In my previous two articles, I wrote about various whole body vibration machines and whether or not I believed they worked.  The conclusion was yes they do work but with limitations.

So what are the basic limitations and applications of WBV training? 

First off no matter what anyone tells you vibration training in any form pivotal or vertical will not replace your cardiovascular exercise.  This means you still need to walk, run, swim or ride for 30 minutes or more several times a week in addition to your vibration training exercise routine.  Again, while vibration training exercise may elevate your heart rate, it does not do so for a long enough period of time to keep your heart healthy! 

Many of you write in with some very interesting questions for me about vibration machines. Lately I hear a lot of people saying that you saw vibration machines being sold at a state fair, a golf tournament, a car show, or even garden show.  I receive questions like  ” is 10 minutes on a vibration machine really like 1 hour in the gym”,  “Can I really just stand on this and lose weight” and, ”how does using a vibration machine make me lose weight”?, “Is this really the only form of exercise that I ever have to do?”

Ok lets rewind a second and think about why you are asking me these questions. Why are you believing something that you heard from a shifty eyed salesman at a carnival?  They rent booth space from the fair, get some non-sense marketing posters made up to suck you in, and then have some out of shape salesperson convince you that they are a fitness guru.  Lastly, they get you to buy with what we call a high pressure sale.  This is when they entice you to buy on the spot by offering you a deal on an already artificially marked up price.  An example of this is when the salesman says ” This machine is usually $1695 but if you buy right here right  now, I can sell it to you for $1199“.  Ouch…if you just bought this cheap machine, you just got taken.  Not to mention you bought it from a travelling salesperson who is going from trade show to tradeshow selling overpriced machines that will not live up to their warranties.  Why are you buying a high ticket item at a carnival or state fair?  Don’t you want a dealer or reputable company to hold accountable for poor quality or faulty parts? Get online and you will find several high quality machines sold through reputable companies for around $1000. Do your homework and  you will spend less, get more and have some peace of mind. 

Now to address the vague marketing claims that many vibration machine models make to get you to buy their products.  10 minutes on a vibration machine doing squats, lunges, push ups , dips, shoulder presses and abdominal bridges will provide a good workout that can be comparable to time in the gym… but not an hour. You might want to ask who’s hour we are talking about..My grandpas or Arnold Schwarzenegger’s?  Does that mean its like walking around the gym for an hour not actually lifting weights?  Sort of a vague term when you think about it isn’t it?

  Additionally, many uneducated salesmen will tell you that standing on the machine alone works out your whole body and is the only exercise that you have to do.  DO NOT BELIEVE THEM….If they are so passionate about this machine, then why don’t they use it and why aren’t they skinny? 

So what are the real applications for vibration training?

Well there are many depending on whether you are a trained athlete using vibration machines in addition to your training regimen or you are new to fitness and you are just looking to get started. I will cover that in a separate article.  For now just know that most vibration machines only ofter limited fitness gains, increased blood flow, warm up for resistance training, warm down after resistance training, increased core strength ( Pivotal machines do this better) , increased balance, and pain relief.  I would have to say that pain relief is the most common attraction to these machines especially the pivotal machines because they do actually make your back and legs feel much better. For acute pain in the knees and shoulders, the vertical machines are a better choice for pain relief due to thier fixed, low amplitude motion. 

Coming soon…. 

Check back for product reviews and a WBV machine comparison chart.   

Due to the overwhelming popularity of the first version of this article, I have decided to write a follow up article.  In the last year Whole Body Vibration Machines known as WBV machines or vibration exercise machines have become very popular around the world.  Internet companies are popping up everywhere.  Most of them are selling the same machines just under various brand names.  When I compare some of the specifications of these identical machines they seem very different.  I was very confused about these machines as I’m sure many of you who are reading this are too. Its not as simple as looking for  a treadmill or elliptical where you focus on motor power, tread, warranty and stride.  These vibration machines have specific frequency settings, timers, amplitudes, vibration types and over the top health claims.

What works, what is relevant, what brands seem trustworthy?  I spent months researching this stuff and interviewing trainers, Chiropractors, athletes, and vibration machine owners about their experiences.  I also visited fitness equipment stores in several states. Here is what I found out.

