Dr. John Spencer Ellis's Posts - Knol Stuff2024-03-28T13:37:27ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllishttps://storage.ning.com/topology/rest/1.0/file/get/1953609037?profile=RESIZE_48X48&width=48&height=48&crop=1%3A1https://knolstuff.com/profiles/blog/feed?user=1yxwokkaqffv1&xn_auth=noCapistrano Beach Fitness Boot Camptag:knolstuff.com,2009-08-23:1781665:BlogPost:1040232009-08-23T16:54:14.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
This health and wellness article is provided by the <a href="http://ocbootcamp.com" target="_blank">Capistrano Beach Adventure Fitness Boot Camp</a><br />
<br />
Aging Across The Ages<br />
<br />
Different people age in different ways. This is perhaps because aging, although a natural occurrence, is a function of genetics and environment.<br />
<br />
The genes play a role in terms of the skin that we are endowed with. People whose parents look youthful will most likely have young-looking skin compared to people whose parents…
This health and wellness article is provided by the <a href="http://ocbootcamp.com" target="_blank">Capistrano Beach Adventure Fitness Boot Camp</a><br />
<br />
Aging Across The Ages<br />
<br />
Different people age in different ways. This is perhaps because aging, although a natural occurrence, is a function of genetics and environment.<br />
<br />
The genes play a role in terms of the skin that we are endowed with. People whose parents look youthful will most likely have young-looking skin compared to people whose parents already look mature. Race is also a factor as in Asian people who generally have better skin compared to their Caucasian counterparts.<br />
<br />
But skin condition as you age isn't just the result of the genes. The way we take care of our skin says a lot about the future condition of our skin. People whose lifestyle habits include smoking and drinking will have more chances of developing wrinkles and lines than those who live cleanly. People whose stress levels are high may also age faster than people who know how to relax. The same goes with people who often have stern and serious expressions.<br />
<br />
Our diet is also a factor in aging. People who eat right and have balanced meals will have nourished and supple skin compared to those who don’t. The same can be said of people who drink lots of water. Fruits and veggies are actually pretty important in keeping the skin healthy and young.<br />
<br />
But what do you do if aging settles in at a certain age?<br />
<br />
Here are some of the dilemmas that people in different age ranges encounter.<br />
<br />
20s<br />
<br />
People in their 20s will have more sun exposure. This is because of their habits to sunbathe and to tan themselves.<br />
Solution: Get into the program of using sun blocks to protect your skin from the harmful rays of the sun. Those with SPF 30 and above are recommended.<br />
Acne and inflammations are prevalent<br />
Solution: These should be treated immediately to prevent scarring and discoloration of the skin.<br />
Hair loss in men may start at this time.<br />
Solution: Have your pattern alopecia treated immediately as treatment is best done at this stage of life.<br />
<br />
30s<br />
<br />
Skin may start to age.<br />
Solution: Sun blocks are essential to your skin life. Eat a diet that is rich in anti-oxidants like Vitamin C, E, Selenium and Omega-3 fatty acids. Also, have it checked by a dermatologist especially if you have contact allergies.<br />
<br />
40s.<br />
<br />
Aging is already apparent.<br />
Solution: have frequent skin exams to make sure that your skin stays healthy. If a sore on the skin is slow to heal, consult with your doctor.<br />
Imperfections in the skin like benign keratoses and sun spots will often appear.<br />
Solution: It is good to have them removed.<br />
<br />
When you join the <a href="http://ocbootcamp.com" target="_blank">Capistrano Beach Fitness Boot Camp</a>, you get more than just a workout. You get a life makeover with the best <a href="http://ocbootcamp.com" target="_blank">fitness experts in Orange County</a>.<br />
<br />
Visit the <a href="http://ocbootcamp.com" target="_blank">Capistrano Beach Boot Camp site right now</a>.Dana Point Boot Camptag:knolstuff.com,2009-08-23:1781665:BlogPost:1040222009-08-23T16:46:54.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://ocbootcamp.com" target="_blank">Dana Point Fitness Boot Camp</a> offers health and wellness advice!<br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Join the Dana Point Fitness Boot Camp - click here for details!</a><br />
<br />
A Wholesome Life for Anti-Aging<br />
<br />
The proverbial “Fountain of Youth” is an illusion because aging is a natural process. There are many ways to be exposed to aging very rapidly. Tangible physical manifestations and inclinations come along with it as we increase in…
<a href="http://ocbootcamp.com" target="_blank">Dana Point Fitness Boot Camp</a> offers health and wellness advice!<br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Join the Dana Point Fitness Boot Camp - click here for details!</a><br />
<br />
A Wholesome Life for Anti-Aging<br />
<br />
The proverbial “Fountain of Youth” is an illusion because aging is a natural process. There are many ways to be exposed to aging very rapidly. Tangible physical manifestations and inclinations come along with it as we increase in years.<br />
<br />
The modern day human is luckier to go along with the latest innovations of how to control or slow down the aging process. With all the means created to build a make-believe world of the forever youthful looking face and overall appearance, surgical means such as liposuctions, facelifts, stretching, or other cosmetic surgeries and external cosmetic applications have been raising levels of sales on the market today.<br />
<br />
Bone surgeries to straighten and recapturing curved bone lines have been prominently patronized by a number of people, not only in terms of curing ailments; but for restoration of lost posture.<br />
<br />
If you dig further, what’s the big fuss to deter the aging process artificially, one in proper fame of senses will raise an eyebrow. Women especially are more concerned with this malady. It’s so feared because women’s biological make-up and metabolism is more critically at stake than her brother, the male species. Females are less endowed to reach out to flawless access to that youth fountain before she reaches the age of 60. At this age, she develops wrinkles, and impaired overall appearance seemingly obvious in particular parts of the body, if she had failed to afford all the artificial ingredients to preserve that lost youthful pleasing appearance.<br />
<br />
Simple analysis, tact and basic common sense are all that's needed to cope with youthful looks. Anti-aging solutions are as simple as living a down to earth life of cleanliness, devoid of vices that brings the human body radicals that poison the internals of God’s image in us. When our body was created, it was not meant to be repaired thru artificial means, but to let it be as wholesome, and untainted through out the days it’ll live in this world.<br />
<br />
Natural Ways and Means to Combat Aging<br />
<br />
Avoid the sun’s (ultra violet rays) exposure. It induces the skin to deep wrinkles above anything else.<br />
Simplest exercise of walking some of amount of 30 minutes daily, divided at random during the day.<br />
Maintain a lifestyle that helps uplift your spiritual, mental, physical well-being.<br />
Observe and implement properly the “food Pyramid” chart.<br />
Maintain a wholesome life, free from stresses, clean internal feelings, and external (physical).<br />
Good posture is of the essence, so you won’t look elderly in a curved body.<br />
Always do a good massage of your scalp to avoid early graying hairs.<br />
Keep updated with present innovations in technology to feel youthful. Feelings of contentment on being abridged and coping with time, and accomplishments takes a lot of anti-aging effects.<br />
The formula for happiness is a fact, if you are always happy, you won't grow old as fast.<br />
Save money for the “rainy days.” Lacking the means finances steals peace of mind and contentment, complicates the mind, and makes you depressed and insecure.<br />
Debts make a stressful life, avoid them.<br />
Get good sleep above all.<br />
Have a positive outlook in life. Stay away from people with negative attitudes.<br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Join the Dana Point Adventure Boot camp for Women</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Adventure Boot camp in Dana Point offers weight loss programs for women.</a>Huntington Beach Boot Camp diet programtag:knolstuff.com,2009-07-18:1781665:BlogPost:975722009-07-18T22:14:21.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://ocbootcamp.com" target="_blank">Huntington Beach Boot Camp</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Master your metabolism with the leading Huntington Beach Personal Trainer and Boot Camp instructor</a><br />
<br />
Weight Loss - What Is the Body Mass Index?<br />
<br />
The BMI (Body Mass Index) has become a useful tool in managing weight and body fat percentage in the last 20 years. Calculating it requires only simple arithmetic and can be performed by anyone. It's important because it…
<a href="http://ocbootcamp.com" target="_blank">Huntington Beach Boot Camp</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Master your metabolism with the leading Huntington Beach Personal Trainer and Boot Camp instructor</a><br />
<br />
Weight Loss - What Is the Body Mass Index?<br />
<br />
