Making a Summer Fitness Routine Stick

5 Surreal Steps to Make a Fitness Routine 

Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight - even improve your sleep habits and self-esteem.

Some fitness routines are started due to medical reasons; others start to obtain the lost balance

For whatever reason you have to start a fitness routine, there are some easy steps to get you started:

Assess Your Fitness Level: 
Benchmarks measure progress. Set Goals 
Record your beginning heart rate in a resting state  
Time yourself in walking one mile
Record the number of pushups you can do
And a few stats: your waist circumference and body mass

Develop a Fitness Plan: 
Consider your goals
Decide on the frequency and duration you can maintain
Choose balanced and varying activities
Guess on the recovery time you may need.  You may find you need more at first if you are starting a brand new routine, but then you may decide you can do more; push and motivate yourself to be your best!
Most importantly, don't forget to right your plan down

Pick the Right Materials and Equipment: 
Having the right shoes and investing in equipment that you are enjoy can maximize your experience.

Practice the Fitness Plan and Stay on Point:
Start slow and build gradually. Break things up in 15 minute intervals throughout the day if its easier. And don't overdo it. If you are feeling shortness of breath, nausea, dizziness or pain, you are probably pushing yourself too hard.

Monitor your Progress and Adjust: 
Reassess your fitness level six weeks after you start and then every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving.

Most importantly, never give up!  We are available to help you stay accountable, focused, and motivated.  There is always something that we can discuss; a nutritional or exercise improvement we can reshape, mold, and develop to get the plan working again for you.

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Sleep issues have you restless? Try Tart Cherry Juice for Insomnia Relief

With the busy schedules we face on a daily basis, finding time to sleep the proper amount of time can be difficult.  Taking naps could be an option, but even that is tough, without or without children.  Now take it a step further: insomnia.  Being tired and not being able to sleep is the worst.  There are times that my mind can't rest because it is thinking of tomorrow, or what I need to do for my week, wether it be personally or for business.  Bottom line: I don't get much sleep either.  

One remedy, melatonin, works for me but I think if I take the supplement too late in the evening, I have a hard time getting up the next morning.  I have another remedy, natural tart cherry juice.  Organic Montmorency tart cherry Juice is made from 100 percent pure cherries grown on the eastern shore of Lake Michigan, where they are washed, hand sorted and pressed using no pressing aids or chemical enzymes. Potent in antioxidants known as anthocyanins, that promote healthy circulation, stimulate proper nerve function and possess cancer-inhibiting properties, cherry juice is also helpful in lowering cholesterol levels and protecting against muscle damage caused by excessive exercising.

A small study from Louisiana State University suggests that 8 ounces of Montmorency tart cherry juice ingested twice daily may help older-adult insomniacs sleep better at night.  The researchers, who presented their findings at the Experimental Biology 2014 meeting in San Diego at the end of April, showed that older-adult subjects with insomnia who drank tart cherry juice both morning and evening over a 2-week period, increased their sleep time by nearly 90 minutes.

Study Details
In a randomized crossover clinical trial, seven older adults (average age, 63) with insomnia consumed 8 ounces of tart cherry juice twice daily for 2 weeks and then, following a 2-week washout period, consumed a placebo beverage twice daily for a second 2-week period.
Subjects’ sleep was studied in a controlled setting, using overnight polysomnography to evaluate sleep efficiency, such as onset and duration of sleep. Participants completed questionnaires related to sleep, fatigue, depression and anxiety and submitted blood work.

When subjects drank the Montmorency tart cherry juice in the morning and evening, they were able to sleep more than an hour longer each night (averaging 84 minutes) than they did when taking the placebo, and sleep also tended to be more efficient.  The scientists pointed out in a press release that Montmorency tart cherries are a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle. The belief is that Montmorency cherries have sleep-enhancing benefits; in turn, studies were performed to understand if the benefits were due to the melatonin content or to another component in the juice.

They concluded the ruby-red pigments in the juice, known as proanthocyanidins, specifically  abundant in Montmorency tart cherries, play a large role. In the study, tart cherry juice helped to increase the availability of tryptophan, an essential amino acid and a serotonin precursor that helps with sleep.

Note
Tart cherry juice contains about 130 calories per 8 ounces, so if you decide to add this regimen to your diet, be sure to account for the extra 260 liquid calories per day.

