Ways to continue your exercise regimen when the weather turns nasty

We can always come up with excuses to not exercise. For the most part we also know that they really are just excuses and if we schedule our workouts in and make them a priority then we will fit exercise in. However, what if your fitness regimen takes place outdoors? Not all of us choose a gym as our only means to get our workouts in. We cant always count on weather to cooperate. With proper planning you can still get your workout in, even if the weather turns nasty.

If your daily run or walk is the means you use to get your cardiovascular exercise then do your best to prepare for the worst weather. For me, the best way to dress for running in the cold is by wearing lots of layers. Your body gets warm in no time when you are moving so your core is usually the easiest part to keep warm. A lightweight running hat or beanie will trap the heat in and often are lined around the headband to absorb sweat. Neck gaiters or face masks are also the best way to go in order to protect your face from wind without worrying about a scarf coming lose. I find that the parts that become cold most easily are hands and feet. Many companies make lightweight running gloves that are easily just thrown into the wash. If you are like I am however, you will need hand warmers. Several companies make ones that are reusable. If your hands tend to get cold easily they really make a huge difference. Chances are if your hands tend to get cold then so do your feet and yes, you can buy running socks that are made specifically for cold weather.

If all else fails and there is an ice storm, hurricane, or earthquake and you really can’t make it out of the house (Oh my!) then plan for an indoor workout. Without owning a treadmill or some other type of cardiovascular machine this can be a little harder. If you have a room in which you can jump rope without disturbing the downstairs neighbors then I highly recommend it as a means to get your cardio in. Jumping rope does take a little while to become skilled at doing however. Be prepared for it to get easier as you become better at it. If jumping rope doesn’t appeal to you then a little on line shopping for a workout DVD could be a solution that works for you. There are a multitude of ones to choose from. Take a look at the credentials listed for the person who created the workout. Make sure that the workout is coming from a qualified individual who is a certified professional. Ideally a workout DVD should offer modifications for different levels of participants. Choose the DVD by the type of workout that motivates you rather than the speed of results promised. Often quick promises are sales tactics and involve aggressive workouts that may not be the safest.

Again with a little planning you can continue your workout schedule even in less than ideal weather. The key is making a commitment to yourself to focus on your health. Once that commitment is made you can always work around the weather and find a way to put your health first.

How to Reset on Failed Resolutions

If you are like many, the holiday season was coupled with indulgences that fueled New Years resolutions. Afterwards you were ready to take on the new year with a new diet and exercise program to more than make up for the extra pounds from the holidays. This all worked well for the first week or two. However things started getting hard after that. Your ultimate goal is to make changes that last. new years resolutions can be too ambitious and often set you up to fail. Change is difficult and needs to be approached with short term goals in order to work toward the larger ones.

For example, rather than going on a diet maybe an alternative would be to ask yourself what unhealthy foods consumed on a regular basis can be cut out or limited. Start with working on one nutritional goal per week and build on it. For example you could set a beginning goal of substituting dessert with yogurt or replacing a daily unhealthy snack with a better choice.

As for exercise, rather than joining a gym and promising yourself you will go seven days a week, try something a little more realistic. The current usda exercise guidelines call for at least 30 minutes a day of moderate intensity physical activity just to reduce the risk of chronic disease. This is not even what is recommended for weight loss. That being said, many people can not commit to those guidelines right away. Thirty minutes three days a week is a good start. An idea could be to start that routine, keep it going for a month and then revisit your goals and see if you could build on them.

The bottom line is that dramatic changes in diet and exercise often cause you to end up feeling deprived. When the pendulum swings in one direction it often swings back in the other causing you to overindulge. Restrictive diets cause your metabolism to slow down which make you more likely to put on more weight than you started out with. Exercise programs that feel like punishment will soon be left behind. If your new years health resolutions have already been abandoned, try resetting by making a short term resolution or goal. By reaching a short term goal can you may just gain the momentum the momentum you need to attain those longer term resolutions.

PRESS RELEASE: A Multifaceted Approach to Fitness at the Reopening of Dakota Personal Training and Pilates

Dakota Personal Training and Pilates opened their studio ten years ago with a multifaceted approach to fitness, and consistently delivers this approach to their Manhattan clientele. As their approach and trainers evolve, so to will their studio. In November, their Upper West Side studio will undergo further upgrades in order to optimize a holistic approach to fitness.