The BMI (Body Mass Index) has become a useful tool in managing weight and body fat percentage in the last 20 years. Calculating it requires only simple arithmetic and can be performed by anyone. It's important because it provides an objective measurement that, combined with the appropriate scale for age and body type, helps someone manage their body weight more scientifically.<br />
<br />
Judgments about body weight can easily become clouded by emotionalism. It's good to be passionate about managing your body, but you need to get a good grounding in facts, first. BMI is an important tool for achieving that goal.<br />
<br />
BMI factors in not only your weight, but also your height. Simply divide your weight in kilograms (1 lb = 0.454 kg) by the square of your height in meters. (1 inch = 2.54 cm)<br />
<br />
So, for a person 5 ft 7 in (67 inches) tall, who weighs 120 lbs the calculation would look like this:<br />
<br />
Height: 67 inches x 2.54 cm/inch = 170.18 cm = 1.7018 m<br />
Height squared: 1.7018 m x 1.7018 m = 2.896 m^2<br />
Weight: 120 lbs x 0.454 kg/lb = 54.48 kg<br />
<br />
So, BMI = 54.48 kg / 2.896 m^2 = 18.81<br />
<br />
But what does this number mean? The following table lists one commonly accepted classification, using BMI:<br />
<br />
Under 18.5 = Underweight<br />
Between 18.5 and 24.99 = Normal<br />
Between 25 and 29.99 = Overweight<br />
Between 30 and 34.99 = Obese (Class 1)<br />
Between 35 and 39.99 = Obese (Class 2)<br />
40 and above = Extreme Obesity<br />
<br />
Of course, anyone near the borderline of one classification shouldn't panic, since these can't be anything but guidelines. Nevertheless, anyone nearer the higher range should consider the health risks associated with a high BMI. Some of those are: hypertension, increased risk of cardiovascular disease (heart problems) and increased chance of diabetes. Consult a physician for details.<br />
<br />
There are limitations on the usefulness of BMI. It doesn't take into account different body types, athletic conditioning, age, muscle-to-fat ratio and other characteristics. As a result, it can overestimate the risk for stocky athletes and underestimate it for older individuals who have reduced muscle mass. And, gender isn't taken into account either. Yet women, just as one example, have a naturally larger percentage of body fat than men, on average.<br />
<br />
Another measure is useful to couple with BMI: waist circumference. Since, for men and women both (though particularly for men) body fat is stored preferentially around the waist this can be a useful piece of information. For most men around, say, 5 ft 9 inches a waist measurement over 37 inches (94 cm) is substantial, while one over 40 inches (101.6 cm) indicates a health risk. For women approximately 5 ft 7 inches tall, the numbers are 31 inches (78.7 cm) and 35 inches (89 cm), respectively.<br />
<br />
Keep in mind that these are averages, but those with substantial waistlines can see the amount of excess fat stored, confirming that the numbers constitute a useful piece of information.<br />
<br />
What to do with, or about, those numbers is a different story, of course. No single measurement tells the whole story about weight, body fat and how to manage it. But these represent useful and objective measures when considering any weight loss program.<br />
<br />
Learn more about the <a href="http://ocbootcamp.com" target="_blank">Huntington Beach Boot Camp</a>Fitness Boot Camps and Diet Information for Rancho Santa Margaritatag:knolstuff.com,2009-07-18:1781665:BlogPost:975712009-07-18T19:30:00.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Personal Trainer and Diet Information</a><br />
<br />
Rancho Santa Margarita Weight Loss - Proper Weight Management<br />
<br />
Proper weight management is about much more than simply focusing on a single number, your weight. There are other, very important, objective measurements to add to your intellectual toolkit - BMI, waist circumference, body fat percentage, muscle-to-fat ratio and others - in order to achieve a physical result.<br />
<br />
That…
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Personal Trainer and Diet Information</a><br />
<br />
Rancho Santa Margarita Weight Loss - Proper Weight Management<br />
<br />
Proper weight management is about much more than simply focusing on a single number, your weight. There are other, very important, objective measurements to add to your intellectual toolkit - BMI, waist circumference, body fat percentage, muscle-to-fat ratio and others - in order to achieve a physical result.<br />
<br />
That physical result, too, should be more than just reducing a number. Your fundamental goals are to look attractive and optimize your health. Everything else is a means to those ends.<br />
<br />
The first step to achieving those interlocking twin goals is to recognize that there are no short cuts, no easy and safe 'miracle cures'. There are aids that modern nutritional and exercise science can supply. By all means, take advantage of them.<br />
<br />
But along with proper nutritional supplements, appetite suppressants and the like, it's still essential to have a proper diet and adequate daily exercise. Some appetite suppressants, when used under a reputable doctor's guidance, can be a helpful short-term addition to the overall program.<br />
<br />
But when you stop taking them, in the overwhelming majority of cases, the weight will quickly return unless they are only part of an overall strategy. That strategy has to include good nutrition and proper exercise.<br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Learn about Rancho Santa Margarita Fitness Programs</a><br />
<br />
There are hundreds of fad diets around. The 'low carb, high protein' diet is one of the latest. People following them often experience rapid weight loss, initially. But the long term benefits are few and the costs are high.<br />
<br />
Carbohydrates are the primary source of energy for the body. When the body has a shortage of available carbohydrates (chiefly glucose) to use to produce energy, it turns to other sources. One result of that, though, is often muscle loss and not just fat consumption.<br />
<br />
Visit the <a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Fitness Boot Camp</a> site now!Rancho Santa Margarita Fitness Boot Camp and Personal Trainers (diet facts)tag:knolstuff.com,2009-07-18:1781665:BlogPost:975702009-07-18T18:49:17.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://ocbootcamp.com" target="_blank">rancho santa Margarita personal trainer diet information<br />
</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Personal Trainer Diet info in Rancho Santa Margarita</a><br />
<br />
<br />
Weight Loss - Nutrition 101<br />
<br />
In order to optimize your health a good diet is essential. But, with all the fad diets around it can be difficult to know what is 'good'. Nutrition science to the rescue! Though some things are still controversial, numerous studies reinforce the…
<a href="http://ocbootcamp.com" target="_blank">rancho santa Margarita personal trainer diet information<br />
</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Personal Trainer Diet info in Rancho Santa Margarita</a><br />
<br />
<br />
Weight Loss - Nutrition 101<br />
<br />
In order to optimize your health a good diet is essential. But, with all the fad diets around it can be difficult to know what is 'good'. Nutrition science to the rescue! Though some things are still controversial, numerous studies reinforce the following basic information.<br />
<br />
A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.<br />
<br />
Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates - starches, such as those found in potatoes - take longer, but are also healthy in moderation.<br />
<br />
Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.<br />
<br />
Meat is a valid and healthy source of protein for almost everyone. About 3 ounces per meal is about right for the average sized person. A cup of pasta is a good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.<br />
<br />
A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Easy on the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.<br />
<br />
Though you could get the basics from a variety of sources, when considering weight control in addition to getting the proper balance, it's important to know which sources are high in what.<br />
<br />
Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That also helps control cholesterol levels.<br />
<br />
All sources of carbohydrates have four calories per gram. But healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits (apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).<br />
<br />
Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they're essential to good health. But when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients.<br />
<br />
A single Snickers candy bar, for example, contains 63g, with 53g of sugar, but only 2g of fiber. A cup of broccoli, by contrast, has only 6g total, of which 2.5g are fiber, 1.5g are sugars. A cup of sweet corn has 31g total, 21g are starch (complex carbohydrates), 3g of fiber.<br />
<br />
Making a list of items you consume will show you the relative amounts of helpful nutrients - and how many calories each contains. Putting a little arithmetic into your diet plan will help you reduce the number you obsess over - your weight.<br />
<br />
Visit the <a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Bootcamp</a>Rancho Santa Margarita Diet Center
Rancho Santa Margarita Personal Trainer
Rancho Santa Margarita Boot Camp
Weight Loss - Is Weight Loss Surgery For You?