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Oil Pulling

Oil Pulling sounds more complex than it really is.  The procedure can be done in your home; the procedure is a safe, simple, cheap and gentle process with benefits ranging from bringing health to your mouth and ridding your mouth of harmful toxins and bacteria, to a method that cures and prevents diseases and extends your healthy life.

The Procedure:

Popularity increases as people are finding success and positive results with oil pulling. Basically, placing 1 tablespoon of Coconut, Olive, Grapeseed, or some other quality oil, into your mouth, pull and swish around this oil in your mouth (through your teeth) for up to 20 minutes.  This process thoroughly mixes the oils with saliva.  Swishing activates the enzymes and the enzymes draw toxins out of the blood. The oil must not be swallowed, for it has become toxic. As the process continues, the oil gets thinner and white. When done, simply spit it out.

This procedure in effect has pulled toxins and poisons out of the mouth through the mucous membranes to be expelled.  If you use virgin coconut oil, expel your pulled oil into the garbage, as it can solidify in the drain.  The therapy is simple, and without ingesting medication or drugs, is completely harmless.  

The anti-bacterial, anti-viral and anti-fungal properties of whole, extra virgin coconut oil makes it the perfect choice for oil pulling and certainly is gaining popularity.

My Personal Tip: 

Don't use tiring force to oil pull; jaw muscles will get tired and you won't want to do this procedure. Instead, pull and swish slowly; act like the moves are second nature and easy, don't even think about it and time will fly by. 

Background/Facts:

- It is important to understand that during the oil-pulling/swishing process one's metabolism is intensified. Many feel this leads to improved health.  

- For many, the most striking results of this process is the fastening of loose teeth, the healing of sores, the elimination of bleeding gums and the visible whitening of the teeth.

- According to the African Journal of Microbiology Research, oil pulling is an effective defense against the bacteria associated with dental caries (tooth decay).

- The oil pulling /swishing is done best before breakfast. To accelerate the healing process, it can be repeated three times a day, but it is always best before meals on an empty stomach.
Oil pulling was practiced in Ayurvedic medicine and modern oil pulling was introduced in 1992 by Dr. F. Karach, MD. 

- Dr. Karach, studying the treatment history and records, can link the validity of his studies to show us remarkable results with improving illnesses like migraine headaches, bronchitis, diseased teeth, arterio thrombosis, chronic blood disorders such as leukemia, arthritis and related illnesses, neuro-physiological paralysis, eczema, gastro enteritis, peritonitis, heart disease, kidney disease, meningitis, and woman's hormonal disorders are completely eliminated from the organism.  Dr. Karach's claims that oil pulling heals the whole body in perpetuity.   He sites results with terminal diseases such as cancer, aids and chronic infections too.

Above and Beyond:

The use of essential oils added to the primary pulling oil is a great idea.  Quality is key; the oils need to possess superior quality (CPTG quality) to add benefit to the oil pulling.

Add your essential oils based on issues and concerns.  They might include, but are NOT limited to:

·   On Guard - General immune system, mouth and gum health, teeth problems, halitosis, cold, flu, sore throat, virus

·   Oregano - Flu, Cold, Virus, sore throat, swollen glands, cold sores, herpes, anti-inflammatory, anti-bacterial, antibiotic, anti viral

·   Clove - Mouth and Gum, analgesic, anti-biotic, and antiseptic.

·   Frankincense - Analgesic, cold and flu, mouth surgery, mouth trauma, antiseptic, anti-inflammatory

·   Geranium - mouth and gum, throat, laryngitis, analgesic, antiseptic

·   Grapefruit - Cleansing, detoxifying, anti-septic, antibacterial

·   Lemon - Cleansing, detoxifying, cold, sore throat, anti-septic

·   Lemongrass - herpes, halitosis  

·   Tea Tree Oil - Cold, flu, Immune system, braces irritation, Gum and mouth sores, Congestion, herpes, anti-inflammatory, anti-bacterial,, antiseptic

·   Myrrh - mouth, teeth and gum, cold & flu, tonsillitis, anti-inflammatory, anti-bacterial, antiseptic

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Body Brushing - "Sweep" Your Skin for a Detoxifying Experience!

Body Brushing is a highly recommended technique for daily exfoliation.  

Thank you to "healthylivinghowto.com" to whom I credit this post.