Owner Penny Smart-Ludlow began as a group fitness instructor and personal trainer, and branched out over time to include Pilates, stability ball and interval training, as well as other modalities. “The more versatile your workout is, the more fit you are,” she claims. In turn, she has sought out trainers who have well-rounded backgrounds and seeks to match them with clients according to their individual needs.

The individual needs of clients often extend past the constraints of either strength training or Pilates alone. The trainers at Dakota Personal Training and Pilates understand the benefits of an eclectic approach that combines the lean muscle benefits of strength training, and the core strength and mobility that comes from Pilates. The latest expansion of the Pilates area, and the addition of several new Life Fitness machines will allow for trainers to continuously improve this uniquely personal training experience.

The trainers at Dakota Personal Training and Pilates make up a team of professionals that is truly greater than the sum of its parts. Each trainer is skilled in multiple, complimentary disciplines; this creates a training environment in which the client is assured that their training needs will be met. Each new client is carefully screened and placed with a trainer who will maximize their results.

Which is more effective,weight training or Pilates?

What will give you the best results? It depends on what your goals are. These two forms of exercise are very different. The goals of those participating in them are usually very different as well. In my opinion, a good strength training program focuses on strengthening the entire body. Pilates focuses more on strengthening the muscles supporting the spine as the body moves through large ranges of motion. Each form of training has its benefits although neither has a complete answer to physical fitness.

The goal of a strength training program other than to gain strength is usually to lose fat as well. Through strength training you can increase lean body mass which in turn will speed up metabolism and change your ratio of muscle to fat. Strength training is also proven to slow down or prevent osteoporosis.

What can be missing from some strength training programs is what is commonly called core strength. Your core, or your muscles supporting the spine should be strengthened along with the muscles of the limbs. That is one of the main goals of Pilates. Pilates exercises challenge your core to maintain stability throughout large ranges of motion. This enhances flexibility as well as builds strength throughout the range of the muscles involved. Many Pilates exercises also emphasize spinal articulation which increase strength and flexibility in the spine.

Strength training can incorporate core strength when the body is made to support itself while lifting weight. Traditional body building programs often don’t comply with this principle. Most exercises in which your spine is supported by a machine or a bench do not challenge your core. Flexibility can be enhanced in a strength training program if the resistance enables you to work throughout your full range of motion. A program where the goal is mainly to build size does not enable you to work through large enough ranges of motion to enhance flexibility.

On the flip side while Pilates exercises may challenge your core they often do not give enough resistance to build lean body mass. Contrary to popular belief, Pilates does not lengthen your muscles. This is physically impossible. Small gains in muscle to fat ratio are often seen in one who does not exercise at all. However resistance must be challenging to muscle groups other than your core to change body composition.

So what is best would be to incorporate both forms of exercise. Exercise programs that use ideals of both forms of training are well rounded. This being said, neither is adequate to achieve significant changes in cardiovascular fitness. Cardiovascular training should always be done in addition to resistance training to see the best results.

What are the effects of exercise on aging?

Most of us have an idea what the effects of exercise are on your average person. Generally strength training helps boost your metabolism, and change your body composition. Cardiovascular exercise helps burn calories, increase endurance, and strengthens the heart. For the older population exercise also has been proven to counteract many of the problems associated with aging.
Decrease in lean body mass

A major condition we face as we get older is something known as Sarcopenia or muscle wasting disease. Once adults pass their twenties about 10oz of lean body mass is lost per year which is largely made up of muscle tissue. The good news is this can be prevented by resistance training. Studies have shown that older adults achieve the same changes in body composition as in those who are younger. We can actually put back what we lose.
Flexibility

As we age we lose flexibility resulting in increased risk for injury. Resistance training in which you work your full range of motion enhances flexibility. Regular stretching can increase flexibility lost due to aging. Remaining flexible also enhances balance. are
Bone density

Current research shows that exercise is likely to be the strongest way to prevent bone loss and increase bone density. Weight bearing exercise that puts load onto the skeleton is most effective. Resistance training using weight or exercise using body weight against gravity are both effective means (i.e. walking as opposed to swimming or bike riding).
Balance

Falls are the leading cause of injury related death in those over seventy five. Resistance training done on your feet and particularly that which incorporates balance can prevent falls.
Cardiovascular endurance

Being physically fit reduces chronic inflammation such as that associated with arthritis. It enhances your mood as well as cognitive functioning which in turn helps counteract Alzheimer’s. It lessens the possibility of suffering from dementia, diabetes, and other degenerative diseases.

