Fitness Newsletter                                            October 2009

In this issue:

  1. Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.

  2. Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you.

  3. Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.

  4. Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)

  5. When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:

    • Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
    • Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
    • Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.

  6. Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.

  7. People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.

  8. Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)

  9. More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.

 
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What is Groupon? Each day, Groupon features an unbeatable deal on the best stuff to do, see, eat, and buy in your city. By promising businesses a minimum number of customers, we get discounts you won't find anywhere else. We call it "collective buying power!"

How does Groupon work? 1. Each day we feature something cool to do at an unbeatable price. 2. You only get it if enough people join that day… so invite your friends! 3. Check back the next day for another awesome Groupon!


Many local Austin businesses have offered fabulous deals on Groupon, including Mangia Pizza (above), Austin Adventure Boot Camp, Alite Laser, Massage Harmony, Greenling Organic Groceries, and more! Join Groupon today and take advantage of the daily offer!

 

By Dr. Mercola (read full article online) -- [NOTE: Below are some points to ponder regarding the use of vaccines. Please review the information, perform additional research, and talk to your physician so that you can make an informed decision on the use of vaccinations for the flu.]

  1. The swine flu is simply another flu. It is not unusually deadly.

  2. This is the first time both seasonal and pandemic flu vaccines will be administered. Both seasonal flu and swine flu vaccines will require two inoculations. This is because single inoculations have failed to produce sufficient antibodies. This is an admission that prior flu vaccines were virtually useless.

  3. Adjuvants are added to vaccines to boost production of antibodies but may trigger autoimmune reactions. Some adjuvants are mercury (thimerosal), aluminum and squalene.

  4. This is the first year mock vaccines have been used to gain FDA approval. The vaccines that have been tested are not the same vaccines your children will be given.

  5. Over-vaccination is a common practice now in America. American children are subjected to 29 vaccines by the age of two. Meanwhile, veterinarians have backed off of repeat vaccination in dogs because of observed side effects.

  6. Modern medicine has no explanation for autism, despite its continued rise in prevalence. Yet autism is not reported among Amish children who go unvaccinated.

  7. Researchers are warning that over-use of the flu vaccine and anti-flu drugs like Tamiflu and Relenza can apply genetic pressure on flu viruses and then they are more likely to mutate into a more deadly strain.

  8. Most seasonal influenza A (H1N1) virus strains tested from the United States and other countries are now resistant to Tamiflu (oseltamivir). Tamiflu has become a nearly worthless drug against seasonal flu.

  9. Public health officials are irresponsible in their omission of any ways to strengthen immunity against the flu. No options outside of problematic vaccines and anti-flu drugs are offered, despite the fact there is strong evidence that vitamins C and D activate the immune system and the trace mineral selenium prevents the worst form of the disease.

You can read through Dr. Mercola's comments regarding the flu and how to protect yourself without drugs or vaccines.



All About Vitamin E...            

Function: Vitamin E acts as an antioxidant that prevents premature reaction to oxygen in the body and the breakdown of many substances in the body. It neutralizes free radicals in the body that would otherwise cause damage to cells and tissue, while aiding in circulation, clotting, and healing. Some studies have even shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease. Other studies have shown that taking large doses of vitamin E has decreased the risk of Coronary Artery Disease.

Sources: Most vegetable oils, wheat germ, raw seeds and nuts, egg yolk, whole grain products, beef liver, peanut butter, and unrefined cereal products are good sources of vitamin E.

Recommended daily intake: Women need 8 mg and men require 10 mg of vitamin E on a daily basis. Though it's almost impossible to have a vitamin E deficiency, too much can cause nausea and digestive track problems. Prolonged overexposure can lead to toxicity and other health problems.
Stephanie McDonald Name Top 25 Fitness Entrepreneur  

Austin Adventure Boot Camp owner, Stephanie McDonald, was recently named one of Austin's 25 Local Health and Fitness Entrepreneurs according to Austin Fit Magazine (AFM). Here's what AFM Editor-In-Chief Alex Earle had to say:

"Austin Adventure Boot Camp isn’t basic training, but it will definitely get you into shape; without the green hue of fluorescent gym lights. If you don’t believe us, just take one look at founder and owner Stephanie McDonald.

Furiously fit (a top-ranked national level figure competitor who was named one of AFM’s 10 Fittest in 2006), endlessly inventive (she designs her company’s Web site and all of her own marketing collateral) and always inspirational (she coaches many of the boot camps herself), we first met McDonald back in 2005 when she was just getting started. In just four short years, she’s built Austin Adventure Boot Camp into the fitness force it is today – one of the city’s premiere group exercise outlets.

Beginning by canvassing South Austin neighborhoods with door-to-door advertisements, McDonald now uses weight-loss challenges, a growing body of testimonials and enthusiastic e-blasts to garner new customers, as well as keep regular clientele pumped up. Her industry experience, drive and savvy business acumen have helped McDonald thrive in an otherwise competitive marketplace.

“My first jobs out of grad school were in corporate training,” she says. “But I’ve always been interested in instructing, coaching and motivating. My passion was never technology. It has always been fitness.”

Although most of Austin Adventure Boot Camps programs are designed for women, new co-ed boot camps were recently added to their line-up. And let’s face it, if looking good for the opposite sex isn’t enough incentive to punch out those squats, we don’t know what is."

Other local entrepreneurs included in the list: Paul Carrozza of RunTex, Clayton Christopher & David Smith of Sweet Leaf Tea, and John Mackey of Whole Foods. Read the entire article online.




Ingredients:

  • 2 pkg. (8 oz. each) fat free cream cheese, softened
  • 1/2 cup stevia (or no calorie sweetener)
  • 1/2 tsp vanilla
  • 1/2 cup egg substitute
  • 3/4 cup canned pumpkin
  • 1/4 tsp ground cinnamon
  • dash ground nutmeg
  • 1/3 cup low fat graham cracker crumbs

Directions:

  • Preheat oven to 325º F.
  • Beat cream cheese, stevia and vanilla in large bowl with electric mixer until well blended.
  • Add eggs, one at a time, mixing on low speed after each addition just until blended.
  • Remove 1 cup of the batter; place in medium bowl. Stir in pumpkin and spices.
  • Spray 9-inch pie plate with cooking spray; sprinkle bottom with crumbs.
  • Pour remaining plain batter into crust; top with pumpkin batter.
  • Bake 40 min. or until center is almost set.
  • Cool completely.
  • Refrigerate at least 3 hours.

Nutritional Info :

  • Servings: 8
  • Fat: 0.3 g
  • Carbohydrates: 11.2 g
  • Protein: 12.0 g
  • Calories: 91.1
New Camp Times and Locations!    

Just a quick reminder about our new morning WOMEN'S ONLY camp times.

And don't forget that we also offer the following evening CO-ED camps: