Category: Health/Fitness

Anthony Heredia – Fitness Couture Writer for Agenda Magazine

Health shouldn’t be intimidating. Feeling good about yourself is critical to living a fulfilled life. When you feel great, you radiate. Imagine what kind of world this would be if we were all happy and in good health. -Anthony Heredia-

From teaching us how to drop a dress size in a month to informing us about the dangers of not getting enough sleep, Fitness Couture’s Anthony Heredia has been the voice of health and fitness for almost a year. I’ve heeded his advice many times and have seen for myself just how valid and necessary his contributions are.

You have a passion for fitness and health. What sparked that passion?

My passion for health and fitness started with my own weight loss story. I had been obese my entire life. I didn’t know a thin day until I was 18. I was tired of being 300 lbs and wanted to do something about it. I did what I always do when I don’t understand something, research. The first 40 lbs I lost with a popular weight loss program, but I soon became more knowledgeable than my counselors. I read everything I could get my hands on that related to weight loss. All my neighbors asked what my secret was, so I helped them with the little bit I knew at the time; and they lost weight. It was such a great feeling. I was hooked. I have now been in the health & fitness industry over eight years, 100 lbs of body fat lighter, and have had the pleasure of helping hundreds of lives personally; and now through Agenda I can reach millions. I beat the weight loss/gain cycles by educating myself, and now I am able to share that with others.

You’ve been writing for Agenda for a year now. How do you feel you have grown as a writer?

My style and skills in writing have grown exponentially, thanks to the highly experienced nurturing staff. I was a health guy in a high fashion world with no previous fashion affiliations; I had a lot to adapt to. I am a quick learner, so I attended numerous fashion events and asked countless questions to grow quickly. As a writer I have grown to be more empathetic to my readers and more conscious of their concerns and needs. My fashion-forward colleagues are a great resource for choosing topics relevant to our readers. They help me stay effective in translating confusing health and fitness information into the polished package that our readers can enjoy and apply to their lives. I believe to be a good writer, I must stay inquisitive and passionate and in tune with my readers.

Is there any particular health/fitness topic that is difficult to write about?

To be honest, no, but that’s because I am fascinated by the human body. By this fall I will have nine years of experience and eight health credentials, varying from fitness, nutrition, and weight loss to a Master’s in massage and physical therapy for balance; but I still believe you can never know enough. There is just so much to learn, but I love it all—that’s why it’s not difficult. I am going to remain a student of the human body forever. No one knows everything, regardless of how many degrees or years of experience they have. When I am asked to write an article about a subject I don’t fully understand, I get excited—time to research. I get the opportunity to dive into medical journals, textbooks, and research a subject I am passionate about, learn something new and grow. Nothing is truly difficult when you truly care. I am curious by nature, always wanting to know more so that I can translate it for those who need it.

What is your focus when you are writing? What do you want to accomplish with your writing?

My job when writing is to translate tedious technical medical info into something our readers can understand, enjoy, and apply to improve their lives. The deterioration of our nation’s health is not because of a lack of access to knowledge but a glitch in communication—translating this heavy information into something the average person can relate to and apply. People care; they are just lost and just confused by the barrage of information: “Whom do I listen to and believe?” I wish I could magically zap what I know into everybody in this world. I am invested in helping everyone I can because I believe that living a healthy life should not be luxury. I find it a privilege to serve as a translator to those who care to listen.

What are your goals in the fitness/health industry?

Although I am a health writer for a fashion magazine, I am invested long term in helping all people from every walk of life. I want to help improve the quality of life of as many people as I can on as large a scale as possible in my lifetime. I want to be a voice of reason in a sea of insanity and confusion. I want to empower by giving the tools needed to reach realistic health goals so people will lead happier, longer, more productive lives. It’s not always about looking great. Sometimes a mom just wants to keep up with her kids, or a dad wants to avoid health complications, or a grandfather wants to live to see his grandkids graduate from college. My ultimate goal is to learn as much as I can, condense and translate vital health and fitness information into realistic affordable solutions.

Your column is “Fitness Couture.” How does women’s fashion play a role in shaping an article? Are there any challenges writing for this demographic?

When I first jumped in, I wondered how a fitness grunt like myself was going to meld into this couture fashion world—but it wasn’t that hard. Fashion is art draped upon bodies that best reflect the artistic vision of the designer to bring their image to life. To me the human body is art, clay that can be shaped and molded with the proper vision and knowledge. I delved into the fashion world by simply studying everything about the numerous body types in runway shows as I sat and watched front row. While my editor broke down the fashion, I broke down the body underneath the fashion.

If you could offer three tips to people about health and fitness, what would they be?

There are NO magic bullets. 1) If it sounds too good to be true, walk away fast! For long-term results, you must learn about yourself and make positive changes in your lifestyle that work for you. Balance customized to your lifestyle is key. 2) There is always an answer. If you have a realistic goal and just can’t seem to reach it, don’t give up. Do your research and find compassionate help. There is always a solution but some problems you can’t beat alone. Don’t give up! 3) Work with your body, not against it. The human body adapts to what you do to it. Starve it and it goes into self-defense mode; over feed it and it stores the excess. Deprive it of rest and it becomes weak and slow. You get the idea? It is doing what it does best—surviving. Find a healthy balance and give your body what it needs and when it needs it consistently, and I promise your health and figure will transform significantly.

