Tabata Protocol

"The rate of increase in V02max is one of the highest ever reported." - Izumi Tabata, Japan

With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.

The original Tabata Protocol requires the following:

• 5 minutes of warm-up
• 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
• 2 minutes cool-down

this will be the result.

except you will be wearing better shorts.

Your Maximum Heart Rate is normally calculated as 220 Minus Your Age

(e.g. if you are 30 yrs. old, your Max. HR would be 190 BPM - Beats Per Minute).

If you do the Tabata Protocol like they did it in the above study,

you may see your heart rate shoot up over 200 BPM!

Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol's work-rest ratio is 2:1, which means your rest periods are only half as long as the time you're working.

my advice:

start on a lower inpact

cardio machine

bike to

elliptical

to sprints

this is about the only time

she takes it easy...when sleeping.

i have NO IDEA where she gets it from!

as i say to CHUKA DO,

"EEASE"

please DO NOT JUMP

into this workout!

wear a heart rate monitor,

and always

ask your dr if you have any health conditions.

will try to video myself doing this tomorrow.....

stay tuned

pumpkin protein pancakes

just messing around...........what can i say it's a gift

had a bit of FAMER'S MARKET organic pumpkin pie mix

(meaning canned pumpkin with spices)

figured i shouldnt waste it

JOSELYNNE's PRIZE OF THE DAY

1/4 can farmer's market pumpkin http://www.farmersmarketfoods.com/products/

1/4 cup brown rice flour

1/4 cup rice milk (give or take)

1 egg white

1 scoop Arbonne Vanilla Protein Powder

alpha.myarbonne.com under the nutrition tab

makes about 4 pancakes

cook in a frying pan with some earth balance non dairy butter

OMG enjoy

40% of the population is vit-D deficient

DRs/NURSES are telling my clients to eat more dairy

NO THANK YOU

between the hormones,

processing, preservatives

and the effects dairy have on our digestive systems

i would chose the alternative

their concern :CALCIUM INTAKE

but a lot more than calcium goes into the process of utilizing this mineral

if you are low in calcium

if may be due to lack of absorption

caused by high sodium intake

sugar, which effects the calcium/phosphorus balance,

high phytic acid intake - bran (too much fiber)

& phosphoric acid - sodas depletes ca absorption

you can take a Vit D3 supp

this little vitamin also has MANY preventative properties

and is a contributing factor in retaining ca

Vitamin D3, (cholecalciferol), is necessary for retaining bone density

and for maintaining the body's immunity

Vitamin D3, like all variations in the vitamin D family, is actually a hormone,

produced naturally in the body. Although very few foods contain vitamin D3,

it is readily available through the absorption of the sun's rays.

Few foods offer adequate Vitamin D3 but fish,

cod liver oil and eggs provide small amounts of the hormone.

Fortunately, supplements offer an alternative way

to increase the body's Vitamin D3 levels.

Diseases and conditions proven to be associated vitamin-D deficiency:

	Osteoporosis, IBS, & Crohns Obesity, PMS, Arthritis, Depression Hypertension, Heart Disease, Chronic Pain,
	Cancer:prostate cancer, colon cancer, breast cancer, lung cancer, and ovarian cancer,
	Depression and schizophrenia, Fibromyalgia,
	Psoriasis,
	May exacerbate type-2 diabetes and impair insulin production in the pancreas. Autoimmune Disorders & MS vitamin D is an especially important for individuals with spinal cord injury (SCI) and multiple sclerosis (MS).

The American Society of Anesthesiologists released a report in October of 2007 that stated approximately one in four patients who have chronic pain issues were also found to have low levels of Vitamin D.

According to the Vitamin D Council, if you are someone who completely avoids the sun you will need to take approximately 4,000 units of Vitamin D per day. You would have to drink 40 glasses of milk a day or take 10 multivitamins a day to get the required amount of Vitamin D.

