A few pictures

I took a few pictures at Success Fitness Xpress the other day and thought I'd share them.

Let's do some training.

Success Fitness Xpress Offer

     Don't wait until the New Year to get in shape. Start now before the holiday weight greep gets you. My introductory offer of 10 - 30 minutes sessions for $199 is still in effect. Come in for your free assessment today at Success Fitness Xpress, 81st and Havard, 918-477-7378. Be sure and ask for Brian.
    

 

Supplements from Walmart

      Clients often ask me what supplements they should take for general health, recovery, and performance. So I put together a small list of supplements I would get from Walmart if I needed something quick and inexpensive. These are some of the supplements I take if I run out of my higher quality/higher priced supplements. This is not dietary advice, just supplements I use. If you decide to try them it is at your own discretion. You should discuss any changes to your diet with your health care providers.

Multi-vitamin by Nature’s Way Alive

     I like to take a multi-vitamin that are either made from whole foods sources or made mostly from whole foods. The Nature’s way Alive Multi-vitamin contains 26 fruits and vegetables. I think they are a good choice from the selection of multi-vitamins from Walmart.

    I like to sometimes use a nitric oxide supplement before a work out to enhance performance and get a little boost. Some of the benefits from using a nitric oxide supplement are; increased recovery rate, reduced fatigue levels during higher rep protocols, enhanced endurance performance, increased availability of energy, and increased glucose use. I don’t use nitric oxide all the time, but it does seem to help if I don’t use it too regularly.

     I like to use a protein supplement sometimes after a work out or sometimes as a meal replacement. If I’m using it as a meal replacement I add vegetables, fruit, and a little fat to the drink to round out the meal. I avoid any protein supplement that uses soy as the protein source, always. I like to use whey protein. But hemp, peas, or rice protein is cool too. I don’t like the taste of stevia and I don’t like artificial sweeteners, so I avoid products with those. I would rather just have a protein with plain old sugar in it, but those are hard to find. Yes, I could blend up my own, I know. But, if I have to have a protein powder with an artificial sweetener, I’ll pick the one with sucralose.

     The Recovery Protein from EAS meets all my criteria, so I get it from Walmart if I need to in a pinch.

     So there it is folks, the supplements I use from Walmart if I need something in a hurry. I’ll be working up a blog post soon on exactly what supplements I take or have taken. I’ll tell you which ones I like and which ones I don’t like.

Flu Shot?

This is the Primal Health System approved flu shot. Eat more vegetable. Boil them, bake them, put them in a stew. Whatever it takes, eat more vegetables. Blend them in a vita-mix. Your only as healthy as the vegetables you eat. Skip the government flu shot and eat more vegetables.

New location and offer

I'm now doing personal training at Success Fitness Xpress in Tulsa. Introductory rate, a starter packages of 10 sessions for only $199. That's only $20 for our half hour sessions. This is a special limited time offer and is non-renewable. Call nine one eight four 77-737 eight or stop by 81st and Harvard. Success Fitness X-press. www.successfitnessxpress.com

Don't wait until the New Year, get started now and avoid gaining weight over the holidays! Lose weight, gain muscle, or whatever your fitness goals are, we can help you achieve your ultimate body.

Repairing a leaky gut

      This is part two of my series of links about gut health. In this post I've included links to articles about how to heal your leaky gut and repopulate your gut with healthy bacteria.

Complete gut health series, this is a 4 part series my Dr. Paul Jaminet about gut health.

http://perfecthealthdiet.com/2010/07/ulcerative-colitis-a-devastating-gut-disease/

Here's another complete look at gut health by Ben Greenfield.

http://www.bengreenfieldfitness.com/2013/07/how-to-fix-your-gut/

Leaky gut links, what it is and how to fix it:

http://www.draxe.com/4-steps-to-heal-leaky-gut-and-autoimmune-disease/

http://chriskresser.com/9-steps-to-perfect-health-5-heal-your-gut

http://www.youtube.com/watch?v=4wxrTYLZjsE

http://www.marksdailyapple.com/gut-flora-healthy-immune-system/#axzz2hYDu065C

About probiotics:

http://experiencelife.com/article/probiotics-at-work/

How to repair the gut programs:

