Alzheimers Prevention and Brain Health

First I want to assume that you are reading this because you are starting to worry just a little bit about your memory and the possibility of Alzheimers later in life. You’re not the only one-there are 72 million baby boomers taking turns on line every day looking for information, help and hope for the Alzheimers prevention . You may have noticed long time friends or people at work maybe your own spouse decline right before your eyes. It’s more than a little scary knowing you could be there too; so we look for answers.

Brain fog is not necessarily an indication of Alzheimers, Age Associated Memory Impairment (AAMI) or any form of dementia. But it is a good indication that your brain health needs attention. It could be that any number of things or a combination of things could make all the difference; but it is up to you to take action. Clearing up the brain fog could very well be the first step in Alzheimers prevention.

A recent study of baby boomers concluded that 62% share Alzheimers as their biggest fear of growing old. Not heart disease, not heart attack, not stroke, not cancer but Alzheimers. I found myself in that group. I also discovered that among physicians, men and women who see more pain, suffering and disease than any other segment of the population, they would prefer anything to Alzheimers.

Alzheimers is characterized by elevated levels of beta-amyloid peptides that cause plaque to build up in the brain. The plaque causes the neurons to shrivel and tangle (fibrillary tangle) which prevents the synapses from firing neurotransmitters to relay information through out the brain.

The increase in this disease among people under 65 is increasing at an alarming rate. Alzheimers prevention is the only course of action we can take at this point as there is no known cure for the disease.

So do you bury your head in the sand and hope you get to dodge this bullet or do you take the necessary steps to be healthy and mentally alert your entire life? The good news is that what you do to enhance and improve the most important organ in your body will enhance and improve your entire body. BUT if you think that this disease is just inevitable to some people keep your affairs in order it may become a self fulfilling prophecy.

If on the other hand you want to reduce your risk and increase energy, focus, concentration, memory and overall brain fitness here are several steps to take to make that happen.

First change your diet: there are some foods that do so much to create and maintain brain health they have to be included in a brain healthy diet. Eat whole grain foods that contain the bran, germ and endosperm. Eat apples, yes; an apple a day does keep the doctor away. Include more berries in your diet, all sorts, but the darker the better.

It also turns out that fish really …

Health Tips From Your Own Body?

While going about our lives, especially as we get older, we think of our mortality and focus more emphasis on health tips. We read glossy magazine articles which advise us what to eat, what to drink, and how much of it should we consume. Morning and evening news broadcasts exhibit daily or weekly health tips informing us of the latest in nutritional information.

Visually dazzling websites blog about cutting edge wonder mechanisms which will help us burn fat and achieve ideal abs. Mass media outlets have shaped our philosophy involving what’s good for us. They’ve inculcated in our heads what we should do for our bodies based on countless laboratory experiments sponsored by corporate conglomerates.

But what about taking a more holistic approach to health tips? How about using common sense to listen to your body and learn what it specifically needs, or doesn’t need, to be at its best? Sounds strange? Not if you put it in the right light.

Ever realize how specifically eating fried chicken livers gave you heartburn? Notice when you specifically ate white rice instead of the healthier brown rice, you felt sickeningly bloated? Remember specifically eating a couple of oysters that sent you scampering nervously for the nearest bathroom?

In each of these instances, you’ve specifically identified what your body does not like. You listened to your body because it was wildly protesting the foods you fed it. Now, recall the last time you ate an apple, or chomped on a celery stick. Even though it may have happened a long while back, you don’t remember feeling anything, did you? You just kept right on going with your day, thinking nothing of how your body greatly appreciated a nutritious snack. Your body kept quiet because it was contented. You provided your body with your own health tips without even realizing it!

It turns out, for a growing number of people, you don’t have to spend lots of dollars to buy lots of magazines to get lots of health. You don’t have to spend hours clicking through websites, one after the other, staring at your monitor, trying to absorb every health tidbit you come across. You just have to listen to your body and use common sense. There’s no need to join a trendy gym. Cut out the perpetual beatings mass media provides despite their good intentions, and be your own source of health tips.

Each day brings a whole slew of new tips or old ones viewed from a different angle. You’d go crazy trying to read and absorb them all. Then what usually happens? You get fed up and reach for a donut, tired of the incessant media barrage and wander off, seeking solace in sugars.

