Newsletter: FOUND: The Fountain Of Youth

Found: the fountain of youth

 

Turns out the sought-after magic elixir has been right under our noses! 

I'm talking about water. Pure, simple water.

Before you scoff at this idea, check if you're dehydrated. Sadly as much as 75% of adults suffer from mild, chronic dehydration, a condition that dramatically works against your weight loss efforts.

Here is why water consumption must be at the top of your list in your quest for a fit, healthy and athletic body...

Water does all that?

Though you probably don't think about it often, water is the most essential element, next to air, to your survival. The simple combination of two parts hydrogen, one part oxygen makes up more than two thirds of your body and is involved in a host of bodily functions that we routinely take for granted.

Just to name a few:

• Water works to regulate the thermal condition of your body
• Water serves as a lubricant in your joints
• Water helps flush toxins from your blood
• Water gives your skin a clear, glowing complexion
• Water assists with digestion, pulling all the usable nutrients out of foods
• Water aides in disease prevention (Drinking 8 glasses a day has shown to reduce your chance of colon cancer by 45% and bladder cancer by 50%)

What about fitness and fat-loss?

You've probably heard that you need to drink plenty of water in order to drop weight, but did you ever wonder why? What does water have to do with decreasing your calories and increasing your activity level in an effort to shed pounds?

1. Water is a natural appetite suppressant
Fill your stomach with a glass of water before each meal and you will find that you won't eat as much. This also works on snacking throughout the day, keep hydrated all day long and watch as your desire to snack decreases.

2. Water increases your body's ability to efficiently metabolize fat
This process begins with your kidneys receiving enough water to function at their peak, which in turn helps your liver reach optimal efficiency in removing toxins and waste from your blood. With your liver working at maximum capacity, fat will be metabolized at a higher rate. This means a decrease in your overall body fat. (And who doesn't want that?)

3. Water is the perfect substitute for high calorie beverages
Want to super-charge your fitness results this summer? Well, this is the most effective way to utilize water toward your waist-shrinking efforts. Most of us consume more than our share of calorie-packed beverages. Smoothies, shakes, frozen mochas, soft drinks...you get the idea. When you trade your high calorie beverages in for a tall glass of water you will expedite your results in a major way.

The Other Side of the Story...

Now you know that drinking sufficient amounts of water will help you reach your fitness goals faster than ever, but you should also know that failing to drink enough water comes with serious consequences...

• Your body will shift into "preserve" mode—which means you will store more fat.
• Bodily functions will slow—leading to an overall decrease in energy levels.
• Headaches will become an expected nuisance—your brain is over 70% water.

To avoid dehydration check out the following 5 Hydration Tips:

Hydration Tip #1: Caffeinated beverages—such as coffee, soft drinks or energy drinks—cause your body to lose water. After you enjoy a dose of caffeine replace the lost water by drinking 2 times that amount in water.

Hydration Tip #2: Add a slice of lemon to your water to spice things up.

Hydration Tip #3: Always carry water with you throughout your day—keep a bottle in the car, at your workplace and next to your bed.

Hydration Tip #4: Exercise and hot summer days both increase your body's water requirements—make a mental note to drink before, during and after exercise or while out on a hot day.

Hydration Tip #5: Make it a habit to begin your day with a large glass of water then drink a glass before each meal and one between meals.

Bonus Hydration Tip #6: There is one other thing you can do to achieve you fitness goals in the shortest amount of time possible – work with a certified fitness expert like me!

Want to know more? Just call or email today to set up a consultation, after all, getting you into great shape is my passion.

Balancing Act

Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body.

Savory Broccoli Rabe

Here's a delicious way to dress up broccoli rabe. Broccoli rabe is a non-heading type of broccoli with long thin leafy stalks that's topped with small florets. It's packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health. Servings: 6

Here's what you need:

• 3 Tablespoons pine nuts, toasted
• 2 bunches broccoli rabe, stems trimmed
• 1 teaspoon olive oil
• 3 garlic cloves, minced
• 1/4 cup kalamata olives, halved
• dash of freshly ground sea salt
• Juice from 1 small lemon

1. Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
2. In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in a serving dish, sprinkle with pine nuts and toss with lemon juice.

Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and over 2.5g protein. 

Why Choose Advocare...

So, you’ve heard about Advocare and have many different questions about our products huh?