Interviewed by Kaylene Peoples

What Makes a Good Multivitamin?

What Makes a Good Multivitamin?

So why take a multivitamin in the first place?

There are over 34 vitamins and minerals your body needs in various amounts to function optimally. We have heard, “Eat five servings of fruits and vegetables a day,” but is this truly enough? In fact, it is not. Studies have shown that in order to receive adequate amounts of every vitamin and mineral, we would need to take in over 3000 calories worth of very specific fruits and vegetables. The idea of multivitamin is to supplement and not replace (it is not called a replacement) all the healthy foods you should be enjoying on a regular basis. Your body cannot create most vitamins and minerals required or at least in adequate amounts for optimal daily performance, so your body relies on you to help it out.

Are multivitamins safe?

“Multivitamins/multiminerals are among those supplements most likely to have quality problems. They contain multiple ingredients and, therefore, more possibility for error. Earlier tests by ConsumerLab.com have found multis that were short on ingredients, failed to dissolve properly, or were contaminated with heavy metals,” reports ConsumerLab.com.

Remember that until 2011 the FDA (Food and Drug Administration) is not regulating what is in your supplements, so vendors could overload you with dangerously high amounts or give you 1/20 th what they are promising and be breaking no law. More is not always better, as extremely high amounts can be toxic. Sticking to trusted brand names can be safe, so do not be alarmed; but always strive to be an informed consumer. Recommended products at the end of this article.

Does price matter?

No, a higher price does not guarantee a better quality product. Always remember that at the end of the day these companies are just a business trying to turn profit, and sometimes setting a higher price can be a sales strategy imposing the illusion of a higher quality supplement. A great product maintains a reasonable price with a great formula that is backed by science; a good supplement is not afraid of non-biased reviews. Look for products with the Good Manufacturing Practices (GMP) seal of approval. As quality is not yet regulated, these products went out of their way to prove they have a quality product.

What about the different forms of multivitamins?

Multivitamins are available in the forms of tablets, pastilles, capsules, liquids, powders, and injectable formulations (injectable formulations being available to be administered under medical supervision only). Tablets are always superior because they allow two-thirds more active ingredients to be released properly due to better protection. Capsules are great choices as well, but try not to rely too heavily on liquids as they can be pricey and are absorbed the least because they pass through the system far too fast to be optimally effective.

What makes one multivitamin better than another?

Bioavailability, nutrient quality, and quantity are all key. Bioavailability refers to how absorbable the supplement is made for your body (mineral salts are not absorbed as well as chelated minerals) and how much you actually absorb. Two-thirds of most supplements will not be absorbed or utilized by your body due to faulty formulas and a large variety of other problems. Look for vitamins that are formulated to meet USP standards (United States Pharmacopeia), requiring full disintegration within 30 minutes. Also look for the Good Manufacturing Practices (GMP) seal, which is another optional seal vendors can pass their product through for customer confidence in quality and accurate contents.

What amounts of vitamins and minerals should I look for?

It’s hard to get the Recommended Dietary Allowance (RDA) of all the vitamins you need, even when you are eating well, so here is a good list of what should be found in a comprehensive generally good multivitamin for an active individual (individual bodily needs will always vary). If you know you have special circumstances or needs, make sure to find higher amounts for your scenario. But do your research; do not guess. The current DVs (Daily Values) are largely based on nutritional recommendations dating from 1968 and to date still have not been updated, so always make sure to be cautious with dosages. Always strive to be an educated consumer, as knowledge is power.

•Women in childbearing years should be sure to have 400 micrograms (mcg) of folic acid to help maintain new cells

•Pregnant women should take a vitamin with 600 mcg of folic acid daily as it will reduce the incidence of neural tube birth defects such as spina bifida.

•Premenopausal woman should increase iron to replace the iron lost during menstruation.

•Menopausal women should go without the iron as too much can be toxic.