Do vibration machines work? Yes, but like any other exercise regimen, they are only as good as the dedication their user applies to the training programs.  Vibration machines take existing effective exercises and intensify them using bio-mechanical stimulation.  Imagine holding a wall sit- you’re sweating just thinking about it right? Now imagine that same wall sit yet the ground below you is shaking rapidly.  The forced movement below you is making it harder for you to stabilize thus forcing your muscles work even harder.  There is a ton of research from a variety of companies that show some significant benefits.  In my opinion, WBV is not going to replace my gym but it will help me improve my strength and flexibility for the gym.  Please keep in mind that this is coming from an already fit person.  For the average user, these machines can provide a great workout in a short amount of time.  I will warn you that WBV exercise is no walk in the park. Contrary to the popular belief that just standing on these machine will melt away fat, you actually have to do sweat breaking exercises like squats, lunges, dips and push ups.

Going Shopping for a Vibration exercise machine?

So maybe you have researched a machine and have decided to buy one. Where do you start? I tend to trust brands that I see in Fitness stores because I know that the owners of the stores pride themselves on carrying quality products. Fitness stores are regional and are given exclusive rights to sell and carry different brands in their respective geographic areas.  Some stores have smaller niche brands while others carry really well known brand names.  It really comes down to what feels good to your body and your wallet.

One thing to note: The technology is still new and growing so  the distribution of WBV machines still remains fairly limited. There might not be a nearby store with a machine to try. The point I am making is even if you order one online, check and see if it is sold in any stores that specialize in fitness equipment.  That way you know it will have a warranty that is honored and any customer service that you  may need will be handled by the store or trusted manufacturer.

Vibration machines are not all created equal.  I found that there are more than one type of machine out there and they are very different in how they operate.  Some machines called pivotal vibration machines teeter the platform forcing your muscles to work hard to maintain balance and posture. Others known as vertical vibration machines vibrated fast and seemed to help with blood flow, massage and plyometric movements.

One of the best deomstrations of how these machines move can be found on a vibration company’s website.  www.wholebodyvibration.net/technology.htm Click the link then return back here to continue reading.  Once you see the animation of the platforms working side by side, you will have a better time understanding this blog.

Pivotal Platforms-I noticed that very few pivotal machines were available in retail fitness stores. The savvy fitness stores carried both  pivotal and vertical machines to offer a variety to their customers.  Other stores just carried vertical platforms and seemed partial towards their vertical model. Go figure! They are after all salesmen.  Most of what I encountered on the Pivotal end were- Vibraflex ( Galileo), NITROFIT, and PowerVibe.   Vibraflex was the priciest but the most powerful and durable.  NITROFIT was great value for the money offering the power and durability of the Galileo just in a smaller package. Powervibe wasn’t bad but seemed a little too plasticky.

Vertical Platforms. Most fitness stores seemed to carry a lot of the popular models such as Powerplate, BH Fitness, DKN,  and occasionally the Wave.  Powerplate has quite a selection ranging from a $2,500 intro model all the way to a $12,000 commercial model.  I tried the lower two models and was a little disappointed. The My 3 was very unstable. I almost pulled the whole thing over when I leaned back to get into a squat.  The model up was good but for $4500, I can’t wholeheartedly say its worth it.   The BH fitness machine was geared a lot like power plate but leaves quite a big footprint.  It is for sure a more affordable vertical machine.  DKN had several models as well.  This machine was great because it had a little digital coach that guided you through some of the workouts.  The only downside of the DKN  was that it was sometimes hard to see the screen when my head was shaking form the vibration.  Lastly the WAVE had incredible technology such as a full color touch screen with frequency selection, digital coaches and a comfortable feel.  The downside of WAVE though was it was very pricey and once again left a huge footprint.

Keep in mind that the larger machines are commercial.  If you are a personal trainer or physician with a lot of room, then these larger models from WAVE and POWERPLATE come highly recommended.  If you are a home user and looking for something more affordable and compact then check out machines from DKN and NITROFIT. Again it will also come down to your preference of vertical or pivotal machines.

WHOLE BODY VIBRATION ARTICLE # 3 IS NOW UP  Click here to read. 