Well believe me when I say I was probably the MOST skeptical person about Advocare when I was first introduced to the products. All of that is in the past however as this company and the products they offer has definitely proved to me over and over again that they are bar none – THE BEST in the Supplement Industry!!!

Why is that? Amongst so many reasons, just check out my TOP 5 Reasons right now!!!

After going through this very short and incomplete list, I invite you to contact me so we can set up a time to talk more. There is just way to much information for me to put on this blog. My email is coachseanmurphy@gmail.com

So, here are my TOP 5 reasons why I CHOSE Advocare over any other company out there.

#1 – Science and Medical Board – Now for most people, they would probably look at the customer testimonials first or the Sports Endorsers. Both are great and they do make my list - however, The fact is, when I looked at this company, ONE name stood out and that was Dr William Kraemer.

You see, I have been in the health and fitness industry for over 10 years and everything I have ever studied, from sports and medical journals to my certifications has had HIS name on it.

Dr. Kraemer is THE expert and leading authority in the Sports and Science Industry and is still a Professor of Kinesiology and Sports Medicine at the University of Connecticut. After taking a further look at Advocare, I then learned about the other members of the Science and Medical Board and I invite you to do the same.

#2 – The Products – Ok, so Advocare is a supplement company right? YES! and everybody and there brother sells supplements so what makes our so different? Well, thats what I had to be sold on because I know supplements! I had to swallow a little pride when I tried some of their products and let me assure you, NOTHING out there can touch this company and what they offer. The products DELIVER!

They taste good, they are SAFE (I’ll get to more of that later) and they WORK!!! 

#3 – My Clients – I put my clients here because I truly have a passion to give them my absolute best each and every day. I want my clients to live and lead a very long, happy and active lifestyle.

I truly believe in these products and when I see the positive changes they are getting each and every day I am constantly reminded of why I do this. I love my clients and thats why I will only recommend the safest and best products for them to use! See some of my clients here!

#4 – Athletes Use Them! And when I say athletes I am not talking about just your average guys getting together for backyard football once a month. I’m talking about Champions! Champions like Drew Brees from the Super Bowl Champions – Saints, Hendricks Motor Sports, Stanley Cup Champions – Detroit Red Wings and Dallas Stars, Olympic Champions – Team USA Women’s Soccer and so many more.

They are also the title sponsor of the Advocare 500 at Atlanta Motor Speedway in the NASCAR Sprint Cup Series and is the title sponsor the V100 Independence Bowl – so that makes Advocare the only APPROVED supplement for athletes in the NCAA!

#5 – Informed Choice – This is the icing on the cake for me as a Fitness Expert. Informed Choice is an independent company in the U.K that tests our products (and other supplements as well) for over 200 Banned Substances and Ingredients. Through this company, we KNOW Advocare products are SAFE and contain only the highest and purest of ingredients for us to consume. This is why our products are used SAFELY by the NFL (which by the way is found in ALL 32 locker rooms), NHL, NASCAR, Olympic Athletes, NCAA and many, many others!

So there you have it – my TOP 5 Reasons why you can use Advocare with COMPLETE confidence of their safety and effectiveness!

To view any of these facts or to order your products now, Visitwww.advocarefitbody.com or email me for further details!!!

In good health, vigerous EnErgY and ChaMpiOnS AttiTUdE,

Sean “Mayhem” Murphy!!!

No Energy To Workout?

So I started writing this piece today when Khalil  (one of the Cheer coaches at USA) walks into the room and engages me in conversation about how some of the girls are not improving in their performance with their cheer routines, skills and tumbling.

We dug deep into and it all came back to nutrition - or lack thereof.  I shared what I had written here and we decided right then, people just don't get the importance of nutrition!  So pay attention and FINALLY learn what it is all about!

I get this all the time - "I don't get it - I try to workout but I don't have the energy and can't get results."  That's when I ask - how is your nutrition?  Typical feedback - "I think its good."  You think?  You THINK??  That's exactly the problem right there, you should KNOW whether or not your nutrition is helping you or keeping you away from your fitness goals... So in this article I'm going to lay it down for you.

Do you ever feel like this?  You try to workout but you seem to lack the energy and muster to get through a simple 20 minute cardio routine? 

And anything more intense?  Forget it!