Diet and exercise are the preferred twin …tag:knolstuff.com,2009-07-18:1781665:BlogPost:975692009-07-18T18:36:17.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://johnspencerellis.com" target="_blank">Rancho Santa Margarita Diet Center</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Personal Trainer</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Boot Camp</a><br />
<br />
Weight Loss - Is Weight Loss Surgery For You?<br />
<br />
Diet and exercise are the preferred twin partner methods for losing weight and excess body fat. A proper diet and age-appropriate, regular exercise will help almost anyone stay…
<a href="http://johnspencerellis.com" target="_blank">Rancho Santa Margarita Diet Center</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Personal Trainer</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Boot Camp</a><br />
<br />
Weight Loss - Is Weight Loss Surgery For You?<br />
<br />
Diet and exercise are the preferred twin partner methods for losing weight and excess body fat. A proper diet and age-appropriate, regular exercise will help almost anyone stay fit and in the correct weight range.<br />
<br />
But, unfortunately for some, other methods are sometimes needed. Whether through long-term poor development of willpower, genetic disposition, disease or other factors, maintaining the proper weight for the obese sometimes requires outside assistance.<br />
<br />
Fad diets rarely work, and almost never for very long. Some nutritional supplements and other compounds can help to a degree. But for many in this situation, weight loss surgery is the only hope.<br />
<br />
There are many forms of surgery these days and all have pros and cons. The most important criteria are effectiveness, risk and side effects.<br />
<br />
Surgical techniques have evolved over the past few decades, and most are effective, in the sense that they do typically lead to substantial weight loss. That loss comes about usually as the result of restricted caloric intake by eating less or by absorbing less of the food that is eaten.<br />
<br />
One of the earliest forms was gastric bypass surgery. All or part of the stomach was removed and the digestive system reconnected. Originally extremely dangerous, it has evolved but still carries substantial risks. It is no longer the preferred method. Patients who undergo the procedure have to take supplements forever after and the risk of disease and nutritional deficiencies remains high.<br />
<br />
Stomach stapling is one technique that has been around for many years now. Initially highly dangerous, it has become much safer in the past 10 years. There are still substantial risks, however, as with any major surgery.<br />
<br />
The procedure consists of opening the patient and clamping portions of the stomach with specialized surgical staples. Newer methods sometimes make possible laparoscopy, in which a small hole is created through which the surgeon works, but the patient isn't opened up.<br />
<br />
There are risks of bleeding, though small. Patients can become ill if they attempt to eat more than the recommended amount. They may also suffer from nutritional deficiencies that can be lifelong, requiring supplements.<br />
<br />
The net effect is to create a smaller stomach, leading to a more rapid feeling of fullness. The patient simply eats less and therefore takes in fewer calories. The body turns to stored fat for energy and the result is less fat and lower weight.<br />
<br />
A newer form involves installing an adjustable Lap Band around the stomach. This eliminates the need to puncture the stomach and makes it possible for the physician to adjust the effect as the patient loses weight.<br />
<br />
Generally safe, the procedure can be done on an outpatient basis. Most consider it a minor inconvenience, though like any medical procedure it's expensive and insurance companies increasingly won't pay for it. The band itself is not painful.<br />
<br />
Patients typically experience rapid weight loss, but at the same time (as fat comes out of adipose tissue) many hormonal changes take place. Close, regular medical observation is important for the success of the procedure and the health of the patient.<br />
<br />
There are dozens of names for the various procedures, Biliopancreatic Diversion, Vertical Banded Gastroplasty, Adjustable gastric band, sleeve gastrectomy (with or without Duodenal Switch), Roux-en-Y gastric bypass and others. All are termed bariatric surgery.<br />
<br />
But whichever procedure an individual considers, careful thought should be given to weighing the risks and benefits. For many, a commitment to long-term dietary and lifestyle changes is a better option. For those who believe surgery is the best option, consulting with an experienced physician is essential.<br />
<br />
Visit the <a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Fitness Boot Camp</a>Rancho Santa Margarita Fitness Boot Camp Diettag:knolstuff.com,2009-07-18:1781665:BlogPost:975682009-07-18T18:32:36.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Fitness Boot camp and Diet Information<br />
</a><br />
Weight Loss - Fad Diets, Bad Idea<br />
<br />
It seems almost as if there is a new fad diet every week. Many of these contain elements of truth, but on the whole they contain much more good marketing than good science.<br />
<br />
There is the 3-day diet, which touts eating little more than fruits for three days, followed by vegetables or meat or grains the other days. There are lots of…
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Fitness Boot camp and Diet Information<br />
</a><br />
Weight Loss - Fad Diets, Bad Idea<br />
<br />
It seems almost as if there is a new fad diet every week. Many of these contain elements of truth, but on the whole they contain much more good marketing than good science.<br />
<br />
There is the 3-day diet, which touts eating little more than fruits for three days, followed by vegetables or meat or grains the other days. There are lots of variations.<br />
<br />
While it's certainly true that eating fruit regularly is a key element to good health - most contain needed carbohydrates, vitamins and fiber - eating almost exclusively fruit for three days leads to imbalance - in carbohydrates, fiber and additional otherwise healthy components. To an extent the body will equalize and store what it needs for later, but there are limits.<br />
<br />
Similarly, the 'low carb, high protein' diets, such as Atkins, recommend cutting way down on carbohydrates and eating substantial amounts of food high in protein. Here again protein is vital to proper nutrition, but so are carbohydrates. Putting too much emphasis on the first over the second leads to rapid, temporary weight loss, but at a high cost.<br />
<br />
Carbohydrates are essential for supplying energy for all biochemical processes. Though the body, when needed, will use other sources, such as fat and protein. Too great an emphasis on protein reduces the ability of the body to store and regulate the appropriate amount of water, whereas carbohydrates help that.<br />
<br />
There are very attractive sounding 'chocolate diets'. Nearly everyone loves chocolate and, contrary to some reports of a few years ago, it is healthy - in moderation. Chocolate contains anti-oxidants and other compounds that are helpful. But, as with anything, too much of a good thing is just that - too much. Also, since many will seek chocolate in forms that come with high fat, high sugar amounts it's possible to get some not-so-helpful elements along with the good.<br />
<br />
There are ultra-low fat diets. Once again, the problem isn't with reduced fat, but going to extremes. A certain amount of fat in the diet is a healthy thing.<br />
<br />
Any diet which makes promises of radical, rapid or quick weight loss - or any other extreme claim - is almost guaranteed to be more harmful than helpful. The human body has evolved over millions of years and decades of good nutritional research still confirms the common sense truth: balance is good, moderation is healthy.<br />
<br />
Eat moderate portions at regular intervals of fruits and vegetables (for vitamins, carbohydrates and fiber), grains (for carbohydrates, vitamins, minerals and fiber), protein (for amino acids) and dairy products (for calcium, unless you're lactose intolerant). For the average person, between 2000-2500 calories per day is appropriate. Less for women, on average, and for those seeking rapid weight loss.<br />
<br />
A balanced diet, coupled with age-appropriate, moderate and regular exercise, will lead to a healthy percentage of body fat, good muscle tone and a well-tuned system. You'll find you feel better and look good.<br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Fitness Boot camp and Diet Information<br />
</a><br />
<br />
<a href="http://johnspencerellis.com" target="_blank">Dr. John Spencer Ellis</a>Rancho Santa Margarita Boot Camp Diet Programtag:knolstuff.com,2009-07-18:1781665:BlogPost:975672009-07-18T18:10:18.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://ocbootcamp.com" target="_blank">Weight Loss - Choosing The Proper Diet in Rancho Santa Margarita</a><br />
<br />
The title is something of a misnomer. There is no such thing as 'the' proper diet for every individual. Nevertheless, all humans are similar enough that there are broad categories, and many specifics, that are correct for almost anyone.<br />
<br />
Despite all the fads of the last 30 years or more, it remains true - backed by a large amount and variety of nutritional research - that a good…
<a href="http://ocbootcamp.com" target="_blank">Weight Loss - Choosing The Proper Diet in Rancho Santa Margarita</a><br />
<br />
The title is something of a misnomer. There is no such thing as 'the' proper diet for every individual. Nevertheless, all humans are similar enough that there are broad categories, and many specifics, that are correct for almost anyone.<br />
<br />
Despite all the fads of the last 30 years or more, it remains true - backed by a large amount and variety of nutritional research - that a good diet is the old-fashioned 'balanced diet' that has remained largely unchanged for 60 years or more. The keyword deserves repeating: balanced.<br />
<br />
There are fad diets that emphasize protein over carbohydrates, or fruits one day with meat the next or eating vegetarian exclusively. All these may have valid elements, but they almost all tend to go too far in one direction or another.<br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Boot Camp</a><br />
<br />
Everyday, at regular intervals, a person interested in optimizing health should eat daily meals consisting of fruits and vegetables, grains, dairy and a protein source. Of course, there will be exceptions for those with special dietary needs. Some people, for example, can't process dairy products. Others are sensitive to peanuts or other things.<br />
<br />
