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Just RELAX!

Relax and Lose Weight

Want to get healthy and lose weight? Then relax. It’s true. Relaxing is good for you! So relax and read on for tips!

The role of cortisol

One of the most important reasons that relaxation is good for you is because it prevents the release of excess cortisol. Cortisol is a hormone that your body releases when it is stressed. If you only have small amounts of cortisol, there is no problem. But when stress is persistent, as it is in many of our lives, the amount of cortisol in your bloodstream rises and stays elevated. The result? Weight gain.

When cortisol is released, you begin craving foods that deliver quick energy, such as potato chips, candy bars, pastries, etc. If this were not bad enough, cortisol goes on to store those extra calories as fat, mainly around your abdominal area.
Cortisol also interferes with the hormones that control your appetite; you will find that you are hungry more often and have a hard time staying satiated.
And if that were not enough, cortisol can also cause decreased muscle mass because it lowers testosterone levels. The less muscle you have, the less fat you will burn.

The science of relaxation

The good news is that intentional relaxation can combat stress and combat cortisol. Scientists have discovered what they call “the relaxation effect.” Specifically, Harvard researchers have learned that deep relaxation causes bodily changes all the way down to our genetic level. For those people who practiced yoga long term, their disease fighting genes were active, as opposed to people who did not make relaxation a part of their lives.1
The participants in the study who practiced yoga had ‘switched on’ genes that protect them from high blood pressure, rheumatoid arthritis, pain and even infertility.

But wait! There’s more…

When the researchers in the study asked the non-relaxation practicing participants to start using relaxation methods, it only took two months for their bodies to begin changing. Genes that fight inflammation and help prevent cancer began turning on! And the more they practiced relaxation, the more improved were the benefits.

The take away message? You can’t afford not to relax. Too much is riding on this. Start now and in just a couple short months, you can be enjoying the genetic benefits of robust health.

Do you need accountability with recovery? We can help. Call TODAY for a FREE success session to get you on the right track!

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555
scott@evolvefitnessdp.com

Source:
http://www.smh.com.au/…/relax–its-good-for-you-20090819-eq…

Protect Your Brain from Alzheimer’s Disease

Protect Your Brain from Alzheimer’s Disease

Surveys have shown that there is something that Americans fear more than death. It is Alzheimer’s disease. For most of us, losing our personhood–those characteristics which makes us who we are–is a fate worse than death.

What is Alzheimer’s?

Named after Alois Alzheimer, who discovered the condition in 1906, Alzheimer’s is a disease that affects the function of the brain by causing the brain cells to degenerate and then die. There is no cure, and the progression of the disease leads to eventual death. The first symptoms of the disease usually show up as forgetfulness, but as it worsens, more long-term memory loss occurs, along with other symptoms such as mood swings, irritability and inability to recognize languages.

How Prevalent is Alzheimer’s?

Alzheimer’s affects 5.3 million Americans, and it is predicted that by 2050, 1 in 8 Americans will be stricken with it. The Medicare system spends three times as much money on Alzheimer’s treatment as it does on any other disease.

Is Alzheimer’s Inevitable?

The good news is there is much you can do to reduce the chances that you will develop this disease. Because of the prevalence of Alzheimer’s disease in our country, many people view it as a normal and inevitable part of the aging process. But this is not so. Alzheimer’s is a disease, and you do not have to get sick with this disease.

In fact, in spite of it being so common in America, there are societies in which dementia and Alzheimer’s is rare, even for people in their 90’s and beyond. The
elders in these cultures maintain clear thinking without the burden of dementia that we have come to associate with aging.

Preventing Alzheimer’s

Following are some steps you can take right now to protect yourself from getting Alzheimer’s.

