Sex and Exercise-now that I have your attention.

Whether you're a fitness junkie or exercising for the first time, learn the answer to the question, "Can exercise make a huge impact on having a better sex life?" Hopefully i can give you some insight and help you find the answer to the relationship between exercise and better sex.

There are several real life reasons why a physically fit person is more likely to fully enjoy sex compared to a non-fit person. For starters, when you are physically fit you tend to have more self esteem. I don't speak for everyone of course, just in general. Secondly, your improved muscle tone can increase sexual gratification, since orgasms depend on multiple muscle activity. In the case of the more mature man, improved cardiovascular fitness can be critical for maximum sexual function. Know what I mean?

Physically fit men seem to benefit in the bedroom, as it relates to increased libido and stable testosterone levels that often decline as men age. On the other hand, sex can be as much mental as it is physical, and a person's physical appearance can be beneficial on an emotional level, as well. Beer bellies are unattractive, on men and women. And the can get in the way. Just saying. Looking and feeling healthy can increase your self-esteem while making you feel more attractive.

The relationship between physical fitness and sexual function is not the only factor that may increase a person's sexual pleasure. Some researchers attribute a good exercise program, along with other healthy activities such as good eating habits, smoking cessation and getting plenty of rest, with having a positive effect on sexual performance for people of all ages.

A study conducted at the University of California-San Diego tracked 78 middle-aged men (that would be me ) on an aerobic exercise program. The subjects exercised at moderate intensity for 60 minutes a day, three or four days a week. After nine months of continuous exercise, these subjects reported that their sex life was more satisfying as far as stamina and orgasms. In comparison, 17 male subjects that performed light workout routines such as walking at a comparatively slower pace stated that they had no substantial improvement in their sex lives.

In conclusion, exercise alone should not be considered the panacea for all sexual dysfunctions or dissatisfaction. However, if you hope to improve your sex life through exercise, you should carefully consider adopting a more comprehensive healthy lifestyle in order to increase the possibility of fully experiencing your sexual peak. Here are some suggestions for anyone interested.

• Cardio Endurance - For enthusiastic sex, you'll need to build cardio endurance. It makes your heart strong and keeps your body going. Try for 3 or 4 days of cardio exercise like running, walking, swimming or any activity you enjoy.
• Muscular Endurance - Sex also requires you to hold...er...occasionally uncomfortable positions for short periods of time, so conditioning your body can be a plus for longer lasting sex. If you're new to strength training, start with a basic strength workout 2-3 times a week or learn more about weight training to see how you can set up your own program.
• Strength - As long as we're talking about holding yourself in position, strength is something else you'll need. Your basic strength workout will help you build more strength, just make sure you challenge your muscles with enough weight. You should use enough weight that your last rep is difficult, but not impossible and, if you're a woman, don't worry that you'll bulk up. Women don't produce enough testosterone to build big muscles, but you will build amazing strength. 
• Flexibility - Being limber can enhance anyone's sex life by making it a bit easier to get into your favorite position with less discomfort. Try stretching after your workouts or incorporate a little yoga into your routine. Yoga is also relaxing, which can help you reduce fatigue and get you in the mood.

Keep in mind that both sex and exercise have been proven to help reduce stress, so doing both on a regular basis should help you stay relaxed and happy. Exercise also helps increase your sexual desire. Elizabeth Scott, About.com's Stress Guide discusses this in her article, Stress and Sex, pointing out that, "...at times stress can actually prevent us from being ‘in the mood’. With the libido-dampening effects of excessive stress, sex sometimes goes by the wayside." Exercise, along with a healthy diet and adequate sleep can boost your libido so you're up for anything.

Don't forget that sex burns calories. Sure, it has to be fairly vigorous to get your heart rate going, but a 130-lb person can burn about seven calories per five minutes of vigorous sex. Keep it up for an hour, and you'll burn off 88 calories...not a bad trade off.

Coconut Water ! Yeah or Nah? It depends.

Mmmm, coconut water. Super-hydrating! Potassium-rich! All natural! There's no shortage of talk about Mother Nature's tropical cocktail these days, but any "healthy" drink that gets so much buzz — and is so ridiculously tasty — makes us wonder if it's too good to be true. Depending on who you ask, coconut water is a miracle beverage...or barely better than soda. 