The current exercise recommendation for cardiovascular exercise is thirty minutes five times per week and strength training twice per week. For someone who is sedentary these goals can be quite difficult. It’s important to remember that something is better than nothing. Small, realistic goals that you can commit to are certainly more beneficial than the all or nothing approach. Start off withsomething that is realistic and slowly add more activity. Do your best to find what is most enjoyable to you so working out can be something you look forward to.

References:
Taylor Paul, The secrets of Longevity . Part 2. PT on the net ; Westcott Wayne, Aging, Exercise and Motivation. Strength training for older adults. PT on the net:

Who Else Wants the Secret to Great Abs?

It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I’m asked is “How can I get great abs?”

You’ve probably pondered that question at some time or another and you’re likely frustrated with your waistline. Maybe you’ve given up on your abs after doing dozens of crunches only to see zero results. I don’t blame you.
Forget everything you’ve heard about how to sculpt your abs. Crunches simply won’t give you a six pack.

You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I’m talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area.

You’ve probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs.

Only a drop in body fat will do that for you.

So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating.

It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you’ve seen on the Biggest Loser or on diet pill infomercials. You can do it too.
Answer the following two questions to see how your routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I’m sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.
What kind of shape is your diet in?

Diet is a big stumbling block for most people-especially as it relates to their midsection.
Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.

Keep calories in check.
Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.

Just say “No” to junk food.
While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.

Eat more frequently.
The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100’s of crunches.

Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it.

See me for fat blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition-just in time for summer.

Cardio or weights?

Training your body is all about balance. A complete exercise program should address not only resistance training but cardiovascular training as well. Proper balance between these two basic forms of exercise is essential to your training success.

Training balance basically boils down to the amount of cardio training you do compared to the amount of weight training you do. You are going to learn exactly what factors affect this training balance and how you can use them to ensure you reach your goals as quickly as possible!

The major issue you will need to take into consideration when balancing your cardio with your weight training is your primary training goal; if you’re training to lose fat, your balance is going to be very different than if you’re trying to gain muscle or if you’re training for a specific sport.

Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing.

In addition to your primary goal, you will also need to take into account two other major factors:

Your body type – Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily?
The type of cardio training you’re doing – Is it high-intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?

As you read through this article, I want you to write down the points that apply to you. After explaining these factors, I will tell you how to integrate everything you’ve learned in your personal training program.

In order to successfully balance your training, you need to first identify what your primary goal is. Are you trying to lose fat? Are you focused on gaining muscle? Are trying to improve sports performance?

It’s very important to note, you will be far more successful in achieving your goal if you focus on one specific goal only. The training processes involved in losing fat or gaining muscle are very different and do not mix well with each other. If you try to do both at the same time, your results won’t be as good as if you focused on one at a time.

If you’re training to lose fat, you’re going to need to do more cardio than someone who is training to gain muscle. A good starting point is three times per week, 20 to 30 minutes per session. Depending on the other factors we’re going to discuss, you may need more or less than this. Weight training three times per week should be sufficient to maintain and even build muscle mass.

With fat loss, your primary goal should be burning calories while sparing as much muscle as possible. Since you’re most likely eating fewer calories, your body is not going to be eager to add muscle, therefore it’s best to focus on keeping what you’ve got. Any muscle you may add is just ice cream on the cake (bad analogy for this topic!).

If you’re training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle.

As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.

If you are training for a specific sport, how many cardio sessions you need will depend greatly on the cardiovascular and muscle mass and strength requirements of your sport. Naturally, a long-distnace runner is going to have far different requirements than a hockey or football player. The type of cardio training you do will also come into play here (which we will look at below).

