pears, barley, beans (kidney beans, pinto beans chick peas), cauliflower, brussel sprouts, bean sprouts, endive, eggplant, kale, red and green peppers, celery cucumbers, honeydew melons, lentils, mushrooms, tomatoes, turnips, pomegranates, snow peas, oatmeal
Best Protein Choices
Wild Alaskan salmon, halibut, trout anchovies, sardines, poultry yogurt high EFA eggs, kefir, cottage cheese
Best Fats
Extra virgin olive oil, flax oil flax seed nuts (almonds, hazelnuts, walnuts, macadamia) pumpkin seeds, sesame seeds, sunflower seeds
Best Beverages
Spring water, green tea, white tea, black tea, martini’s (just a test to see if you’re paying attention)
Grains
Buckwheat, whole oats, barley
Spices
Turmeric, ginger, cinnamon, oregano, basil, thyme, cayenne (basically any and all spices and herbs you can think of are great anti-aging foods)
Harvard Study Reveals How Certain Foods Effect Weight
July 28, 2011 by Leave a Comment
Last month Harvard released a study on how certain foods affect weight. There is some really important information that you need to know if you’re going to be successful in losing weight. This study confirms some of the things that I’ve believed for years, but were scientifically yet to be supported. This study also challenges many current weight loss approaches.
First of all this is a large and significant study. This study was conducted by one of the leading and most respected educational institutions in the world. The researches followed more than 120,000 men and women in their 30’s, 40’s, and 50’s for over 20 years. They looked at various foods and drinks, as well as exercise, sleep patterns and other lifestyle choices and the impact that each has on affecting weight gain.
This study is based on a large number of people, followed over time, and it showed that there are particular types of food that are contributing more than others to the obesity problem (and there are some that protect against weight gain).
Here are the primary culprits.
Every additional daily serving of potatoes pushed up the scale by more than a pound every four years. But the type of potato is important. French Fries added 3.35 pounds and potato chips added 1.69 pounds. And that’s only over a four year period. Over a forty year period, say from the age of 20 to 60, that’s 33.5 pounds from french fries and 16.9 pounds from potato chips. Eat both and you’ll gain 50.4 pounds in forty years. That’s Obesity!!!
Also every extra serving of refined grains, such as white bread added .39 pounds in four years. That may not sound like much. But statistically it’s the same as eating sweets and deserts.
Conventional wisdom has been that you should eat everything in moderation and just reduce your total calories; without paying attention to what those calories are made of. We need to re-think conventional wisdom. Refined carbohydrates cause blood sugar and insulin to surge. Which makes people feel less satisfied and eat more.
A surprise from the study is that yogurt helped to keep off nearly a pound of fat over a four year period.
Those you exercised more gained nearly 2 pounds less every four years than those who exercised the least.
People who slept less than six hours or more than eight hours were more likely to gain weight.
Now this study did have some limitations. The precise “serving size” varied among foods and relied on the participants memory and honesty.
But the study is based on a large number of people followed over time, and it shows there are particular types of good and are contributing more than others to the obesity problem.
The finding adds to the growing body of evidence that getting heavier is not just a matter of “calories in, calorie out” and that the mantra “Eat less and exercise more” is far too simplistic.
All foods are not equal, and just eating in moderation is not enough. The findings help to explain why many people put on weight little by little over the years without even realizing. Just by picking the wrong combinations and portions of foods and making unhealthy lifestyle choices, you can imperceptibly pile on the pounds as the years go by. Eventually becoming overweight or even obese.
So what can you do?
1. Eliminate or severely reduce potatoes (especially french fries and potato chips)
2. Eliminate or severely reduce refined grains (especially white bread)
3. Get between 6-8 hours of sleep every night
4. Exercise almost every day (if you don’t know what to do, I’ve got programs to help and you’re already on the site)
5. Eat Yogurt (This is a tough one for me because I’m not a big advocate of dairy products)
6. Pay attention to food combinations and proper portions.
This information is so powerful and will hopefully change the way to look at fat loss for the rest of your life. I originally simply wanted to share it with you and had no intentions of promoting anything, but this information is 100% in line with what I’ve been teaching people nutritionally for the last five years. If you are confused or think making these changes will be difficult, then you should get a STAX System. It is the only nutrition program that I recommend and it follows the findings of this study to the letter.
Or you could take all of this information and do nothing. If you do that, you’ll keep gaining weight.
I hope that you found this information interesting and helpful. If you did, please leave your comments below…I love’em and I’ll reply…
First Annual Update
July 26, 2011 by Leave a Comment
Welcome to the First Annual State of the HQ address! This is going to be fun. About a year ago, you elected me to lead you as “Your Fitness Tutor”. Ok, not really. I decided all by myself that I wanted to drop some fitness and nutrition knowledge on you.