Additional Resources.  Don’t Just take my word for it- see what these other publications thought.

http://www.latimes.com/news/health/la-he-gear-vibration-20100712,0,3966698.column- The Los Angeles times does a side by side reveiw of the Powerplate Pro 6 ($10,750), DKN XG 3.0($2,495) , NITROFIT Personal ($999.95), and the Turbosonic Ovation ($7,500).

www.vibration-training-advice.com- This site is an awesome resource for researching WBV companies. The site was founded by one of the major contributors to vibrationtraining.net. It goes over exercise techniques, product reviews, discussion forums and general WBV info. Take a look at the “Blacklist” and “Favorites” section of this site to see what WBV machine manufacturers they like.

www.fitnessprofessorreview.com- This site ranks brands that are sold in fitness stores. You can get reviews on everything from treadmills to vibration machines by price.  Some of the machines that I mentioned are reviewed and awarded.

http://gohealthygofit.com/?p=5783 - Go healthy Go fit is a small blog site that reviews products and offers fitness tips. The blogger here actually wrote a review on one of the products I tried.

http://www.Vibrationtraining.net-  A cool site with a lot of information on WBV.  There is a ton of information in these sites much of it is mis-information so take from it what you can.  Many of the bloggers have a vested interest in their own companies so don’t buy everything they say.  There is a lot of riff raff about staying away from machines built in China.  While there are some cheap machines out there, most fitness equipment is built in China or Taiwan. If we applied the blogger’s patriotic concepts to the fitness world, our gyms would have almost no equipment and our retail stores would be empty. Come on people- at least half of the products in your house are made in Asia.

http://www.Bodyvibrationpros.com-  These guys sell machines but are a good source of info.  They are knowledgeable about a wide variety of machines and can help you find a model that will fit your needs. Their site explains the variations in technology and has a glossary to help you understand the techy vibration concepts.

http://www.athomefitness.com- This was one of the stores I visited.  They were one of few stores that carried both types of vibration machines and a larger selection than any other retailer I checked out.  They were by far the most knowledgeable about WBV machines.  I got a full rundown on Powerplate, Lifespan, NITROFIT,  and Tuetonic. If you are near one of their stores, I recommend stopping by and jumping on a few of their floor models.

http://www.usingwholebodyvibration.com- This site goes along with a great book that I read which covers how to use WBV to for athletic performance and therapy.  This book reviews relevant studies on WBV, breaks down the data into a clear and concise explanation of the findings and then shows training protocols based on the evidence.  If you are a  physical therapist, a sports performance coach, or just wanting to become knowledgeable about the technology, this book is for you !

With all of these new diets such as; Paleo, gluten free, dairy free, or vegan… what are we left to eat? Add in a busy schedule and who has time to eat even if they knew how?

Some new studies support the benefit of Pea flour and Pea protein.. that’s right good ol’ Peas. They are loaded with easily digestible protein, that is friendly on the stomach and provides a ton of great amino acids for recovery and building muscle. Also alkaline forming supporting a healthy PH Balance!

Egg Free? Good things come in small packages so it’s no big surprise that the protein portion of a pea
would offer food processors and consumers a functional and affordable egg alternative. Using pea protein isolates and concentrates, food scientists are solving many egg-less dilemmas. This latest application expands the use of pea protein which has already found its way into healthy, protein-fortified or gluten-free baked goods, snacks, cereals, pastas, energy bars and beverages.

Pea protein is already recognized as high quality, with an amino acid balance that complements other common ingredients such as wheat protein. News that pea protein can now mimic the egg in pastas and baked goods will be welcomed by millions worldwide who find the egg neither incredible nor edible because of egg allergies.

These new mixes are eco-friendly, surprisingly taste great and extremely convenient to mix into baking and cooking:

Included:

• Gluten-Free
• Protein Supplements
• High-Protein Pastas
• Energy Bars
• Drink Mixes
• Protein-Fortified Baked Goods
• Cereals
• Extruded Snacks
• Smoothies and Shakes
• Pet Foods

Mega-antioxidant. Peas and pulses are packed with beneficial antioxidants and lentils are an exceptional source. For example, the ORAC score (a test tube measure of the antioxidant level of a food) of lentils is 7,282, more than three times that of pomegranate juice. Research on this antioxidant effect in humans is ongoing.

Nutrasumma has scientific research and doctor formulated Pea protein mixes. Check it out!

Plant based Pea Protein

Enter: Sani under coupon code and receive 15% off your order

Salad is the new meat and potatoes.

Paleo, Ketogenic, primal and caveman diet friendly. Boom.

Lately I have turned the art of salad making into more of a sport. Whether you are gluten free, vegan, raw, Paleo, primal or simply a lover of food this sport is for you. Say goodbye to boring side salads that are dry and bland… take your meals to the next level by playing the “add-in” game. This can be done in under 5 minutes and you can make a habit of using what you have in the fridge. Packed with essential nutrients and loaded with protein! 30+ grams!

Check out video here:

Man Salad

The key is the satiety factor… you must keep it soaked in flavor. Mouth-watering, nourishing, delicious, green goodness.