1. Get plenty of physical exercise
In his book, Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest-Lived Peoples, John Robbins cites study after study that demonstrate the stunning effect of exercise on the brain’s ability to function well, even at advanced ages.
In one such study, documented in the Archives of Neurology (March 2001), it was found that the people with the highest activity levels were only half as likely as inactive people to develop Alzheimer’s. Further, these active people were also substantially less likely to develop any form of dementia or impairment in mental functioning.
In another study(1), some mice were bred to develop the type of plaque that is associated with Alzheimer’s in their brains. Some of the mice were allowed to exercise and some were not.
Two important findings emerged.
a. The mice who exercised developed 50-80 percent less plaque in their brains that the non-exercising mice developed.
b. The exercising mice produced more of the enzyme that prevents the buildup of plaque in the brain.
The takeaway conclusion? Those people who exercise more are much less likely to develop Alzheimer’s disease or any other kind of dementia.

2. Eat a healthy diet
Exercise is not the only thing that can reduce your risk of Alzheimer’s disease. Diet also plays a crucial role. The best diet for preventing dementia is one low in animal-derived foods but high in plant foods such as
• fresh vegetables
• fresh fruit
• whole grains
• nuts
• seeds
• legumes

Scientists think that the protection these foods offer against dementia stems from their high concentration of anti-oxidants. Anti-oxidants neutralize free radicals which are responsible for the damage that causes dementia. A healthy diet also helps you avoid other health problems such as obesity, high cholesterol, high blood pressure, diabetes and arteriosclerosis.

In another study cited by Robbins, researchers found that persons who are obese in middle age are twice as likely to develop dementia in their later years as those people who had normal weights. Further, if these people also have high cholesterol and high blood pressure, their risk for dementia in old age escalates to six times higher than normal weight people!

What are you waiting for?

Remember, there is no cure for Alzheimer’s disease. Once symptoms start showing up it is too late. Start now to defend yourself against this fate-worse-than-death disease: get moving and eat a clean, healthy diet. You will reap the benefits literally for years to come!

Joining us for our GET FIT CHALLENGE is a great way to get started on an awesome nutrition and exercise program! Send me a text message TODAY to get started!

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555
scott@evolvefitnessdp.com

1http://www.mayoclinic.com/health/alzheimers/MY00002

Be Smart about Gluten-Free Foods

Be Smart about Gluten-Free Foods

Are you going gluten-free? If so, you are in good company. Many Americans are reducing the gluten in their diets. Some are doing this because they have a confirmed diagnosis of Celiac disease, some are gluten sensitive, and others are finding that reducing gluten aids them in weight loss.

What is gluten? Gluten is a protein found in certain grains such as wheat, barley, rye, spelt and semolina. It not only gives baked goods their characteristic texture and chewiness, but it is also used in the processing of many other foods to add thickness, flavor and added protein.

If someone has Celiac disease, they have a condition in which the body experiences an immune reaction when gluten is eaten. The result is damage to the inside of the small intestine, which impairs absorption of nutrients.
Gluten sensitivity is different in that the reaction to gluten is less severe and less damaging to the small intestine, but physical symptoms are still present, such as nutritional deficiencies, gastro intestinal difficulties and headaches. In spite of their differences, both conditions are treated by removing gluten from the diet.

It is not just those who have a diagnosed sensitivity to gluten who are removing it from their diets, though. Many healthy people are reducing gluten, usually because they are interested in reducing carbohydrates in their diets. Most breads, pastas and baked goods contain carbohydrates, because they contain wheat. If you are interested in lowering your carb intake, going-gluten free is one way to do that because traditionally, many baked goods are made with wheat, which is high in gluten. When you remove wheat from your diet, you have fewer choices when it comes to carbs.

But “fewer choices” does not mean “no choices.” With the explosion of interest in gluten-free products, food manufacturers have stepped-up the production of baked goods that look, taste and feel like traditional, gluten-containing foods, but are in fact, gluten-free. From breads to cinnamon rolls to pastas, there is a gluten-free food to satisfy nearly any craving you might have.

