by Jheri Turnley, B.S., HFS

Lactic Acid/Lactate Can Help you to Become a Lean, Mean, Fat-burning Machine!!
by Jheri Turnley, B.S., HFS
Over the years, research has proved that the soreness people experience after intense exercise is no longer as a result of the accumulation of lactate but from the tiny muscle tears that are the end product of such exercises (1, 2).  The truth lies in the fact that lactate is a pure, condensed form of fuel that your body is not able to process as quickly as it is produced to use for the task at hand.  As soon as you rest from any form of exercise, your body starts to feed this high-octane fuel to your organs and muscles, which gain from its rich ingredients.  The health benefits from lactate production are substantial.  First, your body uses extra calories for many hours after you stop exercising just to process the amount produced. This phenomenon is part of what is commonly referred to as EPOC (excess post-oxygen consumption).
Second, once absorbed, lactate acts to firm up your muscles and increase your aerobic capacity.  After subsequent workouts sessions, your body becomes more efficient at processing this excess fuel and as a result, you gain more athletic stamina and a higher metabolic rate.  In addition, your heart and lungs are then able to send more oxygen through your veins to get rid of fat, which requires a large amount to be burned as fuel.
Lastly, the degree of burn in your muscles is directly correlated to the proper hormone response for increased muscle building and fat burning.  What many people are unaware of is that lactic acid/lactate acts like a hormone and may actually cause/contribute to the release of HGH and testosterone (3, 4). So, in essence, lactic acid or lactate, should no longer be considered the “foe” of intense exercise. It should be considered a by-product or “friend” of exercise that helps you to become a “lean, mean, fat-burning machine!”
References:1. Hill, A.  Long, N. Muscular exercise, lactic acid, and the supply and utilization of oxygen.  Monatsschrift Kinderheilkunde.  24(1): 43-51, 1925.
2. Gaesser, G. & Brooks, G.  Metabolic bases of excess post-exercise oxygen consumption: a review.  Med. & Sci. in Sports & Ex.  16(1): 29-43, 1984.
3. Turner, M., Howley, E., Tanaka, Ashraf, M., Bassett, D. & Keefer, D.   Effect of graded epinephrine infusion on blood lactate response to exercise.  J. of Appl. Physiol.  79(4): 1206-1211, 1995.
4. Lin, H., Wang, S., Wang, R. & Wang, P.  Simulatory effect of lactate on testosterone production by rat Leydig cells.  J. of Cell. Biochem.  83(1): 147-154, 2001.

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By Sandy Wiedmeyer
Iron Diva Fitness

When choosing the fitness wear that is right for you there are many things to consider. Durability, functionality, style, and comfort should be considered. If you are like me, you spend a lot of time at the gym and in your fitness wear. So why wear something that you don’t feel good in. I also like my fitness wear to be comfortable and I use my fitness wear way too much to have it fall apart, fade, pill, or shrink.

This is where high-quality Brazilian Supplex comes in. Brazilian Supplex fits firm, it flatters and “pulls” you in. It flatters all shapes and sizes. It is known for its durability. It does not fade, pill, shrink, or lose its shape. It is also a fully breathable material and dries faster than cotton. It stretches up to 40% and then goes right back to its original shape, can’t say that about cotton! It gives the clean look of cotton, but performs much better than cotton!

At Iron Diva Fitness we offer functional designs in high-quality Brazilian Supplex. The FeD designs are unique to Iron Diva Fitness. They are stylish and wash/wear well. You will feel good about yourself and confident while you work out. Check out our Interchangeable Belted Pants which offer two belts for two different looks. Get more looks out of one piece by simply changing out the belt! Iron Diva Fitness offers both classic looks and funky looks for those who want a look no one else has!

While on the Iron Diva Fitness site, you will also find unique fitness jewelry, casual wear, fitness wear, and a full selection of competition heels. We are so excited to work with you all and offer even more options in the future!

For all friends and fans of Brooke Griffin, when you visit Iron Diva Fitness, please use code Brooke to receive 10% off your total purchase*!

www.IronDivaFitness.com

*Expires March 31,2010

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From mackieshilstone.com

Getting married is one of the most exciting events of your life.   Learn how to look and feel great in the months leading up to your wedding by incorporating a wedding fitness program…

Your wedding should be one of the happiest days of your life and of course you want to be in the best shape for your life.   Unfortunately, the months, weeks, and days leading up to your big day can be stressful with all of the appointments, planning, and fittings making it that much harder to stay on a wedding fitness program or wedding diet.