Vitamin-D-deficiency statistics:

	32% of doctors and medical school students are vitamin-D deficient.
	40% of the U.S. population is vitamin-D deficient.
	42% of African American women of childbearing age are vitamin-D deficient.
	48% of young girls (9-11 years old) are vitamin-D deficient.
	Up to 60% of all hospital patients are vitamin-D deficient.
	76% of pregnant mothers are severely vitamin-D deficient, causing widespread vitamin-D deficiencies in their unborn children.
	Up to 80% of nursing home patients are vitamin-D deficient. instead of pumping my clients full of cheese and milk i would rather take the proper steps -a diet high in dairy can lead to many other problems since VIT D is a regulating factor in calcium absorption, AND your levels are not checked through a regular blood test the next time you are at your DR ASK FOR A VIT D TEST this could answer a lot of health questions til then, go outside get your 20 mins a day wear sunscreen be active & DONT EAT CRAP SIMPLE -change your life one day at a time

sand sprinting

song of the day

http://www.youtube.com/watch?v=GmVSovGG6LY

next purchase will be VIBRAMS

i burnt through 2 pairs of socks sprinting on the beach today......

hopefully these new toes sneaks wont slow me down.....................cause if you can guess

I AM NOT A FAN OF SLOWING DOWN

the ultimate goal for an athlete is to have incredible strength to weight ratios, lean body mass, and a well developed Central Nervous System for a fast reaction and the ability to explode on command.

Your sand-running heart rate will match that of your street-running heart rate, but at lower mileage.

Sand running significantly strengthens the lower-body stabilizer muscles.

It is a great way to work toward optimizing your V[O.sub.2] max

Sprinting requires power from the lower body and abs. It also feels amazing to run with everything you have, to test your lungs, heart and explosive force.

Benefits of Sprinting

-Increases metabolism for a longer period after exercise than jogging.

-Improves heart and lung recovery time.

-Improves endurance for long distance running.

-Sprints intervals within jogging sessions, aid weight loss.

-Develops great hamstring muscles. We all know the theory on great hammys

"hamstrings are the derivative muscle. if u have nice hammy's chances are high ur gonna have nice calves and ass and if u have a nice ass, you've gotta have a nice stomach. so basically....65 percent of ur body is essentially covered with nice hammys" – Michael Antosy HIGH FIVE

How Do I Sprint?

Sprinting is all about speed. The right way to sprint is with your body slightly leaning forward at about 4-6 degrees from the feet, not the hips. Arms should be relaxed, swinging from the shoulders and flexed at a 90 degree angle. Feet should be hitting the ground heel to toe. Don't run on your toes because it provides no stability and can cause injuries.

While sprinting, your stride should start under the centre of gravity. Basically, don't let your feet come too far in front of your body. This is called over striding. Similarly running in baby steps is called under striding. Both under and over striding will slow you down. Throughout the sprint always stay relaxed. Tensing you body not only slows you down but it will also tire you out more quickly.

come join us

sprint

sprint

sprint

maybe i will give you a prize if you can beat me

i'm getting pretty damn quick

xo

it's all psychological

"you gotta put me in coach, it's all psychological"

the connection between our emotions and food

the connection between our emotions and weight loss

the connection between our emotions and weight gain

the connection between our emotions and dysmorphic issues

the connection between our emotions and WELL BEING

i am looking into extending my education (surprise surprise)

wanting to continue schooling to get my masters

daily i am amazed at the mind body connection - physically; exercise, dance & sports

but the control that our minds have over the health of our bodies

YET people still dont recognize the manifestation of fear, sadness & insecurity

do they know you can torment yourself into sickness?

people will also argue that you cannot think yourself well........

i dissagree

the healing powers of positive energy are unfathomable

The healing power of the mind is not a mysterious thing that can be activated by gibberish and mumbo-jumbo rituals and words. The healing power of the mind is actually based on one thing: positive thinking.

accept

take action

take comfort in a higher power

now i am not a religious person

nor do i wish to push my beliefs on ANYONE

i am just giving you a glimpse into my thoughts here

i do believe that we all have a destination

one path or another we will get there

maybe not on schedule but we get there

and that we all have a gift

and a purpose

"the purpose of life is to discover your gift. the meaning of life is to give your gift away"