This is good news for those who need alternatives, but it is also bad news, because it is easy to mistake gluten-free for carb-free. The two are not the same. Carbs are found in many other grains and foods, and are often present in significant amounts in gluten-free products. It is tempting to think that because a cracker or brownie is gluten free that you can eat as many as you want. You can’t. Those crackers and brownies are likely to be very high in carbs and calories, as well as other unhealthy ingredients, such as sugar. When you eat these foods, you are simply trading one carb source for another. If weight loss through carb restriction is your goal, this will slow down your progress.

Your best defense is to be informed. Know what you are eating. Before you eat a gluten-free product, read the label. Check the ingredients, the carb and sugar count and the number of calories it contains. And stay on the lookout for foods that are both low in carbs and low in gluten. And of course, practice moderation. Too much of anything is seldom healthy.

If you’re interested in combining an easy to follow nutrition and exercise program join our GET FIT CHALLENGE starting on 9/16/19! Send me a text message TODAY if you’d like more information!

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555

Why You Need a Personal Trainer!

Why You Need a Personal Trainer!

There’s a reason why celebrities and other highly successful people use coaches and trainers:  IT WORKS.

And that is why so many people are turning to personal trainers to help them move from mediocre to excellence in their pursuit of health, fitness and weight loss.

The reality

More than 91% of people who start an exercise program quit early—even before their new routine becomes a habit, and 61% will give up within the very first week!

Why? Because changing your lifestyle is hard. In spite of all the infomercials and ads claiming that you can lose weight and transform your body in thirty days (or six weeks at the longest), the truth is, getting fit requires a lifestyle makeover that takes:

• Time
• Determination
• Support

If any of these components is missing, the odds of success plummet.

The fix

The good news is that one component virtually guarantees the continued presence of the other two, and that is support–and support is the heart of what a good personal trainer provides.

A personal trainer helps with the time factor in two ways:

1. Finding time in your schedule to actually work out
2. Sticking with your program long enough to reach your goals.

A personal trainers supports you looking at your schedule and find ways to make fitness fit. A seasoned personal trainer has much wisdom in the area of time management and is a master at figuring out how to work exercise into even the busiest schedules. He can also design workouts that are both efficient and effective. Finally, a personal trainer can also provide the motivation that you need to keep going, long after you would have stopped were you doing working out by yourself.

Determination is also an area that a personal trainer supports you in. At the beginning of your new fitness program, you have excitement, novelty and the joy of discovery to keep you going. But eventually, what used to be new and fun becomes old and boring. If determination fades, you will find yourself wandering off track in search of the next exciting pursuit.

Your personal trainer will help you keep your determination. He will remind you why you are doing what you are doing. He will get into your life and help you move past obstacles that arise, and he will talk you out of excuse-making. He will constantly hold before you the consequences of your choices. He will keep you moving forward.

And finally, a personal trainer supports you as your source for practical, step-by-step instructions for building health. Your personal trainer is an expert in the field of exercise science. While under the tutelage of a personal trainer, you do not have to design your own program of fitness, constantly wondering whether you are doing the right exercises in the right way. A personal trainer will create a customized blueprint that will help you achieve your goals.

A personal trainer is your insurance policy against being another number in the appalling fitness drop-out statistics. Don’t try to go it alone; we all need help. Position yourself for success by working with a personal trainer and watch fitness and robust health become part of your life.

Need help? Send me a text message TODAY to schedule a FREE success session!

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555

It’s Summer! Beat the Heat with these Summer Workout Tips

It’s Summer! Beat the Heat with these Summer Workout Tips

Baby, it’s hot out there!

If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you. Today is the first day of summer, and you are probably discovering that your body reacts to the heat and humidity differently than it does to cooler, drier conditions.

But don’t let the heat cause you to lose your momentum. You can keep working hard in the summer, you just have to adjust your approach a little. Keep the following summertime fitness tips in mind as you continue getting stronger and healthier.

1. Cool down first! You can improve your performance in the heat by lowering your body temperature before heading outside. Taking a cold shower or simply putting ice cold cloths on the back of your neck can help you to better tolerate the heat.

2. Find some shade. You may need to move your workout to a different area in order to be in the shade. If you are a runner or biker, change your route to a wooded area.

3. Avoid caffeine. Because caffeine acts as a diuretic, it forces water out of your system. This is the last thing you want when exercising in the summer heat. Save your caffeine intake for several hours before or after your workout, rather than near the time you will be exercising.

4. Stay hydrated! Drinking plenty of water before, during and after your workout will reduce the heat stress on your body.

5. Choose your clothing carefully. Now more than ever it is important to wear clothing that will move sweat away from your body and help it evaporate it quickly. A cotton t-shirt may be fine in the winter, but you will be much cooler in a fabric designed for exercise.

6. Change your workout time. If you are used to exercising during lunch or in the afternoon, you may need to adjust your schedule for the summer months. Early mornings and late evenings are the best times for outdoor exercise. On blistering, hot days, even the shade will not bring much relief.

7. Wear white or light colored clothing. Lighter colors reflect the heat better than darker, more intense colors.

8. Take breaks. Your body can only handle so much extreme heat. When the thermometer climbs, you may find that you need more frequent breaks to keep performing at your best. Be sure to take them. Listening to your body and caring for it is not a sign of weakness: it’s smart.

9. Monitor your heart. The heat places greater stress on your heart. Keep tabs on your heart rate as you work out in the heat. If it spikes quickly or stays too high, give it a rest.

10. Hit the gym. You may find that it is best to simply move your workout indoors for the summer. If you would prefer not to put your body under summer stress, work out in a gym. You will have the added benefit of personal attention and group accountability. It’s a great time to work on form, increase intensity, and plan out a new and exciting workout routine. Beat the heat by mixing things up this summer-try a gym workout.

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555
scott@evolvefitnessdp.com

Can you believe July 4th is almost here again!? LIVE FREE and BREAK FREE!

Can you believe July 4th is almost here again!? LIVE FREE and BREAK FREE!

Independence Day: How to Break Free from a Weight Loss Slump

It’s almost Independence Day! We’re surrounded by all kinds of reminders about the priceless freedom that we enjoy in our country. Flags, fireworks and fun cookouts all symbolize the bravery and determination of our ancestors as they fought to secure our freedom and help our country to break free from tyrannical rule.

With so much emphasis on breaking free, July 4th is a good time to take a close look at where you are with your exercise and nutrition plans. How are you doing? Are you pleased with your daily habits and progress? Are you in a slump from which you need to break free?

We are 6 months into the New Year—how are you doing with your New Year’s resolutions?

Daily life keeps us so busy that we can slowly lose motivation to work out and eat healthy food. And it happens so gradually we hardly notice it. Before we know it, we’re off track and old habits are slowly getting the upper hand.
You know you are in a slump when you look back over the past few weeks and realize that you are not working out much (or your workouts are very low intensity), you are being a little more lax with what you eat, and worst of all, you feel discouraged. The further behind you get, the harder it is to revamp and start again.

Break free!

If you are in a slump, this is a perfect time to break free.

The hardest part of breaking out of a slump is taking action, but once you get moving again and take some positive steps, you will quickly find your feet and resume your forward momentum to fitness and health.

Try this:

• Schedule some exercise time into your day today. It does not have to be a long session; it can be 10 minutes. Just move. The biggest predictor of whether you work out tomorrow is whether you work out today. The tough part is to begin. Take a walk, make several trips up and down your stairs, jog in place—it doesn’t matter what it is, just do something.

• Decide on your July 4th eating plan. You will likely be in the presence of unhealthy holiday food. What is your plan? One of the best things you can do to get back on track is draw a line in the sand and don’t step across it. Make healthy choices tomorrow. Eat for energy and vitality.
Once you take the first step, the next will be easier, and the next even easier. Declare independence from your slump, dust off those resolutions and make the second half of 2019 the best half!

If you’re interested in a “BREAK FREE” gift that will last a lifetime text me TODAY and include “BREAK FREE” in your text message!

