BLOG.CAROLMEDINAFITNESSSTUDIO.COM

Loose weight once and for all with Online Dieting

Carol Medina — Sun, 29 Aug 2010 17:58:41 GMT

A Canadian study confirmed that people who were subscribed to an email dieting list in which they received fat loss, dieting, and exercise advice were able to loose weight faster.

This Canadian research team studied two groups, one of groups was sent out fitness and diet advice and tips to their inboxes and the other group did not. The study showed that ALL of the people in the group who received the emails made changes to their lifestyles towards a healthier life while ALL those not receiving the emails did not.

The convenience of emails and online communications has facilitated getting exercise advice, support, and accountability for those wanting to enhance their life for a healthier life and achieve permanent fat loss.

Take advantage of technology advances in a positive way instead of allowing the negatives sedentary effects of technology, such as, watching tv, drive throughs, and shopping online. Sure it adds convenience and saves time, so therefore, shouldn't this open up time to get off our butts and get active? Join our newsletters for fun and creative ways to add fitness, improve your diet, and get to your goal once and for all!

Join our newsletters now at www.Dialedinfitnessonline.com & join our online community at http://community.dialedinfitnessonlineprograms.com
Sent on the SprintÂ® Now Network from my BlackBerryÂ®

Nutrition Tip: Whole Grain Goodness!

Carol Medina — Thu, 19 Aug 2010 13:09:00 GMT

100% Stone Ground Whole Wheat products are the way to go when it comes to eating high quality wheat derived carbs. They are loaded with more fiber, reducing you risk for heart disease, cancer, and other health related diseases. Focus on Oats, Barley, Bulgur, Quinoa, Brown Rice, Millet, Buckwheat, and Ground Flaxseed.

Also, include Muscleology's Myofiber into your daily nutritional plan. Each serving contains a whopping 6.5g of Fiber. Not only that, but Myofiber also provides you Omega 3,6,9 & CLA, flaxseeds, and other vital ingredients for optimal health, metabolism, and fat loss! Contact me for free samples of Myofiber and I'll include all the other samples of Muscleology's supper effective products, like Nitro Pro, Lipoburn CTX, Lipoburn for women, and DPXcuts too (all you pay is $5.99 shipping).

Learn more about Myofiber at
http://shop.dialedinfitnessonline.com/MYOFIBER-ADVANCED-FAT-LOSS-DIGESTIVE-FORMULA-MYO454.htm

Fitness Tip: Surround yourself with winners

Carol Medina — Tue, 17 Aug 2010 12:32:00 GMT

One of the key qualities of successful people is that they avoid negative individuals. Instead, they choose to spend the majority of their time surrounded by those who have already achieved what they seek to achieve.

So if your goal is to weigh 135 pounds through healthy eating and active living, then seek out others who already live a healthy lifestyle and have achieved their weight loss goals. Hanging out with people who just talk about getting in shape, but who never take persistent action, will increase your chances of never reaching your goal.

1 Simple Success Trick:

This simple trick applies to all aspects in life and it's extremely effective to help you reach goals that once were thought to be unattainable!

"If you want to accomplish big things, your actions need to match your goals."

It's that simple. Take action. Every single day make progress; even in small increments. All that matters is that you refrain from making excuses, take a self examination of obstacles and challenges you face, and take action towards improving one at a time.

Need help to create an effective plan? One that makes you accountable, teaches you proper healthy behaviors, motivates you, and gets you in your best shape ever sooner?

Then join Dialed In Fitness Online Training Programs.... The Solution to Permanent Fat Loss!

Get results now with your customized exercise and nutritional online program! Contact me for more information at http://dialedinfitnessonlineprograms.com/

Fit Tip: Reduce the Pressure

Carol Medina — Sun, 15 Aug 2010 05:08:00 GMT

Stress can be an incredibly powerful drag on your fitness and health. Study after study has found that when a person is stressed the body reacts. Results of stress can lead to high blood pressure, tension headached, upset stomachs, and many other ailments. Exercise is probably the most effective defense against stress in your life. You are in the middle of a high inyesity interval sprint/jog workout, are you thinking about being stressed? NO! You are just trying to survive this training session. So keep your stress in check with good quality well balanced fitness training.

Are you looking for effective, high intensity, and stress relieving workout programs?

Join Dialed In Fitness online programs today!

Exercise of the day: Step Ups On Bench

Carol Medina — Fri, 30 Jul 2010 13:04:00 GMT

The Step Ups on Bench is sure to help tone and work your thighs and buttocks, as well as, burn calories and fat! Add this exercise to your leg routine for an overall sexy and lean lowerbody!

The best thing about this exercise, you can do it anywhere! Onto a bench at gym, a park bech, a firm and stable chair, box, etc.

Trainers Tip: The higher the step, the harder it is, applies more focus on the glutes, and burns more calories! Beginers start with a small step, intermediate and advanced trainees, cranck up the intensity by speeding it up, adding weight in form of dumbells, medicine balls, and my favorite: weighted vest.

Click Here to register for my online training programs where you get a detailed program tailored towards your goals. You can also see all exercises in photos & videos. Come see it in action!

Fitness Tip: The Risk of Not Taking Care

Carol Medina — Thu, 29 Jul 2010 18:50:00 GMT

Eating a healthy diet combined with staying physically active and maintaining a healthy weight can cut cancer risk by 30 to 40 percent, according to the American Institute for Cancer Research.

Join Dialed In Fitness Online Training Program today and your mirror will be showing a new you in less than 30 days -- guaranteed!
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You determine the level of all of your life's success & accomplishments!

Carol Medina — Tue, 29 Jun 2010 21:45:00 GMT

"You're a product of your environment."

While this is certainly true to some extent, especially when it come to children - we must personally agree to subscribe to the opposite...

"your environment is a product of you."

As an adult - and an entrepreneur - or any self motivated individual, we have to refuse to let our success (or lack of it) be dictated by someone or something outside of our control.

In fact, the foundation of success in anything you want to accomplish in life can be boiled down to one word:

Responsibility

Once you accept that, everything else becomes much easier.

You must put your goals into priority, then take proper ACTION, and make a sincere determination to succeed!

Dialed In Fitness......
Dedicated to assist you, educate you, and motivate you to achieve your fitness & health success!

