“When we exist without thought or thanksgiving we are not men, but beasts.” M.F.K. Fisher (1908–1992)
American writer

Now Really you can eat the turkey… just do your best at chosing good choices and how much you will be eating!

Phys Ed: Why Exercise Makes You Less Anxious
By GRETCHEN REYNOLDS

Joubert/Photo Researchers, Inc

A neuron in the brain.
Researchers at Princeton University recently made a remarkable discovery about the brains of rats that exercise. Some of their neurons respond differently to stress than the neurons of slothful rats. Scientists have known for some time that exercise stimulates the creation of new brain cells (neurons) but not how, precisely, these neurons might be functionally different from other brain cells.

In the experiment, preliminary results of which were presented last month at the annual meeting of the Society for Neuroscience in Chicago, scientists allowed one group of rats to run. Another set of rodents was not allowed to exercise. Then all of the rats swam in cold water, which they don’t like to do. Afterward, the scientists examined the animals’ brains. They found that the stress of the swimming activated neurons in all of the brains. (The researchers could tell which neurons were activated because the cells expressed specific genes in response to the stress.) But the youngest brain cells in the running rats, the cells that the scientists assumed were created by running, were less likely to express the genes. They generally remained quiet. The “cells born from running,” the researchers concluded, appeared to have been “specifically buffered from exposure to a stressful experience.” The rats had created, through running, a brain that seemed biochemically, molecularly, calm.

For years, both in popular imagination and in scientific circles, it has been a given that exercise enhances mood. But how exercise, a physiological activity, might directly affect mood and anxiety — psychological states — was unclear. Now, thanks in no small part to improved research techniques and a growing understanding of the biochemistry and the genetics of thought itself, scientists are beginning to tease out how exercise remodels the brain, making it more resistant to stress. In work undertaken at the University of Colorado, Boulder, for instance, scientists have examined the role of serotonin, a neurotransmitter often considered to be the “happy” brain chemical. That simplistic view of serotonin has been undermined by other researchers, and the University of Colorado work further dilutes the idea. In those experiments, rats taught to feel helpless and anxious, by being exposed to a laboratory stressor, showed increased serotonin activity in their brains. But rats that had run for several weeks before being stressed showed less serotonin activity and were less anxious and helpless despite the stress.

Other researchers have looked at how exercise alters the activity of dopamine, another neurotransmitter in the brain, while still others have concentrated on the antioxidant powers of moderate exercise. Anxiety in rodents and people has been linked with excessive oxidative stress, which can lead to cell death, including in the brain. Moderate exercise, though, appears to dampen the effects of oxidative stress. In an experiment led by researchers at the University of Houston and reported at the Society for Neuroscience meeting, rats whose oxidative-stress levels had been artificially increased with injections of certain chemicals were extremely anxious when faced with unfamiliar terrain during laboratory testing. But rats that had exercised, even if they had received the oxidizing chemical, were relatively nonchalant under stress. When placed in the unfamiliar space, they didn’t run for dark corners and hide, like the unexercised rats. They insouciantly explored.

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“It looks more and more like the positive stress of exercise prepares cells and structures and pathways within the brain so that they’re more equipped to handle stress in other forms,” says Michael Hopkins, a graduate student affiliated with the Neurobiology of Learning and Memory Laboratory at Dartmouth, who has been studying how exercise differently affects thinking and emotion. “It’s pretty amazing, really, that you can get this translation from the realm of purely physical stresses to the realm of psychological stressors.”

The stress-reducing changes wrought by exercise on the brain don’t happen overnight, however, as virtually every researcher agrees. In the University of Colorado experiments, for instance, rats that ran for only three weeks did not show much reduction in stress-induced anxiety, but those that ran for at least six weeks did. “Something happened between three and six weeks,” says Benjamin Greenwood, a research associate in the Department of Integrative Physiology at the University of Colorado, who helped conduct the experiments. Dr. Greenwood added that it was “not clear how that translates” into an exercise prescription for humans. We may require more weeks of working out, or maybe less. And no one has yet studied how intense the exercise needs to be. But the lesson, Dr. Greenwood says, is “don’t quit.” Keep running or cycling or swimming. (Animal experiments have focused exclusively on aerobic, endurance-type activities.) You may not feel a magical reduction of stress after your first jog, if you haven’t been exercising. But the molecular biochemical changes will begin, Dr. Greenwood says. And eventually, he says, they become “profound.”

http://well.blogs.nytimes.com/2009/11/18/phys-ed-why-exercise-makes-you-less-anxious/?emc=eta1

Just Do IT…. A lesson we all can learn from! leave your comments.

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.
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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.
10. 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.
11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
12. 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.
13. 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.
14. 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.
15. 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.
16. 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.
17. 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.
18. 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.
19. 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.
20. 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!
21. 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!

hey everyone it has been a while since my last post..  I have to apologize with all the great things to come as well as moving recently it has been a challenge to sit down and write to you..  I will be writing you again soon. MAS

“Always do right. This will gratify some people, and astonish the rest.”

Mark Twain (1835–1910) American writer

“It isn’t easy to be frank with yourself. But, if you wish to find your particular success in life, it is the most rewarding reaction of them all.”

Brownie Wise (1913–1992) American businesswoman Tupperware catalyst circa 1950s

Alright today is not going to be my usual type of correspondence.

