Top 10 Rules to live by for weight Loss!

Here's your daily GOAL SHEET....post this on your mirror and try to have a perfect day by following these steps in order of importance.  If you only get the first two done at least they were the most important two.  If you get the first three....even better and so on!

1. Eat a healthy breakfast!  
2. Eat every 3 1/2 hours!
3. Get in 20-30 minutes of high intensity exercise!
4. Know how many calories you need to consume each day!
5. Track intake and expenditure!
6. Get approximately 8 hours of sleep every night!
7. Include the right % of carbs, protein and fat in your daily intake!
8. Make the bulk of your carbs come from Veggies!
9. Consume a little protein in every meal!
10. Shoot for 100% of this list daily and if you fall short at least you are further along than when you started and then be proud of that fact and never get discouraged!

Weight Loss is a life style not a DIET!  Do your best and keep plodding along.  Quietly celebrate your success and realize there is NO QUICK FIX!

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Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/
http://www.glenellynpersonaltrainer.com/

Free Corporate Wellness Solution

---------- Forwarded message ----------
From: Andy Voris <voris56@gmail.com>
Date: Sat, Jun 20, 2009 at 12:22 AM
Subject: Free Corporate Wellness Solution
To: Andy Voris <voris56@gmail.com>

Andy Voris wrote: Free Corporate Wellness Solution BodyForm Personal Training is offering a Free Corporate Wellness Package to ONE Lucky Company! The package will include: -Monthly seminar regarding nutrition and exercise -Login and username for every employee, giving them the ability to track meals, weight, Blood Pressure, BMI, calories expended(exercise activity), and Body Comp. -Every Employee will get a 20% discount on Personal Training Services and Classes -Reports tracking participation as a group and individual -Meal plans and food log analysis from a certified trainer Remember that in these tough financial times it becomes increasingly important for employers to lower the cost of health coverage and paid sick time and increase productivity from the staff. We can help! If you wish to see an overview of the system or apply please contact Andrew Voris. voris56@gmail.com West Chicago Suburbs Area Businesses Only Please! Slide show link. http://bodyform.clubready.com/Admin/custslideshows.asp View question

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Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/
http://www.glenellynpersonaltrainer.com/

Fwd: Fast Fat Loss Plan

There is a reason few people reach their goals and make their dreams come true. Know what that reason is? It's because they actually HAVE goals written down. The vast majority of people on this planet do not. And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen. So where does that leave you? Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them? Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal? Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning? If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? (http://bodyform.getprograde.com/lean) This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them. Yours in health, Andy PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.   Andrew Voris BodyForm Personal Training 799 Roosevelt Rd Building 3 suite 103 Glen Ellyn, IL 60137

Stop Doing Sit-Ups: Why Crunches Don't Work as written in Newsweek

Kate Dailey

Everyone knows that the road to flat, tight abs is paved with crunches. Lots and lots and lots of excruciating crunches. Or is it?

As it turns out, the exercises synonymous with strong, attractive abs may not be the best way to train your core—and may be doing damage to your back.  

"We stopped teaching people to do crunches a long, long time ago," says Dr. Richard Guyer, president of the Texas Back Institute.  That's because the "full flex" movement—the actual "crunch" part of crunches – puts an unhealthy strain on your back at its weakest point. The section with the most nerves (and most potential for nerve damage) is in the back of the spine, which is the very part that bends and strains during a sit-up.

"There are only so many bends or a 'fatigue life'," in your spinal disks," says Stuart M. McGill, a professor of spine biomechanics at the University of Waterloo. Inside each disk is a mucus-like nucleus, he says, and "if you keep flexing your spine and bending the disk over and over again, that nucleus slowly breaches the layers and causes a disk bulge, or a disk herniation."  A herniated disk won't show through your swimsuit, but it's no fun, and can cause persistent back and leg pain, weakness, and tingling.

Think of the oft-repeated advice for movers: bend at the hips and lift with your legs, not your back. And what is a sit-up but a back bend done in a lying position? "When people are doing curl up over gym balls and sit-ups, and this kind of thing, they are replicating a very potent injury mechanism on their back," says McGill. "Every time they bend it they are one repetition closer to damaging the disk."

And of course, when people do crunches, they rarely stop at one or two: in the quest for flat abs, they'll churn out dozens at a time, bringing them ever closer to  "flex intolerance"—so much pain and stiffness that it's difficult to tie one's shoes or bend down to pick a penny off the ground.

But who cares about back health as bathing suit season approaches? Turns out, crunches might not be the best solution for a flat stomach, either. That's because doing too many sit-ups at the expense of other, more comprehensive movements can lead to the dreaded "aerobic abs."  That's the term celebrity trainer Steve Maresca coined to describe the distended stomachs of those who focus only on the rectus abdominus muscles targeted by sit-ups and crunches. "They look great from the front, but when they turn to the side, their stomachs are extended," he says. To get the long, lean look, one needs to work transverse abdominius, a large muscle that holds in those rectus abs, and is mainly unchallenged by traditional ab work (aka, the sit-up and crunches).