Most restaurants will make you some grilled veggies if you ask… request this before any of your meals if not having this as your main course. This is not about restricting calories or depriving yourself. I occasionally eat 1-2lb salads full of as much plant-based goodness as I can find. There is not much on earth that can provide this much flavor and nourish your body so well.

Start with your base of “nutrient dense” leafy greens:

Spinach, Arugula, or Kale. From there add in veggies, seeds, nuts, and healthy oils… don’t make the  mistake of defeating your efforts with a sugar-laden high calorie dressing… if you are still using a ton of high sugar or ranch dressings, you might as well be eating fast food.

A great alternative for these dressings is a natural base like apple cider vinegar that aids digestion and brings with it a nice flavor. Apple cider vinegar, lemon, and a splash of olive oil can go a long way. Use the most natural ingredients possible… A great option that only takes a couple of minutes is throwing some chopped garlic, peppers, onions, asparagus, or ginger on a pan and steaming it with some coconut oil and water for a few minutes… the water creates a perfect dressing flavored sauce to pour over your base of leafy greens. Add avocado, some healthy spices like cayenne (great for circulation), superfood greens mix, juicy grape tomatoes, or nutritional yeast. Now you have created a full meal with great texture.

Try adding some sauerkraut or kimchi for a natural probiotic boost. Loaded with vitamins, enzymes, and healthy cultures. Pretty good too! Surprisingly…

Next add an additional protein source like some pumpkin or sunflower seeds loaded with healthy protein and nice texture for the salad. Even flax or hemp seeds is a good mix.

Grab a big bowl and make a soup out of it if you’d like… taste great all soaked in. Provides you with fiber, all of your vitamins, protein, healthy carbs and fats… plus tastes amazing!!!!

The benefits are endless… from stress relief, to better hair and skin, better energy, and a general sense of being well. Take care of the inside and the outside will shine through!

Jason Sani is a holistic nutritional and counselor who is based out of Phoenix, AZ. He specializes in nutritional counseling, sports nutrition, culinary lessons, and training.

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Check out his site at:

www.activemb.com

What are Superfoods? I am sure you have seen the labels around… it’s a new buzzword for a super good reason. It’s all much more practical than people think. You do not need a Super supplement nor do you need to sign up to a monthly order plan to receive the SUPER benefits from Superfoods! It’s unfortunate that this natural power supply doesn’t get more exposure…

Superfoods are foods that offer something above and beyond macronutrients (protein, carbs, fat, antioxidants, etc…) We’re talking about foods that taste amazing, can be included in all kinds or recipes, and claim to provide incredible results! Many credible doctors and nutritionists have been convinced that there are Superfoods with the power to enhance and extend life. Sounds too good to be true…

Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients - nutrients we need but cannot make ourselves. We all may be adding more salads and vegetables to our diets, but concern over the quality of foods grown on mineral depleted soils makes Superfoods an intelligent choice. These provide benefits of everything from muscle recovery and healing benefits to a higher sense of well-being.

I want to share a few of my favorites and how I incorporate them into my daily intake. What Superfoods am I talking about?

I’ll share with you the couple of different categories of what I refer to as Superfoods. First we have our Green Superfoods. This group has the highest concentrations of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. All while aiding your digestive system function and more effectively protect you against disease and illness.

Some Greens:

Wheat grass - Sprouted grass of a wheat seed. Unlike the whole grain, because it has been sprouted, it no longer contains gluten or other common allergic agents. Wheat grass is super alkalizing and is excellent for promoting healthy blood. It normalizes the thyroid gland to stimulate metabolism thus assisting digestion and promoting weight loss due also to its high enzyme content and cleansing effect.

How to get it: I take wheat grass shots at juice bars or get some in green mixes.

Wild blue-green algae – So they say algae was the first form of life on Earth!!! And this ancient wisdom food packs some power… containing virtually every nutrient. With a 60% protein content and a more complete amino acid profile than beef or soy beans. It contains one of the best known food sources of beta carotene, B vitamins (great source of B12) and chlorophyll. It has been shown to improve brain function and memory, strengthen the immune system and help with viruses, colds and flu. Thankfully my mom was bribing me and forcing this down my throat at an early age.

How to get it: I get some in green drink mixes and capsules.

Spirulina - It is one of the highest known protein sources on Earth and contains 70% complete protein, towering over steak which consists of only 25% protein once cooked. WOW! Studies have shown that spirulina can help control blood sugar levels and cravings thus making it a key food for diabetics, and can be used to assist in weight loss and as a general nutritional supplement. All around great complete food!