The Specific Carbohydrate Diet (SCD)

The Specific Carbohydrate Diet (SCD) is a group of foods which are grain-free, sugar-free, starch-free, and unprocessed.  While removing many foods that are toxic and digestively harmful the diet remains natural, extremely nourishing and representative of what our ancestors ate.

http://scdlifestyle.com/about-the-scd-diet/

The Gut and Psychology Syndrome Diet (GAPS)

The Gut and Psychology Syndrome Diet has its foundation on the Specific Carbohydrate Diet (SCD) created by Dr. Sidney Valentine Haas to heal digestive disorders.  SCD gained great popularity after a mother, Elaine Gottschall, healed her own child and became an advocate for SCD.  Elaine Gottschall is also the author of the popular book Breaking the Vicious Cycle. Intestinal Health Through Diet.

Dr. Natasha Campbell-McBride has taken SCD and evolved it further to create a full protocol for healing digestive disorders and subsequent issues.

http://gapsdiet.com/INTRODUCTION_DIET.html

Check out all the links and make some comments below. Have a question? comment below. Do you have a favor article on gut health? comment below.

Gut flora part 1

Is Your Gut Preventing Fat Loss?

     Recently one of my clients read an article in the local newspaper about fecal transplants. This spurred an interesting discussion on the subject of gut flora during the exercise class. So what kind of influence does gut flora have over our ability to lose fat or maintain our desired body composition? How does gut flora impact other aspects of our health? I’ve compiled a list of links to articles I think are interesting about gut flora. This is not a complete list, so please share any links in the comment area that you think are important.

     So a quick trip over to Google brought up these topics when I typed gut bacteria into the search box; Obesity, weight loss, autism, heart disease, depression, diabetes, anxiety, aspartame, immune system, and mood. Type gut bacteria, intestinal bacteria, or gut flora and your favorite subject into Google and see what you get, post the answer in the comment section.

     While you are at it, start here. Go to Youtube and type gut bacteria in the search box. Watch this video for a quick 9 minute intro into gut flora.

http://www.youtube.com/watch?v=Af5qUxl1ktI

Another quick 6 minute video about mood and gut flora

http://www.youtube.com/watch?v=FWT_BLVOASI

 Obesity / weight loss:

http://www.huffingtonpost.com/2013/09/05/gut-bacteria-obesity-spur-protect_n_3875034.html

Here is the information in video format:

http://www.voanews.com/content/gut-bacteria-might-contribute-to-obesity/1744615.html

Autism:

http://integrativehealthconnection.com/wp-content/uploads/2011/11/Gut-Microflora-and-Autism1.pdf

Heart Disease:

http://www.dailymail.co.uk/health/article-2404431/Good-gut-bacteria-protect-obese-people-heart-disease-diabetes.html

Diabetes:

http://www.nutraingredients.com/Research/Microbiome-breakthrough-Gut-flora-implicated-in-metabolic-disorders

Depression:

http://newsroom.ucla.edu/portal/ucla/changing-gut-bacteria-through-245617.aspx

Aspartame:

http://www.readcube.com/articles/10.1038/ejcn.2012.47?locale=en

  Immune System:

http://www.sciencedaily.com/releases/2012/07/120702152940.htm

Six quick facts:

http://www.healthline.com/health-news/strange-six-things-you-didnt-know-about-your-gut-microbes-090713

http://www.huffingtonpost.com/2013/09/16/gut-bacteria-influence_n_3908465.html

     Why is gut bacteria so important? Because if you want to be healthy it’s the first place you need to start. This is going to be a 3 part blogspot series. This is part one. Establish that gut flora is absolutely important to your health. Part two will be the action plan, how to get healthy gut flora back. Part three will be how to feed our flora to keep it healthy.