But the four traditional food groups, in the proper proportion, remain the undisputed recommendation of every reputable nutrition scientist. The reasons are that studies continue to support the notion that these supply the compounds needed by the body. From those it can perform muscle maintenance, proper electrolyte balance, cellular repair and other essential activities along with the needed energy to carry out all of them.<br />
<br />
Nature, as discovered by science, determines what the body needs - not marketing.<br />
<br />
Insoluble fiber, for example, (as gained from fruit, vegetables and grains) isn't readily digested. As a result it helps digestion and in cleansing the digestive system.<br />
<br />
Certain vitamins (D, B, E, K) and minerals (lithium, calcium, postassium) are needed for carrying out the thousands of biochemical reactions critical to proper health. Sodium and potassium, in moderation, are used by the heart muscle in order to keep pumping blood through the body.<br />
<br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Boot Camp</a><br />
<br />
Proteins are needed so the body can lyse (split) them into essential amino acids. Those amino acids are then used to build up new proteins used for muscle and other important components.<br />
<br />
Carbohydrates (chiefly those easily converted to glucose) are needed to supply the starting point of the cycle that generates energy to fuel all the other processes. This is a fundamental process called the Krebs cycle that converts sugars into ATP, which is then converted to ADP, releasing energy.)<br />
<br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Rancho Santa Margarita Boot Camp</a><br />
<br />
Fad diets can supply many of these essentials, but typically do so in the wrong proportion or with too much at one time, not enough at another. They also frequently contain additional components that are not helpful, and - in excess - may be harmful, such as excessive fats or complex sugars.<br />
<br />
In the world of diet, moderation and regularity may not sound glamorous, but it's the key to good health.Orange County Weight Loss Programtag:knolstuff.com,2009-07-18:1781665:BlogPost:975662009-07-18T18:00:22.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://ocbootcamp.com" target="_blank">Orange County Weight Loss Study</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Orange County Solution for Obesity</a><br />
<br />
Part of the problem, some experts say, may stem from the traditional dietary advice to steer clear of fatty foods. This advice, they say, helped set off an explosion of "fat-free," carbohydrate-laden foods that Americans mistakenly believed they could eat with few consequences.<br />
<br />
Much of the change was found to be due to an…
<a href="http://ocbootcamp.com" target="_blank">Orange County Weight Loss Study</a><br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Orange County Solution for Obesity</a><br />
<br />
Part of the problem, some experts say, may stem from the traditional dietary advice to steer clear of fatty foods. This advice, they say, helped set off an explosion of "fat-free," carbohydrate-laden foods that Americans mistakenly believed they could eat with few consequences.<br />
<br />
Much of the change was found to be due to an increase in the amount of carbohydrates we have been eating.<br />
<br />
The actual amount of fat eaten daily has gone up. It just makes up a smaller percentage of the total caloric pie now that we are eating so many more carbs.<br />
<br />
<br />
Study Details 30-Year Increase in Calorie Consumption<br />
By ANAHAD O'CONNOR<br />
<br />
Published: February 6, 2004<br />
We knew we ate more; we knew we had gained weight. Now a new study that looked at 30 years of Americans' eating habits has pinned down how many more calories, carbohydrates and fats are eaten daily.<br />
From 1971 to 2000, the study found, women increased their caloric intake by 22 percent, men by 7 percent.<br />
Much of the change was found to be due to an increase in the amount of carbohydrates we have been eating. The findings may reinforce the current trend, among those sometimes known as carb-avoids, of reducing or even eliminating foods like breads and pasta.<br />
<br />
And while the percentage of calories Americans get from fat, especially saturated fats, has decreased, the numbers might be deceiving. The actual amount of fat eaten daily has gone up. It just makes up a smaller percentage of the total caloric pie now that we are eating so many more carbs.<br />
<br />
The study, conducted by the Centers for Disease Control and Prevention and reported in the current edition of its Morbidity and Mortality Weekly Report, found that in 1971 women ate 1,542 calories on average, compared with today's 1,877, while men went from 2,450 calories a day to 2,618. Those numbers dwarf the government's recommendations of 1,600 calories a day for women and 2,200 for men.<br />
<br />
Cookies, pasta, soda and other carbohydrates appear to be mostly to blame. Among women, carbohydrates jumped from about 45 percent of the daily caloric intake to almost 52 percent. For men, they grew from 42 percent to 49 percent.<br />
<br />
"This just confirms that Americans need to be more focused on a total calorie decrease," said Jacqueline Wright, an epidemiologist at the disease control centers and the author of the study.<br />
<br />
Ms. Wright said it was unclear whether the study would influence a revision of the Department of Agriculture's familiar food pyramid, which emphasizes a diet rich in breads and grains. Many dietary experts have questioned whether the pyramid should remain the same.<br />
<br />
The findings come at a time when public health officials are concerned about a national epidemic of bulging waistlines. According to the National Institutes of Health, two-thirds of Americans are overweight and one-third are obese. Between 1971 and 2000, obesity rates more than doubled, a result, many experts say, of an obsession with oversized portions.<br />
<br />
According to the report, most of the surge in caloric intake occurred in two periods: from 1976 to 1980 and from 1988 to 1994. An earlier report by Dr. Lisa Young of New York University tied that increase to decisions by national restaurant chains to expand portions of foods like French fries and hamburgers. Serving sizes, Dr. Young's research found, became two to five times bigger in those years, and cookbooks joined the trend by increasing the portion sizes in recipes.<br />
<br />
It is no surprise, said Dr. Gary Foster, the clinical director of the weight and eating disorders program at the University of Pennsylvania School of Medicine, that "we've become more overweight as a country as candy bars are now king-sized and sodas are supersized.<br />
<br />
"It's much tougher to manage your weight in this environment than it was in 1970," Dr. Foster said.<br />
Part of the problem, some experts say, may stem from the traditional dietary advice to steer clear of fatty foods. This advice, they say, helped set off an explosion of "fat-free," carbohydrate-laden foods that Americans mistakenly believed they could eat with few consequences.<br />
<br />
Experience <a href="http://ocbootcamp.com" target="_blank">weight loss in Orange County</a>Orange County Fitness and Weight Loss Programtag:knolstuff.com,2009-07-18:1781665:BlogPost:975642009-07-18T17:27:45.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
Regardless if you live in Rancho Santa Margarita, Aliso Viejo, Capo Beach, Irvine, Tustin Ranch, Huntington Beach, Ladera Ranch, Newport beach or any point in between, the Orange County Adventure Boot camp has a fitness and wellness program that is right for you.<br />
<a href="http://www.ocbootcamp.com" target="_blank"><br />
Orange County Fitness and Wellness</a><br />
<br />
The Wellness Connection – The Link to Vitality<br />
<br />
Every person has the capacity for optimal wellness. Disease affects the entire person, not…
Regardless if you live in Rancho Santa Margarita, Aliso Viejo, Capo Beach, Irvine, Tustin Ranch, Huntington Beach, Ladera Ranch, Newport beach or any point in between, the Orange County Adventure Boot camp has a fitness and wellness program that is right for you.<br />
<a href="http://www.ocbootcamp.com" target="_blank"><br />
Orange County Fitness and Wellness</a><br />
<br />
The Wellness Connection – The Link to Vitality<br />
<br />
Every person has the capacity for optimal wellness. Disease affects the entire person, not just a specific organ or body system. The ability and capacity for self-healing is inherent in everyone. It is our job to uncover all the tools and methods available to optimize your wellness.<br />
<br />
The word “vitality” comes from the Latin root “vita” literally meaning “life”. An offshoot of the word vitality is “vital force,” which is another way of saying ‘chi’, ‘ki’, ‘prana’ or simply ‘energy’. So, if life revolves around energy, then creating, maintaining and balancing your body’s energy is crucial for a life full of happiness and unlimited joy. Vitality has grown over time to mean living life at a higher level. And, therefore, peak vitality is taking life to the highest level. Wellness is needed for peak vitality.<br />
<br />
Eastern philosophies teach us a great deal about our body’s energy. Western philosophies often dismiss the concept as nothing more than psychosomatic. Consider the following: Our brain has electrical energy. It is measured with an Electroencephlograph (EEG). Our heart has electrical energy measured with an electrocardiograph (ECG). Our bodies’ temperate has thermal energy, measured by thermography. Our stomachs digest food by way of chemical energy. When a weightlifter looks into the mirror, thinks about the muscles being used and places his intent in that area, more energy is transferred to that part of the body and strength is increased. Harvard University conducted several studies showing the benefits of acupuncture, which relies exclusively on energy pathways in the body.<br />
<br />
What is wellness? If you ask ten people who strive for wellness, each will return with there own definition. An Olympic athlete enjoys a high level of fitness. This same athlete may, at the same time, experience demineralization of his or her bones, overuse injuries, depression and sleep apnea. Fitness alone is not wellness and therefore peak vitality is absent. Health can be defined as “disease processes being absent from the body”. This is not wellness. You can eat healthy, only selecting organic foods, and still not have overall wellness. People can be fit, eat well, and be disease free but still lack quality sleep. In turn, they suffer from fatigue and experience accidents from lack of physical recovery.<br />
<br />
So how do you know that your life and wellness are in balance? You must first pause and analyze what you know to be missing. On the other hand, you must pause to understand what you may be doing may be considered overindulgent.<br />
<br />
Physical Wellness<br />