You see, your body simply cannot run at high performance when you are feeding it junk from fast food lanes that are high sugar and fat laden - so Listen UP!

Think about this for a second... a high performance sports car such as a Corvette needs the right high octane fuel.  Put 87 octane in the tank and what happens?  Its performance is compromised causing unneccesary wear and tear on the car and many other parts of the engine.  Keep using this lower grade fuel and eventually you will have major issues with your engine that are very costly.

The same is true with the human body.  Feed it with junk that offers no nutritional value and your body will become sluggish, tired, lack mental focus and suffer from the non existent nutrients or poor ingredients found in highly processed and junk foods. 
Eventually it will break down completely! 

This will cause an over weight and sore body that lacks energy and suffers muscular fatigue in which will cause you to give up completely.

Worse case scenario - the body will become susceptible to serious injuries or you will become sick and suffer from a major illness in which you will need to seek medical attention.

The truth is, your body is dependent on good quality nutrition to be able to handle your exercise or training regimen. 
In fact, the more you workout or train - the more you need this high quality nutrition!

When you're placing higher demands on your body and don't give it the right nutrients found in protein, carbohydrates and healthy fats its needs, it will pay you back with a broken down, sick, tired and fat body - And I guarantee you will NEVER get the lean body you are desiring or improve in a sport you are "training" for. 

And please, don't even get me started about the starving yourself thin crap!  So you want a skinny, frail and again, broken down body - go for it, but not on my time!

Check this out - REAL ATHLETES know nutrition and the importance of eating right!  

So if you are desiring to perform as an athlete does or have the look of an athlete or even compete! -  Take the responsibility to EAT like an athlete!

Right here I am going to break it down for you some very easy to follow RULES to follow so that you get the most out of our workout program so that you will Build Lean Muscle.

No, not become the size of Arnold - LADIES I am talking to you here.

But to Burn Fat, Stay Healthy, Increase your energy and recover between workouts and your sporting events.

1.  Eat Real Food! - Get Rid of the Fast Food, frozen dinners and highly processed foods.  Eat chicken, eggs, fish, raw nuts, fruit, vegetables and eat these regularly every 3-4 hours throughout the day.

2.  Eat a pre-workout Meal consisting of a good lean protein source and complex carbohydrates.  Eat this 30-45 minutes before you train or before your competition.  This does not need to be a heavy meal!  Something light that will provide you with extra energy to go the distance and train your butt off!  Personally, I have about 3 meals in me before I get to my workout for the day and then I use my supplement regimen as my pre-workout energy boost.

3.  Eat a post -workout Meal consisting of quick digesting protein and simple carbohydrates.  This truly is the ONLY time when simple sugars are ok to consume.  You can keep it simple with a glass of chocolate milk!  I choose to use a post-workout shake.  What ever you use, get this into you within 30 minutes after you finish your training.  Those who do this lose up to 300% more fat than those who don't.  Plus, you are giving the body the valuable nutrients its starving for to start re-building muscle tissue and replenish glycogen stores it has burned up.

4.  PARENTS!  Stop making excuses!  Plan your meals!  Pre-cook and have healthy snacks available at all times.  Our vending machine at the gym goes empty in a matter of hours sometime and its loaded with junk!  The kids at USA Cheer are literally starving and of course they are... they are burning up every energy source they have within the first 45 minutes of their practice and I've seen these kids train for 2-3 hours at a time!!  Bring healthy snacks for them!

5.  Get a good nights rest!  Ok, so this doesn't fit into nutrition here but listen up... your muscles recover and grow during rest.  If you want your body to be ready for the next workout or competition, you had better allow it to have every advantage it can get of complete rest and that means LIGHTS OUT!

6.  Supplements - YES!  I am throwing these in here as my final word.  Athletes use supplements and specifically they use Advocare!  Google Advocare, do your own research.  I have enough postings on here about Advocare - why?  Because they WORK and if you want the best - whether for yourself or your child athlete, do yourself a favor and get more information today!

With that said, I am available for Nutritional consultations at Mayhem Fitness & Cross Training and we hold regular FREE Nutrition classes as well.  Get in touch with me to find out when our next class is and stop complaining about how you or your child is not making the progress you want!  

Give me 24 Days to prove this to you!

Committed to your success,
Sean "Mayhem" Murphy