9 Fat Incinerating...Absorb what is useful...Accept no limitation...

NINE fat incinerating salad dressing
ingredients!

All Natural Dijon Mustard can actually have a profound effect on
metabolism, even at rest, as well as improving overall digestion and
nutrient utiliization.

Apple Cider Vinegar aids in weightloss by detoxifying the liver,
increasing metabolism, and supressing hunger levels!

White and Red Wine Vinegar have been shown to improve blood
sugar levels, reduce insulin, and slow digestion.

And if that wasn't enough, other herbs and spices such as ginger,
garlic, lemon, cayenne, basil, parsley, and thyme have all been
shown to have significant metabolism-boosting properties as they
stimulate your taste buds to boot!

Now...on to a more personal philosophy trip...

Bruce Lee was a huge inspiration to me as a young martial artist, and I think that was true for thousands of martial arts practitioners so his grave is visited often.

In fact, Dana White has said that Bruce Lee was the ""Godfather of Mixed Martial Arts".

Bruce Lee passed away in 1973. Some time in the 60's he developed a philosophy that there was no single best martial art. Lee felt that fighters needed to cross train in different systems as they all had their strengths and weaknesses. This was best summed up by his famous quote:

Absorb what is useful, reject what is useless.
Accept no way as the way, accept no limitation as limitation

Bruce Lee was violently criticized because of this. Martial artists fought it. They didn't want to hear it. They wanted to believe that their own style - their own little world - was superior....

In 1993 the ultimate fighting championship was created.
The initial concept was to determine which martial art - under a no holds barred scenario was superior.
It was karate vs judo vs wrestling vs boxing etc.

Fast forward 18 years.....

We no longer talk about martial art styles -- we talk about MIXED martial arts. It's a mainstream term.
We no longer use the term 'style' to describe a fighter -- we say "he has good stand-up" or a "good ground game".

Because martial arts have evolved and have embraced a totality. Bruce Lee was correct - there was no superior style. Everything had strengths and weaknesses. In fact, styles were a reductionist approach.

A strong guy in the American mid-west became a wrestler. A tall kid in Thailand went to kickboxing etc....

But a holistic or total approach to fighting was always superior. A mixed system using the strengths of each to create the best approach possible.

Here we are, 37 years since Lee's death and the martial arts world has embraced that ideology completely.

But in our world - the fitness world - we are still arguing about which method is better - powerlifting vs olympic lifting, aerobics vs intervals.... Which certification? Which course? DumBell's or Kettlebells's? Functional Movement Screen or another evaluation? "If you could only pick one exercise....."

The answer has to be -- there is no one single best approach. A hybrid approach will always be superior.
But this does not mean "dabbling" or just picking stuff you like in training. Lee's approach was to immerse yourself totally in one style to truly understand it.

From wikipedia:

[Absorbing what is useful] ... is the idea that a martial artist can only learn techniques in their proper context, through a holistic approach. Styles provide more than just techniques: They also offer training methods, theories, and mental attitudes. Learning these factors allows a student to experience a system in what Lee called its "totality". Only through learning a system completely will an artist be able to, "absorb what is useful," and discard the remainder. Real combat training situations allow the student to learn what works, and what doesn't. The critical point of this principle is that the choice of what to keep is based on personal experimentation with various opponents over time. It is not based on how a technique may look or feel, or how precisely the artist can mimic tradition. In the final analysis, if the technique is not beneficial in combat, it is discarded. Lee believed that only the individual could come to understand what worked; based on critical self analysis, and by, "honestly expressing oneself, without lying to oneself."

In Lee's world - the Litmus test of a technique is it's effectiveness in an actual combat situation.
In our world we can only evaluate a training philosophy honestly by first understanding it completely and then looking at the results it produces consistently over time with our clients. At End Results Fitness, if it works, we use it. If it doesn't we disregard it.

We need to evolve from this reductionist approach and follow Bruce Lee's lead. We need to become "mixed" fitness specialists, "integral" life philosophers, understand "world" politics,...

Absorb what is useful

Alwyn Cosgrove

BobbyD

Help spread the word and share/post this:
http://cloops.com/deal/personal-training-at-end-results-fitness-with-bobbyd

Besides healthy foods what else do I recommend?!?!:
http://endresultsfitness.blogspot.com/2011/01/3-supplements-i-recommend.html

Charter for Compassion

Charter for Compassion

The 7 Secrets for Having a Fat Loss Mindset pt 1

What really separates those who lose weight from those who don't? Motivational mindset. Watch the video as Craig reveals the 7 key personality and habitual traits you need to adopt if you want to lose weight and keep it off for good.

Fat loss isn't easy, but if you are able to persevere, and slowly implement these mindsets into your life, you will begin to see that they quickly become a way of life for you and in the end, reward you with the transformation you've always wanted.

So, believe in yourself and know that you can do whatever it is you set out to do!