Often times, people will visit a medical doctor for a check-up, or for a lifestyle-oriented ailment such as stress or low back pain due to obesity. The patient is told to "exercise". Nothing more is said. What is the patient’s next step? Your physical body must have strength, flexibility, endurance and balance to increase your physical wellness. It's true that even poorly structured exercise, in most cases, is better than being totally sedentary. However, exercise must have structure to be highly effective and be optimal. Because of this, we will be discussing frequency, intensity, duration and mode of exercise programming. These four factors are determined by your exercise history, health history and personal goals.<br />
<br />
Exercise frequency is the number of exercise sessions completed per week, month or year. The intensity of exercise can be defined as a percentage of maximum heart rate, percentage of a one repetition maximum (1RM), or rate of perceived exertion (RPE). RPE is a scale that goes from one to ten; one being very easy or light and ten being heavy or very difficult. The duration of an exercise session is based on factors including the volume of work to be completed within that session, the focus of that particular session, and type of exercises. If you are resting less between exercises, sets, or drills, it will increase your intensity due to lack of recovery time, but it will also decrease the duration of your training session. Different modes of exercise can be classified as: strength training, cardiovascular exercise, flexibility training, and mind-body.<br />
<br />
As a baseline, here are some general rules for creating an exercise program. First, seek a medical doctor's clearance. Be honest with yourself about your overall commitment, availability, and goals. And then realize if you feel you don’t have the energy to exercise, you’ll be given more energy by the exercise itself. Your goals need to be realistic and include immediate, intermediate and long term desired outcomes. Your overall journey to wellness and vitality will also have these various milestones.<br />
<br />
Strength training can yield benefits for two to three sessions per week of just thirty minutes each. Always rest at least forty-eight hours between weight training sessions if you are exercising the same body part back-to-back.<br />
Flexibility training can be structured such as yoga, or less formal such as a general flexibility class at your local health club. It's a time to ask your body for permission to relax and be present at that very moment. In return, this will teach you how to carry this knowledge into all aspects of your life.<br />
<br />
Mind-body practices can be integrated at any time throughout your day. Meditation or guided imagery practice will improve mental clarity, improve recovery from cancer, ease labor pains, and even be done after meals to aid in digestion.<br />
<br />
Passive forms of attaining physical wellness can be included to enhance overall results in a person's quest for aesthetic change and overall physical functionality. Passive forms of physical wellness can include all modalities in which the individual is 'not actively involved' in the movement or treatment. Examples of passive treatments include: chiropractic, massage, acupuncture and acupressure. These passive forms of wellness all have one thing in common. They are designed to improve your body’s functionality and energy. When your body’s energy pathways are open and free flowing, you feel and function at a peak level. Active forms of physical wellness, by default, burn more calories and teach your body to learn motor patterns and breathing techniques while under the stress of the exercise itself. Passive forms of physical wellness allow the individual to have the modalities 'applied' to them. Body awareness and sensitivity are still learned in either. However, passive modalities don’t train the body to understand how, why and when the body should move in certain patterns. Remember that active forms of physical wellness are needed to burn calories, to learn skills and improve physiological change on a large scale. Passive forms of physical wellness enhance all the efforts of active physical wellness and reward your body for diligent efforts in the quest for getting fit.<br />
<br />
There is more cancer in the world today than any time in history. There are more types of cancers and more people with cancer than ever before. Modern science and Western medicine have improved the likelihood of survival of many cancers, but it has done nothing or very little to stop people from initially becoming ill. Western medicine is reactive - not proactive. We must put our bodies in a state where cancers find it difficult to thrive. In addition, we must create our personal environments which are free from toxins, chemicals, herbicides and pesticides.<br />
Physical wellness is enhanced with complementary treatments which enhance the body's ability to regulate blood sugar, improve posture, strengthen the immune system, speed recovery from exercise and illness, enhance body awareness and relieve stress. We will discuss some of these techniques. I encourage you to continue extensive research into all complementary wellness modalities and find the ones that suite your needs and preferences.<br />
<br />
Chiropractic is based on freeing the body’s energy through a well aligned spine which is free from obstructions In some cases, chiropractic adjustments can be more successful in eliminating pain than invasive and surgery. There are dozens of techniques and each school offers a slightly different approach to aligning the spine, making joints more mobile and restoring proper posture. Some chiropractors include massage therapy, exercises, hot and cold packs, and various electronic muscle stimulations to enhance the benefits of the chiropractic adjustment. Other doctors do what is called "straight chiropractic". In other words, they just adjust the spine (or joint) and send you on your way.<br />
<br />
Naturopathic medicine (or naturopathy) has been around in various forms for hundreds of years and is gaining popularity in the U.S. It combines lifestyle counseling, nutrition, exercise, herbs, homeopathy and stress management. Then, depending if the practitioner is a "traditional naturopath" or licensed naturopathic physician, the courses they study will vary a great deal. Traditionalists will also study NLP (neuro linguistic programming), hypnosis, aromatherapy, life coaching, and even personal training. A licensed naturopathic doctor studies the same sciences and courses as a medical doctor for the first two years of school and then switches gears and includes studies ranging from acupuncture, massage, nutrition therapy, chelation therapy, bio feedback and even environmental health.<br />
<br />
Massage therapy is one of the most widely used complementary wellness tools. There are literally hundreds of massage styles and techniques ranging from sports, to pregnancy, Asian, Hawaiian, therapeutic, scalp, foot and even ear massage. I am still astonished when I speak to people and they tell me they have never experienced a professional massage. It is truly one of the greatest treats you can do for yourself. The documented health benefits of massage are wide ranging. They include stress relief, injury prevention, injury recovery, ease of child labor, reduction of pain, and reduction of gastrointestinal problems. Massage has also been shown to help manage migraine headaches, fibromyalgia, neuropathy, Epstein Barr, and even cancer recovery.<br />
Nutrition<br />
<br />
Food is energy. Proper foods give you optimal energy. That's it! It is not to replace a lost love, fulfill a need, or keep you company in front of the TV. It's true that food is frequently a centerpiece for gatherings. This, in no way, states that the food is the reason for the gathering, or that you must eat all or most of the food that was prepared for that gathering. Instead of associating food with joy, happiness, sadness, celebration and even anger; associate food with making you strong, healthy, and full of energy. Changing your thinking, by itself, will get you to make better food choices.<br />
<br />
Move towards a diet which is organic. Since 1945, over 80,000 chemicals have been added to our environment. Many chemicals end up in our food supply through irrigation, pesticides, herbicides, urban run off, packaging and cross contamination. Organic foods are brighter in color, more flavorful and are approaching the same cost as conventionally farmed foods. It is equally important to buy from local growers. There are simply not enough checks and balances to ensure organic foods grown off-shore are really certified organic.<br />
<br />
Eat whole foods. Processed foods often lack important fiber. In addition, the processing exposes more of the foods surface to oxygen which can more rapidly reduce its nutrient density. The processing itself usually includes the addition of chemicals to enhance flavor, shelf life or color. Remember, if something is added to a food to improve its shelf life, that same ingredient will reduce your shelf life. Some people may argue that these additives are so minute; they cannot have a serious biological affect. In rebuttal, I say that it is not a matter of the volume ingested per sitting. Toxicity takes place over time as your tissues absorb and store unhealthy elements.<br />
<br />
Nutrigenomics is the science of how food communicates with your genes. Some foods, such as soft drinks (diet or not), fast foods, and most candy, express or "turn on" genes which cause inflammation, a reduction in energy, irritation, chronic disease and auto-immune disorders. Other foods such as wild Alaskan salmon, flax seeds and oil, organic berries, spinach, broccoli, spices such as cayenne, ginger, cinnamon and even green tea express genes which reduce inflammation, increase metabolism, energy and improve body system functions such as digestion and elimination.<br />
<br />
Nutritional Supplements<br />
If you live in a toxin-free environment, always sleep eight hours, have little or no stress and eat only organic foods; you will not need to take any nutritional supplements. Please remember the name – supplement. This means that they are taken "in addition to" not "instead of" a proper and hopefully organic diet. Eating poorly and thinking that the supplements will magically mitigate all the adverse effects of a lack-luster diet is foolish. I strongly urge you to investigate the efficacy of various nutritional supplements and nutraceuticals. A short list of items I encourage you to research are licopene, Omega 3, spiralina, wheat grass, glutamine, saw palmetto berries and milk thistle. There are many others that can drastically improve your health. Please remember, mega-doses of vitamins and minerals are frequently not needed and, in some cases, toxic. As a general rule, use time release supplements when available. In addition, in general, take your supplements with some food in your stomach. This food stimulates acid in your stomach which helps break down the supplements and makes them better absorbed by the body.<br />
<br />
Linguistics and Self-talk<br />
