Monthly Archives: November 2009

>Today’s Workout

>I want to check in to make sure that you all got your workout in today after the holiday weekend. Today was a surprise reality for some when they got on the scale and noticed a little change in the number. But even as the holiday season kicks off and your stress levels can rise too…remember to set aside a little time for your workout too!
Today I was pressed for time. I got my entire workout done in 45 minutes.

Warm-up and Roll

15 minutes on the Airdyne for 5.3 miles.
15 minutes on the Precor AMT.
15 minutes strength training circuit.

Cool down and stretch.

So even if you only have an hour to get a workout in, you can get it done.

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>The day after Thanksgiving…

>

Yesterday was your day to enjoy yourself at the table without worrying about what was going from your plate to your mouth. Well, now we have reached the day after. You may have woke up this morning and said “Uhhh” or “Ohhhh.” You may be asking yourself why you had that second serving of pumpkin pie topped off with a side of cheese cake. If you are asking yourself what to do next, or better yet what you should be eating, then I have to steer you towards John Berardi’s Precision Nutrition system.

He and his staff have put their system on sale right now and it couldn’t have happened at a better time. If you are looking to improve your body by the time your next holiday get-together comes around then you have to check it out below.

Think of it as starting your New Years Resolution a month early!

So if you haven’t checked it out yet, continue reading…

It is time to make your Post Thanksgiving Resolution

John Berardi and his Precision Nutrition staff are now offering the Precision Nutrition System, including Gourmet Nutrition V1 and an all-access membership to their private Member Zone, plus a 1-year subscription to their Results Tracker program, and free shipping to the US and Canada.

For the price of the PN system alone, you will also get a year’s worth of results tracking AND free shipping.For those of you looking for a great holiday gift for you and your friends, you should seriously think about trying the Precision Nutrition System.

Included in the system are the following:

Precision Nutrition
Gourmet Nutrition V1
All-access Membership to the Private Member Zone
1-year Subscription to their Results Tracker Program

All for only $99.00.

Click here for more information on how to order one of the best nutrition systems available.

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>Happy Thanksgiving

>

I want to wish everyone a happy Thanksgiving. Take a minute to remember what you are thankful for on this special day. It is my favorite holiday for that reason. Enjoy the day with family and friends. Watch some football, get some exercise. Have fun! Happy Thanksgiving!

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>Precision Nutrition

>

Just in time for the holidays…
Beginning Today at 10 am…
John Berardi and his Precision Nutrition staff are now offering the Precision Nutrition System, including Gourmet Nutrition V1 and an all-access membership to their private Member Zone, plus a 1-year subscription to their Results Tracker program, and free shipping to the US and Canada.

All for $99.00.

For the price of the PN system alone, you will also get a year’s worth of results tracking AND free shipping.

For those of you looking for a great holiday gift for you and your friends, you should seriously think about trying the Precision Nutrition System.

  • Precision Nutrition

  • Gourmet Nutrition V1
  • All-access Membership to the Private Member Zone

  • 1-year Subscription to their Results Tracker Program
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>Precision Nutrition Tip of the Week

>

Last week, you’ll remember I made a post by Dr. Berardi discussing how much water you need during the day. Well, in the next tip, he discussed the next step and gives us practical applications on how to accomplish increasing our water intake.
Increasing Water Intake

by Dr. John Berardi

Sedentary individuals should drink at least 2L or about 8 cups of water per day, athletes should drink at least 3L or about 12 cups of water per day, and athletes in hot weather climates drink at least 4L or about 16 cups of water per day.

Since following these recommendations can prevent dehydration and can actually assist with fat loss, you’d have to be a desiccated fool to ignore them. However, try as they might, some individuals find it difficult to ingest up to a gallon of water per day. So try out these three proven strategies for increasing water ingestion:
  • Drink cold water – cold water is more palatable, improving ‘mouth feel’ and ingestion
  • Add lemon – lemon increases urge to drink and also kills bacteria
  • Chuggables – always carry some sort of jug of water around to ensure you’re drinking. Rubbermaid makes a nice blue top container (Chuggables) that we recommend to our clients.

This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

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>Precision Nutrition Tip: How much water do you need?

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by Dr. John Berardi

You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough?
Well, check out this chart below for some interesting data on water loss.
Water Loss/ Normal Weather No exercise/ Warm Weather No exercise /Exercise in Warm Weather (85° F)
Skin 350 mL/ 350 mL/ 350 mL
Respiratory Tract 250 mL/ 350 mL/ 650 mL
Urine 1400 mL/ 1200 mL/ 500 mL
Feces 100 mL/ 100 mL/ 100 mL
Sweat 100 mL/ 1400 mL/ 5000 mL
Total 2,300 mL (2.3L)/ 3,300 mL (3.3L)/ 6,600 mL (6.6L)
It should be clear that quite a bit of water is lost per day, especially if you’re an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:
  • Sedentary individuals drink at least 2L or about 8 cups of water per day
  • Athletes in normal climates drink at least 3L or about 12 cups of water per day.
  • Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.
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>3 Thanksgiving Nutrition Rules

>

Thanksgiving is next week. I wanted to share this article that provided some helpful tips on what to do to help avoid gaining too much weight next weekend.