Yawn......am i boring you?

WHY DO WE YAWN WHEN EXERCISING?

The most common excuses I have heard for yawning....

an involuntary reflex by the body to control the levels of carbon dioxide and oxygen in the blood.

a yawn draws more oxygen into the lungs through a deep breath.

typically this happens after periods when the oxygen level is low as we have been taking short shallow breaths... bordom or fatigue

I HAVE ALSO HEARD THAT

1. yawning like that is a symptom of asthma, which can appear at any age.

2. it's a natural response to replenish air in the lungs.

3. that it aids in the release of lactic acid that builds up in your muscle while exercising

Physiologically, yawning boosts your blood pressure and your heart rate. It's well documented that Olympic athletes often yawn before competition and paratroopers yawn before a jump.

In the animal world, yawning is often a response to stress. Watch your dog. When she's really excited, she'll yawn a lot. Dogs use yawning as a "calming signal," a way to tell other dogs--and people--that they're feeling anxious and need a break. Some experts believe stress can stimulate a similar reaction in people.

WORK WITH ME HERE:

This could explain why we yawn while working out.

Our bodies are being pushed to the limits and our heart rates are increasing like it does when we are anxious.

Maybe the reason that it occurs in some not others

is due to the body misunderstanding the secretion of its hormones

or an incorrect hormone is being secreted when working out

the same hormone that is secreted when we are stressed/anxious

usually CORTISOL

When your body is under stress the Adrenal Medulla releases Adrenaline or Epinepherine

to balance the hormones that were released

Cortisol is pumped through the Adrenal Cortex

cortisol is usually a result of the "fight or FLight" response in our bodies

So Hypothetically....what if yawning has to do with the body misunderstanding its demands going into fight or flight?

i will do more research, so time will tell

damn you got me forming hypotheses at 645 am on a Sunday

BE WARNED: non-stop yawning is a possible sign of an underlying vasovagal

(heart rate andblood pressure) problem.

So, call your doctor and set up an appointment.

You can help him diagnose your condition by tracking how often you're

yawning each day, how much sleep you're getting, and what medications

(including herbs and over-the-counter drugs) you're taking.

burn baby burn

if you have tried every diet in the book

if you feel as though you workout and eat well

if there are days that you have NO ENERGY

sometimes you think that it is impossible

you are like most of the female population

men usually wont admit it as easliy

but MOST people have felt like this at one point or another

in their life time

METABOLISM

can be your bff or the girl sits behind you in science class and cuts you hair

if you are constantly constricting your caloric intake your body will adjust

or get used to surviving on what it receives.....

so think of it this way

you think you need to cut way down to lose weight

and you want to keep it off?

soooo

you stay within that caloric intake

what happens when your calories go up?

YOU GAIN

when you dont eat enough per meal

or even frequently enough per day

you are TOTALLY suppressing your metabolism

that force that keeps you burning

or allows you to loose excess fat

would you rather set yourself to consume more food

that consits of healthier options

and look/feel even BETTER than you did when you were depriving yourself?

OR

ridiculously restrict, feel weak,

loose weight by grazing like some pasture animal,

and yo yo back when you try to eat like a human again?

AMEN SISTER

if you learn how to take care of your body properly

you will achieve all the nutrients you require

THROUGH FOOD

fancy that.....

Water! A new study seems to indicate that drinking water actually speeds up weight loss .

Green Tea! Studies show that green tea extract boosts metabolism and may aid in fat loss.

Grapefruit! The grapefruit diet is not a myth. The unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss.

Broccoli! Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption.

Low-Fat Yogurt! Dairy products can boost weight loss efforts. Low-fat yogurt is a rich source of weight-loss-friendly calcium

Lean Turkey! Rev up your fat-burning engine

Oatmeal! This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber

Hot Peppers! Eating hot peppers can speed up your metabolism and cool your cravings

THESE FOODS keep you full longer on fewer calories.

Water-rich fresh fruits, veggies: dilute the calories in your food and allow you to eat more without breaking the calorie bank.

High-fiber fruit, vegetables: nutritious whole grains keep your digestive system on track and steady insulin levels, which prevents fat storage.

Lean meat: boosts metabolism and burns calories because it take more energy to digest than other foods.

hey beauty i miss so much

my ladies that always want to steel my earrings

you know who you are.....

she would be the brains and skill behind the product

i always feel sexy and superb wearing her danglers

they are just as daring as they are delicate

reminds me a lot of

the disgustingly talented Miss Natalia Benson

http://pieceofnatalia.com/

she named a pair after me!!!! love Love LOVE tal

miss you baby cakes

signature-#7 josie

Cruciferous vegetables......HANGER 19

great for your

bod,

not so good

for your

social life

Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals.