So before you reach for another bottle of Zico or Vita Coco, here are the facts on coconut water.

Not to be confused with coconut milk (a concoction of coconut water and freshly grated coconut), coconut water is all-natural carbs, straight up. A clear, sweet liquid with a nutty taste, it's found inside young, green coconuts; the sterile water is usually harvested at the nine-month point. If you're lucky enough to have access, fresh is best, says Barbara Mendez, RPh, MS, a NYC-based nutritionist and registered pharmacist. "Fresh coconut water has not been pasteurized, therefore it contains enzymes that help to detoxify and repair the body," she explains. Most of what you'll find in stores is pasteurized or from concentrate. ("It's still a great way to hydrate yourself and it will still contain minerals, but it’s pasteurized, therefore, not raw,” she adds.) 

Devotees of coconut water frequently praise its ability to keep the body well-hydrated. “Coconut water is a great source of electrolytes, such as potassium, necessary for proper hydration,” Mendez states. “Electrolytes are also necessary for proper muscle contraction and to generate energy in the body.” And, she adds, even if you're a Bugles-munching couch potato, the potassium in coconut water can counteract the potential hazards — hypertension, for instance — of a high-sodium diet of processed and refined foods. (If you medically need to restrict your potassium intake, however, avoid coconut water.)

Camille Eroy-Reveles, a Brooklyn-based fitness trainer, gives coconut water a thumbs-up, too. “It’s been used in tropical climates for ages to rehydrate the body,” she explains. “Some of my clients prefer the naturally occurring coconut water to sports drinks, as it doesn’t have the added sugar and artificial flavoring and colors that other sports drinks have.” Yet, marathon runners and strenuous exercisers may want to keep nursing their neon Gatorade. “Sports drinks typically have more sodium, which is extremely important for maintaining water balance. They also have a greater carbohydrate content,” Eroy-Reveles adds.

So, what's the catch? (You knew one was coming.) Check the ingredients before you start chugging. “It’s important to read the label for added sugars,” says Stacy Rothschild, MPH, RD, dietitian and founder of New Leaf Nutrition in Paramus, New Jersey. “Choose the unflavored, natural varieties; otherwise, you might be consuming all that added sugar that you would get from fruit juice or a soda.” As an example, a 14-ounce bottle of plain Zico coconut water has 12 grams of sugar, but the same serving of chocolate Zico has 18 grams. Someone looking to cut calories may want to avoid guzzling gallons of coconut water, too. “Consider the added calories that coconut water provides — generally 46 calories per cup — while water has zero calories,” says Rothschild. 

Bottom line: For flavor, potassium, and hydration, coconut water is a healthful choice. But, if you are trying to lose a few extra pounds, sipping on plain water is undoubtedly a better option. Nothing nutty about that. 

The above information was borrowed from http://www.refinery29.com 

Another break in the action.

Welcome back loyal readers. I have been bad again and havent posted in a few days. I dont really think anyone missed me, but i missed the outlet.

Okay, so i missed typing about Focus T25 workouts for Week 3, Day 5, another wonderfully fulfilling double workout. Total Body Circuit and Ab Intervals. Love to hate these 2 workouts, separately. Now put them back to back and i love/hate them in a whole new way. Total body is a monster workout with hop-turn squats, plank walk push ups, plank this, plank that, plank you Shaun T. Ab Intervals is tough because i have a lower back that has some issues, but that isn't an excuse. It is just a tough workout.

Week 4 Day 1 and 2 - Cardio on Monday, and Total Body again on Tuesday. The Cardio workout I am in love with. I nailed that workout 110%. It really is hard to believe that you can sweat so much from only 25 minutes of work.  

Well, today i want to focus on my favorite nutritional supplement, Shakeology. Many of you may have seen me mention it before in my Facebook posts, on my blog here, or if you have seen my car, you have seen the big decal on my bumper.