-david viscott

i want to help people

i always have

and i always will

maybe it is my gift/purpose

MAYBE

what i want to delve into is the stomach

ibs, colitis, ulcers

all stress related illnesses

or shall i say manifestations of worry/anxiety

the mind having a direct effect on the body

once there anxieties and stress

then there are poor eating habits

of those who's mind's arent 100%

do one of 2 things

1. over consume

2. under consume

which can effect all aspects of our lives.....

dont let your head take over

when do you find the balance?

my answer:

when the rest of your body is in harmony

when you brain has quieted and you can enjoy and make choices in life without interferences

NOT ONLY WITH FOOD, does this happen (yoda talk)

but also shopping, smoking, dating, exercise, work...

filling voids with consumption or control

with tangible things

food, clothes, shoes, friends, a roster of dates, attention, power....

why do we need these things to make us FEEL a certain way

why cant we have a sense of accomplishment to bring us that euphoric sensation?

things/life/careers/goals/ideas/dreams will occur during times of peace

you can work as hard and as frequently as possible

but if there is negativity emulating

it will hold you back

sit with yourself

except the challenge

acknowledge your faults

and make the decision to change/do what is right for you

make better choices for your health and for your spirit

i always think

"I WANT TO PUT MY HAND ON YOUR CHEST

AND MAKE YOU FEEL BETTER"

BUT I WONT

BECAUSE THEN YOU WONT LEARN ANYTHING

growth is a process that takes AGES

i am trying to practice what i preach

we all look on the outside for the answers

(now i really AM yoda)

but the only way you will find answers is sitting quietly with yourself

NOTICE: that you get distracted from living, by life

someone i became close with from the gym

took his life a few weeks ago

if i had the chance to tell him that he changed my life

i let it pass.....

he made me realize several things

you must do what you love no matter what everyone else thinks

dance/sing and laugh OUT LOUD

be and feel honestly and openly

i will miss him terribly

the smile that would come to my face,

i could feel from my stomach,

....from my heart

and his freedom made me laugh with envy

in his own little world

he seemed to be so content

but you'll never know someone's struggles unless you ask

and they cant be helped if they dont accept it

you can be a man of accumulated attention

and a man who is alone when he needs a friend.......

CONNECT

- may the force be with you

a new week a new start

The Practical Guide to Personal Freedom

the four agreements

be impeccable with your word

speak with integrity.

say only what you mean.

avoid using the word to speak against yourself

or to gossip about others.

use the power of your word in the direction of truth & love

dont take anything personally

nothing others do is because of you.

what others say & do is a projection of their own reality,

their own dream.

when you are immune to the opinions & actions of others,

you wont be the victim of needless suffering

dont make assumptions

find the courage to ask questions &

to express what you really want.

communicate with others as clearly as you can

to avoid misunderstandings,

sadness & drama.

with just this one agreement you can completely transform your life

always do your best

your best is going to change from moment to moment;

it will be different when you are healthy

as opposed to sick.

under any circumstance, simply do you best,

& you will avoid self-judgement, self abuse,

& regret

-DON MIGUEL RUIZ

http://www.syminvasion.com/

feel like you're falling off a cliff

I think this happens pretty regularly...........

You dream of falling from a building and wake up, mid air, halfway through a twitch

Mine only happens in the most inconvenient situations

ON A PLANE

1. dead asleep and drooling awhile everyone around me is awake

HOSPITAL

2. sitting up in a chair next to an awake patient

(wait that wasnt a twitch)

COURTROOM

3. in the middle of a closing argument during jury duty

OH THE LIST FROM SCHOOL CAN LAST FOR DAYS

4. science class, Sophmore year Mr Boyle's class

There have been many instances where i have been:

elbowed in the nose,

punched in the back,

kicked in the shins

and even flung halfway off the bed

by someone sleeping next to me

All (supposedly) caused by muscle twitching

We lose control of our body's while we sleep....or do we?

Hypnagogic Myclonus and Muscle Fasciculation.

Hypnagogic Myclonus

Twitches while falling asleep are called hypnagogic myoclonus,

myoclonus: involuntary muscle spasm

and hypnagogic: referring to sleep.