What do broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy have in common?

They're all members of the cruciferous, or cabbage, family of vegetables. And they all contain phytochemicals, vitamins and minerals, and fiber that are important to your health

protection against cancer:

phytochemicals - sulforaphane - stimulate enzymes in the body that detoxify carcinogens before they damage cells

reducing oxidative stress:

causes the overload of harmful molecules called oxygen-free radicals, which are generated by the body. reducing these free radicals may reduce the risk of colon, lung, prostate, breast, and other cancers.

eat these veggies raw or only lightly steamed to retain the phytochemicals

Also contained in Cruciferous Veg-

Lutein, which is associated with diminishing the risk of macular degeneration and cataracts.

Zeaxanthan, is the other antioxidant deposited in the macula, and it also blocks the UV rays, protecting our eyes.

Garlic is that it is best consumed raw to benefit from its sulfur compound. Yet when they are cut, it releases an enzyme called allicin that should be left 15 minutes before cooking. Why? The enzyme transforms into another substance that has anti-cancer properties not destroyed by heat. So remember not to throw in your garlic to cook right after cutting but leave it for at least 10 to 15 minutes.

Onions contain an important flavonoid known as quercitin. It is been shown in test tube research an ability to prevent the growth and increase of breast cancer cells.

yesterday i am making lunch,

rushing between clients.

throwing in my mushrooms, spinach & quinoa...

i add some ground turkey & seasoning

sautee them all together with energy balance faux butter (dairy free)

that is when it happened...

i reach for my OH SO GARLIC

tip the top

and it falls off along with about 3 tbsp of garlic, chives & parsley

into my beautifully contrusted colabertation

with 15 mins remaining until my next client

i say to hell with it

i love garlic

little did i know that is wasnt only my breathe that would smell

Garlic Body Odor: Halitosis or bad body odor is one of the main garlic side effects which could occur when the herb is consumed in larger quantities. All body secretions that follow post consumption of garlic will carry the same odor as garlic and will not go away until the garlic content is flushed out of the body. This could actually take a week or so.

PERFECT.....SINGLE AND SMELLY

oh ya my client could smell it

I apologized as to give her fair warning just incase she got a wiff

her response was, umm ya i dont know why i didnt say anything

i just have been trying not to breath in your direction!

later that day i kept breaking into sweats for no reason

and then i noticed that i smelt like an italian kitchen in my living room

and it wasnt because i am an amazing cook.....

charming really....next time, i will feed that garbage can and not my stomach

Needless to say the plan was to eat as blandly as possible.

LUNCH AT HANGER 19

anything BUT bland

www.hangar19la.com

a good friend of my geoffrey bernstien has opened a new spot

to die for food.....really

i had mesquite shrimp with cajun sauce, served with flat bread and a size of sweet potato pie

OH LORD

leaha and i highly recommend this mesquite grill in playa vista

great work geoff, we will be back soon....with an entourage xo

mission accomplished NO GARLIC.

(nobody said anything about brownies, mac & cheese or sweet potato pie though)

balanced breakfast ideas

most people, almost everyone that come to acquire my services do 1 or 2 things

1. they dont eat breakfast

2. or they wait too long before putting something in their stomachs in the morning

breakfast, being the most important meal of the day:

will set the bar for your metabolism

if your day starts with a low blood sugar you will be spiking all day

without getting too technical...insulin and glucagon are antagonists

they are hormones.......that balance your blood sugar

if your blood sugar is not balanced, which you think of as your diet/what you eat

the result is that your HORMONES will also be imbalanced

which can and will lead to the imbalance of other if not all hormones

IN A NUT SHELL:

balancing your blood sugar, by starting first thing in the morning

can prevent/even cure most chronic issues.....

now if you are a nail biter, i cant really help you, unless you bite because you are hungry

BUT this system DOES, in fact help lower the stress levels in your life

we could all use some guidance in that department huh?

nail bitters are you with me?

so let's get right to it......

who likes eggs for breakfast?

we need our protein, fat & carbs....so how do we balance our egg whites?

a carb being, oatmeal, toast, fruit or cereal?

and a fat being, peanut butter (my fav), avocado, nuts, or cheese?

one of each and you meal is complete

this is a complete breakfast

what is not apparent in the pic

where is the fat?