Figure Girl's Super Antioxidant Drink

Carol Medina — Fri, 25 Jun 2010 12:37:00 GMT

Figure Girl's Super Antioxidant Drink

Packed with antioxidants, "real" all natural, low sugar, omega's powerhouse drink from Figure Girl's nutrition collection that will leave you energized and refreshed.

Ingredients

2 oz Almond Breeze Unsweetened Vanilla
1 tbsp 0% Greek Yogurt
8 oz Green Tea Lemon Ginger
200 ml Green Tea Powder
1 tsp Organic Acai Powder (navitas Naturals)
1 tsp Organic Goji Berry Powder
1 tsp Raw Maca Powder
1/4 tsp Cinnamon, Ground
1/2 tbsp Flax, Ground
1/8 tsp Ginger Powder
1/2 tsp Parsley, Dried
1/2 tsp Dried Celery
0 tsp Stevia Extract
1 Prune
1/4 tsp Banana Extract, Imitation
1 tsp Barlean's Mango Omega-3 Swirls
1 tsp Walden Farms Appricot Fruit Spread

Directions

Brew tea with 4 oz of water; pre hand and have it chilled. In a small food processor cup, add all ingredients together. Add a lot of ice and blend until fully blended and all ice has crushed (makes a smoothie or icee consistency).

Nutrition Facts

Calories 155

Calories from Fat 54.6

Total Fat 6.07g

Saturated Fat 0.17g

Cholesterol 0mg

Sodium 118.98mg

Total Carbohydrate 20.44g

Dietary Fiber 4.5g

Sugars 5.83g

Protein 3.99g

If you like this and want to see more? Subscribe to my newsletters at www.dialedinfitnessonline.com!

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Meet your daily requirements of EFAs (essential fatty acids) with Prograde's EFA icon!

Carol Medina — Thu, 17 Jun 2010 22:02:00 GMT

If you read my post yesterday, then by now, you understand how important it is to get in your essential fatty acids (EFAs) on a daily basis.

If you haven't, read the article on my Blog written by Cassandra Forsythe-Pribanic, PhD, RD, CSCS. Its important that you learn this.

Take advantage of the Prograde Sale and ensure you obtain your daily amount of EFAs with Icon! I took advantage of this and stocked up! I placed an order for a few bottles; this way, I not only safe, but ensure I never miss a dose!

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Promotes fat loss by supporting healthy blood sugars.*

Supports heart health*

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Supports mood balance and provides relief of PMS symptoms*

Contains over 47 times the antioxidant power of fish oil and lutein

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Prograde store on sale at 15% off!

Simply insert the coupon code CEO15 when you go to checkout. But be sure to hurry because this sale ends this Friday, June 18th at 11:59pm EST.

I recommend getting started by adding EFA Icon to your shopping cart right now.

Use your coupon now at: http://carolmedinafitness.getprograde.com!

Enter this code in the coupon field when checking out to save 15% off anything on our website.

Coupon code: CEO15 (coupon expires June 18th at 11:59pm EST)

Learn all about EFAs: Are Essential Fatty Acids Really Essential?

Carol Medina — Thu, 17 Jun 2010 03:52:00 GMT

It's a very simple question. But a very important one.

Learn all about EFAs!!!

What exactly are EFAs? Why are they so essential? How can we get them in our diets?

You do NOT miss out on this article by Cassandra Forsythe-Pribanic, PhD, RD, CSCS.

It's based on science, not guesswork. Yet it's easy to understand.

--------------------------------------------------------------------------------------------------------------------------------------------------------

Why Everybody Needs Omega-3 Essential Fatty Acids: Part I

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Discover how to save 15% on Omega 3’s and ALL of our awesome Prograde products

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To many people, “fat” is one of those three-letter words that instills fear of heart disease, obesity, and a lifetime of bad hair days (I’m kidding about that last one… sort of). But one type of fat that has joined the popular crowd of nutrients such as amino acids and dietary fiber, is essential fatty acids.

Essential fatty acids (EFAs), have steadily become the new buzz word in nutrition for several important reasons. The biggest reason is it’s prefix, “essential”. Yes, fats in this category are something your body can not make, but need for survival and to prevent deficiencies. This is in contrast to many other nutrients that your body can actually synthesize, like carbohydrates and some proteins. As such, EFAs must be obtained by eating certain foods and taking dietary supplements regularly. You can think of them like water or calories; without either of these, your body will not function properly and will eventually suffer ill fates.

But what is it about EFAs that makes them so, well, essential? And, what happens without them? Finally, how can we get them in our diets and what are their benefits? Continue reading to learn everything you need to know about this special class of nutrients.

All About Essential Fatty Acids

EFAs fall within the category of dietary fat. In foods, fat is actually a structure made up of several different types of fatty acids attached to a compound called glycerol. This whole unit together is known as a triglyceride, pictured below:

A triglyceride basically looks like the capital letter “E”, and each arm of the “E” is a fatty acid. These fatty acid “arms” are chains of carbon molecules linked together in varying lengths, and with different amount of attachments (or bonds) between each carbon. Chains with only single attachments are known as saturated fatty acids (SFAs), those with one double attachment are known as monounsaturated fatty acids (MUFAs), and those with two to six double attachments are called polyunsaturated fatty acids (PUFAs).

EFAs are a type of PUFA; they have one or more double bonds, and they‘re further categorized into one of two classes: Omega-6 or Omega-3. The omega-6s are named because their first double bond is six carbons from one end, where omega-3s have their first double attachment three carbons away.

The essentiality of two of these omega fats, linoleic acid (LA, an omega-6), and alpha-linolenic acid (ALA, an omega-3) is because humans, and all vertebrates for that matter, do not have the enzymes to make them from other fats in the diet. Plants, however, do have these special enzymes and are one of the main dietary sources for us. Humans can also get them from eating animals that have consumed these plants and have now accumulated them in their body fat stores.

As you can see from the table above, there are many ways to get omega-6 EFAs into your diet. However, obtaining omega-3s is a bit more difficult. To make matters worse, consuming too few omega-3s compared to omega-6s has been associated with higher rates of inflammatory diseases like heart disease, diabetes, arthritis , cancer and inflammatory bowel disease. It has been suggested by some experts that humans should ideally consume no more than a 6:1 ratio of omega-6 to omega-3 fatty acids, with lower levels recommended for certain conditions.