We have the ability to improve our health and increase our energy simply by our words. We have developed some interesting ways to describe health conditions and challenges. As an educator, I have observed countless individuals limit their potential for optimal health by their existing language, especially their internal dialog (self-talk). Examples include: “I'm just fat”, “it's just my genetics”, and “I come from a fat family”. Outwardly, we say things such as, “the fight against obesity, the struggle to be thin and the battle of the bulge”. And of course there is our societal favorite "The war on drugs." That has obviously not done too well. When we use verbiage, either internal or external, which is negative, we get negative results. Tell yourself and others exactly the health and wellness you deserve, instead of what you are trying to avoid.<br />
<br />
Health and wellness enhancement is easily attained with positive and empowering language patterns. Decide now that you will state your health desires in the form of positive and empowering statements. Remind yourself on a regular basis that you are grateful for your health and you are continually moving towards even greater health. If you find yourself slipping into your old habits, quickly rephrase in a powerful and positive way.<br />
<br />
Another technique is to scan your body with your mind. Start at the head and move downward. Each time you breathe inward, ask yourself how you feel at that level of your body. If you get to an area of your body which doesn't feel as well as you'd like, start asking questions. How did this imbalance occur? What tools do I have to get back in balance? What have I learned? How will I stay in balance going forward and enjoy the process? You can see how the questioning became progressively more and more positive. This is essential.<br />
<br />
Sleep<br />
Sleep is more than getting your required number of hours each night. Quality sleep includes your sleep environment and rituals leading up to the sleep itself. Your sleep environment must be very dark to experience the deepest levels of sleep. This is so because the pineal gland in the center of your brains senses, via the retina of the eye, the onset and degree of darkness. When this detection occurs, the hormone melatonin is released. Melatonin has important effects on circadian rhythms, which are your body's twenty-four hour cycles. The deepest levels of sleep cannot be reached without proper release of melatonin. Consequently, it has been reported to have significant effects on reproduction, recovery, immune health and overall wellness. Keep your sleep environment as dark as possible. Your bedroom should also be free from excessive electronics, televisions, and other distractions.<br />
<br />
To improve the quality and depth of your sleep, a ritual is required. How do you prepare for sleep? Do you just fall into bed and go to sleep immediately? If you do, you are likely overtired. It should take a few minutes to settle in and begin the sleep process. I would like to share a skill I learned in my hypnosis training. Hypnosis requires progressive relaxation. We'll just take it a step further and fall asleep. First, stand at the edge of your bed and walk twenty steps away from it. I do this process down my stairs. So, now you have a starting point for your progression towards sleep. Each night, as you step on that space, you begin counting backwards from twenty to zero. As you take a deep inhale and exhale at "zero" you will be tucked under the covers. On the way, each step slows your body and prepares you for deep sleep. Over time, you won't need to count. Simply stepping in that "twenty" space will begin your relaxation process. Other rituals to enhance sleep include taking a shower, an aromatherapy bath, candles, gentle yoga and meditation.<br />
<br />
Rituals to avoid include late evening exercise, alcohol consumption and TV. Sometimes people feel they have no other time to exercise, so late evening is better than no exercise at all. Exercising too late in the day can interrupt your circadian rhythms and make it challenging to fall asleep. On a side note, people who exercise in the morning tend to be more dedicated to their exercise program over an extended period of time.<br />
<br />
According to the National Institutes of Health, studies have found that in nonalcoholics that occasionally use alcohol, both high and low doses of alcohol initially improve sleep, although high alcohol doses can result in sleep disturbances during the second half of the nocturnal sleep period. Furthermore, people can rapidly develop tolerance to the sedative effects of alcohol. Television is too engaging to be used as a ritual for promoting sleep. In addition, once you do fall asleep, the TV usually remains on which then increases the light in the room and decreases melatonin secretion.<br />
<br />
I strongly suggest staying away from prescription sleep medications. They can be highly addictive and have numerous side effects which can be worst than lacking sleep. Instead, I encourage you to learn about the following natural and safe alternatives: GABA (gamma-aminobutyric acid), L-Theanine, melatonin, mucuna pruriens, valerian root, chamomile root and passion flower root.<br />
<br />
Information on sleep would be incomplete without discussing napping. There are different theories as to whether or not people need to nap. One theory states that if we get enough quality sleep at night, there is no need to nap. The other theory is that a nap can be greatly beneficial to overall wellness. One thing is certain. If you do nap during the day, it needs to be short in duration and a time which is ritualistic. During the course of each day, your body goes through various levels of energy and temperature change. When you sleep too long during the day, it interrupts the appropriate temperature decline in the evening, which enables deep sleep. Learning meditation and practicing it for 20 minutes each day can have similar or even better benefits than napping, and will not disrupt quality sleep at night.<br />
<br />
Stress Management<br />
I did not call this section "stress elimination". This is because we live on planet Earth. Stress occurs and our body responds accordingly. It's a matter of interpretation and having the tools to effectively manage the stress. Some stress is good. Those “small butterflies” a performer feels before any type of production helps them attain a peak state. This is good. It's a matter of management. For others, it's the brief feeling of "ready to perform" for a written exam can help increase performance. Again, it's a matter of identification of the feelings and management of them. It's a matter of stimulus and response.<br />
<br />
Life Balance<br />
For most of us, life balance is the most challenging component of attaining optimal wellness. Start by asking yourself, “What can I eliminate that isn't working for me?” It could be a poorly planned business venture, an ill-fated relationship, or even too much exercise, which is sapping your energy. Maybe you are too focused on your family's needs, and not your own. Creating life balance is about being honest with yourself. It's often necessary to pause, step back, and view your life from a third person perspective. Now that you are removed, at least for a period of time, what is glaringly obvious that you must change to enhance the overall balance in your life? At this time, if you where your own life coach, what would you immediately modify, omit or enhance?<br />
<br />
One of the best times to do this "balance assessment" is when you are on vacation. There are far fewer distractions, a reduction in stress, and perhaps greater access to massage, exercise classes, and time for contemplative walks. I learned an important skill from my yoga instructor Erich Schiffmann. He says to pause, be in the now, and wait for the inner cue to begin. When your mind and body are ready, ask yourself for permission to move, think, ponder, experience and understand the message your body is giving you. It is this pause between stimulus and response which allows you to make better decisions, which ultimately will lead to a more balanced life. This in return will lead to optimal wellness. When in doubt – pause.<br />
<br />
Putting it all Together<br />
<br />
When developing your wellness and vitality plan, you need to address the cause and effect of any previous or current condition. Take into account the specific physical, emotional, spiritual, and mental signs. Wellness is a way of life. It's always being aware of how the things you do, say, eat and surround yourself with, affect your wellbeing, energy and vitality. Wellness is about pausing, if only for a moment, and determining if what you are about to do is in the best interest of your mind and body.<br />
<br />
Listening to your body is essential. Learning to listen takes time. Practicing various mind-body modalities will enhance your ability to listen and then understand how to respond to what your body is saying. Treat yourself to a variety of treatments ranging from massage to facials to various water therapies. If these treatments are new to you, a great surprise awaits.<br />
<br />
If you have not practiced many of the wellness concepts discussed in this chapter, it is unlikely you are actually well. This is a bold statement, right? If you have never really felt well, and I mean unstoppable, you truly have no contrast to understand that your health and wellness may only be at a level of mediocrity.<br />
<br />
You deserve to be well and full of energy. Life can only be experienced to the highest level when we have our bodies performing at a peak level. In closing, I want to present you with two options for success. Option number one is gradual integration of various modalities into your daily routine. For example, it may just start with organic food. The following week, you can add massage therapy. Progressively add positive practices until you have attained the correct balance for wellness without it becoming a chore. The other option is a massive shift in your daily and weekly routine. You make a clear and decisive change which includes mind, body and spirit. If you choose this path, it is important to still be intelligent and progressive when it comes to your physical activity.<br />
<br />
Wellness is a choice. Choose to live a healthy life full of bliss. Peak vitality can only be attained when your body systems are operating at the highest levels. Embrace the opportunity to take your body and your energy to these levels. You will amaze yourself with what is possible.<br />
<br />
<a href="http://www.johnspencerellis.com" target="_blank">Learn about the author Dr John Spencer Ellis</a><br />
<br />
<a href="http://www.ocbootcamp.com" target="_blank">Fitness and Weight Loss Programs in Orange County</a>Orange County exercise Program for Back Paintag:knolstuff.com,2009-07-18:1781665:BlogPost:975632009-07-18T17:17:57.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://www.ocbootcamp.com" target="_blank">Fitness - Back Flexibility and Strength Exercises - Orange County Fitness Program</a><br />
<br />
<br />
Anyone who has ever suffered from a major backache knows how central the back is, even in times you might think it isn't important. Even something like squeezing a tennis ball, an action that involves a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other back muscles.<br />