Detoxifying your body can come in many ways.  Commonly we hear of everything from pills to liquid detox concoctions. One of the five major paths of body detoxification deals with the skin.  Of course the body can also use the colon, kidneys, liver, and lungs. Of these, our skin is the largest elimination organ. Up to a third of all body impurities are excreted through the skin. It releases a pound of waste each day and will be the first organ to show symptoms of imbalance or toxicity. If your skin cannot efficiently release toxins, you may experience rashes, acne, hives, itchiness, body odor, or even eczema and psoriasis.  Dry skin brushing is an easy therapy you can add to your daily detox program. Consistent daily dry skin brushing is cleansing and eliminates more waste material than any soap could, and of added benefit, the skin is not robbed of its natural oils needed to keep it from becoming too dry. Dry skin brushing tones the skin, improves circulation, and aids in relieving skin conditions.

How To Dry Skin Brush

Dry skin brushing means brushing the skin without the use of water or soaps. When dry brushing the body, brush the limbs with an upward movement towards the heart. Make long sweeps and avoid back and forth motions. Start at your feet, move up the legs, then work from arms to chest. Every brush motion should be directed towards the heart. Start by brushing skin gently until it becomes conditioned. Avoid brushing the breasts entirely. Avoid brushing the parts of your body that are irritated, damaged or infected.

Consistency Is Key with Dry Skin Brushing

Dry skin brushing stimulates and invigorates the whole body. If done daily, it will drastically improve the look of your skin and overall feeling of wellbeing along with facilitating the body’s natural detoxification process.

How Dry Brushing May Benefit You

• Regulates and increases blood circulation and lymph flow
• Revitalizes and increases your skins ability to eliminate toxins out of the system
• Rejuvenates the nervous system by stimulating nerve endings in the skin
• Contributes to healthier muscle tone and diminishes appearance of cellulite
• Gently removes dead layers of skin and other impurities
• Stimulates the hormone and oil producing glands responsible for keeping your skin looking and feeling young, smooth and strong

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Resolution vs. Makeover: Where do You Stand in January 2014?

4 "Reso - Makeovers" 

A month...4 weeks into the New Year and most resolutions to exercise, lose weight, get out of debt, and others are at a crucial edge. Has your concentration allowed your goals to fall by the wayside? Be conscious of the goals you set and teach yourself 'achievement motivation'. If you are one of the many trying to repeat your resolutions from last year, it could be time for a makeover.Start by phrasing your resolutions in ways that make them specific, measurable, and positive. 

Here are examples for rephrasing common resolutions: 

Last Year: "I'm going to 'Get in Shape' ".

This Year: I am going to the gym three times a week, and will workout at least 45 minutes with a goal of 60 to 90 minutes.

Last Year: "I will try this 'diet' and see if this will help me to lose weight."

This Year: I know what it feels like to weigh 130 pounds; I used to weigh that not too long ago. I will do what it takes to make it back to my 130 pounds and I will wear my size 8 jeans by June 1!

Last Year: "I need to be healthier with my food and actions."

This Year: I just know incorporating a minimum of five fruits and vegetables a day into my diet, walking 30 minutes a day three to five times a week, and limiting my fast food to once a week, I will make leaps and bounds of progress over last year.

Last Year: "I need to have more fun."

This Year: I am going to schedule fun activities and incorporate them into my personal and family life. I will pick something I know I will maintain and if I need accountability, I will search for the right help and I will get that too!



Stick with Your Resolve for a Healthier You

Are you one of the many that indulged during the holidays and then made the New Year resolution to get fit? Beginning January 1st you were going to eat healthier and work out. This is a noble goal but take heart that eating healthier and getting a leaner, stronger body takes time. And if you've overeaten portions one too many times, or if you haven't been physically active in a while, getting in shape will be a challenge at first.Stick with your program and you will be healthier and feel better. About 1/3rd of New Year's resolvers make weight-loss the primary goal. About 15 percent of those 1/3rd aim to begin an exercise program structured to meet that goal. Exercise does not have to be an all-consuming and excruciating endeavor, just ideally done just outside your comfort zone; think of it as a stimulus. Your body needs a challenge and that challenge - that stimulus - to be able to improve.

Consider a fitness program consisting of exercises that work out the whole body. A cardio workout improves the health and function of the heart, lungs, and blood vessels. Weight-bearing exercises enhance the health and function of the bones, muscles, joints, and connective tissues.

