Transformation Fitness

Buy the Clean 15! If the cost of buying all organic isn’t within your budget at the moment, fear not. Here’s a look at the Environmental Working Group’s 2011 Clean 15 list:

1. Onions
2. Sweet Corn
3. Pineapple
4. Avocado Avocado
5. Asparagus
6. Sweet peas
7. Mango
8. Eggplant
9. Cantaloupe (domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms

IGNORE the scale! It lies to you. Instead pay attention to your mirror and your clothes. Be patient when you start training/dieting – it doesn’t come easy. Remember you’ll achieve more in three months of dedicated training and eating than a year of hit-and-miss stopping and starting. It takes time but it’s worth it in the long run.

Join me for a 30 Day Fit Program. Includes a fitness and nutrition guide, high quality nutrition supplements, a month of coaching with 24 hour email access and a weekly phone call…it’s a sure way to lose weight and gain lean muscle tone!

When coaching my clients I advise more of a focus on vegetables than fruit because they have more fiber, more nutrients and are more filling. Let fruits be more of a treat for you. They are great for a sweet tooth craving! Make veggies an abundant part of your diet. Try to consume 7-10 servings a day.

Our daily lives now feature a higher exposure to toxins through poor diet, processed foods, pollution and other sources, which leads to more health problems and illnesses. Even though our body naturally detoxifies itself daily through the liver, lungs, lymphatic system, skin, urinary system and digestive tract, more toxic residues can be found in our human fat, tissues and organs because of our living circumstances. If we undertake a detoxification program with clean, natural plant based supplements, and organic food and clean water, we can help cleanse our bodies which in turn make us feel healthier and stronger.

Our digestive system is one of the most important organs in the body detoxification process, in addition to the colon, liver, lungs, skin, lymph and kidneys. When our digestive tract undergoes cleansing, our body can process food faster into energy and remove toxins more quickly.

The following are indicating signs of your body suffering from toxicity:

• Recurring fatigue or low energy lulls in your day
• Unfinished digestion and/or bloated or gassy
• Chronic constipation (or average 1 or less bowel movements per day)
• Loose stool or blood in stool
• Having excess weight/fat (our bodies store toxins in the subcutaneous fat tissues to draw excess toxins away form the organs)
• Trouble losing excess weight/fat
• More occurrences of colds and flu and other illness
• Weak stress control
• Frequent headaches
• Imsonia or sleeping for longer than usual
• Joint pain and/or muscle aches
• Varying mood swings and/or Depression
• Reduced libido

Here is a checklist of health problems that result from toxicity. They are signs that you need to detox your body.

• For the digestive system, you may have indigestion, heartburn, bad breath, constipation, bloating,irritable bowel syndrome, protruding abdomen.
• You may also experience hives, eczema, very dry or oily skin, dark eye circles, puffy eyes or rashes if your dermal system is not working properly.
• As for the immune system, you may get allergies, more colds and flu, tiredness and cancer.
• Sore joints, neck/back pain and fibromyalgia are signs of a muscoskeletal system being loaded with toxins.
• You can suffer from sore or swollen lymph nodes if your lymphatic system is not working well.
• For the endocrine system with high toxin levels, you may suffer from over-sweating, night sweats, diabetes, strong food cravings and being overweight or underweight.
• Indicators of a toxic-overloaded nervous system include insomnia, dizziness or hyperactivity.
• Kidney stones, fluid-retention and dark-colored urine mean a highly toxic urinary system.
• If you frequently cough or wheeze or experience shallow breathing and nasal congestion, your respiratory system may have high toxin levels.
• High blood pressure, high cholesterol and heart disease point to a cardiovascular system having high toxins.
• Having irregular periods, yeast infections or PMS indicate a toxic reproductive system.
• If you have mood swings, depression or experience anxiety, your body is telling you that you have high toxin levels.

Mild symptoms can be improved by a basic body detox program. Chronic health problems can be alleviated following a proper detox program with the help of a health professional trained in detoxification and nutrition. It would be my pleasure to assist you in achieving improved health and quality of life through one of my detox programs. We offer a 7, 14 and 30 Day program with full nutrition coaching for each. Call or email me today for more info. 701-210-0369 or rexcausey@rexcausey.com

Should you find you do not have any of the above mentioned symptoms, your health is in very good order. Doing a body detox from time to time can help you keep your health in excellent condition as you age.

Single leg, or unilateral training as it is sometimes called, is becoming increasingly popular around the world, and as far as we can tell, for very good reason due to the benefits it plays on your functional strength.

When performing unilateral exercises your body weight plays a much greater role in the level of resistance. For example, try comparing the ease of performing an unweighted two legged squat with that of a pistol squat (shown in picture). The pistol squat it is significantly harder because of the way your loss of balance forces you to work extra hard to complete the movement. The benefit to you of performing an exercise such as the pistol squat therefore is that it is a more functional way to train.