NK not known
mg milligrams
mcg micrograms (1,000 mcg = 1 mg)
IU International Units (how many mg or mcg varies by nutrient)
Mineral Women Men
minimum maximum minimum maximum
Boron NK 20 mg NK 20 mg
Boron ages 14-18 17 mg 17 mg
Calcium 1,000 mg 2,500 mg 1,000 mg 2,500 mg
Calcium ages 14-18 1,300 mg 1,300 mg
Calcium ages 51+ 1,200 mg 1,200 mg
Chromium 25 mcg NK 35 mcg NK
Chromium ages 51+ 20 mcg 30 mcg
Copper 900 mcg 10,000 mcg 900 mcg 10,000 mcg
Fluoride 3 mg 10 mg 4 mg 10 mg
Iodine 150 mcg 1,000 mcg 150 mcg 1,000 mcg
Iron 18 mg 45 mg 8 mg 45 mg
Iron ages 14-18 15 mg 11 mg
Iron ages 50+ 8 mg
Magnesium 310 mg 350 mg 400 mg 350 mg
Magnesium ages 14-18 360 mg 410 mg
Magnesium ages 31+ 320 mg 420 mg
Manganese 1.8 mg 11 mg 2.3 mg 11 mg
Manganese ages 14-18 1.6 mg 9 mg 2.2 mg 9 mg
Molybdenum 45 mcg 2,000 mcg 45 mcg 2,000 mcg
Molybdenum ages 14-18 43 mcg 1,700 mcg 43 mcg 1,700 mcg
Nickel NK 1.0 mg NK 1.0 mg
Phosphorus 700 mg 4,000 mg 700 mg 4,000 mg
Phosphorus ages 14-18 1,250 mg 1,250 mg
Selenium 55 mcg 400 mcg 55 mcg 400 mcg
Vanadium NK 1.8 mg NK 1.8 mg
Zinc 8 mg 40 mg 11 mg 40 mg
Zinc ages 14-18 9 mg 34 mg 34 mg
Vitamins Women Men
minimum maximum minimum maximum
Vitamin A 700 mcg 3,000 mcg 900 mcg 3,000 mcg
Vitamin A in IU 2,334 IU 10,000 IU 3,000 IU 10,000 IU
Vitamin B1 Thiamin 1.1 mg NK 1.2 mg NK
Vitamin B2 Riboflavin 1.1 mg NK 1.3 mg NK
Vitamin B3 Niacin 14 mg 35 mg 16 mg 35 mg
Vitamin B6 1.3 mg 100 mg 1.3 mg 100 mg
Vitamin B6 ages 51+ 1.5 mg 1.7 mg
Vitamin B12 2.4 mcg NK 2.4 mcg NK
Folate 400 mcg 1,000 mcg 400 mcg 1,000 mcg
Pantothenic acid 5 mg NK 5 mg NK
Biotin 30 mcg NK 30 mcg NK
Biotin ages 14-18 25 mcg 25 mcg
Choline 425 mg 3,500 mg 550 mg 3,500 mg
Vitamin C 75 mg 2,000 mg 90 mg 2,000 mg
Vitamin D 5 mcg 50 mcg 5 mcg 50 mcg
Vitamin D ages 51-70 10 mcg 10 mcg
Vitamin D ages 71+ 15 mcg 15 mcg
Vitamin E 15 mg 1,000 mg 15 mg 1,000 mg
Vitamin E (natural) in IU 22 IU 1,100 IU 22 IU 1,100 IU
Vitamin E (synthetic) in IU 33 IU 1,500 IU 33 IU 1,500 IU
Vitamin K 90 mcg NK 120 mcg NK
Vitamin K ages 14-18 75 mcg 75 mcg

What are some that you can recommend?

All research information I have used is based on and backed by ConsumerLab.com, which is a wonderful independent lab that puts everyone to the test. There are many great supplements out there, too many to include in our list; but based on the latest consumer lab research, you can feel confident purchasing any of the following brands:

•Carlson® Super 2 Daily Vitamins and Minerals Iron Free

•Eniva® Original VIBE(TM)

•Life Extension® Two Per Day Tablets

•Multi-betic® Multi-Vitamin-Mineral-Antioxidant Advanced Diabetic Formula

•Solgar® Formula V(TM) VM-75® Multiple Vitamins with Chelated Minerals

•TwinLab® Daily One Caps(TM) with Iron

•WEIL(TM) Andrew Weil, M.D. Daily Multivitamin for Optimum Health

•USANA Essentials(TM) Mega Antioxidant

•Nature’s Plus® Source of Life® Whole Food Concentrates Top Choice

•CVS® Pharmacy Daily Multiple For Women

•GNC Women’s Ultra Mega® – Top Choice

•GNC Women’s Ultra Mega® Active

•Puritan’s Pride® Time Release Mega Vita Min For Women

•GNC Men’s Mega Men® Top Choice

•Target Men’s Daily Multivitamin

•PETS – 21st Century Pet Nutrition Pet Chews(TM) Plus

Written by Anthony Heredia

Protein Power – Full Disclosure

What Is Protein, and What’s in It for Me?

This issue we are taking Agenda readers on a revealing tour of protein as we delve into what protein is, why you need it, the buzz behind protein diets, and how they really work.

So What Is Protein?

There are three major (macro) nutrients our bodies require to keep us in royal health and balance: fats (lipids), carbohydrates, and protein. All forms of meat are dominantly protein, but you can find variant amounts of protein in just about anything that grows, as protein is the base for the growth of life. Protein’s primary function in our bodies is to serve as a building tool. Protein itself is created of subunits called amino acids, the true building blocks. Think of amino acids as puzzle pieces. There are 20 different puzzle pieces in total, and a different combination of puzzle pieces creates a different picture with its own unique purpose. There are 9 essential amino acids our body cannot create and must obtain from our diet and 11 that it can acquire all on its own. All 20 puzzle pieces are vital for normal growth and daily function, as well as critical for peak health and fitness.

So Why Do I Need Protein?

1)    Structure

Each variant combination of amino acids serves a different purpose in your body, ranging from building your muscles, growing your hair, and repairing you to helping to create hormones and keeping skin youthful. Protein gives your body structure. It literally keeps your teeth in your gums, keeps your organs together, and shapes-come-hither curves that beg for summer sun. Collagen (the secret to young beautiful skin) actually makes up for 25% of the protein in your body, making protein very significant.