As a guideline, the more cardio-oriented your sport is, the more cardio sessions you will need and the greater your focus should be on cardio training. If your sport is more strength-oriented, your focus should be primarily on developing that strength, with fewer cardio sessions. Of course, there are many sports that require both strength and cardiovascular capacity. Training in this case should be more equally balanced.

Now that you’ve identified your training focus and the general guidelines for it, we need to take a look at your general body type. There are three main bodytypes: ectomorph, endomorph and mesomorph. The catogories operate on a sliding scale – a person may be an ectomorph but have mesomorphic tendencies, for example (we will go more into each type below).

The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to “eat whatever they want and not gain an ounce.”

The ectomorph has a fairly easy time losing fat so they will will generally not need to do as much cardio for fat loss. Two or three times per week should be plenty. An ectomorph trying to gain muscle may need to lay off cardio training completely in order to have enough recovery energy available for their body to even build muscle. Once or twice a week should be the maximum cardio frequency. Even weight training may need to be less frequent (two or three times per week) in order to see results.

The endomorph type is the heavyset end of the scale. The endomorph typically gains and holds onto fat easily and has a harder time losing it. The endomorph does tend to carry more muscle mass than the ectomorph, however.

Endomorphs will need to do more cardio to see significant fat loss. The minimum would be three times per week but some may require up to five or six sessions per week for best results.

An endomorphic person trying to gain muscle mass should continue to do cardio two or three times per week. Their tendency to accumulate bodyfat when eating excess calories (which is a requirement for muscle gain) can be reduced by keeping a reasonable amount of cardio in their training program. The endomorphic body has plenty of energy in reserve for muscle gain.

The mesomorph has all the luck. This is the naturally-muscular person. They are characterized by having broader shoulders and a narrower waist (known as a “V” taper). They gain muscle easily and lose fat easily.

A mesomorphic person training to lose fat can get away with doing only one or two cardio sessions a week while still seeing fairly good results. They will have an easier time holding onto muscle while losing fat, which gives them a calorie-burning advantage (the more muscle you have, the more calories you burn in a day even while doing nothing). Mesomorphs who do more cardio sessions will see greater fat loss results than either of the other two bodytypes – their greater muscle mass helps them burn more calories.

The mesomorph has a relatively easy time gaining muscle. Their bodies seem to naturally want to add muscle and keep it. The mesomorph training for muscle gain should keep doing enough cardio training to maintain cardiovascular capacity (about once or twice a week). They can, however, still get away with doing more without compromising results.

The type of cardio training you do will have a tremendous impact on the frequency at which you can do it and still get the results you want.

Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.

High-intensity training is the toughest of the bunch but can actually net you the greatest and fastest results. High-intensity training is exemplified in activities such as sprinting and interval training. If you’ve ever had a coach make you run up and down hills, you’ve done high-intensity cardio. Basically, anything that you do as hard as you can for a short period of time could be considered high-intensity training. In fact, intense weight training with short rest periods is very good for cardio capacity.

High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done. This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.

The three major factors that determine how much cardio you should do in your program (your primary training goal, your bodytype and the type of cardio training you do) must now all be taken into account when determining how much cardio you should be doing compared to weight training.

Every body is different and every person reacts to training in different ways. To determine how much cardio you should do, you will need to look at each factor on it’s own then look at all three factors at once. When you write them all down, you will probably see a pattern develop. Here’s an example.

Fat Loss – 3 to 6 times per week
Endomorph – 3 to 6 times per week
High-intensity Training – 2 to 3 times per week
Weight Training – 3 times per week

This would mean an endomorphic person training for fat loss with high-intensity training could do cardio three times per week and weights 3 times per week.

Here’s another example:

Muscle Gain – 1 to 2 times per week
Ectomorph – 1 to 2 times per week
Low-intensity Training – 2 to 3 times per week minimum but can be done almost every day
Weight Training – 3 to 4 times per week

This would mean an ectomorphic person looking for muscle gain and doing low-intensity cardio training could do cardio two days a week at a minimum to maintain cardio capacity while trying to gain muscle.

Conclusion:

Every person’s situation is wide open to interpretation and, when it all comes right down to it, much of your training schedule is determined by the time you have available to you. These guidelines should help give you an idea of what frequency of training is most appropriate for your specific goals and situation. Take these recommendations simply as advice, not as rules written in stone and feel free to experiment. You may find out that what actually works for you is exactly the opposite of what is written here!