How to get it: Powder form added to smoothies, green mixes, or capsules.

 Green leafy vegetables - Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and cancer. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. Acting as a health tonic for the brain and immune system and a cleanser of the kidneys. Try any of the following: spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts

How to get it: I have fallen in love with my leafy greens! Sauté them, throw them in a salad, throw them in a smoothie, or the most nutrient dense way… Juice them!! Adding more leafy greens to my diet has been one of the most powerful things in my lifestyle. Great food that packs serious nutrition and is “easy-in easy-out” Therefore saving energy for me to apply elsewhere. Eat more salads and mixed meals…. I season with lemons, oils, guacamole or SALSA!

Fruit and nut Superfoods Here come some great tasting “snacks” that are high in anti-oxidants that fight free radicals to build up the immune system.

Goji Berries – I may name my first born son “Goji” These berries taste great and are a very rich source of vitamin C, having 500 times more vitamin C per ounce than oranges and actually more than any other fruit. They are a superb source of vitamins A, B1, B2, B6 and E and contain a full complement of protein with 18 amino acids and 21 trace minerals. Most of all they are an excellent antioxidant making it an ideal natural whole food for reversing aging and protecting against disease. Also taste great in smoothies or in soaked oats after absorbing liquid. Did I mention they taste great!?

How to get them: Eat as a snack like raisins, throw in a smoothie, or leave them in a bowl of soaked oats overnight to absorb all of that liquid and intense flavor.

 Raw Cacao – Holy Cacao! You may feel like one of my friends, who wants to do a karate kick every time he says OR eats the stuff. Cacao (karate kick) is a raw chocolate powder that is unsweetened. There are debates on how healthy this is and that it could be overrated. And some claim that it will change your life. So be sure to attain certified organic raw cacao in a powder, nib or whole bean form as the temperature will have never been allowed to exceed 40°C thus allowing all the heat-sensitive vitamins, minerals and antioxidants to remain intact. There are claims that raw cacao beans contain possibly the world’s most concentrated source of antioxidants found in any food. They also extremely high in magnesium which has been found to be the most common deficient major mineral even following a balanced diet.. I have seen results on a personal level and I believe that it has a benefit on digestive systems. If anything it is a great addition to Superfood smoothies or breakfast bowls etc…

How to get it: Natural chocolate bliss smoothies, soaked oats bowls, you see it in lotions and skincare products, etc…

Maca: Pure awesomeness! I clearly notice the benefit in the gym and during exercise/post exercise. It’s noted for giving you tons of energy and increased stamina for exercise, long days, and your libido! “The Viagra of the Herbal Kingdom” may be of interest: used traditionally in Peru, maca as a fertility and libido enhancer, recent human clinical trials published in a peer-reviewed medical journal showed a 180% increase in libido and a 200% increase in sperm count. Maca powder is from the Maca root, a flavorful ancient Superfood from Peru. Maca has been cultivated for at least 2000 years and was consumed by Inca warriors to increase strength and endurance. Its renowned—clinically proven—ability to regulate, support and balance hormonal systems in both men and women.. If you’re a woman, you’ll want to remember maca as you approach menopause— the impressive resume of the Superfood maca can be capped off with one more thing: maca possesses the amino acid building blocks of serotonin, helping your body curtail stress, support mental health and reduce cravings for artificial stimulants, like refined sugar and caffeine. All while boosting your immune system!

How to get it: Gelatinized supplement form, or powder form mixed in smoothies or used like flour.

Coconuts (fresh, coconut flour, coconut oil, water, and milk) Heavyweight champion, bringing in the title for most sources of use. Young coconuts are one of the highest sources of electrolytes in nature! Electrolytes are ionized salts in our cells that transport energy throughout the body. Natural Gatorade!!! Coconut water is a much better alternative to commercial sports drinks laden with artificial sugars and colors. Don’t be scared of high fat content, this is a healthy fat and benefits skin, energy, endurance, hydration, stress, anti-bacterial, anti-viral and anti-fungal. Pacific islanders deem coconut oil to be the cure-all gift from nature for all illness. And amazing skin!

How to get: Too many ways to list; oil /butter substitute, flour substitute (delicious and gluten free), sports drink, great in smoothies, great for your skin, in cereal or with oats, it’s possible that it could fuel your vehicle???

And finally the mighty Bee products: The Egyptians wrote about it back in 5500 B.C., the Indians used it for their religious ceremonies in 1000 B.C. And in current day it has got attention due to Russian Beekeepers who regularly lived past 100 years of age who ate raw honey, rich in bee pollen, every day.