2)    Regulation

It also serves to regulate your body’s hormones, enzymes, immune system and fluid balance. Inadequate protein in your diet can cause frequent illness, low energy, poor digestion, dehydration, slow recovery times, reduced sex drive, mental fog, and a host of other problems. These problems are a result of your body simply needing to do a job and not having the building blocks it needs to complete its task. When your body needs any of the 9 essential amino acids due to insufficient diet, it will break down healthy, active muscle or organ tissue to retrieve what it needs. Your body will trade some of your nice arm muscle in order to keep you breathing. Tissue breakdown (catabolism) results from imbalanced nutrition, compared to physical demands, significant calorie reduction, or starvation. Your body will begin to recycle itself to survive. Worst yet is the fact that muscle deterioration dramatically slows down metabolism because muscle tissue is a powerful calorie-burning engine. The less muscle you have the slower your metabolism, meaning you can eat less and gain weight easier. This is very typical in most dieting American women who cut calories too low, sacrificing muscle. Low muscle women who are on a dieting cycle merely look at food and gain weight because their bodies are less equipped to process the food, leading to greater storage. Yes, these women are losing weight, but muscle weight. In exchange for losing 5 pounds of muscle she will now need to eat 250 calories a day fewer to stay the same weight. One pound of muscle burns 50 calories a day extra, so a lean toned protein-filled body is allowed to eat a lot more to stay a lot more beautiful. Remember that although muscle weighs three times more than fat, it is also three times smaller, creating a fine tight appearance. Go protein!

3)    Energy

Protein finally serves as a potential source of energy. Your body loves to use carbohydrates and fat as a primary source of energy, while protein is left for last. Your body stores about 500-1500 calories of carbohydrates throughout your body in the form of glycogen for immediate fuel access, and it stores fat in all the places you love to hate; but your body does not store protein. Your body prefers to use carbohydrates as a primary source of energy for intensive physical demands and higher functions (brain and nerves), as it is a fast and efficient source of fuel. Fat (lipids) is also an excellent source of energy, but it is primarily used for less intensive physical demands and non-glucose dependent cells (like muscle cells). You use fat for energy as you sit at your desk doing your work. Fat burns longer but much slower, obviously, or we would all look like Greek statues. Last on the chain of command is protein which is not a great source of energy as it takes the longest to convert into a usable form of fuel for our bodies, and still it is inferior as fuel compared to carbs and fat. Your body works three times harder to convert protein into usable fuel in comparison to carbohydrates, one of the reasons for high protein diets becoming so infamous for fat loss.

Protein for Weight Loss?

So how do low carbohydrate / high protein diets work? Well, they basically convert your carb-burning body into a fat-burning body through manipulation. The science lies in your liver, which converts carbs you ingest into glucose for immediate energy or stores them in your liver as glycogen. The liver will release glucose (immediate fuel) into your blood system for cellular energy and stored lipids (fat) into your system for simpler non glucose dependent cells (like muscle cells), conserving glucose for needier cells. Your liver can store an estimated 12-hour supply of fuel; but once it runs out, it begins to convert amino acids (protein) into glucose (immediate fuel). The more complex cells (brain & nerve) need more than this protein fuel so your body begins to convert the released fat energy in your blood into what is known as ketone bodies (upgraded fat energy). Your brain and nerve cells are now forced to partially accept this less effective fat energy (ketones), and the body is now forced to use only fat and protein for energy (ketosis), resulting in dramatic body fat depletion.

So What’s the Catch?

The catch is that this inferior process forces your liver to do an incredible amount of stressful work, leading to possible permanent liver damage in extended trials. This inferior energy source also causes mental fog, significantly slower reaction times, dramatic fatigue, and a host of other problems as your body is basically being stressed out. Worst of all is once you return to normal eating from a prolonged period of this dieting method, your body will hyper load and retain fat in self-preservation, just in case you attempt this again. You rarely permanently win by manipulating or tricking the human body for extended periods of time. It’s a bit smarter than you might think. Remember that these are all merely tricks, gimmicks, and techniques to manipulate your body. No extended trick will ever give you the life and body you dream of. Always ask yourself if you can make whatever you are doing a permanent healthy way of life.

Fight your body and it will fight back and win. The human body has evolved over thousands of years as a sophisticated survival tool, so your best bet is to work with its original settings and instructions. Higher protein methods are O. K. for small durations as a technique to give fat loss a quick kick, but by no means is it a way of life. Protein is a powerful necessary building and structural tool in your journey towards reaching your health and fitness goals, but for best results I suggest it be used in balance as evolution intended.

So How Much Protein Do I Need?

A good nutrient balance for the average body by today’s standards is 20-30% protein, 15-25% fat (the good kind) and 55-65% carbohydrates. Individual needs of each category will always vary according to your current health, fitness regimen/goals, and daily activity; so consult your local health/nutrition professional for some precision, or grab a good nutrition book to take control yourself.