egg whites: protein

toast(one slice): carb

butter on the toast: fat

OR add some cheese if you dont opt for the butter

considering i am a pb maniac

i would have whites(protein)

on ezekiel toast(carb)

and tbsp pb after as my "treat"(fat)

that is if you have time to make eggs and oatmeal

if not

QUICK FIXINS:

Protein Bars

1. THINK THIN BARS

2. PURE PROTEIN - i always recommend

esp for men, they are higher in protein

they sell in opetions of 300 cal 32g protein

and women 200 cal 20g protein

3. ATKINS BARS - taste amazing

Shakes

protein powder

fruit

nuts/peanut butter

water/LF milk/soy/almond/rice

or pre made shakes

LOVE Muscle Milk light

or Atkins shakes

the reason that i have chosen these recommendations

is that they are nutritionally balanced:

the sugars are low/if at all

the protein is higher, if not balanced than the carbs

and the fat intake is just right

if i am in a rush

i add protein powder and superfood mix (essential living foods. superfood smoothie mix)

to my cereal with some nuts

add my rice milk and i am good to go

takes 2 minutes

NOW if you are not a powder type o'person

fruit is great.......but not too much or you will spike

if you have a banana make sure you have nuts or nut butter with it

and keep a few hard boiled eggs ready for muchin

I KNOW IT SOUNDS GROSS, but trust me, it is worth it

dont everything all together DUH

think of your eggs as your entree and the fruit and nut butter as a breky dessert!

the list goes on and on

this does take time & some planning

but THIS IS YOUR HEALTH WE ARE TALKING ABOUT

it is up to you to decide what is worth your while...

take 30 mins on a sunday to cook/prepare food

and an addition 15 mins each night to pack food for the next day

OR

have no energy, sugar & caffeine cravings and mood swings?

your call

TOTALLY YOUR CALL

all i know, is that mood swings and getting dates?

they dont go hand in hand

ask me questions

i am here to answer them!

being a lemon in 1812

as a lemon in 1812, your responsibilities were to....

cureand prevent

SCURVY for the American Navy

lemons finally became a part of the standard rations of the American Navy in 1812

Navel Surgeons started including them in their medical kits

Lemons and Vit C containing citrus fruits are categorized as antiscorbutics

Today we know that scurvy is due solely to a deficiency in Vit C,

Vit C is a compound essential to metabolism

the human body must obtain Vit C from food

Scurvy is rapidly and completely cured by restoring Vit C into the diet.

It is not easy to find fresh foods that lack vitamin C.

Plants and animals tend to be full of it,

since the molecule is used in all kinds of biochemical synthesis

as an electron donor.

Vit C quickly breaks down in the presence of light, heat and air.

For this reason it is absent from most preserved foods that have been cooked or dried.

one of today's many benefits of VIT C........

It's Digestive Powers

In Chinese cuisine, orange peel is often served as an accompaniment to red meat. The reason for this is that, according to Chinese medicine, orange peel aids in digestion of rich, fatty foods. One recommendation for better digestion is to start every day with lemon water -- using the juice of one lemon squeezed into 12 ounces of room temperature filtered water. This lemon water is slightly acidic, which helps to cleanse and move the roughage that stays behind in your intestines and system. Also, don't forget one of the major health benefits of drinking lemon water: It can pave the way for weight loss!

help me help you

had an instance this weekend with a fainting client

EAT BEFORE YOU WORK OUT PLEASE

all i have control over is what you do when you are here

if there is no fuel in your fire....

you burn muscle

and this happens INSTEAD of what everyone thinks...

if i dont eat, i will burn fat

AAAAAk, wrong

but you sure as hell will pass out/throw up if you are pushed

eat clean

healthy

and smart

try to get something in your body at least an hour before training

and EVERYONE must eat within 30 mins of waking

if not your metabolism will take a nose dive

think of your trainer as your doctor...we need to know everything to make sure you can perform to your best capabilities

wouldn't you tell me if you had an injury?

you are injuring your body by working out on an empty stomach

ponder that

friday part 2 of the stairs challenge number completed: 6

next week: going for 7!!!!

who's with me?

tons of classes this week.......

mon 7am still open

mon 5pm still open

mon 730pm 1 spot left

tues 530pm open

thurs 530pm 1 spot left

fri 7am still open

NEW CLASS sat 10am 1 spot left

rub a dub dub

RUB-A-DUB-DUB

Rub-a-dub-dub

Three men in a tub,

And how do you think they got there?