I just want to share some great news with you that it’s been a truly AWESOME past couple weeks here at Personalized Fitness & Nutrition!  I hope I can send some of these ‘good vibes’ your way.

Why am I so pumped up this morning?

This past week we’ve received no less than 8 wonderful, heartfelt e-mails, letters, and cards from clients we’ve been working with for some time.  Just look at the client results!  Scroll down to May 2^nd..  You can do this people the only thing different from them to you is that they were people who followed through with their committment to live that higher quality of life.

ALL of them are just ROCKING IT right now.

And the list of success stories goes on, and on, and on.

Our clients are just killing it. Dont be left out and be featured on our next website!

And we couldn’t be more proud of em’.

 

Their secret is not some whiz bang new ’shiny thing’ or some magic pill. They’ve simply been quietly and methodically, studying, implementing, and refining everything we teach them about how to build a successful fitness lifestyle over the last several months (and couple years in some cases).

 

Reminds me of 2 sayings I’ve had drilled into me over and over again my entire life.

 

“Hard work pays off”

 

“Tough times don’t last, but tough people do”  Thanks Dad!

 

It doesn’t matter where you are today, or what you’re dealing with at the moment that may seem like a ‘crisis’ right now. You can and will RISE ABOVE IT!

If you just stay focused, work hard, YOUR time will come…. and when it does, oh boy, are you in for a well deserved rocket ride.

It might take a few weeks, a few months. or a few years…. but it WILL happen.

You have the power to create the future you want for your business, your life, and your family.

And it’s our pleasure to continue supporting you in any way we can to make that happen.

 Here’s to a great week and I hope this message gives you a ‘pick me up’ today if you needed one.

To your success,

Mark

 

P.S. One more thing and word of advice. If you’re frustrated with where you’re at today, then congratulations. That’s a GOOD thing! Train with higher intensity LESS Talk, and adhere to the nutrition and water prescription.

 

Because that frustration and discomfort will fuel you to continue working hard and accomplish what is necessary to grow.

 

One of my favorite quotes from Benjamin Franklin is “The best thing we can do for the poor is make them so uncomfortable in their poverty that they have the desire to grow beyond it”

 

So.. if you’re uncomfortable with your current circumstances… GREAT!

 

Use that energy as fuel to grow!

As a reminder this is Memorial Day Weekend.  Please remember to be safe and some back healthy next week.  We will be closed on Monday but will train as usual on Friday and Saturday!

 

 Happy Birthday Shawn….  (one of my brothers) I dont think he reads this though..   

 

Results

Maggie gained 7lbs of muscle and lost 1.6lbs of fat in 9 weeks which results in 2.2% loss in BodyFat!  Great Job Maggie!  BTW Maggie is 15 yrs old!! 

Maxine is a very hard worker and wants her results bad! She started Jan 22nd and lost 11lbs of scale weight while gaining 7.5 in muscle and losing 18.5lbs of FAT by March 7th! Then as time goes on we measured again 30 days later on April 7th Losing 10 more lbs of FAT!  I cant wait to see what she will do on the next evaluation!  Maxine is in the 530pm class with Nick

Charlene has been a runner for years andbegan training withour newest addition to the family Lisa Matthew! [More on Lisa soon with her availabilities]  “Charlene has definitely got stronger!,” Lisa said as they began Charlene’s reassessment.  Starting on March 10th and re-evaluating on April 29th Charlene gained one half a pound on the scale after working hard for 7 weeks!  I think she was beginning to doubt her results until we calculated all her “circumference” {is that right Lisa? LOL} Sorry inside joke!  Circumferences and body fat calculations!  Charlene actually had WONDERFUL RESULTS!  She increased her metabolism by gaining 5.6lbs of muscle and lost 5.1lbs of FAT!  Go Charlene!

Heather S. has been a joy to watch her transformation for me personally,she trains at 6am and always has a smile on her face.   Heather is roughly 5ft tall and started 9/3/08 at 147.5 lbs 35% BodyFat!  1/9/09 she was 120 and 19% bodyfat.  Now she is below her original goal of 108 now weighing 106! Yesterday I completed another body compsostion and she is down to 18.7% bodyfat!!

Silvia has been active for many years running and is really in pretty good cardiovascular shape when she walked in.  She could run 7-10 miles without blinking an eye! BUT Silvia had a bodyfat at 36.1% needing to drop 15% bodyfat without any prior success when she found Personalized Fitness.  I usually do not do the first re-accessent before 6 weeks but Silvia was determined to show change even though her prior disappointments.  I agreed to do her forst one at 4 weeks and she had lost only 2.5 lbs… BUT to our surprise she gained a whopping 9lbs of calorie burning metabolism [muscle]  while losing 11.5 pounds of FAT!!

 

You are cordially invited to the 2009 Mrs. Nebraska Pageant.

I will be participating and my title is Mrs. Greater Omaha with a platform of empowering women for success.

 

 

Save the date and put a reminder o your calendar:

Saturday, April 25, 2009, 7:00 PM, Elkhorn High School (theater)

1401 Veterans Drive, Elkhorn, NE  68022.  Tickets are 20 on-line or        25 at the door.

 

Please come, root & holler, make signs, and vote for Viv during the People’s Choice Award during intermission (vote at registration table by placing dollars in the green gift bag that has by name and photo on it).

 

TICKET INFORMATION   www.mrsnebraska.net