Bee Pollen - Bee pollen is collected by bees from flowering plants and formed into granules. Bee pollen is the most complete food found in nature and has five to seven times more protein than beef. It is especially beneficial for the extra nutritional and energy needs of athletes and those recovering from illness. It is a natural antidote for fighting allergies particularly hay fever!! And sinusitis. Research shows that pollen counteracts the signs of aging and increases both mental and physical capability. Been taking your Bee Pollen? Why not?

How to get it: Eat a teaspoon plain, or mix in a smoothie or shake

Honey: Raw honey and manuka honey: Great for skin and digestion system. This delicious sweet Superfood acts as a natural sweetener, helps with allergies, great for anti-bacterial benefits, wounds, and skin health!

How to get it: Sweetener for baked goods, oats, smoothies and shakes, tea, coffee, by the spoon, applied on skin, etc…

So there was a long list of Superfuel that I use to power myself. One thing I’ve noticed is that consuming these Superfood smoothies stops my food cravings because it gives my body the nutrition it’s dying for (literally). By stopping food cravings, I can then more easily control my food intake and, accordingly, lose weight. You’ll need to transition slowly and let your taste shift over time you really develop a taste and craving for them… from the taste to the way they make you feel. Not a bad addiction. I have had a genuine amount of fun experimenting with AMAZING recipes that taste AWESOME and make me feel SUPER AWESWOME! But don’t take my work for it… try them yourself and do some homework. I promise you will not regret it!

More recipes to come…

Brain Fitness-

Good question…  My first instinct would be no. This was a topic and question that I had been bumping into on a regular basis so I figured that I would dive in. Let’s face it, it makes your head spin and almost want to give up with all of these new diets popping up every year. No fat, atkins and no carbs, healthy fat, complex carbs, liquid based, detox etc… And most people will try any of these in search of vanity. In that same journey for the holy vanity most will compromise the true health of what is going in on inside the body and who knows what’s going on in their heads with deprivation and stress.

Being an athlete and fitness model I have been the guinea big for just about every “diet” lifestyle out there. Something was missing… did it require that much deprivation and discipline to get a temporary feeling of thinking that you look “good enough”? We can dive further into the topic of self-image and confidence in another article. Most of these people in magazines are in a starved state of mind and body to get the “magic look” that lasts about a day (and that is usually with the help of some editing). 

So back to the topic of the body performance… I had been inspired after researching the topic of eating more plant based after reading Thrive by Brendan Brazier (this is a 35 year old Super Ironman  competitor who fuels himself with a 100% plant based diet all well looking like he is in his early 20’s). I still thought 100% was too extreme and wanted some more opinions and views. I picked up a copy of The All-Pro diet written by Tony Gonzalez and Mitzi Dulan, RD. Now besides lacking 10 pro bowls on my resume, I figured that I could relate easier to Tony Gonzalez as a football player. Both books shared some awesome studies and claims from transitioning into more of a plant based diet.

So now I have an example of two great athletes in two of the most grueling and demanding sports in the world incorporating a vegan and plant based diet. WHERE DO THEY GET THEIR PROTEIN?? I had this idea pounded in my head that every meal needed to include some whey protein, eggs, steak, and chicken etc… So depending how serious I wanted to take this I would have to give these up. Keep in mind, I LOVE FOOD… I am a foodie and the “no-no” foods were all somewhere on my favorite recipe list.

But these claims:

• Quicker muscle recovery
• Increased energy
• Improved mental clarity
• Sleep quality (less requirement of sleep as well!)
• Resistance of infection and allergies
• Anti-aging
• Overall full potential of body and mind

The list didn’t end there; of course there was better skin and complexion, hair and nails, etc…

What could it hurt to try another “diet”? I decided that I would try it out for a month.

At first I lacked that satisfied feeling and felt a lower energy level and possibly more fatigue… I figured this was part of the transition phase and this would pass. I made the decision to enjoy the process and make fun out of new grocery store trips to whole foods and local produce. What do you know all of these people are constantly happy and optimistic!? Typical American diets are loaded with starches, processed and refined foods that are stripped of any nutritional value. This creates more work for the body to recognize and digest these foods for fuel.