<br />
The lats are the large 'side' muscles that make a man…
<a href="http://www.ocbootcamp.com" target="_blank">Fitness - Back Flexibility and Strength Exercises - Orange County Fitness Program</a><br />
<br />
<br />
Anyone who has ever suffered from a major backache knows how central the back is, even in times you might think it isn't important. Even something like squeezing a tennis ball, an action that involves a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other back muscles.<br />
<br />
The lats are the large 'side' muscles that make a man triangle-shaped. To demonstrate how they are used during squeezing a tennis ball, try it! You'll quickly feel a tensing of the muscles on the side of the arm you use. It's especially noticeable if you have back pain.<br />
<br />
Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong 'pillar' for all the limbs to move off of.<br />
<br />
Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.<br />
<br />
Knee to Chest.<br />
<br />
<br />
Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, then pulling it back toward the knee - at the same time as you stretch the leg.<br />
<br />
Hold each position for 5 seconds, then switch legs and repeat. Do 10 reps.<br />
<br />
<br />
Rotations<br />
<br />
Lie back, knees raised and together, feet flat on the floor. With your arms extended and near the body, and your palms flat on the floor, lift the feet off the ground slightly and rotate your trunk by moving the knee. Move the knees slightly left, then right.<br />
<br />
Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.<br />
<br />
Alternate the action by crossing your arms over your chest, then repeat.<br />
<br />
<br />
Pelvic Press<br />
<br />
Lie down on your back, knees raised and feet flat on the floor. Push the small of the back into the floor, feel the tension in the lower abdominals. Vary the action by moving your feet together and performing the exercise, then slightly apart and repeat.<br />
<br />
As you press into the ground, hold for 5 seconds, but continue to breath slowly and normally.<br />
<br />
<br />
Pelvic Lift<br />
<br />
Lie on your back, knees raised and feet flat on the ground, arms crossed over your chest. Keeping the legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat.<br />
<br />
Remember to breathe normally through the exercise, in and out slowly.<br />
<br />
<br />
Dog Stretches<br />
<br />
On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)<br />
<br />
Switch legs and repeat. Vary the exercise by extending the leg with toe pointed, then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 reps for each leg.<br />
<br />
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician.<br />
<br />
<a href="http://www.ocbootcamp.com" target="_blank">Learn more about exercises for back pain relief and weight loss at the OC Boot Camp.</a>Orange County Fitness Trainer Talks About Fitness at Any Agetag:knolstuff.com,2009-07-18:1781665:BlogPost:975622009-07-18T17:13:49.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://www.ocbootcamp.com" target="_blank">Fitness - Age Has a Whole New Meaning Today</a><br />
<br />
<br />
In generations past, exercise was believed to be mostly for the younger set. It was even believed that older people couldn't increase muscle mass or strength if they wanted to. Studies at Harvard and elsewhere have now firmly put that myth to rest.<br />
<br />
Exercise for the over-50 crowd is decidedly healthy. As people age, several changes occur that exercise can help slow or reverse. Metabolism slows,…
<a href="http://www.ocbootcamp.com" target="_blank">Fitness - Age Has a Whole New Meaning Today</a><br />
<br />
<br />
In generations past, exercise was believed to be mostly for the younger set. It was even believed that older people couldn't increase muscle mass or strength if they wanted to. Studies at Harvard and elsewhere have now firmly put that myth to rest.<br />
<br />
Exercise for the over-50 crowd is decidedly healthy. As people age, several changes occur that exercise can help slow or reverse. Metabolism slows, leading to increased fat accumulation. Artery passageways often narrow, leading to higher blood pressure and lowered flow. Bones become thinner and more porous, a condition known as osteoporosis. Muscles and skin lose tone.<br />
<br />
Those effects can be retarded or even turned back to a degree with regular, age-appropriate exercise. The American College of Sports Medicine suggests 15-60 minutes of aerobic (oxygen-enhancing) exercise a few days per week.<br />
<br />
One goal among others is to raise the heart rate to 60-80% of the safe maximum (220 beats per minute, minus your present age). A good cardiovascular workout - a 30-minute brisk walk or three 10-minute walks per day, mild jumping jacks, gentle jogging in place, swimming, a dance routine or any other method - helps keep the heart and blood vessels healthy.<br />
<br />
Strength-building exercises help keep the muscles toned and keep weight and blood sugar levels at appropriate levels. Balance exercises can help build good leg muscles, leading to better support for joints and less likelihood of a fall. (The National Institutes of Health report 300,000 hospital admissions per year for broken hips, many of them from seniors falling.)<br />
<br />
Gentle static and dynamic stretching exercises help keep muscles flexible and joints lubricated. That helps out with balance, but it also maximizes range of movement. That means better coordination and less pain during both exercise and everyday activities.<br />
<br />
Endurance exercises help keep the heart and lungs healthy as well as keeping muscles toned, joints moving freely and other body systems functioning well. A slightly higher metabolic rate stimulates a variety of organs to produce needed biochemicals. The human body functions better, longer when it is subject to mild activity than when sedentary for long periods.<br />
<br />
All these activities help raise the onset age of osteoporosis and to minimize its effects after it begins. Non-insulin dependent diabetes mellitus is less likely for the physically active. Certain forms of heart disease are less likely for those who exercise moderately later in life.<br />
<br />
There is ample evidence that moderate, regular exercise helps the psychology as well. It can decrease the severity of depression and heighten mood. The social aspects can help with the isolation that older people sometimes feel, especially as friends and loved ones are no longer part of their lives.<br />
<br />
Older people should consult a physician or trainer (preferably both) before starting any new exercise program. Begin slowly, especially if exercise has not been part of your lifestyle. Build up flexibility, strength and endurance gradually.<br />
<br />
If you have a medical condition, be sure to discuss your plans with a physician and sports expert to develop an exercise routine appropriate to you.<br />
<br />
<a href="http://ocbootcamp.com" target="_blank">Orange County Personal Trainer information</a>Orange County Personal Trainer Ab Exercisestag:knolstuff.com,2009-07-18:1781665:BlogPost:975612009-07-18T17:10:31.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
<a href="http://www.ocbootcamp.com" target="_blank">Orange County Fitness Training<br />
</a><br />
Fitness - Abdominal Exercises, Benefits and Limitations<br />
<br />
Anyone interested in fitness wants to have great looking abs - firm, rippled and well-toned, along with a trim waist. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist.<br />
<br />
As you exercise, you consume energy measured in calories. When you consume enough to deplete the available energy, and…
<a href="http://www.ocbootcamp.com" target="_blank">Orange County Fitness Training<br />
</a><br />
Fitness - Abdominal Exercises, Benefits and Limitations<br />
<br />
Anyone interested in fitness wants to have great looking abs - firm, rippled and well-toned, along with a trim waist. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist.<br />
<br />
As you exercise, you consume energy measured in calories. When you consume enough to deplete the available energy, and enough to reduce the sugars that convert easily, the body goes after stored energy. That stored energy is largely in the form of fat deposits in adipose tissue.<br />
<br />
But that process takes place non-selectively. You don't get to choose which fat deposits the body converts. That means, you can't 'spot reduce' by working on your abs. The effect is still achievable, but doing abdominal exercises alone doesn't target that fat.<br />
<br />
When you focus on the abs, you will build strength in that area, by increasing the muscle mass in those muscles. That's helpful for a number of reasons. It keeps a firm, strong layer of muscle which helps keep the stomach and other internal organs well inside the plane defined by your hips. You get a nice trim, flat look.<br />
<br />
Abdominal exercises help in another way, too. Since the abdominals are large muscles, they consume a proportionately larger percentage of energy than, say, your jaw muscles. That means that as you work them, they have to be supplied with more energy to move through the range of the exercise. That burns many calories, resulting in weight loss and fat reduction.<br />
<br />
There is no gadget, supplement or drug currently on the market that will do that safely and effectively as a substitute. It can only be done through proper diet and regular, moderate to heavy exercise. There's no shortcut to a trim waist, at least not yet.<br />
<br />
The effect is also limited by genetics and age. Some people store more fat around the middle more readily than others. Gender, obviously, makes a difference as well.<br />
<br />
Many women in their 40s will naturally develop a pouch in the lower abdomen as their hormones change. Many men will naturally develop 'love handles' at the side, since they store fat in adipose tissue there more readily in their 40s than they did in their 20s.<br />
<br />
In order to achieve the desired effect you have to approach muscle fatigue. There's no need to perform a hundred crunches to accomplish that. Done correctly, 20 reps is enough. You don't even have to go to the gym. You can do pelvic tilts while sitting in a chair in the office.<br />
<br />
But for best effect, warm up and try the following:<br />
<br />
Lie on your back, with your knees raised and cross your arms across your chest. Then lift your shoulders off the floor and hold for 30 seconds. You can feel the effect on your abs already. To make the exercise more difficult, put your hands at the side of your head. Don't use your hands to lift your head, just keep them still. For maximum effort, put your hands above your head, then perform the same shoulder lift and hold, focusing on the abs.<br />
<br />
<br />
<a href="http://www.ocbootcamp.com" target="_blank">You can now receive the latest diet, nutrition, fitness and life coaching information from Dr. John Spencer Ellis and Adventure Boot Camp of Orange County.<br />