1st Ever TT Seminar - Part 1 of 21 from TTPlatinum on Vimeo.

Beach Body Transformation

A Woman’s Guide to Beach Body TransformationB
y John Berardi

Girls, there’s a lot of information bouncing around the internet suggesting how women should train to get that figure look. A lot of it is really great. However, very few authors have put an entire program together for ya — one that tells you how to train, how to eat, and how to supplement. To help you cut through all the nonsense, let’s get right down to it. Here’s a figure program that’s designed for results — whether you want to compete as a figure athlete, or just look and feel like one.

Exercise
I love this quote:
“Movement is medicine for changing a person’s physical, emotional, and mental state.”

Indeed, recent research has demonstrated that exercise is more effective in treating depression than antidepressant medications! Beyond that, we all know that exercise helps us lose weight and build lean muscle.

Hummm… exercise helps reshape the body, brighten the spirits, and sharpen the mind. I’m sold!

The biggest question I get about exercise is: “What type of exercise should I do if I want that figure athlete look?” Well, for starters, any exercise is better than none. The best exercise is the kind of exercise you’ll actually do. But if you want to really reshape your body, you’ll need to do mostly high intensity exercise.

Two types of high intensity exercise work best.
1. Strength training
2. High intensity interval/conditioning training
Strength training

While most women think of strength training as something reserved for bodybuilders and strongmen, nothing could be farther from the truth. While strength training can be done in the gym with weights, it also can be done with dumbbells, sandbags, old tractor tires, exercise bands, or even your own body weight. And all of this can be done at home, at a local park, or at a community centre.
The real key is challenging your body through six key movement patterns:
• Pushing
• Pulling
• Twisting
• Squatting
• Bending
• Lunging


Conditioning work
In addition to strength exercise, you should also include some conditioning exercise, often referred to as cardio. Now, although most people think of long jogs, bike rides, or the Stairmaster, this type of exercise is not all that effective.
Indeed, high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again, has been shown to be the most effective form of conditioning work.
Thus, my recommendation: in addition to the
3 weight training workouts per week, add in 2 interval/circuit workouts.
Eventually, if you’re interested in getting really lean — like contest-lean — you can add more. But for now, this should get it done.

Other exercise
You probably think of your exercise time in terms of single workouts, e.g. “60 minutes three times per week”. I encourage you to think of it in terms of total time per week.

Research I’ve done in conjunction with the University of Wyoming has demonstrated that 5 hours per week is the magic number.

Anything less fails to produce results while 5 hours or more of exercise produces great results.
To reach the 5 hour threshold, and to help you recover from this high intensity work, finish your week with some very low intensity cardio work:

Walk around the block.
Go for a bike ride. That’s the sort of stuff I mean.
Lower intensity yoga counts too.

Nutrition
Just as exercise is medicine, so is food. And just as it’s possible to dig your grave with your own knife and fork, it’s also possible to prevent and treat disease as well as improve your body with your utensils.
Unfortunately, most people are never very honest about what their knives and forks are doing. In fact, a speak no evil, see no evil, hear no evil approach is usually taken. If I had a nickel for every time I’ve heard one of these lines, I’d be a very wealthy guy.

“I eat really well…”
But…
“…I’m still 20lbs overweight.”

“My diet is perfect…”
But…
“…I often feel sluggish and my energy is low.”

“I make good nutritional choices…”
But…
“…I’ve got high blood pressure, cholesterol, and type II diabetes.”

If you ate really well, if your diet was perfect, or if you made good nutritional choices, these would not be problems. So, the best way for you to get started in improving your diet is to follow these five rules:

1. Eat about 4x a day and don’t wait so long between meals.
Research has demonstrated that those people who eat more frequently tend to have better blood sugar control, lower stress hormone production, lower body fat, and more lean muscle. But their food has to be the right stuff.

2. Include lean, complete protein at every meal and snack.
The ideal amount of protein per day for an exercising individual is 1 gram per pound of body weight. For a 140 lb woman, that’d be 140 g of protein. Getting this much means grabbing some protein every time you snack or eat a meal.

3. Include veggies at every meal and snack.
The ideal amount of veggies each day is about 8 servings. Now, the every meal thing isn’t necessary. But it’s quite tough to get all these servings if you don’t include some cooked, raw, juiced, or blended veggies with each meal.

4. Include a variety of healthy fats.
Our food supply today contains a fat balance that’s out of whack. To get our fat intake back to where it should be, we need to include things like olive oil, avocados, flax oil, fish oil, raw nuts, etc. each day.

5. Consume carbohydrate-rich foods only after exercise.
Carbs aren’t the enemy. But they should be controlled — especially for women — since it’s easy to over eat them. The best strategy to control carbs is to eat mostly whole grain carbohydrates (like amaranth, quinoa, whole grain oats, etc.) and to save them until after exercise. Since exercise increases our body’s ability to effectively utilize carbohydrates, the ideal time to eat some whole grains is within the first few hours post exercise.