Title: BetterU, Inc. – Innovative and Powerful Fitness and Weight Training Information
Description: For top-quality, free information on fitness, exercise, fat loss, nutrition, muscle building and more visit us today!
Link: http://www.fitstep.com/

Cardiovascular Training Resource Links:

What Do You Mean Low-Intensity Training Isn’t The Best For Fat Burning?
http://www.fitstep.com/Misc/Newsletter-archives/issue7.htm

Cardiovascular Training Basics
http://www.fitstep.com/Library/Info/Cardio_fitness1.htm

Cardiovascular Activities
http://www.fitstep.com/Library/Info/Cardio_activities.htm

Cardiovascular Equipment
http://www.fitstep.com/Library/Info/Cardio_equipment1.htm

Exercises Excuses-Backwards Fitness

As you can imagine, I hear a ton of excuses from people on why they don’t exercise.

Sometimes the reason is self inflicted: I don’t have the time.

Other times the reason is procrastination: I’m going to start as soon as tax season ends.

And occasionally the reason is downright funny: The dog ate my gym shorts.

I usually point out to these well meaning folks that, despite their reason, exercise is a very important activity that will dramatically improve their life. I bring up the health benefits and describe how many of their physical ailments would improve. I talk about how great they will feel dropping excess weight and rediscovering a slender figure.

However, there was always an excuse that would get me.

The devious excuse of ‘being active’: Oh, I don’t need to exercise in a gym – I’m very active. I play tennis and hike in the summer and I ski in the winter.

Well, they have a point, right? Tennis, hiking and skiing are all active sports that burn calories. Maybe they can be fit without doing any other exercise, especially if they are at a reasonable weight.

Then I started to notice a trend.

The ‘active’ people couldn’t touch their toes in a simple flexibility test. The ‘tennis players’ couldn’t jump rope for 60 seconds. The ‘hikers’ needed a week to recover from a one mile jog. The ‘skiers’ encountered injury after injury. And then it hit me.

You don’t become fit by simply being active. That’s backward fitness.

Only by being fit can you become more active.

To become and maintain a level of fitness there is no replacement for a consistent exercise program. It’s the only way.

True fitness is when your body can do whatever you ask of it. This means having flexibility, strength and endurance.

Do you exercise? Or are you fooling yourself with the excuse of ‘being active’?

How happy are you with your level of fitness? Are you able to meet all of the functional demands of life? Or do you find yourself opting out of experiences or situations that you know would be too challenging?

If you’ve used the excuse of ‘being active’ in the past, it’s time to reconsider your options. Don’t practice backward fitness with the hope of true results.

Contact me to get started on a program that will make you truly fit. And if you’re furthest from active and simply want to lose those extra inches and pounds, make the decision to take action today.

After all, there’s no trial run in the game of life.

Be Excellent

The most important aspect in becoming and staying fit is to be persistent. You can exercise every day for a week, but if you follow that week with a month of no exercise then you’ve lost all ground. Find an exercise program that you are able to consistently do and then stick with it. In the words of Aristotle, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Simple Spaghetti Squash

Spaghetti squash is one of the easiest vegetables to prepare without adding fat in the cooking process. Each squash is filled with folic acid, potassium, vitamin A, and beta carotene – and best of all it is a low calorie food. Servings: 4

Here’s what you need…

spaghetti squash
1 Tablespoon dried basil
1/2 teaspoon garlic salt
Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times. Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish. Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes. With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.

The Aspartame Scandal

by Betty Martini

The Thalidomide of the 90’s is Aspartame, otherwise known as Equal, Nutrasweet or Spoonful. In May, 1992 an article in Flying Safety Magazine explained the dangers of this ubiquitous substance. Some people have triggered aspartame related disorders with doses as small as that carried in a single stick of chewing gum. This could mean a pilot who drinks diet sodas is more susceptible to flicker vertigo or to flicker-induced epileptic activity. It also means that all pilots are potential victims of sudden memory loss, dizziness during instrument flight and gradual loss of vision. Some pilots have experienced grand mal seizures in the cockpits of commercial airline flights and have lost medical certification to fly — and with it their careers.