Taking care of yourself, both physically and mentally, along with following a wedding fitness program is key. Here are a few tips to choosing the best wedding fitness and wedding diet program that is right for you.

• Look for a program that you can start immediately.  Of course you want to look your absolute best on your big day.  For this reason it is important to start a fitness program as soon as possible to achieve your fitness goals in time for your big day.  Look for downloadable programs that you can do at home or start a program at your gym as soon as you can.
• Look for a program that combines both nutrition and fitness as you will need to not only start exercising but make changes in your pre-wedding diet to achieve maximum results.  A good wedding fitness program will combine both exercise and nutrition as part of the program, steer clear of any program that does not as you must not only start exercising but also change your diet to take the weight off and keep it off.
• Look for a bridal fitness program that will help you know how to work-out, when to work-out, along with what you should be eating and when you should be eating.  Following a specific program several weeks or months before your wedding will help guarantee that you not only look good on your big day but feel good as well.  In addition to looking great on your wedding day, the stress-busting endorphins generated by vigorous physical activity are a great side benefit as your wedding draws near and last-minute details start to pile up. “Exercise is a great stress reliever.
• Find a program that is affordable for you.  Planning a wedding is expensive, for this reason make sure to find a wedding fitness program that you can afford.  There are several bridal fitness programs that are less than $50 and many of them have been shown to work for hundreds of brides just like you.  Don’t feel like you have to spend hundreds of dollars on getting in shape for your big day.

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In my opinion, to burn body fat fast, you must be following a great nutrition program. I would recommend eating 5-6 small meals a day with a lean protein serving at every meal and watch your carbohydrate intake. I also do use supplements as I feel this add to my success over time. Make sure that you do your research on which supplements that you choose to use and their effectiveness and safety.

Regarding your workouts, I would do two 30 minute sessions a day (30 minutes of cardio and 30 minutes of weight training) as opposed to doing an hour of cardio each day. While the calories you burn during the exercise bouts (2 sessions at 1/2 an hour or 1 session at 1 hour) will be about the same, you will burn roughly twice the calories in the post exercise period by breaking up your workout into two sessions. My personal favorite is incorporating some type of interval training into at least one of your 30 minute sessions and then do weight training into the other session. I have found much success in burning body fat fast by following this workout program and incorporating a low carb, high protein nutrition plan.

If you have any other questions for me, contact me at www.brookegriffin.com

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during the Holiday Season leaving them to crash diet and set unrealistic New Year’s Resolutions to try to take the weight off.  ”I wanted to offer nutrition advice and share how I changed my lifestyle to take the weight off with others.” says Brooke.  Brooke who most recently was named the Fitness Universe Champion believes in living a healthy lifestyle with proper nutrition and exercise rather than fad diets and overnight miracle products.  ”I simply do not think that there is one single product, food, or workout that will make you lose the weight and keep it off.”, says Brooke.  ”You have to be willing to change your lifestyle and put it in the work to take the weight off and keep it off….but I know it is possible.”

Anyone looking to work hard and lose the weight during the New Year can take Brooke up on her offer of Free Nutrition advice until the end of the Year.  If interested contact Brooke here:

Here are a few of Fitness Expert, Brooke Griffin’s New Year’s Resolutions to Make for 2010

Drink more water-  People overlook the benefits of drinking water.  Not only does water keep you feeling full but it leaves you feeling energized and aids with digestion.  Not to mention the benefits water adds to the skin and face.

Start a resistance training program- Lean muscle mass burns far more calories and of course leaves your body looking toned and tight.  Make a commitment to incorporate some form of resistance training into your weekly exercise plan 3-4 times per week if possible to see maximum results.  You will be glad you did.

Eat more protein- I get asked all of the time how I stay lean and toned?  The answer is that 80% of what I look like comes down to my diet and people are always so surprised.  I eat lean protein 5-6 times a day to maintain my muscle tone and definition.  Start eating more lean protein such as chicken, fish, egg whites, and protein powder such as Beverly International UMP at every meal.