Yes, i believe in this product, because i have been drinking it for almost 2 years now, daily. Shakeology® is the most delicious, nutrient-dense, super-food-packed protein shake on the planet. PERIOD. There is no other shake that even remotely comes close. Beachbody has done the research for you, but feel free to do your own research. You will come to the same conclusion. It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world. Shakeology is so incredibly healthy, no other single food item out there can supply you with all the nutrients, vitamins, proteins, and minerals in the amounts you need the way one delicious shake can.

I am copying the following from My Shakeology Site <<<< it's a link !

Shakeology's proprietary blend of digestive enzymes, prebiotics, and probiotics helps your body eliminate toxins that have built up in your digestive system over the years due to eating highly processed foods, fast food, and junk food. A healthy digestive system makes it easier to absorb the nutrients you need for optimal health.

While your body is cleansing itself from the inside out, Shakeology's 100% whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to help curb its cravings.

Your body will begin to shed stored fat while Shakeology's superfoods (that are chock-full of antioxidants and phytonutrients) work their magic, helping reduce "free radical" damage that could potentially lead to heart disease, heart attacks, high blood pressure, and strokes.

WHAT'S IN SHAKEOLOGY?

Shakeology Ingredients and Nutrition Facts

Shakeology is packed with more than 70 of the world's most potent, most nutritious, and most delicious ingredients. Not only does it provide a wide range of essential nutrients from the fruits and vegetables you should be eating every day, you'll also reap the benefits of incredibly nutritious food you'd otherwise never have the opportunity to eat. Food that nutrition science has shown to be highly advantageous to your health.

Plus, we were able to sneak fruits and veggies into every glass for those of you who are self-proclaimed "anything-but-vegetabletarians"—like Beachbody's own CEO, Carl Daikeler. (Carl's wife, Isabelle, helped create Shakeology to get him to "stop eating like a 2nd grader.")

Everything in Shakeology has been carefully selected for its unique nutritional quality, including ingredients that herbalists and natural wellness doctors have been using for centuries to holistically heal and fuel the body.

Just look at all the ingredients, that are minimally processed for maximum nutritional impact.

Needless to say, this drink does so many amazing things that i could type about it all day. It comes in 5 incredibly delicious flavors; Chocolate, Vegan Chocolate, Vegan Tropical Strawberry, Greenberry, and Vanilla. The Greenberry and Vanilla being my two favorites. It also comes in two different packages. One is a 30 day supply in one bulk bag, and the other is a convenient 24 pack of individual servings. 

If you want to try Shakeology for yourself, head on over to my website (the link is above) and order a bag or a box of your favorite flavor. Is it cheap? Not really, when you break it down to a daily cost. $4, give or take some change, a day. You have nothing to lose by ordering it. Shakeology comes with a 30 day, bottom of the bag, guarantee. If you don't like it, for any reason, you can send it back, even if the bag is empty !!  How's that for a deal.

Well, i have to run, it's time for my shake. Today is Vanilla with 1 cup of water, a half a cup of ice, and some frozen blueberries. Everything a growing boy needs !! Ta ta for now........

ChaChaChaChaChia !!

Feeling a little giddy after last nights workout, Focus T25 Alpha Total Body Circuit.

I nailed that workout 95%. I only paused 3 times to see what move we were actually doing, and paused 2 times during plank pike ups. 

I will nail this workout next time we do it, 100% 

It felt incredible to do this without stopping or giving up.

 Such a feeling of accomplishment. 

Alright, since i have talked about this workout previously, i want to talk about something else today.

Chia Seeds

Yeah, these things.

I discovered chia seeds a year or so ago, when a recipe called for them. I thought, nah, they dont mean those chia seeds, do they? Yep, they sure did. Me, being a total geek and information junkie,  hit up Google for some information. What an amazing little seed chia turns out to be. Here is a little information from Bobs Red Mill, which is the brand I use.

Thousands of years ago, chia seed was a staple in the diets of ancient Mayans and Aztecs. The word chia is derived from the Mayan language, meaning “strength,” and Aztec warriors relied on chia seed to boost energy and increase stamina. Today this tiny seed is a favorite of athletes, especially distance runners, who tout it as an endurance enhancing superfood.