Doing a sit-up doesn't train your ab muscles to do the job for which they were designed – keeping your spine straight and secure and providing power for your movements. In everyday life, "the abdominals are braces," says McGill, author of "Ultimate Back Fitness and Performance" (Stuart McGill, 2004). When doing any athletic movement—even opening a door—"the spine is in a neutral posture, not flexed, and the abdominal muscles are contracted to brace the spine." 

The best way—for both your back and your beach body—to work your midsection is to do movements that challenge the muscles to perform the way they're designed and expected to work in real life, and not to train muscles in isolation. "It's important to have strong abs, but strong abdominals are not the only thing," says Dr. Guyer. "You have your back extenders, your flexors, which are belly muscles, you have your oblique muscles." Working all of these muscle groups—the anatomical association known as "the core"—is essential to both back health and general athleticism.

As a result, only training for good-looking abs won't add to your athleticism or overall strength. On the other hand, moves not traditionally designed for good-looking abs can in fact help strengthen and tone those muscles.

Consider the pushup. Not usually thought of as a great ab move, the pushup forces you to work several muscles at once: it forces your core muscles to stabilize your trunk as your arms and back work to move the body up and down. "Do you see how a pushup is a full body challenge?" says McGill. "It challenges abdominals, front of your legs, your arms and your back. That is how you use those muscles in real life."

Like the pushup, the best exercises for back health and a firmer stomach are ones that work your abs while holding your spine straight, like planks or leg drops (done when you lie flat on your back, with your hands at the base of your spine for added support. Raise your legs up at a 90 degree angle, then slowly lower until they're only inches from the ground. Repeat until your stomach burns and you want to throw up). And because your core is the center of power for most other exercises, a long workout full of dynamic movements targeting legs, arms and back also translates to a good core workout. (For more examples of effective ab exercises, visit McGill's site, backfitpro.com.)

Of course, it won't matter how muscular your torso is if your body fat is too high. The best way to build strong, visible abs isn't through repeated sit-ups, but by engaging in circuit training that has you working your entire core while you're burning calories – and to keep yourself disciplined during meals. "If you want to burn your fat mass, make sure you have a combination of weight training and cardiovascular, but 90 percent of good abs is your nutrition," says Maresca. However, he does offer a quick tip for those of us with a weakness for caloric food: standing up straight and pulling back your shoulders will instantly tighten your transverse abdominal muscle, making you look a little leaner. It's not quite as impressive as showcasing a well-developed core via 10 percent body fat, but it does leave a lot more time and flexibility for hitting up happy hour. 

--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/

Sorry wrong link

Here it is...http://chicago.craigslist.org/wcl/fuo/1207221550.html

--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/

Teak Dining room table and chairs for sale.

Michelle and I are selling our dining rm set.  Not really ever used.  We bought this at an estate sale a few years ago and it's way to nice and big for us.  See the ad on craigslist.

https://post.craigslist.org/manage/1207221550/b897d

--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/

Organic Food FAQ

How can I tell whether something is organic?

Organic is a legal definition when applied to food, so for a food to be labeled or sold as organic it must have been produced according to national organic farming and processing standards, and this is true worldwide. In the case of processed foods, such as cookies US standards state that at least 95 per cent of all ingredients must be certified organic. The other 5 per cent can be non-organic only if approved by the certifier - this occurs only if there is difficulty finding an organic version of the ingredient and may be only a temporary measure.

What stops producers calling their produce organic anyway?

Certifiers in every country carry out regular inspections to ensure that organic standards are being met and will give products that meet these standards a mark or number as a guarantee of authenticity. If you want to be sure that the food you are buying is organic then look out for either of these on a label or, if buying unpackaged products, ask the retailer for proof.

Are all organic foods healthy?

Yes and no. Organic foods are less likely to contain chemical and antibiotic residues, and they are not allowed to contain hydrogenated fats, artificial additives, flavorings or preservatives, so in this respect they are healthier. However, they are not 'health foods'. You can buy organic ice cream, biscuits and chocolate, for example, none of which should be eaten to excess if you are concerned about your health. But organic foods are definitely healthy for the environment.

With so much organic food coming from overseas, how green can it be?

Organic imports feature heavily in many countries around the world, and there are clearly environmental costs to transporting food in this way. However, the environmental benefits of organic farming are so great that anyone serious about green living should buy organic. In addition, the more people that buy organic the more likely it is that farmers will convert their farms to organic production and that governments will help by subsidizing these farmers during the conversion process (up to three years).

Do buy as much of your produce locally as you can and eat seasonally. The organic community encourages both.

So if you are thinking about green living, organic foods are a good start. More about going green on agreenliving.net