The twitches occur during very light sleep as the conscious brain gradually relinquishes control of the motor functions. Often they're accompanied by a sense of falling, or the feeling that something is flowing through the body, and sometimes people will experience vivid dreams or hallucinations.

we have more control over our bodies while sleeping

because our conscious mind cant fight it

maybe its krang?

It's not known exactly what causes the twitches, but they appear to be associated (although by no means invariably) with (a) anxiety and (b) some faint stimulus, such as a noise.

twitches are a normal progression from being awake to being asleep.

As you fall to sleep your body’s physiology changes to prepare for rest,

i.e. your breathing rate, temperature and muscle tone changes.

Perhaps the twitches are just a product of these muscle changes.

This can occur during REM sleep, the sleep when dreams occur as well. They are less common during sleep and are generally a sign of a more severe sleeping problem such as REM Behavior Disorder or Periodic Limb Movement Disorder.

1.REM Behavior Disorder (RBD)

During REM sleep we experience a muscle paralysis, to inhibit body movements that could endanger us while we sleep and dream. During this time all voluntary muscle activity stops. However, in people with RBD their muscles do not relax, remaining active, resulting in violent muscle spasms and jerking while asleep as they are acting out their dreams.

2.Periodic Limb Movement Disorder (PLMD)

This is also characterised by twitching sometimes violently during sleep. Movements are quite often repeated every 30 seconds or so for an hour or sometimes even longer. And this pattern can sometimes repeat a number of times throughout the night.

Muscle Fasciculation

Frequent muscle spasms while awake are a different story

They can be the cause of a number of Nervous System Problems

Nervous system conditions that can cause muscle twitching:

• Amyotrophic lateral sclerosis (Lou Gehrig's disease)
• Damage to the nerve that leads to a muscle
• Muscular Dystrophy
• Spinal Muscular Atrophy
• Weak muscles (myopathy)

What most of us experience is usually cause by

Diet deficiency

Drug overdose (caffeine)

Drug side effect (such as from diuretics, corticosteroids, or estrogens)

Exercise

Twitches not caused by disease or disorders (benign twitches)

• Often affecting the eyelids, calf, or thumb
• Normal and quite common, often triggered by stress or anxiety
• Come and go, and do not last for more than a few days

ACAI BOWLS?

tasteeeee so um um goood

but are these tastey bowls a good healthy breakfast op?

Say hello to açaí (ah-sigh-ee), the fruit that’s making believers of world-class athletes and health-conscious people everywhere. Grown in the Amazon rainforest, açaí is truly a gift from Mother Nature. It has a rich, berry-cocoa flavor that makes it taste amazing, and its packed with more antioxidants than blueberries or pomegranates, plus loads of healthy Omega fats, protein and dietary fiber.

at my favorite breakfast spot the serve ACAI BOWLS

as a breakfast special

so my friends and clients always ask me

"is an acai bowl totally bad for you?"

let's break it down

ACAI has many many benefits

frozen acai....sorbet has some added ingredients

such as evaporated cane juice & tapioca syrup

THESE ARE GOOD ADDITIVES

but they increase your sugar intake

if there was a preferred time to eat this yummy treat

the morning or early afternoon would be it

to eat fruit sugars....any sugars after 2pm

is not recommended

in the bowl itself you have the sorbet (with added sugar)

then added fruit (that contains sugar)

& the granola (carb.....SUGAR)

sugar overload in the AM will lead to later repetitive crashes.

solution if you just have to have it

ORDER 1/2 a bowl

i do it ALL THE TIME

think it needs to be called

"jos-ersized"

and have some protein first

order your eggs and veg

and have your 1/2 bowl with granola

can you dig!?

my fav thing to order these days from flake

THE VEG Sausage Sandwich

i get it sans bread & cheese

whites instead of whole eggs

add avocado

and the greek wrap dressing for my greens on the side

(i told you i am a pain in the ass)

it is basically an egg white scramble(protein)

with diced tomatoes & veggie sausage(carbs,carbs)

greens on the side(carbs)

& add avocado(healthy fat)

and i am a happy camper

you can have toast....1 piece

but they dont do the gluten free or i would

shhhhhhhh..........SOMETIMES i eat the toast and pretend not to notice

i usually figure it out later

CHEERS

see you at flake X