These “rules” are a great start. But they won’t get the job done alone. In fact, there are two other secrets to helping you build a great physique.

Other Food Ideas
The first is a lesson we can take from the Okinawans, called hara hachi bu. In Okinawa, heart disease and stroke rates are lower than in North America. So are cholesterol, homocysteine, and blood pressure measures. Rates of cancer are lower — especially breast, colon, ovarian and prostate cancer. Hip fractures are lower and dementia is rare. Plus the Okinawans tend to live longer.
What’s their secret? Hara hachi bu. Roughly translated this means eating only until you’re 80% full. And no more. Now, this isn’t a dietary suggestion. Rather, it’s part of their culture. Anyone who stuffs themselves is considered a glutton. In the end, many experts believe that this cultural practice, in conjunction with the Okinawan diet rich in fruits and veggies, fish, and legumes is the secret of their success.

The other thing that’ll help you look your best? If you have a male partner, make sure his portion sizes don’t impact yours. If you live and/or dine with a male partner, chances are you automatically overeat simply because you two are chowing together.
Think about dinners out. You’re served the same portions. Yet you’re likely not the same size. Do you really think that you need to eat the same amount as he does? Only if you want to weigh the same as him, I guess. And the same goes for meals at home. I bet you serve meals on the same size plate for both of you. That’s another recipe for overeating.

To help prevent his portions from influencing yours, there are a few strategies you should adopt immediately.

First, when at restaurants, ask if they’ll accommodate small potion sizes. He gets the normal size, you get the smaller one. And if that doesn’t work, here’s something my lady does. She orders what she wants. Then she tells the server to split it into two, boxing up one half for later. This way she gets two meals for the price of one.

Next, at home, make sure you have two different size plates: One large one for him. And one small one for you. Then you can fill both plates, neither looks sad and empty, and each of you eats an appropriate portion.

Supplements
Many experts suggest that supplements aren’t necessary when the diet is complete. Unfortunately in North America, the diet is pretty much never complete. Can you believe that 68% of the population is deficient in calcium, 90% in chromium, 75% in magnesium, 80% in vitamin B6, and 95% in omega-3 fats?
In fact, in a recent study, even athletes’ diets didn’t measure up. In this project, the diets of 70 athletes were analyzed for vitamin and mineral intake and not a single one met the recommended daily amount. All of them were deficient in between 3 and 15 nutrients.
Beyond this, other research has shown the following:

• Less than 3% of men and 5% of women get the minimum number of fruits and veggies per day (3-5 servings).
• On average, women get only 80 g of protein per day (when their needs are closer to 120-140 g) and men get only 120 g of protein per day (when their needs are closer to 170-190 g).
I’m definitely not one to heavily promote nutritional supplements. However, with the deficiencies above, folks have to either improve their food intake tremendously or they have to start supplementing their diets with things like:
1. Protein supplements : 1-2 scoops a day works well for women
2. Fish oil supplements : 4-6 capsules a day is typical for my female clients
3. A good, broad spectrum multi-vitamin : 1-3 capsules depending on the potency
Also, for women, I recommend the following
4. Branched chain amino acids :I prefer my female clients sip a BCAA drink during exercise to help promote high performance and more complete recovery.
5. Sleep enhancement: Although this isn’t a requirement, I find that many women who start training hard have a hard time falling asleep and/or sleeping through the night. Phosphatidylserine help quite a bit depending on the circumstances.
These are some of my top strategies for helping get women into awesome shape. Trust me, these strategies work fantastically if they’re consistently applied.

Five Super Foods to Include In Your Meal Plans

Fitness Foods: Five “S” Foods to Include In Your Weekly Meal Plans


While one reader may be at the peak of their health and fitness journey, simply striving for maintenance - another person may be simply trying to figure out how to cut down on high fat, highyl processed foods - as their first step in their journey to better fitness and a better life.

A reminder first - Always choose organic versions of any foods I suggest - if it is within your means.

1) Steel Cuts Oats
Talk about a cheap, tasty, nutrient packed breakfast? Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber - with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins - and you are ‘in the zone’, my friend.
Take it up a notch by adding a tablespoon of ground flax seeds - and you wont be hungry for about 4 or 5 hours.

2) Sardines
I eat these about twice a week for lunch. Loaded with Omega-3s - sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) - sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.
Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…

3) Sweet Potatoes
The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told - these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.

4) Spinach
My childhood friend, Popeye knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate - and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? - then do like me and Popeye - and eat your spinach.

5) Strawberries
With these I would strongly urge you to go organic if you can. While organic strawberries may be a bit pricey - you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits - for a high fiber, nutrient packed, fruit salad dessert.
The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know - offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

Have a comment, question - or just want to say “Thanks!” - then click on the ‘comment’ link below - and let me know…

And don’t forget to print this out and add it to your shopping list.