Finding The Right Omega Balance

Starting in the 1900s, the North American dietary fat consumption drastically changed. With new industrial processes and a greater demand for food to feed a rapidly growing population, we shifted from eating fats in their natural state to those in packages and pre-prepared forms. We also became highly scared of saturated fats, like those in butter and tropical oils, and so turned to margarines and refined vegetable oils.

Fatty fish also became less popular because we thought fat was deadly, so we choose less-nutritious white fishes and low-fat versions of poultry and meat (and, of course, we had to cover them in breading and high-sugar sauces). Finally, because we were eating so much beef and chicken, these animals had to fed grain-based diets instead of naturally grazing on grass - there was not just enough pasture to keep up.

All of these food changes has lead our current population to have a diet heavily-based on omega-6 fats, with very few omega-3s. The margarines, fish, beef, pork and poultry we eat now are all dominant in omega-6 linoleic acid (LA). In turn our dietary ratio of omega-6 to 3s is much different than our healthier ancestors: it’s been estimated that we currently eat an omega-6 to omega-3 ratio of 15-20:1, compared to 1:1 many years ago (when heart disease was not the #1 killer at such young ages).

During evolution, omega-3 fatty acids were found in most all foods consumed: meat, wild plants, eggs, fish, nuts and berries. But now the picture has changed and our health has suffered. True, other factors come into play, like lack of physical activity and excessive sugar intake, but dietary fat imbalance plays an important role.

The problem with excessive omega-6 fats is that in the body are many:

•   Omega-6 LA competes with the normal metabolism of omega-3 ALA to EPA and DHA, so that much less can be made in the body through the normal omega-3 pathway.

•   Omega-6s drastically reduce incorporation of omega-3 EPA and DHA into cell membranes when they are consumed in the diet (normally, EPA and DHA would be placed into membranes).

•   Omega-6 fats in the body are highly susceptible to free-radical attack and produce compounds such as oxidized LDL cholesterol which contribute to atherosclerosis.

•   When consumed as part of a normal diet, omega-6 ALA is converted to pro-inflammatory products (prostaglandins, thromboxanes, leukotrienes) which contribute to plaque formation on arteries, allergic responses, increased blood pressure, and tumor growth. Omega-3s have the opposite effect:

Basically, many current common diseases can be linked back to excess omega-6s in our food supply, which leads to chronic inflammation. The solution then is to reduce our intake of these fats and increase our intake of omega-3s. But remember: a balance is important and some omega-6s are still essential.

What Is The Ideal Omega-6 To Omega-3 Ratio?

In today’s society, it’s practically impossible to get a 1:1 ratio of omega-6s to 3s as we did in the past. Also, EFA experts do not recommend we strive for this since we have more of a requirement for omega-6s than we do 3s, and not all omega-6s are bad. Thus, for disease prevention and optimal body processes, a 6:1 ratio, or somewhat less, is ideal. Therefore, in a typical diet containing about 60 grams of total fat and 20 grams of PUFA, you’d aim for at least 4 grams of omega-3s, which you can easily get from food and supplements.

Making Omega-3 Fatty Acids

When people consume LA or ALA these fatty acids can be converted to other important omega-6 and omega-3s in the body, but this doesn’t always occur effectively. Omega-6 LA is often easily transformed to omega-6s known as gamma-linoleic acid (GLA) and arachidonic acid (AA). GLA is considered a good fat to have in our bodies, but AA is mostly not – it depends on the situation you’re looking at though.

The most important conversion process for our health and well-being is the creation of special omega-3 fats known as EPA (eicosapentanoic acid) and DHA (docosahexanoic acid) from ALA. High levels of EPA and DHA in our cells is very beneficial for lowering our risk of diseases, preventing cancer, avoiding depression and correcting attention deficit disorders. Also, DHA is very important for visual acuity and development of the brain. Unfortunately, for most humans, the conversion of ALA to EPA and DHA is not an efficient process. It has been estimated that only 5-10% of ALA is converted to EPA and 2-5% is converted to DHA; considering how little ALA is in the diet to begin with, this is barely anything at all. Part of the reason minimal ALA is converted to EPA and DHA is that the body prefers to burn it as a fuel – studies with humans have shown that as much as 34% ALA is breathed off as CO2 (via metabolism). Thus, for optimal intake of EPA and DHA we should aim to eat these food sources regularly instead on relying on our body to make them for us:

Significant Sources of EPA and DHA

•   Cold water fatty fish (salmon, trout, sardine, mackerel, herring)
•   Shellfish (shrimp, mussels)
•   Marine algae
•   Krill

And technically, since EPA and DHA can be made in the body from ALA, they’re not essential. But since we are very limited in what we are able to synthesize and these fats are an important part of healthy cell membrane functioning, they are crucial for everyone.

How Do We Know EFAs Are So Essential?

If either LA or ALA are missing in the diet because a person chooses to eat a fat-free diet or they select fats that are low in one or the other, the health of body cells deteriorates, and deficiency symptoms develop. Historically, rats that were fed fat-free diets failed to reproduce, grow normally, or remain healthy. At first, these issues were thought to be due to Vitamin E deficiency (a fat-soluble vitamin), but where then discovered to be due to lack of omega-6 fat. In humans, signs of omega-6 LA deficiency include dermatitis, poor wound healing, loss of hair, and infertility. Thankfully, all of these outcomes are reversible.

No distinct disease occurs in humans when omega-3 ALA is missing in the diet, but, as mentioned, these fatty acids are required for proper vision and central nervous system development and functioning. They also compete with pro-inflammatory products of omega-6 mediators in the body and produce an anti-inflammatory state in the body. Finally, people who consume plentiful omega-3s from seafood and flax have been observed to have reductions in body fat and increases in the ability to use carbohydrate as a fuel (improved insulin sensitivity); we’ll explore more of these benefits in Part II.

Overall, omega-3s are fats that everyone should include in their diets right now; they’re one fat you shouldn’t be afraid of, but rather, should seek out for optimal health.

Discover how to save 15% on Omega 3’s and ALL of our awesome Prograde products

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Resources:

Brenna JT. Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care 2002, 5(2):127-132.