Chia seed contains a wealth of fiber—5 grams in just one tablespoon. It is the fiber in chia that causes chia seed to swell when combined with water, creating chia gel. Whether you eat chia gel or just the raw seeds, the hydrophilic action of chia seed will keep you full longer than many other seeds. Amazingly, chia gel can also be used as a substitute for eggs in many baked goods. Use a proportion of 1 to 6 ratio of Chia Seeds to Water to make chia gel. Use approximately one tablespoon of chia gel to replace one large egg in your baked goods. 

The mild, nutty flavor of chia seed goes well with both sweet and savory dishes. Use chia seed in puddings and smoothies, sprinkle on top of porridge and salads, and add to baked goods in place of flaxseed meal or poppy seeds. Try our recipe for chia fresca, a refreshing drink perfect for a hot summer day in place of lemonade or use it as pre- or post-workout fuel. Looking for a fool-proof way to get chia into your diet? Make our blueberry refrigerator jam! The gelling nature of chia makes it an ideal (and nutritious) substitute for pectin in jam. No matter the dish, you can increase the nutritional value of any meal with a sprinkle of chia seed.

We sprinkle these little buggers on almost every dish we prepare. they dont add much in the way of flavor, that i can tell, but they certainly do pack a punch. What most companies wont tell you, but fellow users of the chia seed certainly will, is that they, uh, they make you, uh, how do i put this gently, 

i will explain it so that everyone understands.

EXPLANATION

Yeah, that about sums it up. You're welcome. Got that issue? 

Eat some chia seeds. It does a body goooood !!

I think i have talked enough.

Well, I hope everyone has a great day and let go of the negativity, you will feel better.

Peace.

Diet Soda = The Devil in liquid form. And a few other things......

Are Diet Sodas Bad For You?

Everyone knows, yeah,you know it, that regular soda is bad for you. That is a no-brainer. Between the high fructose corn syrup and chemicals, a whole host of health problems have resulted! Just by drinking regular soda, you’re saying, “I don’t care if I get fat! I don’t care about my health.”  Trust me, you will one day. All this crap has a cumulative effect. Meaning that it accumulates in your body and one day your body will simply stop functioning one way or another. 

But… is diet soda, which is still laden with a whole myriad of chemicals, really any better?

I’m sure that you really do care about your body… otherwise; you wouldn’t be spending your time reading my health articles… In fact, you may be one of those people who are proud of the healthy way they are eating. You may be one who is so excited that they don’t drink sugar laden pop, but stick with “diet” soda instead. Is that you?

Bad, Bad Diet Soda Pop!

Diet soda is marketed as a healthy, guilt-free drink that will help you lose weight! The truth is that there is absolutely not one single thing healthy about this drink, which I endearingly refer to as “Sewer Water”. Not only does it deplete your body of essential vitamins and minerals, but it has been proven through an eight-year study that it actually makes you fatter faster than drinking the normal stuff, upping your chances of being overweight by 41% for every bottle of diet soda you drink each day!

So, now, not only is regular soda bad for us, but our favorite sweet drink… our healthy alternative… is bad for us too?! (Insert a groan right here.)

The Whys behind the Madness

How can diet soda make you fat?! I don’t want to give you the “thou shalt not” without the “whys”, so here are the reasons behind this crazy dilemma!

First of all, let’s look at the most obvious reason. I am sure there are other people out there who think like I used to! I used to think that if something was half the calories that I could eat twice as much. Some people falsely believe that if they drink diet soda that they can eat more as a result! This leads to the consumption of more calories and, of course, weight gain!

Secondly, artificial sweeteners, which are packed full of empty nutrition and chemicals that we are not meant to consume, actually “fool” our bodies into thinking we are really getting sugar. When your taste buds think you are getting something sweet, they automatically send a signal to your brain to initialize your insulin response. This makes your body store fat. Also, because the extra insulin makes your blood sugar drop, it makes your body need actual sugar to bring your levels back up again, resulting in a craving for real sweets and refined carbohydrates.

The reason that diet sodas result in gained weight may be due to one or the other, or a combination of these depending on how well you do at saying “no” to sugar and carbs throughout a craving. This does not make it okay to drink regular pop, but it also makes it not okay to drink diet drinks. If you are serious about having a fit and healthy body, then you must avoid all soda pops, diet or not.