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Exercise and the Importance of Resting

Rest - It's Part of the Exercise Program Too  

Getting rest after a workout helps optimize performance, both physically and mentally.  

You know this and may feel this at times, either as an avid athlete or fitness enthusiast.  Are you one of the many athletes who overtrain, feeling guilty if you take a day off?  Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity.  If you don't take enough rest or provide it with proper nutrition, you could weaken your body.  

Without sufficient time to repair and replenish between intensive exercise, the body will continue to breakdown. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining to watch out for are a feeling of depression, decreased immunity, decreased appetite, increasing joint pain, and when maintaining sports performance becomes largely difficult.

Building proper rest into your training program helps your body adapt to the stress of exercise.  Following aerobic exercise, rest to stabilize your metabolic rate.  Your metabolic rate can remain elevated from 1 hour to 12 hours after you exercise, depending on the intensity and duration.  During the recovery, replenish energy stores by eating within 30 to 45 minutes after you exercise.  For this specific time, the best ratio is a 2:1 carbohydrate to protein ratio. Repairing damaged tissues, and rehydrating muscle cells will greatly increase. It won't take long before you notice you also have time to balance your home, fitness and work goals.  Nutrition is crucial in supporting proper rest and supporting your fitness goals.

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Vitamin D and Calcium: A Healthy Partnership

Increasing bone density is important for our physical health and as we all age.  Calcium is critical in building bone health and density, Vitamin D is needed for the body to absorb this Calcium.  Knowing how much Calcium and Vitamin D are needed to maintain bone health is why I decided to write the Surreal blog for today. I wanted to suggest a few ways to get more of both in your diet, if you need them, and where you should start. 

According to the National Institute of Arthritis and Musculoskeletal and Skin Disease, a division of the National Institute of Health, “low Calcium intake throughout life is associated with low bone mass and high fracture rates.”   According to findings from the CDC last year, about 1/3 of all Americans are deficient in Vitamin D. 

Take a look at these recommendations and assess your own diet, then determine whether you need more or less.  

Good Sources of Vitamin D

• Sunlight
• Supplements
• Food
  • Cod Liver Oil
  • Fatty Fish (Swordfish, Salmon, Tuna, Mackerel)
  • Orange Juice or Milk
  • Eggs (Vitamin D is in the yolk)
  • Dairy Products; Cereals

Good Sources of Calcium:

• Dairy Products
• Fortified Cereals and Soy Beverages
• Tofu
• Spinach, Soy Beans, Beet Greens & Collards
• White Beans

I know that healthy Calcium and Vitamin D levels can help the body tremendously with exercise strength, response to weight control, and of course in helping to support joints and structures of the body.  It is always best to get your vitamins from 'real foods' over processed, or supplements, but making sure the healthy levels are in the body is the first step down the road to better health.  

Zeke Samples - IFA, - IDEA Personal Trainer

Fitness and Wellness Author

Surrealbody@gmail.com

Zeke's 3 Exercises to Prevent Knee Pain

Did you know knee injuries may be linked to weak hips?  

Here are 3 exercises you can do to strengthen your hips and help prevent knee injuries:

  

Gluteus Medius Strengthener: 

Using an exercise band, tie one end of it around a sturdy object located a few inches off of the floor.  Stand perpendicular to that object with the band wrapped around your outer ankle (the foot farthest from the sturdy object it which it is attached).  Lift your leg out slightly at a 45 degree angle.  Hold for a second and release slowly.  Repeat this for 1 to 3 sets of 10-15 reps on each leg.  You will have to turn around to perform the exercise for the opposite leg.  
(See My Photos Above)

Hip-Extensor Strengthener: 

Using an exercise band tied in the same setup as above, lift you leg straight back behind you mentally focusing on reaching for something behind you with your foot, trying your best to keep the hips still while pointing the toes out toward the location you are focusing on behind you.  Hold for a second and release the tension slowly while lowering the leg back down to the start position. You may notice your toes touching the ground before a full 'drop' of the leg is achieved; this is normal.  Repeat this for 1 to 3 sets of 10-15 reps on each leg. 

Advanced H.E. Strengthener Movement (and Notes for It):  

The more you lean forward and down, the higher the ability to raise the leg will be and more gluteal development will occur.  Work up to this movement though, if you are a beginner or performing these movements for rehabilitation purposes.