Anderson BM, Ma DW. Are all n-3 polyunsaturated fatty acids created equal? Lipids Health Dis. 2009 Aug 10;8:33.

Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79.

Simopoulos AP. Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases. Biomed Pharmacother. 2006 Nov;60(9):502-7.
Biochemical and Physiological Aspects of Human Nutrition. Martha H. Stipanuk,ed. 2000. WB Saunders Co.

Fat Loss supplements can really help you loose fat faster when combined with a healthy meal plan!

Carol Medina — Mon, 14 Jun 2010 12:40:00 GMT

Exercising at a high intensity, following a healthy diet plan, and taking the right sports nutrition supplements will boost your metabolism and give you the healthy fat loss results you’re looking for.

Almost every metabolism supplement contains caffeine, green tea, cayenne pepper, and maybe even citrus aurantium, yerba mate, or L-carnitine. But, only the quality products contain the scientifically-proven therapeutic levels of these ingredients, meaning the amounts that will actually help you start to fight fat.

That's why Muscleology's Lipoburn CTX & Lipoburn for women is so efective at shredding fat! Muscleology's Lipoburn formulas are one of the few products that actually does contain the appropiate amount and only contains top quality ingredients, leaving all the junk (fillers & unecessary ingredients) out. Because of this, Muscleology's Lipoburn formulas have proven time and time again, their effectiveness, safety, and the only all natural fat loss supplement to help you reach your goals.

We are honest about fat loss, we even mention that in order to reach the physique you desire, you must follow healthy diet plans and exercise. Because of this, I have composed the New Muscleology's Lean Out Stack to ensure you reach all of your fat loss goals and assist you in obtaining proper nutrition!

Check out Muscleology's Lean Out Stack for women and the regular Lean Out stack!
Lean Out Stack: http://www.shop.dialedinfitnessonline.com/Muscleologys-Lean-Out-Stack-leanoutstack.htm
Lean Out Stack "Hers": http://www.shop.dialedinfitnessonline.com/Muscleologys-Lean-Out-Stack-Hers-Leanouther.htm

Save big at my New Online Nutritional Store, where you will only find effective, top quality, and purest sports & health supplements like Muscleology's entire line!

All of the products on my store have been researched and tested for its effectiveness, speed of results, safety, and value. I personally endorse, use, and recommend every product on my store. You can trust your personal fitness expert, rather than putting your health and goals on the nutrition store's sales clerk, who has little to no knowledge on nutrition or exercise.

Save an extra 5% on the already reduced prices for being my blog subscriber and Dialed In Fitness VIP member!

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Q & A from Mark on the Physique Book forum

Carol Medina — Sun, 13 Jun 2010 13:03:00 GMT

After reading and watching the Muscleology's Lean Out Stack "Hers" video on youtube, Mark from Physiqe Book forum, had the following questions:

Can you post your blog here? And do u have male clients, if so do u have a stack for them? I am not overweight but looking to get leaner, it was easier before my 30s and a few injuries. Hopefully everybody gets to see that video though. Thanks.

12 Jun 2010, 02:00 PM Mark Taylor Delete message

Hi Mark,
Yes I train both man and female clients. Im located in south florida but I also offer online training & nutrition. What are goals besides getting leaner. I read on your profile you run; Is this for pleasure or do you do competitions/marathons? When trying to lean down and you training for competing or an event where performance is imperative, the process is very different than just leaning down. That's why I ask. What type of injuries have you had?

You can susbribe to my blog at blog.carolmedinafitnessstudio.com. This way every time I post new blog, you will be updated by email.

Take a look at my websites, if you havent already for more information on me, services offered, online plans, and online nutrition store:

www.dialedinfitnessonline.com /> www.dialedinfitnessonlineprograms.com /> www.shop.dialedinfitnessonline.com />
PS: MENS LEAN OUT STACK
Check out the lean out stack on the link below. This will help you lean out, give you energy, and help you build lean muscle.

www.shop.dialedinfitnessonline.com/Muscleologys-Lean-Out-Stack-leanoutstack.htm />
I recommend for you to add the RedTest natural testasterone produt to help you with increasing lean muscle mass, performance, recovery, strength, sleep, and overall vitality.

Aside from that, add a good non sinthetic multivitamin for greater absorption and better results like the multivitamins at:

www.shop.dialedinfitnessonline.com/OPTIMAL-HEALTH-SUPPLEMENTS_c4.htm />
There is two kinds that I offer and recommend: The Prograde VGF+25 for men which is 3 caps a day, preferably spread through out the day, breakfast, lunch, dinner. Or you can choose the Lifeextension One a day multivitamin which has all your daily nutrients into 1 cap.

It's very important to add and obtain your Omega 3,6,9 and specially with your injuries concerns.

www.shop.dialedinfitnessonline.com/OPTIMAL-HEALTH-SUPPLEMENTS_c4.htm />
Choose between the Prograde EFA or Lifeextension Super Omega-3 EPA/DHA with Sesame Lignans & Olive Fruit Extract.

These products I keep in my store are the only products I personally use and recommend for the quality, effectiveness, and safety.

Please contact me with any other questions. Feel free to share this information with your family and friends!

Carol Medina-Your Personal Fitness Expert & Friend

13 Jun 2010, 07:02 AM Carol Medina Delete message

Starting the day off right!

Carol Medina — Sat, 12 Jun 2010 13:11:00 GMT

At 7am this morning, I opened up my blinds to a georgeous day. I normally don't see this when I wake up, since it is still dark at 5am. By the time the sun rises, my day has already began and I'm rushing through the daily routine duties of packing my and my son's foods for the day, getting him to school, and me off to work that I don't have time to appreciate the type of day it is. So it was extremely pleasing to to wake up this way today. I couldn't resist this chance so I decided to take a metabolism boosting jog outdoors. Wasting no time, I got dressed, made a Nitro Pro shake with my AM Amino acid blend I composed, and out the door I went.

It was perfect! The sun was shining but it wasn't crucially hot (it was actually still sorta cool; for a florida morning that is). Pandora was playing great cardio jams that had me pumping out an awesome cardio session. Birds were flying, squirrels where playing, mama ducks with their duckies were hangin out by the lake, nice people walking their dogs, and what made me smile the most, (besides being grateful to god that I was able to enjoy this beautiful day) was the seniors doing their cardio. I was amazed how many were out there with me getting their heart healthy, burning fat, and enjoying this beautiful Saturday morning! Props to them ...