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555

5 Reasons You Shouldn’t Skip the Gym During the Summer!

5 Reasons You Shouldn’t Skip the Gym During the Summer!

As spring fades and summer begins, many people head outdoors, where they spend time swimming, playing sports, and going for long walks on the beach. Whether it’s on vacation or on weekend getaways with the kids, people are generally much more active during the summer months, which is good for both the heart and spirit. While all of this cardio has its health benefits, it doesn’t replace the many benefits of strength training. During the summer months, gyms are vacated while people head outdoors for exercise, but it’s just as important as ever to lift and tone during the warm months as the cold. Here are five reasons you should make the gym a part of your daily routine even through the warm months.

1. Muscle Burns Fat, Even While Resting
While cardio burns calories, a body’s metabolism has a large role in how food is converted to energy. Those who are larger or have a higher degree of muscle mass burn calorie even when they’re at rest.[i] As a person ages, metabolism naturally slows down, leading to gradual weight gain. Muscle is a great way to counterbalance the body’s natural slowdown and the earlier a person starts, the easier it will be to maintain that muscle over time. IMPORTANT NOTE: Long duration cardio does NOT increase metabolism; in fact, it can LOWER it!

2. Building Muscle Staves Off Bone Loss
As a person grows older, bone loss is inevitable, especially for women after menopause.[ii] This can lead bones to break more easily, feelings of fatigue and weakness, and reduced tolerance to physical activity. Weight-bearing exercises strengthen bones, helping minimize natural bone loss and reducing the risk of injury.[iii] When a person lifts weights, it also builds strength and balance, which can help prevent falls.

3. Muscle Toning Improves Balance
Balance has benefits beyond preventing injury. It comes into play no matter what you’re doing, whether it’s carrying groceries or climbing a set of stairs. Through strength training, you can more easily accomplish these tasks even as you get older. Muscle toning also improves endurance during athletic activities, which will help you during those games of beach volleyball.

4. Prevent Diseases
Strength training has been shown to provide a number of health benefits, including a reduced risk of cardiovascular disease and diabetes.[iv] By continuing your strength training year round, you’ll continue to reap the rewards of the hard work you put in during the cold winter months. A Tufts University study even found that participants in a strength training program were able to see a marked reduction in arthritis pain. In fact, the study found that the end result was better than that received from medications. Strength training can also improve a person’s mental health, reducing depression and improving sleep quality.

5. You’ll Look Great in a Bathing Suit
As important as all of the other benefits are, one of the biggest benefits to continue strength training in the summer is also the most superficial. You work hard all winter and spring to look great, so why slack off during the summer months? As the weather heats up, you’ll likely be wearing shorts, short-sleeved and sleeveless tops, and bathing suits. Continued time at the gym means your muscles will stay toned so that you can look great as you reveal more of your body than you have all year. You’ll impress friends and family at gatherings with your washboard abs and toned thighs and, as much as we don’t like to admit it, that’s what it’s all about.

Conclusion
Gyms tend to empty out at the time of year when it’s most important to continue a workout regime. By maintaining your regular fitness schedule, you’ll be able to continue to meet your fitness goals while remaining in top shape for all of the exciting summer activities you’ll be invited to enjoy.

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555

[i] “Weight Loss.” Metabolism and Weight Loss: How You Burn Calories. N.p., 6 Oct. 2011. Web. 06 May 2014.
[ii] “Aging Changes in the Bones – Muscles – Joints: MedlinePlus Medical Encyclopedia.” U.S National Library of Medicine. U.S. National Library of Medicine, 3 Sept. 2012. Web. 09 May 2014.
[iii] “Build Up Your Bones! | NIH MedlinePlus the Magazine.” U.S National Library of Medicine. U.S. National Library of Medicine, Winter 2012. Web. 09 May 2014.
[iv] “Why Strength Training?” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 24 Feb. 2011. Web. 09 May 2014.