For more tips from fitness expert brooke griffin follow her on Twitter

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Tiger Woods quotes on his website “I have let my family down and I regret those transgressions with all of my heart. I have not been true to my values and the behavior my family deserves. I am not without faults and I am far short of perfect. I am dealing with my behavior and personal failings behind closed doors with my family. Those feelings should be shared by us alone.”

His sponsors are agreeing with Tiger and showing their support for the Golf Giant and amazing athlete saying…..

“Nike supports Tiger and his family,” the company said in a statement. “Our relationship remains unchanged.”

“Tiger and his family have our support as they work through this private matter,” a Gatorade spokeswoman said. “Our partnership continues.”

According to a representative from EA Sports, “Our strong relationship with Tiger for more than a decade remains unchanged. We respect Tiger’s privacy, we wish him a fast recovery and we look forward to seeing him back on the golf course.”

Unfortunately, due to his injuries sustained in a one-car accident last week, Tiger Woods will be unable to play in the 2009 Chevron World Challenge.

He is quoted saying “I am extremely disappointed that I will not be at my tournament this week,” Woods said. “I am certain it will be an outstanding event and I’m very sorry that I can’t be there.”

Tiger Woods will not be competing in any more events in 2009.  He will return to play in 2010.  Tiger’s fans, sponsors, and colleagues are hoping that he can physically recover from his injuries and mentally recover from his personal struggles as he is anticipated to dominate the course again next year.

For more celebrity fitness articles follow Brooke Griffin on Twitter

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Ever wonder how stars like Courtney Cox, Kate Hudson, and J. Lo stay slim during the Holidays and avoid weight gain?  According to fitness expert, Brooke Griffin, “Celebrities have to watch what they eat and exercise during the Holidays to avoid weight gain just like the rest of us.”  Here are a few celebrity stay slim secrets:

1. Never arrive hungry or “starving” to a holiday party or dinner- Eat something light before you head to the party.
2. Indulge in some H20-Drink 1-2 glasses of water right before or right after your arrive at dinner or at a party.  Water helps you feel fuller and curb cravings.
3. Make a deal with yourself. For example only after eating 5 pieces of something “good” like veggies from a veggie tray, shrimp cocktail, or fruit, allow yourself to indulge in one piece of something “bad” like cookies, candy, or cake.  You will likely fill up before you even hit round 2 of the unhealthy stuff.
4. Curb emotional eating. For many, the holidays are an extremely emotional time. Many use food as a coping source for depression. Keep in mind how counter-productive this is. People feel sad, so they eat, and then feel guilty for eating and end up even more depressed than they were before. There are no easy cures for this. People have to try enjoy everything they do. Instead of thinking about sadness, think of activities to alleviate the sadness that don’t involve food. It is the holiday season – enjoy yourself! Think good thoughts!
5. Watch what you drink. Avoid drinking too much alcohol at holiday parties. “It’s not just about calories but about control,” Brooke explains. “If you drink a lot you, won’t have as much control over what you eat.”  Also be careful of drinks such as eggnog, spiced cider, and hot cocoa which call all be high in calories and fat.  Stick with water, no calorie drinks, and lighter alternatives to alcoholic beverages such as light beer and clear liquors.

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According to Jordan Yuam, NCEP, who helped Taylor Lautner pack on 30 pounds of lean muscle and develop his six pack physique, “Your abs are like every other muscle in your body, and same rules of muscle-building apply.”

You should target your core no more than three days a week and do so on non-consecutive days.  Try doing a variety of exercises that target different muscles and muscles in between your hips, chest, and lower back.  Here are a few abdominal exercises to get you six-pack ready:

Abdominal Plank

Step 1: Start in basic pushup position with elbows on the floor for support.  Arms should be directly under shoulders.

Step 2: Squeeze abdominal muscles and hold this position for as long as possible while breathing and contracting muscles.

V-UP

Step 1: Lying on a bench or on the ground, back flat against the floor, legs straight out in front of you, hands behind the head or out in front of you.

Step 2: Fold your body upward by lifting your legs straight off the floor while consciously contracting abdominal muscles.

Step 3: Pause and inhale while returning to starting position.

Swiss-Ball Back Extension

Step 1: Lie down on your chest on a swiss-ball and place your hands at the side of your head.  Keep your legs extended straight behind with a small bend at the knees if needed.

Step 2:  Raise your chest up off the ball and squeeze lower back muscles.