My jog was quick (only 20 minutes), but it was more than enough to boost my spirits, energy, and burn fat!

After my jog, I jumped in shower, quickly got dressed, and headed to the kitchen to continue to keep my metabolism blasting, feed my muscles, and keep the fat furnace burning!

With little time to spend this morning, I quickly prepared whole wheat cinnamon french toast topped with apple cinnamon cottage cheese and sliced almonds. It was not only delicious, but took a few minutes to prepare, it was satisfying, and loaded with nutrients, vitamins, and essential fatty acids & protein to repair and build lean muscle, keep metabolism supercharged and burning fat!

Here are a few pictures with some of the ingredients I used. I have posted recipe on my website so try it out!
(www.dialedinfitnessonline.com)

Now, I'm out the door to do the Muscleology product demonstration at Body Alive in Pembroke Pines. I'll be giving out tastings & samples of all of their amazing products I use to help me stay in shape. Come by and ask me your most pressing fitness & diet questions....I would love to help you get to your goal sooner!

PS: How did you start your day? Let me kknow, even if on a bad foot; let's see if I can help you change that this day forward?

Tips to help in creating a fail proof weight loss plan

Carol Medina — Fri, 11 Jun 2010 01:35:00 GMT

Here are a few tips to help you create a fail proof weght loss plan:

1) A great method for fat loss is adding fiber to your diet.
2) Keep your metabolism reved up by eating every 3 hrs, small meals and snacks.
3) Have protein in each of your meals and snacks.
4) Eat natural foods without preservatives and additive. If it comes in a package or a box, it most likely isnt natural.
5) Always keep food you enjoy handy and don't wait until hunger hits to eat your foods. By eating on a scheduled time frame (every 3 hrs) you will prevent blood sugar highs & lows which cause the craving monster to attack and cause you to not only overeat, but also to crave the unhealth stuff.
6) Dont cut out any nutrient source. Carbohydrates, proteins, and fats have a very important place in our daily dietary requirements. By cutting out any one of these vital nutrients, your body will become deficient and cause cravings for those foods. This will only make you break your healthy diet goals and cause bindge eating. Instead, keep these nutrients in but ensure you intake the healthy alternatives. For carbs, use whole grains, and high fiber foods. For fats, use salmon, olive oil, avocado, nuts. For proteins, lean cuts of beef, chicken breast, turkey, fish, non and low fat dairy products.
7) Drink lots of water, teas, and non fat milk. Stay away from carbonated drinks, alcohol, and even juices. Yes, juice has sugars and the fiber removed. Eat your fruit instead.
8) Variety is the key for all consitent and permanent compliance. Always eat different fruits, vegetables, and cook your foods with various spices and herbs. Experiment and create meals full of colors.
9) Plan ahead.
10) Dont cut calories dramatically! Progressively decrease the amount you eat. This will allow the body to get adjusted and prevent fatigue, loss of lean muscle mass, and prevent you from developing a slow metabolism.
11) Get moving. Add exercise to your daily routine. Go for a walk before work or before you start your day. Start with 20-30mins. You will notice a boost of energy all day long, appetite control, and a better mood!

Now get started...Pick 1 or 2 of these tips and implement them now. After a few days of compliance, add another 1 or 2. Before you know it, you have created a new lifestyle, mind set, and sporting a fitter looking body!

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Thanks for reading my blogs and being my friend!
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FATHERS DAY FITNESS TIPS AND A SPECIAL COUPON TO SHOW DAD WE APPRECIATE HIM!

Carol Medina — Sun, 06 Jun 2010 11:20:00 GMT

Father’s Day is rapidly approaching and I hope that all the fathers out there have an awesome time, they certainly deserve it! Do something great for your Dad or Husband on this special day to let them know how much you appreciate everything that they have done and currently do for you.

Dads and husbands are so busy trying to provide for the household that sometimes they lack to take care of their health. Unfortunately most of these hard working dads let themselves get out of shape taking care of their families. Alot of dads are in the worst shape of their lives and it only gets worse.

As men get older they tend to gain fat around the mid section. You know, the typical beer belly! The hard, protruding belly that hangs out over their belt. It isn’t pretty and it sure isnt’ healthy. In fact it is an indicator of the dangerous Metabolic Syndrome X.

This is a very scary disease, and while you or your dad might not have it yet it could not be far off. The American Heart Association explains this disease:

The metabolic syndrome is characterized by a group of metabolic risk factors in one person. They include:

•Abdominal obesity (excessive fat tissue in and around the abdomen)
•Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
•Elevated blood pressure
•Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar)
•Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
•Proinflammatory state (e.g., elevated C-reactive protein in the blood
The dominant underlying risk factors for this syndrome appear to be abdominal obesity and insulin resistance. Insulin resistance is a generalized metabolic disorder, in which the body can’t use insulin efficiently. This is why the metabolic syndrome is also called the insulin resistance syndrome.

Other conditions associated with the syndrome include physical inactivity, aging, hormonal imbalance and genetic predisposition.

The American Heart Association and the National Heart, Lung, and Blood Institute recommend that the metabolic syndrome be identified as the presence of three or more of these components:

•Elevated waist circumference:
Men — Equal to or greater than 40 inches (102 cm)
Women — Equal to or greater than 35 inches (88 cm)
•Elevated triglycerides:
Equal to or greater than 150 mg/dL
•Reduced HDL (“good”) cholesterol:
Men — Less than 40 mg/dL
Women — Less than 50 mg/dL
•Elevated blood pressure:
Equal to or greater than 130/85 mm Hg
•Elevated fasting glucose:
Equal to or greater than 100 mg/dL
Carrying around a beer belly is like holding a ticking time bomb next to your chest! Although it might affect more women than men, there is no shortage of middle aged men walking around with a belly that hangs out over their belt!

This is a scary, scary disease, but there is light at the end of the tunnel.

Fortunately, dads and husbands out there can take charge and reverse this disease or prevent it from developing. The most likely causes of Metabolic Syndrome is lack of exercise and poor nutritional habits.