Take a moment and simply remember your body is your individuality. Those articles you see and hear about are for the masses. Yes, they’re there to help you, but take them only as a guide. When it comes right down to it, the best health tips are …

Health Club New Year's Marketing

One of the largest reasons why business soars for health clubs in the months of December and January has to do with the concept of a New Year's resolution. Almost everyone sets a New Year's resolution for themselves and the most common resolutions tend to relate to fitness and weight loss. For health clubs this presents an ideal opportunity to run a promotion in hopes of selling a great deal of new memberships to families and individuals who are ready to start living a healthy life in the new year. However while most health clubs are focusing on the opportunity to land new clients many are neglecting the opportunity to retain current members.

New Year's Resolution Board

One of the best strategies for keeping member retention levels high is to keep members motivated to achieve some type of new personal fitness goal. The best way to keep motivation levels high is to encourage all members to share their personal fitness goals with their friends and family. Statistics show that you are several times more likely to keep a goal and achieve that goal if you have shared your goal with several people. As a matter of fact the more people you share a goal with the more likely you are to achieve that goal. Why is this? Well it begins with accountability. If you are telling people that you plan to lose ten pounds in 6 months then you are going to want to do so in order to avoid the disappointment of failing in front of your peers. As a result you will do what is necessary to meet your goal and prove to your peers that you can be held accountable for your words.

This is where a New Year's resolution board comes into focus. It begins by encouraging current members to participate in a friendly New Year's resolution contest. Each member should be given a half sheet of paper to record in pen exactly what their fitness goal is for the new year. They should write their name on this piece of paper in big letters and then they should post it to a massive bulletin board that hangs in the front lobby area of ​​the gym. This board should be full of member's individual fitness goals and it should generate a lot of buzz around the club.

What will happen is that members will glance at this board as they are entering or leaving the gym and will compare goals on the board with their own. They will discuss their goals with their peers and will encourage each other to continue training. As a rule on its own, member's will feel the obligation to meet their personal goal since they have publicly addressed the community of their intentions to lose weight. As a direct consensus members who would have otherwise quit on themselves and their fitness routine if they had not committed to the New Year's resolution board will in fact stick with their routine. A …

Health and Fitness Failure Is a Choice

I’m sure everyone has heard the old saying, “Failure is not an option”. Usually it involves some type of spy or military action movie where the hero has declared that the characters must win at all cost. In life, especially in the area of fitness, however, failure is an option. That is you do have a choice to give up or keep going from wherever you find yourself in your journey to health and fitness.

Failure occurs the moment you quit trying to succeed whether it’s fitness, business, sports, or anything in life a person might strive to achieve a certain goal. Quitting any goal removes all hope that you will ever achieve that goal. As long as you keep moving forward toward a goal no matter what the odds are against you, you retain the hope of success.

Take away hope, and you take away a person’s will and chance at happiness. The hope or promise of something better makes today all the more enjoyable. Don’t get discouraged if you try and fail to lose weight, build muscle, ran that mile faster, or whatever your goal is. As long as you get up every morning with that goal still in your heart and mind, and you keep putting one foot in front of the other toward that goal you haven’t failed yet. The quitter is the only one who we can say has truly failed. The person that chooses to stop trying, chooses to accept failure.

Considering how vital hope is to the individual, it’s important to make smaller short term goals to go along with long term goals. Seeing success at any level does wonders to motivate and keep us going toward our more long term difficult goals down the line, and it’s much easier to reach those small steps than the ones much farther away.

Proverbs 13:12 KJV

Hope deferred maketh the heart sick: but when the desire cometh, it is a tree of life.

While fitness takes a lot of resolve and determination sometimes, don’t make it out as an all out war all the time. Having a warrior’s mentality toward fitness isn’t necessarily a bad thing, but for the sake of not getting burned out, try to keep it fun along the way.

Switch out to different exercise programs from time to time to keep things fresh even if they don’t necessarily directly correlate with your specific fitness goals. Having a wide variety of exercises and fun things to do make it a lot easier to be fit overall. There’s a million things a person can do to live a fit life and have fun at the same time. Go walking, bike riding, swimming, play sports, toss a Frisbee, play with your dog, chase the kids, mow the lawn, garden, run, lift weights, chop wood, etc.