Written by Anthony Heredia

Hollywood Hills Goes Pink – Interview with Female-Exclusive Pink Iron Gym

“We know women, we are women. We know fitness, we love fitness.” -Pink Iron

The Hollywood Hills have gone pink and they have never looked better. Men, beware. This month we take you into the hot and trendy new female- dedicated gym, Pink Iron. I invited ISSA certified trainer Angelis Casteran to come along this round for a fresh female fitness perspective on what is a girls only club, no boys allowed (except male fitness writers, of course). Upon entering, you are greeted with an energetic smile and wag of Barbell’s tiny tail, Pink Iron’s little white Maltese mascot. The fresh colors, trendy spa feel, energized staff and intimate personality of it all culminates in a smile on your face and an extra spring in your step just by walking in.

“The trainers looked to be in great shape, great role models . . . the variety of equipment really adapts to various client needs . . . the pink is great, not overdone . . . and the locker rooms have a great spa like feel . . . They really anticipated everything a woman would need down to the locker room details.” – Angeles Casteran, CFT

A staff of seven certified or degree-credentialed female trainers commands the gym with impressive experience and attention to detail. Boys need not apply. I enjoyed the fact that Pink Iron’s staff keeps current on the latest fitness trends and information while weeding out the pesky flavor-of-the-week advice that confuses so many. As any serious fitness professional knows, only realistic approaches combined with true lifestyle change brings lifelong results. Owner Holly Horton knows this, believes this, and has definitely integrated this mantra into her pink fitness palace.

“My mission is not only to help my clients reach their goals but to have them leave each session with a new sense of strength, confidence, and passion for a healthy and fit lifestyle.” -Holly Holton

Owner Holly Holton, NASM Certified Trainer

The mind and muscle behind Pink Iron is owner Holly Holton, an internationally ranked fitness competitor and all-around fitness powerhouse at age 26. Holly has been training for the fitness world since the age of 15, certified and teaching at age 18, and competing at age 19; so don’t let her youth fool you.

“Do you know the Law of Thermodynamics? Do you understand how to maximize your post-exercise oxygen consumption to burn calories through your day? Luckily, you don’t have to because we do.” -Holly Holton

About Pink Iron: Interview with Holly Holton, Owner

Where did the inspiration for this Hollywood pink powerhouse come from, Holly?

Well, I’ve been into fitness ever since I picked up my first fitness magazine at age 15 and always dreamed of having my own studio someday. When I got into the LA fitness scene, I noticed just how much of a real scene it was here. Women working out in full makeup, hair fixed, dressed up but afraid to sweat and ruin their fitness outfits only to be hit on between every set, of course. I was uncomfortable being hit on at the gym, and I’m a trainer. Being self-conscious in a gym was a first for me. Girls wanted me to train them outside of the gym because they were so uncomfortable. I knew many other women out there felt the same way. I shared all this with my good friend and business partner and we decided to create a girl-friendly gym (Pink Iron) where men aren’t drooling over them and we could focus on improving women’s lives through fitness.

What does Pink Iron have to offer the health-conscious women of LA?

We are a full-service gym. We offer general memberships, tanning, group classes, Pilates, and personal training with built-in nutritional guidance for the absolute best results. Group classes offered will be yoga, Pilates, boot camp, and a focused booty and abs class. Our newest edition is bringing to life the Pink Iron beauty room, a full-service in-house salon that offers haircuts, color, extensions, waxing . . . You name it, and we will have it here. An all female staff runs the Pink Iron to ensure max client comfort and a focused environment.

So what gives Pink Iron’s personality its luster and distinguishes it from all others?

Apart from our obvious custom pink look and the positive, fresh and upbeat feel of Pink Iron, we pride ourselves on the attention we extend our girls. We focus a lot on keeping a personal feel and touch for a family-like atmosphere. We maintain a friendly community of female staff that knows every member by name. This lets us listen and respond quickly to our members’ needs. When our members asked for music in the locker rooms, they got it the next day.

Who is the typical Pink Iron client you cater to?

The only typical thing about our clients is that they are all women. We welcome anyone and everyone ready to enjoy what we have to offer at every level of fitness. We have 13-year-old girls who come in with their moms who have a trainer, fiery 70-year-old women who work out on their own, and LA celebrities who just love what we’ve got.

What advice do you have for our ladies who are ready to live a healthier and fitter life but don’t know where to start?

First, I believe they should set their goals and be clear on what they want to accomplish, write them out and post them somewhere visible to stay focused. Next is to get a support system. Encouragement is so important. Ideal is an experienced personal trainer to save you time and keep you safe, but if that is not possible, a work-out buddy with similar fitness goals is great for keeping you company and accountable.

Do you feel personal training is a luxury?

I think it’s a necessity; it’s an investment in your health. Keeping fit is something we all need to do even if it is just you working out on your own with just a gym membership. We do offer a free assessment, of course, to allow members to feel the difference and learn some new stuff they can apply. I definitely feel it’s something everyone should do for themselves.

I noticed your studio is just above Barry’s Bootcamp. Does that interfere at all?

Not at all since it’s actually very different. We complement each other. Since it’s mostly cardio-focused downstairs and Pink Iron is a fully loaded gym, we actually get along great and love everyone over at Barry’s. A lot of Barry’s clients come to us to use our weights and visa-versa for their cardio. It’s worked out great.

Is there anything else you would like to share with our readers?