Here are some fitness tips to save the lives of all the fathers out there:

1) Stop guzzling those ice cold brews!

It isn’t hard to imagine most fathers with a six pack in the fridge but not on their stomach. If you put enough beer down your throat to fill a keg, guess what your belly will look like?

Alcohol makes you fat because of its absorption into the blood stream and nessecity of its processing through the liver. Because it is a toxin it has to be processed and during this process a another waste product is produced called acetyl CoA, which signals the body to produce and store more body fat. Along with this waste it has also been shown that the body cannot process and burn off body fat as long as their is alcohol in your system. So if you are out throwing back a few cold ones you will be stopping your fat loss in its tracks! Do you have several hours or even the entire day to waste not burning fat?

One 12-ounce beer can halt your fat loss for up to 6 hours! One day out drinking can halt your fat loss for a long, long time!

If you are a hard liquor drinker and mix your drinks with sugary drinks or mixers you are doing even more damage by raising your insulin levels and promoting more fat storage.

Doesn’t all this sound like a recipe for a keg gut and not a six pack?

If you do have to drink choose wine, or hard liquor only or a “light” beer. These aren’t perfect subsitutes but they will help. You should also limit your drinking to 1 or 2 nights a week max and just 1 or 2 drinks on these nights.

Don’t kill your ability to burn fat with your brain cells.

2) No more flamingo legs!

Most guys love the idea of lifting hard and heavy. That is fine, but not at the expense of training your lower body with the same intesity and frequency as your upper body. Training the lower body with big compound movements that use a lot of muscle mass burns up a lot more calories than benching and curling all day long.

Perform workouts that include the compound exercises and utilize the entire body, core, and stabalizers (leg curls and extensions don’t count fellas) and you will be better off than 90% of the guys out there.

If you are training for fat loss there is no better way to speed up your metabolism and crank up your fat burning potentional than to perform squats, deadlifts, lunges, split squats, and all the other variations of good lower body lifts.

3) Pull yourself together…

This directly relates to the previous tip but it is worth mentioning. You should stop doing so many bench presses and curls and start doing some pulling exercises to balance yourself out.

Just because you can’t see your traps, lats, and rhomboids in the mirror everyday doesn’t mean that they don’t exist. I know, I know, every guy wants a great set of guns to show off. But you have to get serious and start doing some rows and pull ups to balance out those huge guns and massive chest. Don’t do a million bench press reps to build up your chest to stick out further than you gut! There also isn’t a much better exercise for the biceps and a strong core than pull ups or chin ups.

So get yourself to a bar, no not that kind...the one at the gym, and starting doing some pull ups.

4) Eat yourself lean!

You don’t have to eat rabbit food or eat like the guys in the NutriSystem commercials to get in great shape. In fact I wouldn’t recommend touching the bite sized protions of flavorless cardboard that they call food. I know it is easy to convince an ex-high school football player that sits on the couch all day that he will get in great shape just like Dan Marino and Chris Berman but you won’t. I can bet a lot of money on the fact that they didn’t eat any of those crappy meals they show you on TV.

Start by eating healthy protions of lean meats and veggies. This will take you a long way and tastse a heck of a lot better than getting a prepackaged, preservative filled meal shipped to your door.

Don’t think that you can eat the same foods that you have eaten to get that belly and eat them to ge lean and super fit! You are the one that controls what goes into your mouth and ultimately the only one that controls how lean you look.

5) Seek the advice of a fitness professional.

I think that most people should hire a coach to get them on the right path at least once in their life. I have hired coaches to get me to my goals.

Guys are mostly intimitaded and scared to hire a coach or come to a boot camp because they are afraid it will be painfully obvious how out of shape they have let themselves get. It is an ego thing. Most guys think they know it all, few really do!

Go out and get yourself in a boot camp that can help you move better and look better. Hire a trainer or coach to help you design a program that will get you on the right track. It will be worth every penny and more to just have the accountability and guidance of a qualified fitness professional. Do what most smart people do and outsource your fitness needs to someone that really knows what they are doing.

I could go on and on with tips and advice for all the guys out there. But for now, I will leave you with just these 5 things to get you started.

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Make Father’s Day something really special and change your life or your loved one. Share these tips with your dad, husbands, or any dad that you know so that they can make the steps needed change their lifes and be able to have dad around longer and vibrant so that they can play with their kids for years to come!

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Early morning "Intense" cross training session

Carol Medina — Fri, 28 May 2010 12:18:00 GMT

Before the sun came up and while most people still in bed, I got an awesome "intense" cross training session. I woke up at 5 am, made a cup of decaf coffee (which I added Nitro Pro Chocolate protein and stevia to the mix), and was out the door for an early metabolism blasting workout.

I warmed up in a stepper for 5 mins. My workout consistent of: Tire flipping a 250lbs tire across the parking lot of the fitness studio. Without resting, I did 15 jump squats onto the huge tire, without rest, I moved into doing 30 ice skaters, and finished the circuit with a 3 minute jog around the fitness studio. I rested for 1 minute, tried catching my breath and then chug water, before i hit it again. I completed 4 sets of the circuit which took 25 minutes to complete. For the 5 minutes remaining, I did lateral runs switching from moving left for about 30 secs, then 30 secs to the right, and 30 secs forward and then repeat.

I cooled down with a walk and headed back home to eat. Boy....I really worked up an appetite!

BREAKFAST:

Egg white veggie omelet with salmon and feta cheese, my little myofiber chocolate pumpkin bunt topped with multi grain oats, raw unsweetened cacao nibs, and Tahiti.

I like to combine different foods and experiment. My meals always include natural ingredients, lean proteins, vegetables, healthy fats and they are always high in fiber. This enables me to get a balance of lean muscle and energy packed nutrients. Keeps me lean, fit, healthy, and always boosts my lean muscle building while shooting my metabolism through the roof!

Check out a few of my other recipes on my site! I plan on adding more recipes on the site so make sure to check back regularly. Also, make sure you browse through the site and check our events, services, and join our newsletters for ongoing fitness tips and advice.

WHAT ARE ANTIOXIDANTS?

Carol Medina — Mon, 17 May 2010 14:39:00 GMT

Antioxidants are a group of chemical compounds that protect against free radicals. Free radicals are highly reactive molecules produced naturally, or induced by exposure to things like radiation, certain chemical pollutants, or other sources.