  

Side Bridge:

 
Lay on your side with your forearm on the floor, under your shoulder and your feet stacked on top of each other. Tighten your core and raise your hips up off the ground, keeping your body formed in a straight line from your ankles to your shoulder. Lower your hips toward the ground but keeping them off the ground. To repeat, simply raise the hips up again. Repeat this for 1 to 3 sets of 10-15 reps on each side.

Advanced Side Bridge Movement (and Notes for It):

This move can work the abdominals, primarily the obliques, by adding a slight twist of the hips at the top of the movement.  The hips pivot slightly to face the ground, while the body is in the raised position.  At this exact point in the movement is where you will feel the obliques.  Then "un-twist" the hips before lowering back to the ground (as in original movement).  

In conclusion, All of these exercises can be performed with different band strengths; find the one that is right for you; move up to a more intense band when ready.  A Foam Roller, as seen below, also is a great device to adjust the Back, Legs, and Hips, providing comfortable pressure and possible pain release.

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

GOALS: Are a Marathon, Not a Sprint

Forget about the scale, forget about comparing yourself to the person next to you, forget about all things that you could be doing instead of being at the gym. This is your time to work on you inside and out and regain the confidence that you used to have, to do things you never thought possible. 

If you work consistently towards making small positive steps on your nutrition and your fitness; you will always be making forward momentum towards reaching your goals. Action doesn't necessarily mean the fulfillment of dreams; it is somewhere that you LEARN.

Ask Yourself The Following Questions

Assess what Emotion you Project from your Self-Assesment

- Is your Mind in the right place to Succeed?

- Do you believe you can overcome the variables in your mind that are current 'road blocks'?

- Once these variables are overcome, will you be happy with that condition or status?

- Do you believe you can be taught to strengthen your mind enough to believe you can achieve?

- Replace the word negative with the word toxic. Now that your 'negative' thoughts are perceived as  toxic thoughts, do you have a more burning desire to eliminate the poison?

Take 2 Minutes to Give Me 7 Positve Words that You are Going to Use to Succeed:

__________          __________          __________          __________          __________

__________          __________

Now, I will give you 15 Words and Words of Wisdom: 

- Will-Power
- Attitude
- Controlling the Choices You Make
- Positive 
- Healthy Arrogance (Deciding that you are better than the choices of the past; with a healthy attitude, your head is held high because you feel and know that you are moving forward)
- Self-Belief (Rely on the ability you have had in your past; the ability that created positive moments within your life that you keep within your mind)
- Adaptation (When you don't know how to see the future, you need to set Goals so that, in time, the future will be written in alignment with your deep desires and awareness)
- Accountability (For yourself or under the guidance of another), Accountability creates a better 'YOU'. Take Responsibility
- Make Moves to Position Yourself Strategically (I think of a game of Chess; it is a visual that helps me)
- Determined
- Forget How Much it Hurts and Try Again
- Victorious
- Worrying is a Waste of Time; It Doesn't Change Anything.  It Messes with Your Mind and Steals Your Happiness
- Many of your Obstacles...are Obstacle Illusions...
- Fortunate

Now, CAN YOU FEEL IT??

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

If You Feel a Current Void in Your Life, How is Your Nutrition?

Have you ever had cravings for particular sweet treat or salty snack, but the craving doesn’t go away after eating it?  Sometimes the cravings we think are for foods are actually for other things missing in our lives. Maybe you really want a break from work...maybe just a brisk walk would satisfy? But, you won’t find either of these things on your plate.

When I learned the truth about cravings, I was also surprised to learn how important it was for me to feel fulfilled in other areas of my life in order to become truly healthy. When I did get healthier, my whole life changed. 

And all those cravings? They disappeared because I was being “fed” in other areas of my life, and I was conscious of eating foods that kept me healthy and energized.

Learning how to eat right for your body's needs, can give you so many benefits for life and better your environment.  A possible career shift, falling in love, taking a trip to relax and mentally "check out", all are great examples of lifestyle change that can be triggered with proper nutrition.

Many smartphones have apps that can help you track your nutrition; the app keeps a record of what you are eating and then sums up the amount of calories for you at the end of the day.

Jawbone UP™

Another device, the Jawbone Up™ can not only track your nutrition, but also your exercise amount and when you are sedentary for more than 20 minutes, it will tell you to get up and do something! HA!

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com