You may also really, really, really, want to watch a few documentaries about how the food industry (the FDA in particular is a bad offender ) isnt there for your benefit !! They are there to make as much profit as possible and keep you coming back for more and more. They have the consumer ADDICTED. And that is due to the chemicals they put in our food. You think that these additives are "approved" by the FDA so they must be good for you right?  Or at the absolute least, not bad for you. The FDA is actually funded by the food manufacturers that they are supposed to be reporting on. Who do you think THAT report is going to favor? Not us, the consumer. It NEVER has !! Do the research people.

One documentary in particular that i love is Hungry for Change. I have included a YouTube preview link HERE. Go ahead, watch it and have your eyes opened. It opened mine even more than they already are. Another documentary that is amazing is called "Forks Over Knives"  I have included a preview link for their YouTube Channel HERE. One last thing before i go.....Look at this Jamie Oliver TED Award clip before you close this blog.

Jamie Oliver's TED Award Speech

Shopping Day

Today, as usual for me on Sundays, was my grocery shopping trip to Wegmans  I love this damn store. I am there so often, a few of the cashiers even know my name ! I'm the guy always shopping with a  Nutrition Guide, and usually wearing either my P90X shirt or my Insanity shirt. Anyway, back on topic. Sylvia and I plan our weekly meals out ahead of time so there is no question about what we are eating and it just makes everything so much easier in the morning to grab our lunches, throw them in the lunchbox and go. We get all of daily needs to perform at our maximum without having to think about it. Another benefit to doing this is that we get to spend Sunday afternoon in the kitchen cooking together, getting in each others way, making a mess, and then cleaning up together. Teamwork, that's what it is all about.

This week we are diving into the Focus T25 nutrition guide by following the included 5 Day Fast Track Nutritional guide. This guide is designed to help get us motivated (like we need that) by jump starting our results. This is a 1,100 calorie a day meal plan that contains a healthy balance of protein, carbs, and fats. This might be a little rough for me at first, since i will be backing down my daily intake from 1,900 calories a day. The meal guide that is included with Focus T25 has some really delicious recipes in it and we cannot wait to try them ALL. After we do the 5 Day fast track for, uh, 5 days, we will be increasing our intake up to a modest 1,600 calories, when we begin the Alpha phase of the workout.

We plan on posting our reviews of each workout, the meals, and the results we have gotten. This workout is a guaranteed game changer. Anyone and everyone has the time and fitness level to get this done. Alright there may be some exceptions to that statement, but they are few and far between. If you are not happy with the way you look, the way you feel, or you just want to push yourself to the next level, this is your ticket. You WILL see results with Foucus T25 and if you don't you're not pressing play.

ANNOUNCEMENT !!

I will have a new daily blog starting the week of July 15th, as my wife and I start this brand new Shaun T workout, FOCUS T25. This workout is amazing. You get an hour workout in only 25 minutes a day, 5 days a week for 12 weeks ! Everyone has time to do this, everyone. I  have personally seen the results from this workout. My up-line Beachbody coach and his wife were in the national test group and will both be featured in the Infomercial for Focus T25 !!! Their results were phenomenal ! 

These are real people, my friends, who got real results. They are the parents of 4 very active children, Jenn is a registered nurse and Ryan is a coworker of mine. I have gotten to watch his transformation first hand, as i get to stare at his mug all day, everyday here at work. 

I have been so inspired by them both. Ryan is the one who got me interested in getting healthy and getting fit. I have never looked back once i started eating right and stopped cramming garbage down my throat. I am an aptly named 'food nazi' now and that's how i like it. The way i feel now is amazing. I feel unstoppable. I look for new ways to challenge myself everyday. I am now looking forward to becoming a graduate of Focus T25 !! 10 Minute Trainer-done, P90X-done, Insanity-done (twice), Rev Abs-done, Body Beast-done.  Every one of those programs changed me in some way, and in some form, both mentally and physically. I am not where I want to be yet, but I am closer than i was yesterday !!  Stay tuned, it's gunna be a wild ride......i promise.