When free radicals come into contact with healthy cell membranes, they cause damage to the membrane and may ultimately cause the cell to die. Antioxidants prevent this damage by stopping the free radical and thus helping maintain health and proper function of the cell.

In food, antioxidants are often the substances that give food their color or strong flavor. The most colorfull the vegetable or fruit, the highest antioxidant value it has. For best results, always have a variety of vegetables, fruits, and lean proteins. Each contains diffrent amounts of key nutrients, vitamins, minerals vital to life and body composition. If we always eat a variety, we are ensuring that our bodies receives a balanced source of healthy nutrients for optimal health.

Prograde Longevity is a great source for antioxidants and providing you with the highest ORAC value of antioxidants to fight "free radicals", improves imune system, promotes healthy cholesterol and blood pressure levels. All in all, it should be another staple of your daily nutritional diet.

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My Top 4 Supermarket REAL Slimming Secrets

Carol Medina — Mon, 19 Apr 2010 15:44:00 GMT

Most of us don’t just want to lose “weight”. We want to lose body fat. This is what really concerns us, cosmetically speaking, at least.

Body fat, referred to by scientists as adipose tissue, is the stuff that can hide shapely, defined muscles from view, make your bikini fit awkwardly (or not at all), put rolls on your belly, and so on. To lose body fat and prevent it from finding you again, you must burn more of it than you store. When you achieve this scientists say you are in negative fat balance, and it can be a very positive thing. Indeed, if you stay in negative fat balance long enough, then you will unquestionably lose body fat.

The supermarket is a great place to go for things that can increase body fat. But it’s also home to some of nature’s most powerful tools for helping you lose it.

Here are my top 4 natural “slimming secrets” that I use to immediately increase your calorie-burning rate, the first and most critical step toward achieving a negative fat balance and fitting into your swimsuit this summer.

1. Coffee (caffeine)
While the proportions may shift from moment to moment, your body always burns a mixture of three fuels: carbohydrate, fat and protein. Thus, if you increase your overall calorie-burning rate (a.k.a. metabolic rate), it’s pretty much guaranteed that your fat-burning rate will go up, bringing you that much closer to the negative fat balance territory where real slimming occurs.

About 75% of the caffeine consumed in the United States comes from coffee, a product that no supermarket can be considered complete without. Caffeine is recognized worldwide for its ability to enhance alertness and performance. However, it also displays fast-acting calorie-burning properties. For instance, a study involving lean and overweight (obese) subjects reported that a single 100-mg dose of caffeine (equivalent to a little over 1 cup of coffee) was enough to raise their calorie-burning rate by up to 4% for 2.5 hours.

While a 4% increase may not seem like a big deal, it can turn into one. The scientists who conducted the study explain, “…if it is assumed that there is no compensatory increase in food intake, the increase [in calorie-burning rate] after caffeine would represent an energy deficit of 75-110 kcal/day. These changes may be small but over several months could accumulate and lead to substantial changes in body weight.”

But wait. Regular coffee drinkers know all too well that you can become tolerant to its energizing effects over time. Won’t the same thing happen here? Fortunately, evidence suggests that caffeine’s calorie-burning effects persist with repeated exposure. Case in point: The subjects in the above study were all mild to moderate consumers of caffeine, consuming anywhere from 250-500 mg per day, equivalent to ~3-6 cups of coffee. Yet they all enjoyed a calorie-burning boost from the relatively small dose given to them.

2. Hot Pepper (capsaicin)
The waiter places a delicious meal in front of you that includes a spicy curry sauce. You devour it. For the next 30 minutes your calorie-burning rate is cruises at 10% above baseline, equivalent to burning an additional 129 Calories per day, or 27% of the caloric value of the entire meal. Sounds too good to be true? This fictitious scenario became a reality at Kyoto University in Japan when scientists gave young women a 481-Calorie meal consisting of a yellow curry sauce containing 3 mg of capsaicin.

Capsaicin is the compound responsible for the sharp, and for some of us, intolerably painful, sensation produced by eating hot red peppers. It’s also to blame for the beads of sweat that appear on your forehead as you do so. Thus, it may come as no surprise to learn that deep inside the body capsaicin can increase your calorie-burning rate by stimulating a process known as thermogenesis. Thermogenesis essentially involves the release of calories in the form of heat. Once released, they can no longer be stored as body fat. In addition to increasing thermogenesis, capsaicin has been found to improve meal satiety (i.e. how full you feel after eating), thereby reducing your risk of overeating. In animal studies it has been reported to increase calorie-burning rate and reduce body fat.

Of course, the single most powerful way to increase your calorie-burning rate and get into negative fat balance is to exercise. Here, too, capsaicin may boost your slimming efforts. When scientists gave healthy subjects capsaicin an hour before performing low-intensity exercise (stationary cycling), they burned more fat. The increase was impressive enough that the scientists suggested capsaicin be used as an adjunctive therapy in the treatment of elevated blood lipid levels and/or obesity.

3. Cinnamon
Cinnamon often serves as a flavorful addition to carbohydrate-rich meals. How great is it, then, to learn that it may help “push” more of those carbohydrates into lean muscle and away from fat cells (adipose tissue)?

Most of the carbohydrate calories you eat are eventually converted into glucose (a.k.a. blood sugar). The hormone insulin helps direct glucose into your body’s cells, including muscle cells. The more sensitive your muscle cells are to insulin, the more efficiently they can scoop up glucose and store it for later use, such as providing your muscles with energy during exercise. All other things held constant, this leaves less glucose available for your fat cells, which might otherwise use it to make body fat.

Of the many plants studied to date, cinnamon has been reported to be among the most powerful in terms of its ability to enhance insulin sensitivity and keep blood glucose levels in check. When added to a carbohydrate-rich meal, it reduces the rise in blood glucose normally experienced afterwards. While the effects on insulin sensitivity may take a couple of weeks to manifest, the improvements in blood glucose control appear virtually immediately.

So cinnamon increases insulin sensitivity and improves blood glucose regulation. Great. However, does this mean it can help you lose body fat more quickly? In fact, this ancient spice might help you do more than that. Dr Richard Anderson (Ph.D.) at the US Department of Agriculture has conducted numerous studies on cinnamon. He says that if cinnamon is consumed long-term, it can enhance lean body mass (this includes muscle) and reduce body fat, something he and his scientific colleagues demonstrated in a study performed in 2006.