Step 3:  Slowly return back to starting position.  Keep the swiss-ball stable and avoid having to move it.

Reverse Crunch

Step 1:  Lie on your back on the floor or bench and raise your head and shoulders off the floor or bench slightly.  Place hands behind the head gently resting for support.  Do not bend head toward your chest, keep it perpendicular to your torso and bend your knees 90 degrees and raise feet 1-2 inches off of the floor.

Step 2:  Lift knees in a smooth arc toward head while keeping everything else as tight and stationary as possible.  Once knees are directly above your upper abdomen, pause and squeeze the abs and then lower back to starting position making sure that your feet do not touch the floor.

Jackknife

Step 1:  Get into a push-up position with tops of feet and shins resting on the ball and your hands positioned on the floor.

Step 2:  Pull your knees close to your chest allowing the ball to roll slightly forward.  Squeeze abs at the top.

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This week I am featuring Fitness America Competitor and Oxygen Model, Lori Harder. Lori Harder is a natural on stage and is sure to be one of the favorites going into next week’s Fitness America Pageant.  See how this 28 year old balances her busy schedule and is helping motivate and train others wanting to make a break into the world of fitness.

Name: Lori Harder

Age: 28

Claim to Fame: Consistently placing in the top five at every Fitness America Pageant I have entered in the past three years. Also recently being featured in several Oxygen spreads.

Hometown: Marquette, Mi
How did you get involved in the fitness industry? I remember watching Fitness America Pageants on TV and saying I was going to do it one day. Years later after going about it the wrong way, I came accross a camp put on by Cathy Savage covering all things competing. I hopped on plane to go see her and never looked back. My world was changed!

Occupation: Personal Trainer and Fitness Model

On your time….How do you balance your time between family, work, and your fitness career? I have to stay organized and schedule time blocks for work, grocery shopping, meal planning, working out and making sure to mark down times or days just for my loved ones. In this career there is ALWAYS something to do. You need to make certain things a priority and just learn to turn it off during your down time or you will go crazy! I have learned that skipping one thing on my list can throw my whole week off.

In your fridge? I try to switch it up but you can be sure I will always have Grilled Chicken, Quinoa, Brown Rice, Grapefruit, Sweet Potatos, Eggs, Greek Yogurt, Bluberries, Oatmeal, a laundry list of spices and Parmesan for when I need some cheese in my life. I like variety and cooking so this list could go on for a while!
What keeps you motivated? Knowing what is on the other side of a fit lifestyle. I come from a very inactive, heavy background and I remeber the feeling of being unhealthy, depressed, unhappy and wanting to blame everyone else for it but myself. It really spilled into every avenue of my life. I will never go back to that. I just want all people to know the power of food, activity and positive thinking.

What is your proudest moment? Each goal I have reached has been important to me. I used to never finish things I started, but now I know I am the only person who has control over my happiness and what I get out of life. Every time I compete I am so happy that I got up there and did my best to do better than the last time. I also am so proud and grateful for the opportunity to be featured in Oxygen magazine since it has been my source of inspiration for so many years.
Is there anything left that you still want to accomplish in the fitness industry? Yes, it is never ending. I want to compete in Fitness next year (not just Figure and Bikini). This is scary for me to even say out loud since I haven’t the first clue about it besides the fact that I love to watch it. I am doing yoga 2-3 times per week to try and prep for it. Also, I would of course love to keep on Fitness modeling, since it is by far some of the most fun I have ever had!
What advice would you offer to someone looking to compete? Never quit. The only difference between you and the person doing what you want is that they never stopped trying after each failure. You learn nothing from the wins, but you learn everything from the failures.

Anything else that you have in the works, (magazines, books, sites, appearances, etc.) or anything else that you would like to share about yourself. I just got back from shooting at Oxygen Magazine again!  I will also be competing at this years Fitness America Pageant in Vegas. I am so excited because I have been coaching six girls thru Cathy Savage Fitness that are new to the FAP stage! I can’t wait to see them up there. I also just launched my website recently for training and fitness modeling. www.LoriharderFitness.com. I hope to stay busy in the industry and keep helping people reach their fitness goals.

Be sure to check out Lori Harder on stage this weekend at the upcoming Fitness America Pageant in Las Vegas.  For more information about the show, check out Fitness America.com

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