Double leg training doesn’t necessarily translate into unilateral strength. For example there are many people that can barbell squat 2 times or more their own body weight for reps but struggle to perform even one deep pistol squat. Obviously if you are training in a more functional way, you will develop more functional strength. This is very much the case with unilateral training.

One of the other things I love about unilateral training is how it forces you to really work hard to maintain balance. This balancing work is done by the recruitment of extra stabilizer muscles. The development of these muscles results in a stronger, more balanced, more functional and more injury free lifestyle (and workout program).

Put down the Mr. Wilson volleyball and listen up before you go completely crazy! Many people think nutrition is about perfection and strict regulations and horrible rules. This is just false. I contend Nutrition is simply about progress over time, short term daily/weekly and long term monthly/yearly. What are you doing daily to make a difference in your health and fitness today? It starts with little steps that accumulate over time into BIG results. One way I recommend getting off the island of despair in your fitness journey is to start a body cleanse and detox program. Experts say a 30 day detox is important 2 times per year with occasional shorter 7 day detoxes throughout. My clients see tremendous results when we incorporate detox into our regiment. The program and supplements of choice for me come from Arbonne, a great company with botanically based, zero soy/gluten and GMP certified products. We have found the best value and greatest body transformation is in the 30 Days to Fit Detox Kit. Ask me now how to order your Fit Kit and get the best value on them! See my contact info. (If you believe in me, my service and in helping others reach their God-given fitness potential then please forward this to just 3 friends who you care about.)

Live well. Eat well. To Your Health!

If you have been a repeat dieter and keep running into the same scenarios over and over, of weight loss followed by weight gain, you are far better off struggling through the frustrating process of change in your lifestyle than doing the same old things you have already tried. Change takes change and the only change that really works is the change you discover as an individual.

If you want something you have never had before then you must DO something you have never done before!

I find that when I do consultation with my clients
the one meal that is done wrong is the breakfast.

Now I won’t get into “should you skip breakfast or not” because in reality…there’s no such thing as “skipping breakfast”.

Breakfast is the first meal of the day and it literally means that you are “breaking a fast”.

So unless you are not eating for the whole day, the first meal you put into your body can be considered your breakfast regardless of what time you eat it.

I hope that makes sense.

The fact remains: Breakfast is still the most important meal
of the day.

Because it sets the tone for the foods you’ll eat the rest of
the day, the leaner you eat in your first meal the leaner your other
meals will be.

If you start your day off with junk then you’ll most likely
continue that trend for the rest of the day.

And to make it even worse: Today’s food advertising totally
messes up what society “believes” is a healthy breakfast and
what is not.

And today I’m about to clear that up.

Here is a quick list of the Top 5 WORST Breakfasts to stay away
from:

* Pancakes with syrup, donuts, cinnamon rolls, “breakfast
danishes”: Those aren’t foods, they’re desserts.

* Bagel, toast, muffin, English muffin: giant balls of “carbs”,
i.e. chewy, crunchy sugar. Did you know that bread — even
“heart-healthy” whole-wheat bread–has the same glycemic index
as Skittles?

* Cold cereal: like bread, it hits your bloodstream even faster
than white sugar. Yes, even Grape-Nuts and all those “healthy”,
“high-fiber” cereals that taste like ground-up twigs…adding
white sugar to your cereal actually drops the GI!

NOTE: This goes for Kashi cereal as well despite what they
claim. Kashi is just more over-processed refined carbs masquerading
as a real-meal.

* Orange juice, all fruit juices: liquid fructose. Basically a
soda with some vitamin C. Have you ever seen how many oranges
it takes to make a glass of orange juice?

* Oatmeal: a bit of incomplete protein and lots of ‘carbs’
(sugar). Do you eat plain oatmeal? Really?

So What Should You Eat For Breakfast?

The funny thing about all of those breakfast sources I listed
above is:  They are all processed foods.

All you have to do is stick with your whole food sources such
as:  eggs, veggies (yes veggies), chicken, fruits etc..

My go-to breakfast is an omelet made with broccoli, onions,
and kale.

I know that list may have shell-shocked you a bit but it’s
my job to tell you not only get you into your best body but
also to give you the uncensored truth.

Start testing out your new breakfast using whole foods instead of
the bad ones I listed above.  I’m pretty sure just by reducing
those foods in your diet you’ll see a change in the waistline

Well, stop and think about this…

All the Colas (and sodas) are extremely acidic -they have a pH Level of around 2.5. OK, maybe if we just neutralize that extremely acidic cola by drinking some water! It will take about 32 glasses of water with a (pH level of 10.0) to completely neutralize that one icy cold cola! And remember, plain water is not even close to an alkaline level of 10. which is extremely high – plain water is closer to around 7.-7.2. – You can purchase specialty water with high levels of alkalinity – but do you really feel like drinking 32 glasses ? Either way – just isn’t healthy!