The butcher, the baker, the candlestick maker,

They all jumped out of a rotten potato,

'Twas enough to make a man stare.

have you ever been told the true story about

these three men in a tub?

in reading about

treatments for syphilis and leprosy

(not by choice)

i came across the meaning of this nursery rhyme

mercury was used in the 1800s to "cure" syphilis

it was a belief, that was later marked as a hoax,

that mercury cured diseases of the skin

patients undergoing mercury inunction

sat in a tub

in a hot closed room

where they would be rubbed with ointments

several times a day

shakespeare referred to as "rubbing and tubbing"

more highly class doctors would not perform this

it was too dangerous

they would have patients rub other patients

as to not infect or be exposed to the dangers of mercury

you decide.......

but when googled this is what i came up with

Why would these three men be sharing a bath? Latent homosexuality, maybe? Not enough water for three individual baths? No, this is a case of not hearing the whole joke, just the punch-line. The part of the story we aren’t getting was the setting. A fair side-show, where three young, beautiful women were sitting in a bath-tub, entertaining a mostly male audience, when three of the men jumped up and climbed in with the girls, to be promptly thrown out again by the fair manager. Just three, horny, working folk.

i would rather it mean something historical

but that's just me

either way...which story would you rather tell YOUR kids?

Flake in VEnice

my favorite spot

745am this morning

me chuka and my breakfast

flake is our local hang out

a place for

great food

good tunes

interesting people

& they are dog friendly!

the cereal bar as we call it, has everything from fRuiTy PebBles to pAnINis

CocONut wAtER to cHocOlatE miLk

saLaDs to what we in jersey know as "heart attacks" bacon egg & cheese bagels

and god do i love me a yogurt bowl......low fat vanilla yogurt with hemp granola blueberries

or topping of your choice.

elijah wood frequents this bacon hut on rose avenue

along with numerous other loyal venice regulars

the lovely momma Paige greets you with a smile and her oh so raspy voice

she knows your order by heart and politely delivers it to your table

(i always love to see what her choice of cowboy boot where for the day...fantastic)

it is a place you feel at home

i walk the 5 blocks from my house with the dog

we sit outside while i enjoy my coffee and get some work done

while chuka enjoys her people/puppy watching

today my choice for breakfast was

the vEgGie sAuSagE SanDwiCH

SANS BREAD

(because i am joselynne....bread is ok in moderation)

so it is basically a scramble with veggies and my kinda sausage

with a side of tomatoes and mixed greens

sometimes i add a bit of avocado

due to the fact that i am not a cheese fan anymore

there are many terrific, healthy options

i recommend talking the walk after one of my workouts

to grab a tasty meal to replenish your mUsckuLs!

www.veniceflake.com

what i also love

is that we are there so much

that my sister

just so happens to be on the website!

hahaha

only noticed that about a month ago

3 CHEERS FOR FLAKE!

stop in for some good eats when you have a sec

it truly is a delight.

THE SM STAIRS

got my ass handed to me today

(after first having it kicked tues morning)

LOVED EVERY SECOND OF IT

trained with the lovely Miss Joanne Lee for a little over an hour

then went with the girls to do the stairs to be outside during this beautiful day

RESULT: WELL i think i am going to have to start logging my weekly progress

DAY ONE:

May 13th 2010

Santa Monica Stairs

Number of times accomplished: 5

Number of times i thought about doing: 6

Number of times that my legs wanted to do:4

That is my goal for the next 6 weeks

to do the stairs at least once a week

i would like to get up to or past 8 times

AS FAR AS CARDIO GOES......my breathing was great, my leggs we just SCREAMING

i really think that what i need right now are intervals

and a change of pace

getting back into your groove after an injury, or time off is never easy

but you have to know that you needed time to let your body heal

or you have enjoyed your time off and today is the day to get it all back

the problem is we get stuck doing what we know....or what we know we can do

challenge yourself, try something new.....ZUMBA, SPINNING, YOGA, SAND SPRINTS ECT

you cant get discouraged if it is the first time you have tried

it should only make you more determined to push that much harder next time

may i make a few recommendations?

TRX CLASSES,

WHOLE BODY VIBRATION CLASSES

PERSONAL TRAINING SESSIONS

SEMI-PRIVATE TRAINING SESSIONS

it is always great to have a workout buddy to amp you up

OR

get a small group together

I have a group of 4 friends that are here 3 times a week

1 TRX, 1 WBV

& 1 maybe even 2 yoga classes per week

they giggle and push each other

it is really fun for me too!