The FDA has received more than 10,000 consumer complaints on Nutra-Poison. That’s 80% of all complaints about food additives, yet they remain comatose and have done nothing to alert the American consumer who assumes, since it’s so highly advertised, that it must be safe as mother’s milk.

If you are using aspartame and have headaches, depression, slurred speech, loss of memory, fibromyalgia type symptoms, loss of sensation in lower legs or shooting pains, loss of equilibrium, vertigo, anxiety attacks, chronic fatigue, vision loss, floaters, retinal detachment, seizures, heart palpitations, etc., you have Aspartame Disease! Many physicians are diagnosing multiple sclerosis when in reality it is methanol toxicity which mimics MS. Get off this dangerous drug right away. MS is not a death sentence, but methanol toxicity is!

Fifty-one percent of FDA approved drugs have serious risks and could cause adverse reactions that lead to severe or permanent disability or death. The Center for Disease Control, Johns Hopkins University and the New Jersey School of Medicine estimate that 80,000-120,000 Americans are killed by prescription drugs every year. That this atrocious holocaust persists has everything to do with money and nothing to do with public health. Monsanto reaps $2 billion per year from the Aspartame toxic bonanza. This can buy a lot of bureaucrats! Does FDA mean Fatal Drugs Allowed? The FDA works for industry, not citizens. FDA head Arthur Hayes overruled his own board of inquiry to approve aspartame and then went to work for their public relations firm. Federal attorney Sam Skinner was assigned to prosecute Searle for fraudulent tests in their application, but switched sides and went to work for Searle’s lawyers and the case died when the statute of limitations ran out. Honest FDA toxicologist, the late Dr. Adrian Gross, wrote to Senator Howard Metzenbaum: “The views of the FDA’s Center for Food Safety read like a script written for Abbott   Costello in the sense of their having perceptions inside-out and upside- down. … FDA may have gone through the motions. … such a ‘process’ or dance represents a farce and a mockery.”

Aspartame is a molecule composed of three components:
aspartic acid, phenylalanine and methanol. Methanol is wood alcohol that has killed or blinded thousands of skid row drunks. It converts into formaldehyde and formic acid (ant sting poison) in the gut. Formaldehyde, a deadly neurotoxin, is common embalming fluid, a Class A carcinogen. Phenylalanine is also neurotoxic when unaccompanied by the other amino acids in proteins. Aspartic acid causes brain lesions and neuroendocrine disorders in experimental animals. There are 92 documented symptoms including headaches, numbness, fatigue, blurred vision, heart palpitations, memory loss, dizziness, muscle spasms, weight gain, seizures, rashes, blindness, tachycardia, tinnitus, joint pain, nausea, depression , hearing loss, irritability, slurred speech, anxiety attacks, loss of taste, vertigo and insomnia.

Nutrasweet is in about 9,000 foods and on every restaurant table for the same reasons tobacco is everywhere:
Greed, Addiction and Profit! The NutraSweet Company and sister Searle, whose chemists discovered aspartame while testing an ulcer drug, are owned by Monsanto. If you are taking other medicine, consider possible reactions you may have. In 1969, Searle approached Dr. Harry Waisman to study the effects of aspartame on primates. Seven infant monkeys were fed the chemical in milk. One died after 300 days; five others had grand mal seizures. Searle deleted these findings when they submitted this study to the FDA! The best way to understand NutraSweet is to think of it as a minute dose of nerve gas that eradicates brain and nerve functions. Some diseases triggered by aspartame include brain tumors and other cancers, Alzheimers, multiple sclerosis, diabetes, epilepsy, mental retardation, fibromyalgia, lymphoma, Graves disease, birth defects, chronic fatigue syndrome, systemic lupus, Epstein Barr, Parkinsons and … death!