Just whatever you do, don’t stop. The same thing goes for eating right. If you jump off the wagon and eat ice cream one day, that’s no big deal. …

The Best Health Drink For Your Body

Now more than ever, people are looking for the best ways to take care of their body. Whether it’s exercise, eating and drinking the right foods, or taking the latest supplements, individuals are searching for that extra boost to give their body an advantage. One vital way to help your system meet its fitness goals, or even to improve how you feel from day to day, is to regularly gulp down a health drink that’s rich in natural ingredients and doesn’t contain empty calories.

One of the problems you will inevitably face is actually making your selection, as there are many varieties of health drinks and they all pretty much claim the same benefits: all natural, 100% pure, no artificial flavors, and so forth. So, what should you do in order to get what’s best for your body?

Obviously, you cannot solely rely on the special fonts or attention grabbing graphics on the packaging. You have to take the time to read all of the ingredients in the nutrition facts section of the box or bottle and determine if the listed items are indeed all natural.

A few features to look for in a confirmed health drink are juices from actual berries, fruit, or other organic plants or any types of extracts from similar origins. Be aware that any drink that lists ingredients with words such as “artificial,” “partial,” and “processed,” just to name a few, most likely aren’t as beneficial for your body’s wellbeing.

Another aspect to inspect is the claims that the product makes about health or fitness promotion. What exactly will the drink provide your body? Is it more energy for exercise? Is it to help you stay alert after a long day? How about greater strength during strenuous workouts? Whatever the advertised advantages, be sure to find out if the statement has any research behind it.

For example, perhaps the declaration for added energy during workouts has been proven over a six-month study and scientific research. If that is the case, you can feel more confident in the product than others that just make assumptions based from “common knowledge” that fruits are good for you.

Lastly, you will have to try a couple of different types to see how your body functions with the particular beverage in your system. As you know, everyone’s body is distinctive, especially when it comes to foods, drinks, and supplements. Try a few brands and keep records of how your body feels and performs. Find a health drink that enhances your body’s performance and you will be well on your way to a better, healthier lifestyle.…

Fitness Equipment Leasing – Advantages For Your Business

Need new fitness equipment for your business or organization, but are short on cash?  Consider leasing to work within limited budgets or preserve working capital.

What is fitness equipment leasing?

Equipment leasing is basically a loan in which the lender – a bank or other financial institution – buys and owns equipment and then “rents” it to a business or organization.  The process is very similar to the popular car lease.  Usually, the lender charges a flat monthly rate for a specified number of months in return for use of the equipment. When the lease period ends, the business or organization has the option of:

  • Purchasing the equipment for its fair market value
  • Continuing to lease the equipment
  • Leasing new equipment
  • Returning the equipment to the leasing company

What are the benefits?

The major benefit of leasing fitness equipment is the ability to work within a tight budget and to preserve working capital.  It allows you to acquire assets with minimal initial expenditures.  Because equipment leases do not generally require a down payment, you can obtain the goods you need without significantly affecting your cash flow, allowing more money available for other critical needs.

Another financial benefit of leasing fitness equipment is that lease payments can often be deducted as business expenses on tax returns, reducing the net cost of your lease. Be sure to check with your tax advisor before entering into a lease on how this might apply to your entity.  In addition, leases are usually easier to obtain and have more flexible terms than loans for buying equipment. This can be a significant advantage if you have bad credit or need to negotiate a longer payment plan to lower your costs.

Who is it for?

Equipment leasing is appropriate for businesses and organizations of any size and stage of development.  They can be used by a start up, with limited revenues, to get up and running.  They can be used by established business, with steady revenue streams, to preserve capital for other business investments.  Businesses that tend to use equipment with short life spans (i.e. quick obsolescence) may also find leasing beneficial.

Where do you get it?

Equipment leasing opportunities are abundant.  Many, if not most, retailers are in partnership with leasing companies.  The retailer will likely refer you to their preferred leasing agent to discuss the process, benefits and risks.

Is it right for my business or organization?