So, how have we gotten to this day?
About 14 months ago, I decided that I wanted to build a website/business that would allow me to reach out and help more people (way more) than I was able to as a Personal Trainer. I did a little research and decided to build a blog website using wordpress. Based on what I read, this would be easy and allow me to make updates to my site quickly. Plus, according to wordpress, I’d be blogging in about 15 minutes.
Two months later, I launched Fitness Know How Headquarters (fireworks in the background). Now, two months is a lot longer than 15 minutes (remember I’m a fitness person not a computer person). Fitness Know How Headquarters is one year old this month.
I want to thank you for being a part of my first year and trusting me as a credible source of fitness and nutrition information (on that note, DON’T BUY A SHAKE WEIGHT, THEY DON’T WORK!).
But seriously, one year ago when I launched Fitness Know How Headquarters the site had:
1. A free give-away “10 Tips to Boost Your Metabolism.”
2. One featured post.
3. My Bio/Story.
4. A bunch of promises on what the site would become.
Now in all honesty, the site will never be finished. I’ll always be adding new information.
Today, Fitness Know How Headquarters is a much different place to visit online than it was just one year ago.
Here are just some of the changes:
1. There are now 8 featured posts.
2. There are now 60 pages to the site (though many are hidden, terms conditions, etc).
3. There are now 89 blog posts (that’s a lot of fitness 411)
4. There are 12 exercises and descriptions in the photo gallery.
5. There are also 12 exercise videos in the video gallery.
6. You can “like” the Fitness Know How Headquarters fan page on Facebook
7. You can follow me on Twitter or connect on Linkedin.
In addition to those changes, I’ve also developed 7 effective and unique programs
1. My FREE give-away “31 Days To A Much Improved You”, and as you’ll see when you sign up for it, it’s “So Much Free Info, It’s Crazy!”
2. I released my first ebook, Secrets Of A Personal Trainer. This book is for everyone who has gone to the gym and is honest enough with themselves to admit that they weren’t sure of what to do. Or, people who were positive that they knew what they were doing, yet didn’t reach their goals. “Secrets” will take all of the guess work out of what you should be doing. You’ll learn how to design workouts that are specific to your goals. After you read it and apply the info, you’ll reach your goals.
3. The STAX Nutrition System. Ok, I didn’t develop or create this program. But, my friend Chris Powell did, and it works. If you want to lose weight safely and effectively, STAX is the best way to do it. STAX focuses on three basic principles; eat whole and natural foods, eat proper portions, and eat your meals frequently. If you want to lose weight, you should start STAX.
4. Fitness Know How Headquarters’ Workout Of The Month Program. Every month you’ll get a completely different workout. When you change your workouts often, your body is forced to adapt. This means that you can expect incredible results. The workouts are unique. I guarantee that you won’t come across workouts like this anywhere else. Plus, it’s only $3.99-$7.99/month.
5. John Preston’s Weight Loss Coaching Program. This is a local program for people in the Phoenix/Scottsdale area. On this program, I’m your personal coach. I’ll teach you everything you’ll ever need to know to lose weight, reach your goals, and keep the weight off.
6. Fat 2 Fit 56 Day Makeover (live). This program is also for people in the Phoenix/Scottsdale area. This is a 56 day personal challenge. The goal of the program is to lose as much weight (body fat) as possible. This is a short term physical challenge where you’ll learn that you are stronger than you previously thought. You’ll amaze yourself at the things you’ll accomplish.
7. Fat 2 Fit 56 Day Makeover (online). This program is exactly the same as the “live” version, except it’s for people who don’t live in AZ. The only difference is that you’ll work out on your own, without supervision. Because of that, the price is lower.
Wow! It’s been quite a first year. As you can see, I’m very serious and committed to helping people improve the quality and length of their lives by sharing accurate fitness and nutrition information.
And, I’m just getting started. Here a few things that you can look forward to this upcoming year.
1. I’m revamping “31 Days To A Much Improved You” into a down-loadable ebook called “31 Days To Ultimate Health”. That way, you’ll have the information available to you at all times instead of having it get lost in the clutter of your inbox. But, I’m not stopping there. I’m creating additional free bonuses as part of the “31 Days To Ultimate Health” program. So, even if you’ve already signed up for 31 Days, you’ll want to be a part of this. Stay Tuned.
2. At least 3 more featured posts are coming your way.
3. If you live outside of the Phoenix/Scottsdale area, an online version of my Weight Loss Coaching Program is being developed.
4. Later this year, I plan to launch my Fitness Seminar Program. These seminars are very low cost events. At these seminars, you’ll learn why you should do certain exercises and how to perform them properly. The seminars will cover topics like: low back pain, nutrition, hotel and travel workouts, stability ball workouts and many more.