So my new diet would focus on the idea of high net gain foods that were more nutrient dense. Basically less work for the body to digest, thus meaning less stress on the body and more energy preserved for my mind and performance. Think “easy in-easy out”.  These foods were made up of more leafy greens, juiced mixes with fresh veggies like carrots, beets, ginger, etc… I turned to Spirulina and plant based proteins like Hemp, pea, and brown rice protein for my recovery. I found that I could get more than enough protein in my fruits vegetables, grains like quinoa etc… On top of this I could season and flavor all of my food with more natural food. The process has been a fun learning experience including a lot of experimenting in the kitchen.

I honestly have had more energy than ever as well as a leaner body composition than any time in my life. My workouts have been supercharged and I feel good inside and out! For convenience, I was able to use All Pro Science’s (Tony G’s company) protein line that surprisingly great tasted and mixed easy into smoothies, shakes, and pancakes, etc… Give it a try. What do you have to lose? Besides a few pounds and some experience…

Here’s to your health!

Jason Sani

Athlete and Fitness Model

Switch it up and do a non-gym workout.  Here is a sweat breaking outdoor workout that doesn’t cost a dime!

This is part of a video series we are putting together to provide some ideas for working out when you need a break from the gym or want to mix up your current program. We picked a local park that is running or bike riding distance from my home. A simple exercise that keeps your heart rate up to build your aerobic and anaerobic condition.

In this video Roger Cahill and I run as a warm up to the park and instruct a full body 12 exercise circuit. The workout is most effective going from exercise to the next without and significant rest. More bang for the buck! After completing one set rest for 2 minutes and repeat for a total of 3.

You can typically use any playground or local park as long as it has some benches and monkey bars… give it a try and let me know what you think!

We begin with some active stretching after warming up

Pull-ups (30 Seconds)

Push-Ups (30 Seconds/30 Reps)

Single leg Squats (10 each leg)

Hanging leg raises (30 secs/10-15 reps)

Incline situp (30 Seconds/15 reps)

Reverse crunch (30 Seconds/15 reps)

Single leg squat (15 each leg)

Push-up plank (5 each side)

Mountain climber (30 Seconds)

Bunny Hops (30 Seconds)

Dips (10-15 reps)

Back row (10-15 reps)

Dip-ups (15 reps)

Set #1

Repeat…

-In Health and Happiness
Jason Sani

Have you ever had a special occasion, party or wedding that you wanted to look your best for?  Did you panic when you struggled to fit into an old favorite dress?  Let me guess, one week to drop a few pounds and get that zipper all the way up right?  Welcome to the club….we’ve ALL been there plenty of times.  

To me this is like cramming for a test.  You know that if you just studied a little bit every day, you would be ready for any pop quiz that came your way.  Instead you procrastinate, stress out and stay up all night preparing for that awful test.  Well dieting really does work the same way.   Starving yourself and/or fasting a week prior to the event is horrible for your body.  The goal here is to learn how to diet naturally and gradually so that you never need to “cram” so to speak.  I mean come on!  Is it really worth it to put your body through hell and back for just four hours in that little black dress?  

In one of my previous blogs, I talked about how 80% of your fitness goals are based off of your diet. You may have heard the term CLEAN eating. It very simple really, clean eating refers to unprocessed foods that are healthy for your body. Its tough these days to make time for it all.  Yet if you dedicate yourself to it and make fitness a priority, you can wear that dress anytime!

Here’s what it takes….   

Organization & Time Management: Get organized! Plan your week in advance so that you can shop for and cook the right foods.  In no time at all you can treat yourself to healthy and clean meals that taste great. When in the supermarket, remember to:

1.       Shop the perimeter of the supermarket: Most of all the ‘right’ foods to buy fall on the outside perimeter of your local farmers market/grocery store:

a.       Fresh Fruits & Veggies

b.       Dairy & Lean Meats

c.       Whole Grains

d.       Clean Beverages

e.       Frozen Items- raw veggies & fruits for smoothies

2.       Practice portion control by purchasing food containers- Store your meals in reusable containers (Tupperware). Its an easy way to preserve the environment and always have cooked meals available.  Not only will they stack up nicely in your refrigerator but you save money and the environment.

3.       Pack 5-6 SMALL meals/day: Here is a sample eating program to shop for:

a.       Meal 1: Oatmeal topped with fresh berries

b.       Meal 2: Rice Cake with natural nut butters and natural jelly

c.       Meal 3: Salad with grilled chicken/fish and assorted veggies

d.       Meal 4: Handful of raw nuts with a piece of fresh fruit/raw veggies

e.       Meal 5: 2 Hard Boiled Eggs with a Protein Shake

4.       Fluids: Help determine your level of hunger. Stress eating can & will catch up to your waist line so making sure to drink lots of fresh water with lemon / green tea throughout the day & prior to each meal will help you determine your level of hunger. If you have a sweet tooth for colas, try using flavored Stevia packets in your water or worst case crystal light. 