4. Green Tea
White, green and black varieties of tea all contain caffeine (anywhere from ~14-61 mg per 6-8 oz serving). But it’s green tea that seems to get the most attention from scientists when it comes to burning fat. And its fat-burning effects are due to more than its caffeine content.

In one frequently cited study, healthy young men were given a green tea extract three times per day. Their 24-hour calorie-burning rate was 3.5% higher than that of subjects taking a placebo. This was equivalent to burning an additional 200 Calories per day -more than enough to eventually produce substantial weight loss and reductions in body fat.

Not only did green tea cause the subjects to burn more calories, but a larger proportion of the calories burned were determined by the scientists to have come from fat. That is, green tea was pushing them closer towards negative fat balance territory, if not pushing them right into it. Based on the scientists’ comments (they used the term “remarkable” to describe green tea’s effects), they seemed to be quite impressed. Indeed, green tea’s thermogenic effects in this study were as powerful as much larger doses of caffeine.

Summary: My “Top 4” REAL Slimming Secrets

Nothing worthwhile comes without hard work, and that includes building a swimsuit-ready body. That’s why it’s important to make use of whatever tools nature has available to help you safely and effectively lose body fat and avoid regaining it. There may be more “slimming secrets” out there, but the top 4 revealed here –coffee (caffeine), hot red pepper (capsaicin), cinnamon and green tea are among the most powerful studied to date. Individually, their calorie-burning effects are virtually immediate. Combined, they may greatly simplify even the most formidable of fat loss challenges.

SCIENTIFIC EVIDENCE

Dulloo et al. (1989). Am J Clin Nutr 49:44.

Matsumoto et al. (2000). J Nutr Sci Vitaminol (Tokyo) 46(6): 309.

Shin and Moritani (2007). J Nutr Sci Vitaminol (Tokyo) 53(2): 124.

Hlebowicz et al. (2007). Am J Clin Nutr 85: 1552.

Solomon and Blannin (2009). Eur J Appl Physiol 105(6): 969.

Ziegenfuss et al. (2006). J Int Soc Sports Nutr, 3:45. Dr. Anderson’s comments were provided during personal communications conducted in March 2010.

Chim et al. (2008). J Anal Toxicol, 32(8): 702.

Dulloo et al. (1999). Am J Clin Nutr 70: 1040.

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Fit news report: Weight Training-Related Injuries on the Rise

Carol Medina — Wed, 14 Apr 2010 11:15:00 GMT

Weight-training injuries have increased by nearly 50 percent between 1990 and 2007 in the United States. According to a news report, U.S. emergency departments treated more than 970,000 injuries related to weight training during that time period. This report also shows that men are by far the most likely to get injured (82% of injuries were men). Nearly half of these injuries were from youth aged 13- 24.

"Before beginning a weight-training program, it is important that people of all ages consult with a health professional, such as a doctor or athletic trainer, to create a safe training program based on their age and capabilities," study author Dawn Comstock, principal investigator in the Center for Injury Research and Policy at Nationwide Children's Hospital in Columbus, Ohio, said in a news release.

"Getting proper instruction on how to use weight-lifting equipment and the proper technique for lifts, as well as providing trained supervision for youths engaging in weight training, will also reduce the risk of injury," she added.

Do not become anothe injured statistic! Practice safe lifting and proper form. Whether you are new to exercise or have been exercising for some time now,if you haven't ever been properly introduced to correct way of lifting and proper form techniques, then I highly recommend you do it now. An injury will only put your goal on pause and prevent you from accomplishing your fitness goals and look your best by this summer. What's worst is that an injury could potentially make you loose time of work, cost you costly medical expenses, and potentially leave you with permanent damages.

Come check out our Personal Training Programs for proper instruction & goal specific workout programing that not only focus on safety and correcting imbalances, but also target all areas of fitness and nutrition to allow you to reach your best body ever, sooner than you ever imagined!

Visit us at www.dialedinfitnessonline.com . Take advantage of our Spring Season Special Prices and look your best by summer! Call us for your Complimentary Workout and Goal Assessment at (954)689-2383!

MEET US & IFBB PRO BILL WILMORE AT THE MUSCLEOLOGY BOOTH THIS WEEKEND IN ORLANDO!

Carol Medina — Tue, 13 Apr 2010 20:35:00 GMT

2010 brings an array of exciting events and experiences that you do not want to miss, such as this one:

The 2010 IFBB Europa Show of Champions - Orlando

This Europa Show is host to the IFBB Pro Open Men & IFBB Pro 202 as well as the IFBB Pro Figure, Fitness and Bikini going down at Orlando, Florida on April 16 & 17th, 2010 at the Orange County Convention Center.

MUSCLEOLOGYis excited about bing part of the “Best Events of 2010" such as this 2010 Europa Super Show in Orlando, FL!

MEET IFBB PRO BILL WILMORE AT THE MUSCLEOLOGY BOOTH

Saturday, April 17th, 2010 at the times shown below:

10AM, 1PM, & 5PM

Come meet Top IFBB Pro Contender & 2005 National Overall Champ Bill Wilmore. Stop by the Muscleology booth and don't miss out on the opportunity to take photos with Bill, ask him your most pressing questions about competing, diet, and training.

You’ll also get the opportunity to test out all of MUSCLEOLOGY’s cutting edge products with samples and even a protein shake machine for taste-testing the ultra pure, 100% whey protein isolate shake, NITRO PRO .

Come experience for yourself why MUSCLEOLOGY has all of the products to meet all of your fitness and nutritional goals!

Visit the MUSCLEOLOGY booth to get all of your fitness & diet questions answered by our Sponsored Athletes, get free t-shirts, gym, bags, hats, and so much more.

SEE YOU ALL THERE!

2010 EUROPA SHOW OF CHAMPIONS SPORTS &

FITNESS SUPPLEMENT EXPO

Orange County Convention Center – Orlando, Florida (South Hall – A)

South Concourse / SOUTH HALL - A
9800 International Drive
Orlando, Florida 32819

April 16-17th 2010