<br />
Orange County Fitness Boot Camp<br />
Orange County Personal Trainer<br />
Orange County Diet Program<br />
Orange County Life Coach<br />
Orange County Nutrition Store</a>Orange County's Leading Personal Fitness Trainer Gives You Motivationtag:knolstuff.com,2009-07-16:1781665:BlogPost:974782009-07-16T05:41:23.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
Orange County Fitness Boot Camps<br />
<br />
Orange County fitness boot camp instructors give us their best advice in motivating yourself to keep in shape as the days get shorter and the weather gets cooler.<br />
<br />
Exercise and physical activity are important no matter regardless of the time of year. Living in Orange County, we are lucky enough to be able to enjoy the sun and nice weather year round. We can venture outdoors for sports, games or any type of physical activity and stay active without really having…
Orange County Fitness Boot Camps<br />
<br />
Orange County fitness boot camp instructors give us their best advice in motivating yourself to keep in shape as the days get shorter and the weather gets cooler.<br />
<br />
Exercise and physical activity are important no matter regardless of the time of year. Living in Orange County, we are lucky enough to be able to enjoy the sun and nice weather year round. We can venture outdoors for sports, games or any type of physical activity and stay active without really having to think about it. As we dip into our cooler months, when the days are shorter and then sun isn’t quite as warm, it makes it a little more challenging to head outdoors for exercise. And it just so happens that during the coldest and shortest months of the year, we celebrate major holidays filled with food, drinks, and parties. Your physical activity should remain unchanged by the weather and should continue to stay on track no matter what events and celebrations are taking place. Motivation can be lost during this time, and finding the program and system that is right for you is a great way to say on track.<br />
<br />
Attending a fitness boot camp, Orange County Adventure Boot Camp to be exact, is a great way to keep that motivation – and increase results - throughout the year. Rising at 5:00 am is invigorating and gives you a great sense of accomplishment right from the start. Having the accountability and knowing that your “fitness team” is expecting you gets you fired up! Also, knowing that you’ll be getting an amazing workout, and having surprises in your workout will keep you excited and curious. You are surrounded by women who are at camp for the same reasons as you -- to get their workout finished before the rest of the day starts, achieve amazing results, have a varying workout each day, and to be a part of a dynamic group that encourages you to do your very best. The workout is one hour in duration. However, it is an hour that no one can take from you. It is your opportunity to do something great for yourself and be in the beautiful outdoors. With our busy lives, we spend so much time indoors, so having the chance to work out in the morning air beats any workout you could do inside the gym. There is no comparison.<br />
<br />
Adventure Boot Camp in Orange County<br />
<br />
Orange County Adventure Boot Camp offers an hour long workout each morning from 5:30-6:30 am for women in the area. The focus of the workout varies each day. Cardio, strength training, flexibility, core (ab) work, circuits, relays, obstacle courses, functional training, and drills are all incorporated into the daily workouts. The camps are set up into four week programs with a definite start and end date. The same group of ladies remains together for the entire session adding to the motivating environment. Pre and post evaluations and a nutrition seminar accompany the workout, so each participant is given all the tools to succeed.<br />
<br />
Enrollment is always at its peak in the summer. However, the program is always going strong through the fall. We still work with hundreds of ladies each month throughout Orange County. Get ready to get lean! You’ll burn and incredible 600 calories or more each morning. The results you will see in one orange county fitness camp session are incredible.<br />
<br />
Exercise is all about consistency. It’s finding the right routine and right atmosphere that work for you. At OC Adventure Boot Camp, we take care of all that for you. All of you have to do is show up. Your boot camp instructor will guide you step-by-step to your leaner, stronger, healthier body.<br />
Register online today at <a href="http://ocbootcamp.com" target="_blank">www.ocbootcamp.com</a> or call 949.713.5319 ext 212.Huntington Beach, Orange County Fitness Bootcamptag:knolstuff.com,2009-07-16:1781665:BlogPost:974772009-07-16T05:36:35.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
Orange County Adventure Fitness Boot Camp<br />
<br />
<br />
‘Break the Cycle”<br />
<br />
By Samantha Sancho (Dominguez)<br />
<br />
<br />
As many of you who are part of our OC Boot Camp family know, I recently got married. It’s only been 16 days since the big day and probably just as long since my last good workout! We actually did get in a few good fitness workouts while honeymooning in Jamaica, but it was a bit hard to keep the intensity up in 100 degree, 95% humidity weather. I also shouldn’t fail to mention the “buffet belly” I…
Orange County Adventure Fitness Boot Camp<br />
<br />
<br />
‘Break the Cycle”<br />
<br />
By Samantha Sancho (Dominguez)<br />
<br />
<br />
As many of you who are part of our OC Boot Camp family know, I recently got married. It’s only been 16 days since the big day and probably just as long since my last good workout! We actually did get in a few good fitness workouts while honeymooning in Jamaica, but it was a bit hard to keep the intensity up in 100 degree, 95% humidity weather. I also shouldn’t fail to mention the “buffet belly” I feel like I’ve gained since staying at the all-inclusive resort.<br />
<br />
Let’s just say it’s only been a few weeks off my regular routine but I can feel it. Today is my first day back to serious workouts since the wedding. I know that the wedding and honeymoon is a special time and my sacrificed workouts are completely justified. But sometimes it takes a long break like this to realize how much your body needs a regular routine and feels better with a daily workout.<br />
<br />
Throughout our lives, we find breaks in our workout routine for one reason or another, but one thing that always gets me back on track and feeling good is boot camp. As the instructor, my workouts at camp aren’t intense as they are for the actual campers. I find myself running around between stations and campers rather than actually running and completing stations.<br />
<br />
Regardless, camp gets me up in the morning, moving around outside, and then puts me on track to make it to the gym by 7:00 am for my own workout. I also find myself eating and sleeping better as well as being more disciplined throughout the day. OC Boot Camp works!<br />
<br />
So, whatever the reason or length of your break from your exercise routine, there is never a better time to get back into a routine. Let boot camp help you do that. All you have to do is sign up and show up…we do the rest and give you non-stop, energetic, effective, fat-burning workouts each morning. You also get to be outdoors and surrounded by other women motivated to stick to their new routine. Whether you are looking to lose weight, improve muscle tone, shed body fat and inches, feel stronger and healthier or just try something new, OC Boot Camp can help you reach your goals.<br />
<br />
What are you waiting for?!?! It’s never too late to start break the cycle and get back into the shape you’ve always wanted to be.<br />
<br />
Register now…spaces are limited for our upcoming camp program. Let OC Boot Camp help you reach your goals and sculpt the body you’ve always wanted.<br />
<br />
We have been changing the lives of thousands of women throughout Orange County for the last 10 years. Come check it out for yourself and see the amazing transformation you can make in just a few short weeks.<br />
<br />
More information about <a href="http://ocbootcamp.com" target="_blank">Orange County Boot Camp, a fitness boot camp program for women</a>, can be found on our website, www.OCBootCamp.com.Orange County Personal Trainer sets a trend in fitnesstag:knolstuff.com,2009-07-16:1781665:BlogPost:974742009-07-16T05:17:24.000ZDr. John Spencer Ellishttps://knolstuff.com/profile/DrJohnSpencerEllis
A message from Dr. John Spencer Ellis (founder of Adventure Boot Camp)<br />
<br />
<br />
<br />
Since 2000, <a href="http://ocbootcamp.com" target="_blank">Orange County Adventure Boot Camp</a> has been providing the women of Orange County with fat melting workouts. Since that time, “ABC” as it is also known, has become the largest fitness boot camp program in the entire world with over 340 authorized, certified and licensed locations in 9 countries.<br />
<br />
<br />
<br />
I started the original fitness camp in Orange County after…
A message from Dr. John Spencer Ellis (founder of Adventure Boot Camp)<br />
<br />
<br />
<br />
Since 2000, <a href="http://ocbootcamp.com" target="_blank">Orange County Adventure Boot Camp</a> has been providing the women of Orange County with fat melting workouts. Since that time, “ABC” as it is also known, has become the largest fitness boot camp program in the entire world with over 340 authorized, certified and licensed locations in 9 countries.<br />
<br />
<br />
<br />
I started the original fitness camp in Orange County after offering one-on-one personal training since 1992. Obviously, there have been many “copy cat” fitness boot camps that have popped up over the years. Some faded quickly, while others hang in there. Through it all, Adventure Boot camp has remained the standard by which all others are compared. I am honored by this fact. When I decided to create this fitness program, I wanted it to set the highest standards of excellent, safety and results. Over 10,000 women in Orange County can verify that this still holds true more than 10 years after its inception.<br />
<br />
<br />
<br />
So, if you are tired of excuses, over priced personal trainers, and lackluster results; step into your greatness. Experience the best workout in Orange County – Join Adventure Boot Camp today.<br />
<br />
<br />
<br />
"Thank you <a href="http://www.ocbootcamp.com" target="_blank">Adventure Boot Camp</a>! I have never been stronger, healthier and happier. I started boot camp to get in shape for my wedding. However, (after my Honeymoon) I have decided to make your program my regular fitness plan. My husband thinks I look incredible and I can finally fit into my skinny jeans. I am so happy I found your program. I just wish I would have started sooner. Thanks again. "<br />
- Jennifer D., Aliso Viejo<br />
<br />
Your next boot camp class starts very soon. Sign up now. Space is very limited!<br />
<br />
<br />
<br />
Have a wonderful day!<br />
<br />
Be well,<br />
<br />
John