Now all you have to do is couple your new clean diet with 3-4(beginner) or 5-6(advanced) days of exercise! You may just find yourself at that cocktail party or special event sharing your new diet tips. Just remember to tell everyone where you found them.

Have a healthy day,

Stacey CSCS, AFAA, ACE certified  

I am my own worst critique when it comes to my body parts. I know where the different types of foods I eat land on certain areas of my body; however, the good news is I know how to get rid of it. This is why everything you eat and do in moderation is okay. SO, you DO NOT have to beat yourself up anymore for indulging in your favorite triple décor ice cream fudge sundae, just make sure you do it in moderation, which means NOT every day, more like once a week. Save it for your favorite day of the week when you know you will be out with friends/social events or even just a night home, curled up on your love couch ready to watch your favorite movie.  Don’t feel guilty about it! Just know that you earned that treat from   your hard work & dedication at the gym and in the kitchen. So, are you ready to tighten yours abs, eat healthy fats, drop a dress size or two, increase your energy levels & look fabulous every day???? ~ Well here are the steps to follow to take your body from ordinary to extraordinary!

1. Eat the ‘right’ fats, to burn fat: What the term ‘love handles’ really means is an accumulation of ‘extra’ fat around the midsection caused by what we eat. So the saying ‘you are what you eat’ can be easily mislead. The body needs certain types of fats to function properly, for energy & efficient hormonal production. If hormones are out of whack, so will your metabolism, which causes a lot of other areas to bloat. Healthy fats such as: extra virgin olive oil, almond oil, avocado oil, eggs, avocados, and nuts/seeds reduce inflammation in the body, help control hunger and burn unwanted fat! Take Home Point: Reducing your intake of grains, starches, and sugars, while consuming healthy fats on a daily basis will force our bodies to reprogram their cells to burn fat instead of sugar. Our muscles are constantly burning calories throughout the day so if you eat a low fat or fat-free diet you will have a hard time putting on & maintaining muscle.

2. Get Your Beauty Sleep: Try to get as much sleep as you can, without letting your social life go to waste. The best way to maintain your fit physique is a consistent routine each day, starting with your recommended daily amount of sleep of at least 7-8 hours each night. As the old saying goes… “Health is the first muse, and sleep is the condition to produce it” -Ralph Waldo Emerson.  Sleep is the most important tool in losing weight and keeping it off as well as recovering from a hard day’s workout, improving strength and coordination, regulating hormonal functions & performing at your best in your everyday activities. Take home point: Do what you can to get in at least 7-8 hours of sleep. If you do not get in the recommended 7-8 hours, try to get in a nap throughout the day to fit in those extra couple hours of sleep. Poor nutrition, too much caffeine late at night & increased stress all lead to an increase of fat disposition around the midsession & lower abdomen.

 3. Drink that Aqua: Most people beat themselves up at the gym, eat the perfect diet and get plenty of rest but they still are carrying around that extra 5-10 pounds, & most of the time its around their hips & stomach. The main culprit here is that they are probably not flushing out the toxins from their body with clean, purified water. Drinking water cleans out impurities in the skin, improves muscle tone and suppleness in the skin & flushes out the toxins and excess water/fluid retention that your body has been holding onto for years. Take home point: You want to flush your body out with fresh, clean, and purified water daily.  Ideally, try to intake at least eight- 8 ounce glasses or 2 quarts of water per day. Your body will be so grateful!

4. Healthy Eating & Exercise: Since it’s impossible to spot reduce; the key to losing abdominal fat comes down to a healthy eating plan, coupled with a consistent exercise routine. In women, those trouble areas tend to be the hips, thighs and waist & in men those stubborn areas are their lower abs and/or ‘love handles’. The formula for the perfect body is 75 % nutrition 15% exercise & 10% genetics (uncontrolled). Take Home Point: No matter how much you workout, without burning more calories than you take in you will continue to put on abdominal fat. You should try to spread out your calories throughout the day & divide them up into 5 small healthy and nutritious meals with good fats, proteins & a small portion of complex carbohydrates.

Healthy & Fit Body= Healthy ‘fats’+ 7-8 hours of sleep+ 8-8oz glasses of water+ clean eating & exercise routine.

In Health & Happiness,

Stacey Timbo

CSCS, AFAA, ACE certified