TResearchers at Massachusetts Institute of Technology surveyed 80 people who suffered brain seizures after eating or drinking products with aspartame. Said the Community Nutrition Institute:
“These 80 cases meet the FDA’s own definition of an imminent hazard to the public health, which requires the FDA to expeditiously remove a product from the market.” America is seeing a tremendous increase in seizures. Phenylalanine in aspartame lowers the seizure threshold in the brain and blocks serotonin production. Today our nation is swept by a rage of violence. Researchers attribute this in part to low brain serotonin levels inducing depression, rage and paranoia. So President Clinton, Diet Coke in hand, programs billions of dollars to buy penitentiaries for the paranoid. Fetal tissue cannot tolerate methanol and Dr. James Bowen calls NutraSweet instant birth control. The fetal placenta can concentrate phenylalanine and cause mental retardation. Aspartame tests on animals produced brain and mammary tumors. No wonder breast cancer is growing exponentially! During Operation Desert Storm truckloads of diet drinks cooked in the Arabian sun and at 86 degrees aspartame liberates methanol in the can! Thousands of service men and women returned home with chronic fatigue syndrome and weird toxic symptoms.

On July 28, 1993 the National Soft Drink Association drafted a 30-page protest questioning the safety of aspartame in soft drinks. Then they found weight-conscious Americans would sip soda all day if it was sugarless, so they forgot their objections; nor did they tell us that aspartame makes you crave carbohydrates and so you gain weight. The formaldehyde stores in the fat cells, particularly on the hips and thighs. Drink diet soda, get fat now and later develop seizures, diabetes, blindness, Epstein Barr, MS, depression and death.

Similarly, the American Diabetic Association, which now receives mega-funds from NutraSweet, ignored a 1987 abstract submitted by Dr. H. J. Roberts (world expert on aspartame and diabetic specialist) summarizing 58 diabetic aspartame reactors. He says:
“I now advise all patients with diabetes and hypoglycemia to avoid aspartame products.” In his book Excitotoxins: The Taste that Kills, Russell Blaylock, MD, a neurosurgeon, says aspartame may trigger clinical diabetes! He says that excitotoxins such as NutraSweet literally stimulate neurons to death, causing brain damage of varying degrees. “What really concerns me about aspartame,” he says, “is its association with brain tumors as well as pancreatic, uterine and ovarian tumors. … and that so many develop an Alzheimers-like syndrome with prolonged exposure.”

The ‘active’ people couldn’t touch their toes in a simple flexibility test. The ‘tennis players’ couldn’t jump rope for 60 seconds. The ‘hikers’ needed a week to recover from a one mile jog. The ‘skiers’ encountered injury after injury. And then it hit me.

NutraSweet/Equal/Spoonful are the deadliest toxins in our society because of their ubiquitous presence in thousands of foods, even vitamins, medicines, Kool Aid, Jell-O, diet foods and the packets on every restaurant table. We are dosed with millions of pounds every year. Every product containing aspartame should contain the following warning: Chemical Poison: Keep Out of Reach of Humans! Genocidal!

Betty Martini can be contacted at: bettym19@mindspring.com

Betty Martini’s Web Page is http://www.dorway.com/betty

Got Muscle Confusion?

A question that I am often asked by frustrated fitness enthusiasts is “Why have my results stopped? I am doing the same routine as before – what happened?”

This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle tone, then one day your results screech to a stop.

What happened? And, more importantly, what can you do about it?

You may have heard the saying, “When you discover that you are riding a dead horse, the best idea is to get off.” This is the perfect analogy for your stale workout routine.

The problem: Your body has adapted to your routine. Let’s face it, when you can do your workout routine in your sleep it’s time for something new.

The Solution:
It’s time to shake things up, and to apply the concept of muscle confusion. Muscle confusion means that you keep your body guessing by changing your routine.

The following are great ways to do just that:

Exercises:
When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.

Resistance:
Do you find yourself always reaching for the same dumbbells or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.

Equipment:
There are so many different pieces of exercise equipment out there—don’t limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.

Style:
So often the training style that we are first taught sticks with us forever. For you this may be the style of doing one set, taking a rest period, and then doing another set. Or maybe you have caught on to the circuit training style that keeps your heart rate elevated throughout the routine. Whatever your chosen style, be sure to change it once your routine ceases to produce results.

Now, don’t worry, this doesn’t mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.

What is that ‘sweet spot’ of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.

For some this will mean a new routine every 3 weeks, and for others it will mean a new routine every 8 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.

Muscle confusion plays a big part of the programs that I provide for my clients and it’s one of the little secrets I use to deliver fast results.