Make sure to check out our fun interactive website atwww.pinkiron.com. It is loaded with our theme song, “The Tale of Pink Iron,” our cute custom fitness gear, our personal energydrink, and tons of other fun stuff. Don’t forget to check out Barbell’s doggy blog. It’s life at Pink Iron from a doggy mascot’s point of view.

Find out more at www.pinkiron.com

Twitter: http://twitter.com/pinkiron

Interviewed by Anthony Heredia

Breast Cancer Risk Factors – Knowing Can Make All the Difference

The American Cancer Society’s most recent estimates for breast cancer in the United States for 2009 tell us that 192,370 new cases of invasive breast cancer and 40,170 deaths from breast cancer occur each year. In this issue we focus on breast cancer awareness in our attempt to keep you healthy and living a long, wonderfully productive and fulfilling life.

“The chance of a woman having invasive breast cancer sometime during her life is a little less than1 in 8. The chance of dying from breast cancer is about 1 in 35. Breast cancer death rates have been going down. This is probably the result of finding the cancer earlier and better treatment. Right now there are more than 2½ million breast cancer survivors in the United States.” -American Cancer Society

Breast cancer is simply an uncontrolled growth of confused cells forming in the breast area that was caused by any of so many factors we will discuss. These irregular cells first begin killing surrounding normal healthy cells and tissue, causing a lump or mass to form which we know as cancer. Although we still lack the medical technology to prevent breast cancer completely, we can definitely reduce risk dramatically. Awareness is key to preventing this horrid battle from ever beginning, as early detection can mean the difference between life or death, ladies. I don’t mean to be so grave, but your life is very precious and I choose not to take this subject lightly in the hopes of keeping you smiling for many healthy cancer-free years. Prevention begins with knowing your family history, routine self breast examinations, yearly routine mammograms for women 40 and over, and an annual breast examination by a medical professional.

All women are at risk of breast cancer and those with a family history of this burden are at even higher risk, so please be cautious and responsible with your health. Nearly 10% of breast cancer cases are actually hereditary, commonly resulting from the mutation of the BRCA1 and BRCA2 genes. These funny named genes actually help to prevent cancer by making the proteins that keep your cells from growing abnormally, a checks and balances, if you will. Cancer at its most basic level is simply a glitch in your system that has caused imbalance that is growing wildly out of control, destroying good elements and causing progressively more aggressive glitches. You want to catch this “glitch” early, or better yet, create the optimal environment in your body so that this glitch never comes to pass.

A woman should perform a monthly breast self examination (BSE) to catch this glitch fast and stop it in its treacherous tracks. Optimum time for self examination is a week past the end of a menstrual cycle or on the same day each month for women that might have irregular cycles. The BSE is a quick and simple process, and it is definitely worth your life, so no complaining or procrastinating. The following link is directions according to the American Cancer Association:

http://www.cancer.org

You can also always ask your gynecologist or family physician for all the information you will need.

The main idea is to feel for any irregular lumps that would need immediate attention. Be aware that not all lumps are cancerous, as some are merely natural irregularities; but don’t take any chances and get a professional opinion. Your regular physician will also inform your other more powerful examination, a yearly mammogram that needs to be routine for women 40 and on. A mammogram is simply a quick x-ray of the breast in order to rule out all doubt. Women between the ages of 20-39 should take at least one exam every three years. It is recommended that women 40 and older have the exam once a year. Nearly 77% of women with breast cancer are diagnosed at the age of 50 and beyond. Regular exams are critical as the years pass since development of breast cancer only increases with age.

Reducing risks of breast cancer is simple and brisk. Maintain a history of your family, perform routine self breast examinations, get yearly mammograms, and best of all keep your body happy and healthy in the first place to minimize any possibility of this horrible cellular glitch.

Common Lifestyle Risk Factors (Factors You Can Control and Change):

·       Lack of physical activity

·       Being overweight or obese

·       Alcohol

·       Not breast-feeding

·        Post-menopausal hormone therapy

·       Recent oral contraceptive use

·       Not having children, or having them later in life

Common Unavoidable Risk Factors (Factors You Can Not Control or Change):

·       Genetic risk factors

·       Aging

·       Gender

·       Family history of breast cancer

·       Personal history of breast cancer

·       Race and ethnicity

·       Dense breast tissue

·       Certain benign breast conditions

Non-proliferative lesions

“These conditions show excessive growth of cells in the ducts or lobules of the breast tissue. They seem to raise a woman’s risk of breast cancer slightly (1½ to 2 times normal).” – American Cancer Society

Proliferative lesions without atypia

“In these conditions, there is excessive growth of cells in the ducts or lobules of the breast tissue, and the cells no longer appear normal. They have a stronger effect on breast cancer risk, raising it 4 to 5 times higher than normal” – American Cancer Society

Common Risk Factor Myths (Rumors):

The following is a list of controversial, uncertain or unproven rumors for increasing breast cancer risk but have been investigated and found insignificant or dismissible according to the American Cancer Society:

·        Working at night

·        Breast implants

·        Induced abortion

·        Bras

·        Antiperspirants

·        High fat diets (Good unsaturated fats)

Ladies, please be safe and take care of those precious lives of yours. Every day is a gift that we should not take for granted. Respect that wonderful body that takes you down this wonderful journey called life, and it will reward you with a long, fulfilling life to be proud of. For more in-depth information on the various forms of breast cancer, their risk factors, and more information on prevention, make your way to www.cancer.org. Smile, ladies and gentlemen readers of Agenda. The world is better that way.