5. Soon to follow the Fitness Seminar Program will be simulcast webinars, so no matter where you live in the world, you’ll be able to attend.
6. Plus, there are some secret programs I’m not yet ready to reveal.
It’s been a busy year, but I love it. Sharing what I know with you and helping you to live a better life is my passion. It drives me. I wake up every morning (though not super early) ready to go.
With all of the stuff out there vying for your attention, I’m honored that you trust me and that you are a part of my program. Thank you. Until next year (ok, I’ll send you some more stuff before then)…
In Good Health,
John Preston
“Your Fitness Tutor”
10 Tips To Help You Have More Energy
July 20, 2011 by Leave a Comment
Here are 10 simple tips that can help you to increase your energy starting today!
1. Drink up – Feeling tired? You may be dehydrated. One of the first signs is fatigue. Drink at least 12 eight-ounce glasses of water every day (that’s 96 oz.). If you exercise vigorously, you’ll need more.
2. Get enough protein – Many people don’t eat enough meat or don’t eat enough plant based protein. You should consume some protein at every meal to help keep your energy levels high.
3. Space out your meals – That mid-afternoon slump is probably the result of not eating enough earlier in the day. Spread your calories out throughout the day and you’ll feel better.
4. Hit the mattress – More than half (63%) don’t get the recommended eight hours of sleep. Some people may thrive on five to six hours of sleep, but others feel better with eight or even nine hours of sleep.
5. Set a schedule – Try to go to bed and get up at the same time each day. This will help you to set your “body clock, and help you sleep better.
6. Exercise early – Don’t work out too close to bedtime. It may affect your sleep quality because your metabolism is still running high. Some light stretching or yoga are fine before bed, but perform your higher intensity workouts earlier in the day.
7. Take a siesta – A short nap mid-afternoon can refresh and energize you for the rest of the day. A short nap – 15 to 20 minutes – should do the trick.
8. Go easy on the alcohol – It tends to interfere with sleep. Plus a hangover will affect your energy levels and your mood the next day.
9. Take your training down a notch – Persistent fatigue can be a sign up over training. Take a few days off to let your body recuperate. Note: This will help only if you are really over training (exercising everyday at very high intensity), if your not please, don’t use this Tip as an excuse to stop exercising.
10. See your doctor – Fatigue can be the result of anemia, a thyroid problem, or other medical issues. Schedule a checkup to rule that out.
10 Tips To Help You Get Healthier
July 13, 2011 by 1 Comment
Here are 10 simple tips that can help you to improve your health starting today!
1. Go for the best – There’s a lot of food out there: make the commitment to always choose the best from what’s available. Look for the freshest, least-processed, and healthier options.
2. Up your vitamin quotient – Eat at least one great big salad every day. Use vitamin-packed greens like romaine, arugula, tomatoes and carrots.
3. Focus on fruit – Grab different colored fruits and keep them out so you’re more likely to eat it. Or try dried fruit like apples, peaches, pears, bananas or raisins. Chop them up throw in some nuts and you’ve got great trail mix.
4. Oxygenate yourself – Chronic stress is depleting; when you’re under pressure, you tend to take short shallow breaths which deprive your body of the oxygen it needs. Sit still and take 10 deep, slow breaths. Mentally you’ll feel calmer. Physiologically, you’ll bring down both your heart rate and your blood pressure.
5. Exercise regularly – Regular exercise reduces your risk of heart disease, high blood pressure, diabetes and some types of cancer. Think of it as a preventative pill.
6. Check in with your body – Avoid muscle strains by using this body scanning move. When you feel tense, close your eyes and do a mental scan of your body to find the areas where your body is reacting to stress. Move that area to increase blood flow.
7. Take it up a notch – People who exercise the most intensely have the lowest risk of coronary heart disease.
8. Don’t smoke – Come on, you knew this one already. If you do, pick and date to quit. You’ll improve your life expectancy and your breath too. Smoking is the single most unhealthy thing you can do.
9. Take it easy – If you tend to be stressed out most of the time, incorporate relaxation into your day. Five-minute breathing breaks can help you control stress.
10. Get regular checkups – Preventative care will help you to say healthy over the long haul.
10 Tips To Help You Get More Fit
June 21, 2011 by 1 Comment
Here are 10 simple tips that can help you to improve your fitness starting today
1. Know yourself – Want to stick to your exercise program? Choose a schedule that works for you. If you’re a morning person, heard for the gym first thing. All of your good intentions could be gone by the end of the day. If your not a morning person, don’t force yourself to the gym at dawn.
2. Have a ball – Exercise balls are one of the best trends for a good reason. They are versatile, can be used at home or the fitness center. They help to improve balance, stability and coordination. Plus they can be fun and relaxing. They are accessible and not threatening.