Leasing fitness equipment may prove beneficial to your business. To thoroughly understand the pros and cons, it is advised that you consult your accountant prior to entering into a leasing agreement.…

Fitness Rowing Machines – A Complete Workout From Only One Equipment

A wonderful exercising machine is steadily making waves in the fitness scene. You guessed it – it’s the fitness rowing machine, sometimes also called an indoor rower. It is convenient, efficient, effective and has multiple benefits for the price of only one. It has all the benefits of many different equipment that you would normally have trouble trying to assemble and use separately, all rolled into a single easy-to-use exercising apparatus. And not only that, it’s also easy to move and store so it will not take up too much space inside your home or chosen exercise area.

The beneficial effects of the rowing machines target not only a few specific areas of the body but it tones all the parts of the body resulting in an efficient complete workout. You can get that toned shape without heading to the gym to use all sorts of equipment; it can be done by just using the indoor rower inside the comfort of your own home – all for the price of one.

Now if you were to get your first rowing machine, it would be very beneficial to you to learn everything you need to know all about your chosen equipment.

So what exactly is a rowing machine, you might ask?

Well it is an indoor exercising machine that is built to simulate the motions of rowing a boat which helps develop endurance, strength, and cardiovascular health – all while you’re inside your home, safely and comfortably seated, rowing away without all the added hassle and bustle of the outside world.

The effectiveness of the rowing machine is based on the resistance that it gives you, which is much like the resistance given by water in real watercraft-rowing situations. The levels of resistance vary for every type of user and purpose. The resistance level for the rower can be adjusted based on the user’s preference. You can adjust the resistance level to whichever suits you best and works perfectly for you with just a button on your very own workout equipment.

Resistance Types

Aside from the levels, there are also different types of resistance, namely: Piston, Magnetic, Air, and Water resistance.

The Piston type of resistance is easily the most popular type since most rowing machines equipped with this type of resistance are smaller and easier to manage and store than the other four. However, machines equipped with this type of counter-force do not give the most effective benefits that an indoor rower can give.

More popularly used in gyms, however, are the machines equipped with the magnetic and air types of resistance. They offer better and smoother controls for more flexibility and better operation of the rowing motion – therefore giving more efficient results.

However, it is the water resistance type-equipped machine that can give the most realistic effect of boat rowing. Instead of using the technology of the other types of resistance-equipped machine, the water resistance type-equipped rowing machine uses real water against a spinning flywheel to successfully give …

Fitness Over Forty – You're Never Too Old

Getting older is a natural part of life, but getting old is all in the mind. Those two things are not the same, by the way: getting older and getting old. The former means the physical age your body gets to as the years go by. The latter refers to your behaviors and beliefs as you age. Many people believe as they get older, they must start slowing down, or accepting certain limitations. They believe they can not run as far, or lift as much, and it's those beliefs become reality, even when, for the average person, nothing could be further from the truth. Getting older means being wiser, being smarter, being more experienced, and not making the life mistakes or foolish decisions that younger folks make. And these advantages do not come with the disadvantages you might think! You can still exercise, still lose weight, and still get in shape – even over 40! Nothing's stopping you except, well, you!

The human body does not change the way it works in regards to exercise after a certain age. There's no rule or law that says you suddenly can not, or will never get rid of that beer belly once you turn 40, or that it's too late to run in a marathon. These days, marathons are held for people over 60! And contrary to what you want to believe (so you can resign yourself to self-defeating excuses), many of those people have not been marathon runners their own lives. Some began training when they were 50, possibly because a doctor warned them of an early grave, and just 10 years later, they're running in a marathon.

Exercise for people over 40 works the same way as it works for everyone else. While your potential does not change, and the chance to get the body you always dreamed of does not change, the rules for getting there unfortunately do not change either. You still have to eat right, be consistent, and train regularly. Just like a 20 year old, you will still need to find a particular method of exercise, and stick to it 3 to 4 times per week. This can be running, biking, yoga, weight lifting – you name it.

The method of exercise you pick is up to you, and each has their pros and cons, but to sum up every form of exercise: the one you practice will make you better at the one you practice. This means practicing yoga will make you a better at yoga. Running track will make you better at running track. I know this sounds brain-numbingly redundant, but there's a very important lesson behind this seemingly rhetorical point. Who's in better shape: a marathon runner, or a power lifter? The answer is neither! They are both in shape, but a runner is better at running, and a lifter is better at lifting. There is no point comparing apples and oranges, because apples are not oranges. Runners are not lifters. Depending on …

Fitness Intensity Training – The Benefits

As a Scottsdale Personal Trainer on more than one occasion I have had clients come to me and say "I've been working out with another trainer but I have not been receiving the results I think I should be." My first response to this is usually "well how is your diet looking?" If they tell me that their diet is dialed in, I'll ask "have you been doing your cardio?" Again if the response is positive and they have in fact been doing their cardio, I'll ask "do your workouts leave you exhausted and sweaty?" If the other two answers are favorable this response is usually "sort of, my trainer and I go through the motions and do a lot of talking."