Resources: www.cancer.org

Written by Anthony Heredia

Fitness Couture – Five Ways to Defeat Holiday Guilt

Happy holidays, Agenda readers! We made it through Thanksgiving, but we’re not out of the seasonal woods yet. The holidays typically take a toll on our health and waistlines due to our busy nature this time of year. Fitness seems to take a back seat these days. It’s easy to enjoy an eggnog or two at a friendly gathering or indulge in one too many sweet treats only to justify it with the promise of extra fitness time later. No worries, as I am not here to scold you but to give you some fitness insider intelligence that will dispense with much if not all that holiday guilt. There is nothing wrong with taking time to enjoy the holidays and all the sweet treats as long as you are willing to keep a balance and pay back your holiday fitness debt. Here are five tips to give you an edge in the holiday season.

Tip 1 – Slowing Down Sugar Bombs

What certain goody is synonymous with the holidays? Sugar! The problem with sugar is that concentrated amounts cause havoc on our systems by ruining our skin, causing false hunger, false cravings, mood swings, increased fatigue, and mental fog. Sugar, when concentrated, shoots into our blood stream quickly, like a Rhino charging through a crystal boutique; so slow the beast to reduce the damage. A great method for calming the negative effects of sugar is to combine it with fiber, sugar’s arch enemy. Add soluble or insoluble fiber when having sugar and you dramatically decrease its destructive capabilities. Fiber when taken about 15-30 minutes prior to your sugary treats will make a world of difference.

·   Walnuts

·   Almonds

·   Veggies

·   Fruits

·   Powdered Fiber

·   Psyllium husk

·   Whole/Multi Grains

·   Legumes (such as dried peas, beans, lentils)

Tip 2 – Triple the Fitness Burn in 1/3 the Time

So you don’t have the full hour to devote to being in the gym or even working out at home, but I know you can spare 20 minutes. In order to reap an hour’s worth of results from 1/3 the workout time, you must push hard, no complaining. Go straight into your favorite workout routine, but take only 30-second to 1-minute breaks when needed and push about 20% harder than you typically would. Is it worth it? I’ll let you decide. You just might love that extra push and keep it up. Now that would be great. For more details on this type of hard, quick training, look up “Interval Training” or wait for my next article on how it works in our next issue.

Tip 3 – Burning Calories While You Sleep

Did you know that when you incorporate resistance (weights) into your workout, your metabolism is naturally heightened by about 30% for the next three days? After you do your cardio routine, your metabolism is naturally heightened by about 50-70% for the next few hours and then returns to normal. When you weight train to the point of feeling a light soreness, your metabolism revs up to repair the positive damage you have occurred, making you stronger. That light soreness burns about 30% more calories while you sleep–yes, while you sleep. Pick up some weights and push hard enough to feel a light soreness/burn that will make up for a lot of those holiday guilty pleasures.

Tip 4 – Decrease Stress to Increase Weight Loss

Stress is all around us this time of year and is hard to shake even with all the festive red, green, and white all around. Stress increases cortisol, which is a basic primal hormone that puts our bodies in defense/survival mode, telling our bodies to hold onto fat and gain some more in self-preservation. “What should I do?” you ask. Well, your best combatant against stress is relaxation and fitness. Get yourself to a spa and enjoy (trainer’s orders). Get to the gym. A short 20-minute cardio session is more than enough to dramatically reduce cortisol; 20 minutes is all you need if time is short. Sex is another great stress reliever if you enjoy a certain workout partner. Please avoid the most common of all short term stress relievers, though, sugary and refined bad foods.

Tip 5 – Mental & Nutritional Prep to Curb Overeating

There is absolutely nothing wrong with eating great food during the holidays. The problem stems from how much of it we indulge in. Sugary and highly refined foods release small, short term amounts of endorphins into our system–the feel good hormones–which is why you always want more. This is also a prime reason that we associate fond memories with sugary bad food. Unfortunately, we subconsciously eat more and more, trying to keep that initial feeling only to be left stuffed with massive calories and not feeling happy at all. Remember that it’s the atmosphere and the people that make you happy, not the food itself. If you truly love the food, then remember that it’s the flavors that have you so enamored and not the quantity. Enjoy the food slowly, and stop once you know you are feeling satisfied. Bad food is usually the culprit for overeating because it is good fats (omega-3s) and fiber that inform our bodies we are full. Most bad foods are low in both and are calorically dense. If you want to make sure you eat properly, eat about 60 calories of walnuts or an omega-3 food about 20-30 minutes prior to your meals. Studies have shown that it takes about 60 calories of good fats to trigger the natural satiety center. This small act will keep you from overeating as your body will tell you much sooner that you are honestly satisfied. Enjoy the family, friends, loved ones, memories, activities, tasty foods, and all the holidays have to offer; but control the guilt and calories, and your health will thank you deeply. Happy holidays Agenda readers!