3. Hit the weights – There’s no substitute for strength training to improve your body’s ability and appearance. You may not see the scale move right away, but as you gain muscle mass and lose fat, you’ll notice that you look slimmer and leaner.
4. Cut yourself some slack – If you get discouraged about your fitness progress, think back to your first week. Give yourself credit for what you’ve accomplished already and for overcoming the biggest obstacle; getting started.
5. Beat the six-month barrier – Half of all people who join an exercise program drop out in the first 6 months. And half of those drop out before they even attempt a single workout. If you break the 6 month barrier, you’re likely to make exercise a lifelong habit.
6. Get it on Disc – Can’t make it to the gym? Have a stash of workout videos at home. You can work out at home any hour that you choose.
7. Do something different – Try an exercise activity that is very different form what you do at work. If your job is demanding and time-pressured, get outside and hike. If your job is task-oriented and full of details, you might like a cardio machine. Which allows you to zone out and concentrate on anything.
8. Split it up – Aim for 60 minutes of exercise a day, and break it up into 20-minute chucks to make it more doable.
9. Engage your brain – Lots of people give up exercise because it involves your body and leaves out the mind. Look for way to get fit that also ask you to learn something. Like belly dancing, ballet, hatha yoga or Tai Chi.
10. Believe in yourself – Numerous studies show that exercisers who believe in their abilities perform at a higher level, and are more likely to stick with a regular routine.
Ten Tips To Help You Lose Weight
May 31, 2011 by Leave a Comment
Here are 10 proven, practical tips to help you lose weight, have more energy, lead a healthier lifestyle, shape up and feel better.
1. Take The Stairs – Every little bit adds up, avoid the elevator whenever possible, and opt for the stairs instead. If you work on the 30th floor, get off on the 25th and walk the rest of the way.
2. Get Enough Sleep – Sufficient rest may make it easier to shed pounds as well, Researchers theorize that shorting yourself on sleep may make you hungrier, and cause hormone alteration that affect your metabolism and make you more likely to gain weight.
3. Don’t Buy It – Out of sight, out of mind. When you shop, stay away from empty calorie foods. Instead of buying chips, buy pretzels. Instead of candy, buy seasonal fruit, Stock your house with better food choices.
4. Write It Down – Write down everything that you eat, it will make you more aware of what you’re consuming. And less likely to mindlessly eat.
5. Create New Habits – Do you walk in the door at night and head straight for the refrigerator? Instead, drink a big glass of water and take a shower, anything to create a new, healthier habit.
6. Check Your Appetite – Are you truly hungry or are you depressed, anxious or tired instead? Make sure you’re experiencing physical huger before you eat.
7. Skip The Sports Drinks – Unless you’re an elite athlete, you don’t need sports drinks during and after exercise. Plain water is fine.
9. Don’t Drink Like A Fish – Alcohol calories add up quickly, there are about 150 calories in 6 oz of wine, 12oz. of beer or one shot of alcohol.
10. Make It A Cold One – Drinking ice cold water before a meal suppresses your appetite. It also raises your metabolic rate because your body must warm it after you drink it.
Diabetes And The STAX Nutrition System
May 26, 2011 by Leave a Comment
We’ve had numerous questions asking if STAX System is a safe program for Diabetics. Dr. Larry Franks says, “The simple answer is yes.” The first thing to explain is that there are two types of Diabetes, Type I (Juvenile or insulin dependent) and Type II (Adult onset). In either case you should consult with your doctor, let him/her know that you are interested in losing weight and plan on following the STAX Nutrition System. Until a medical breakthrough and a cure for Type I diabetes is found, Type I diabetics will always need to be under medical care and be dependent on insulin. That being said, we feel that everyone, including Type I diabetics will benefit from eating healthy food, eating proper portions and losing excess fat.
As for Type II diabetics; the situation will vary considerably through the weight loss process on an individual basis. Therefore you should work closely with your doctor on this journey to permanent weight loss. While everyone diagnosed should be under the medical care of a doctor, not all Type II diabetics take prescription medicine for treatment. For those who are on prescription medicines it is common for those prescription dosages to be changed as you lose weight. Because of this, regular appointments with your doctor are a must.
The STAX Nutrition System utilizes food choices, portion sizes and meal frequency to regulate blood sugar and the hormones insulin and cortisol so that the body is in an optimal state to utilize fat as energy. The bodies’ inability to properly regulate blood sugar and insulin is essentially the disease of diabetes. So again please work closely with your doctor through this weight loss process.
There is a strong connection with obesity and Type II diabetes. Once desired weight is achieved it is possible that your diabetes can be completely controlled. We believe that STAX Nutrition System is the best way to achieve optimal health through proper nutrition, diabetic or not.