Now I'm not suggesting that it's not OK to talk with your trainer or client during a workout but the point I'm trying to make is more often than not you will encounter trainers who lack one very important element to being effective. Intensity. That one word can be the difference between you the client getting your money's worth and you having a seventy dollar per hour friend. Usually the trainers I've seen do this are oblivious to the fact that they even do it. Most of the time they think that if they can hold a "good conversation" with their client for an hour then they are giving value. This does not make them bad people. They're just clueless to the one word that stops them from being great trainers and you from getting your results sooner. Intensity.

I find that when I mention intensity to people the first reaction is often intrusion. I'm not a fan of intimidation. While that form of training does seem to work well in the military. The average Joe off the street usually does not respond well to this type of training. Occidentally you will have a client who requests the "boot camp" style workout but in general it's not appropriate.

When I talk about intensity I'm referring to a mindset. It's an attitude. We can have fun and we can talk but at the core of this workout we're here to WORK OUT. This is something that should be understood by both the trainer and the client. Now obviously not everyone is the same. Every client is going to require different levels of "intensity." What might be intense for one client may seem like a light warm up to another. This is where your trainer is so valuable. The trainers job is to find what is the correct intensity for YOU.

Here is a brief breakdown of a workout with intensity and one that goes through the motors. We're going to use caloric expenditure to prove this. These numbers are based on the "calorie expenditure calculator" provided on Hampden-Sydney College website ( )

In the first example we're going to use a 200lb individual who is exercising for one hour with their trainer.

Weight training (normal) = 470 calories …

Creatine And Fitness

Creatine was discovered in 1832 and named after the Greek word Kreas, meaning flesh.

Creatine is a naturally occurring organic acid in the body. It supplies energy to muscle cells for anaerobic activity, or short bursts of energy. Such as weight lifting and sprinting. It is also used to treat muscular, neuromuscular and neuro-degenerative diseases.

Creatine fills the muscle cells with water. This gives the body energy to perform work like weight lifting harder and longer. With the added strength it enables you to max out your muscles more effectively and gain more muscle mass, as a result.

Benefits of Creatine:

-Increased energy

-Increased strength

-Aids muscular growth

-Improves brain function

-Reduces recovery time

-Reduces fatigue

Side Effects

When used properly and in cycles, creatine is reliably safe. However certain side effects have been documented:

-Increased risk of high blood pressure (hypertension) due to increased water retention


-Muscle cramps


-Heat intolerance

-Muscle strains

-It is said to be a myth but many people experience bloating and feeling "watery" when they are using creatine.

Creatine is supplied by half our own bodies and half by fish and meat. Vegetarians have lower levels of creatine but when they take creatine as a supplement, their levels are actually higher than in meat eaters. The main reason meat eaters just do not eat more meat is because a lot of the creatine is actually destroyed in the cooking process. Meat is also high is saturated fat and cholesterol. Adding more to the diet would work against their fitness goals.

Creatine should be used in 3 cycles called loading, maintenance and rest.

Week 1-Loading: During the loading phase you want to boost the concentration of creatine in your muscles by taking approximately 20g / day in 4-5 servings.

Week 2-4-Maintenance: During the maintenance cycle you will want to keep the creatine in your muscles by taking approximately 5-10g / day in 2-3 servings.

Week 5-8-Rest: No creatine

Creatine works best with simple carbs, such as fruit juice. So when you take your creatine, mix the powder with grape juice or a similar type of juice that rates high in the glycemic index (GI) chart.

Before taking any supplement talk to your doctor and read labels very carefully. Instructions and dosage can differ from brand to brand. Be careful about anything new that you put in to your body. Always do your research by reading health articles from trusted sources and by asking people who have successfully cycled creatine themselves.

Get Ripped!