Lose Weight This Thanksgiving Season

Top 10 Survival Tips

It’s that time again, the yearly Thanksgiving battle avoiding that pesky uninvited guest known as weight gain. We love Thanksgiving events and treats, yet hate the Thanksgiving aftermath; so what are we to do? The average individual adds 1-3 pounds (3500-9500 calories) of fat calories to his/her body every Thanksgiving season. Worse yet is the fact that for most it becomes a permanent addition, a 1-3-pound Thanksgiving battle scar that you are not exactly thankful for. Don’t panic. Stop screaming and keep reading as I have lined up 10 of the best tips not only to survive the season, but better yet, come out lighter. Yes, you read that right.

1. Visual Goal Re-enforcement

An average drop in pant or dress size is a 7- to 10-pound loss, so buy yourself a tempting pair of jeans or dress one size smaller than what you are. Next, hang them up where you can see them everyday, the sooner the better. Use positive goal reinforcement instead of guilt to keep you on track. Write the name of the jeans or dress on post-its and place them in those special weak spots (fridge, work, car, etc.) that lead you to lose control to help keep you focused. Harsh restriction is not goal; balance and maintaining control is the name of the game.

2. The Carrot on a String

Buy yourself an expensive gift card to your favorite store to act as the “carrot on a string at the end of a stick,” a treat for reaching your goal. Here’s the catch. Make a deal with a trusted close friend who would love that card. Tell your friend to hold that card, and if you lose 7 to 10 pounds by December, he/she must give it back. If you don’t, the friend gets to keep it. Earn that card and buy yourself some new clothes for that smaller body. Otherwise, your friend will be getting an early Christmas present.

3. Portion Control . . . Portion Control . . . Portion Control

It’s typically not the food that does our bodies in. It’s the amount of food. This year stock up on low-cal grazing food like fresh cool sliced cucumbers with lemon juice to snack on when tempted at home. Keep yourself busy, and you will be surprised at how much less you will want to nibble. Order seltzer water with 1/4 fruit juice and sip slowly at social gatherings. Just taste food rather than loading up your plate. Keep in mind that there is nothing wrong with tasting good foods. Again it’s the amount that does us in, so taste away, remove those cravings, and then move on. Serve yourself less on a saucer instead of a plate so you don’t feel inclined to overeat.

4. Chew Slower

It takes 15 to 20 minutes for your digestive system to tell your brain that you are full. The hormone called CCK delivers the message to your brain but takes a few minutes to arrive; this is why eating fast leaves you feeling so uncomfortable?you were full a long time ago. Eat slower, take breaks to chat with your guests, read something, take a sip of water, and enjoy each flavor. The difference between feeling stuffed and satisfied can be over 500 calories. Would you rather clean your plate or look better than when you came into the winter holidays? I thought you’d see it my way.

5. Bring in the Fiber

Two actual elements that trigger that CCK signal to inform your brain that you are full are triggered by fiber and good fats: almonds, olive oil, walnuts. It takes about 60 calories of good fat and 5 to10 grams of fiber to trigger the satiety chemicals. This is a reason why it takes so much greasy high calorie food to satisfy you. It contains little fiber or good fats. Fiber from veggies and whole grains in your Thanksgiving meals will make a world of difference in the battle of the bulge.

6. Replace Calorie-Laden Foods with Low Calorie Choices

It is always a great idea to host the dinner and cook low calorie, yet tasty, dishes for dinner. Your lower calorie choices do not need to lack flavor either. Grab a low calorie cookbook or surf the web for recipes. Trade cream sauces for broths, and high fatty flavoring for fresh powerful herbs. Swap out fried foods for baked dishes. There’s nothing wrong with having a “bad” treat or two, but keep the treats special.

7. Buy the Sweet Stuff Last Minute

Avoid temptation by simply not having the worst goodies lying around the house. Out of sight, out of mind, and out of your mouth, for that matter! If your guest must have pies, then buy or make them just before the big dinner. Willpower is not about just physically resisting, there are actually powerful chemical reactions occurring in you brain that force you to indulge when you know you shouldn’t, so make it easier for yourself.

8. Don’t starve yourself

I refuse to let you think that it is O. K. to avoid eating all day so that you can load up at night. No deal. The problem that stems from starvation tactics is your body not only stores larger percentages of your meal into fat cells, but it will also load significantly more calories from the hunger. Eat evenly throughout the day and enjoy the family time and your guest. Your midsection will thank you.

9. Freeze Leftovers

By freezing leftovers you are a lot less likely to nibble on extras simply out of habit since you’re going to need to defrost and heat your meal.

10. Extra Exercise – Obviously

Weight loss is simple. One pound of fat is 3500 calories. Every 3500 calories you burn is a one pound loss. To maintain your weight, it is recommended to work out about three times a week for a minimum of 30 minutes each time. If you want to lose weight, you will honestly need to get in about 45 to 60 minutes of exercise at least four to six times a week for dramatic effects. Try to burn between 300-1000 calories max, make sure not to starve yourself, though, as it will backfire and put your body in starvation mode. Simply multiply your body weight times 11 for a good estimate of how many calories your body needs. Once you have your estimate, eat about 500 fewer than you need and work out 4-6 times a week. You will reap a 2- to 3-pound loss a week. Remember fun counts as exercise, so go dancing and find outdoor adventures. Happy holidays, Agenda readers!