FormWell Personal Fitness Training : Issue 6


Links History of Formwell Why Should I Use a Personal Fitness Trainer? Philosophy Questions _______ +Articles +News +Newsletters +Recipes Morgan Falls Office Park 7840 Roswell Rd Building 400, Suite 475 Sandy Springs, GA 30350 Main Studio Line 24-Hour Voice Mail (770) 804-1898 Fax (770) 804-0330 Join our Email Newsletter	<Back to Newsletters Issue 6 - Fall 2006 FAT BURNING SUPPLEMENTS: ARE ANY ACTUALLY WORTH TAKING? - Mark LaCour, Nutri-lean There is a lot of frustration out there over finding a quality fat burner to help with the weight loss journey. While the best of the best fat burners might increase your metabolism to the point where you burn an extra couple hundred calories a day, if you continue to consume significantly more calories than you require, it will certainly appear that the fat burner is doing nothing. There is still no better way to burn calories and elevate metabolism than eating properly and starting an exercise routine. However, once you get your diet and fitness routine straightened away, a fat burning supplement can have a place in your weight loss plan. Below are details to help wade through the exaggerated claims and ridiculous promises. Ephedra: The selling of Ephedra is a grey area. Final legislation probably will not happen until sometime in 2007. But none of the big supplement companies will ever sell it again, due to potential liability. Professionals in the health industry can not recommend Ephedra because the precedence has already been set for civil suits. This is actually too bad, since Ephedra really does work � noticeable results within 8 weeks -- and it is not that dangerous when used correctly. How it works: Ephedra targets the type of fat referred to as �brown fat� that contains receptors that control your body temperature. Epenephrin, the active ingredient in Ephedra, causes a release of adrenal hormones that fits the key that turns on these receptors. This action turns up the heat in your body leading to calorie burn. Problem is that this key also fits receptor sites on cardiac muscle, so epenephrin also speeds up your heart rate, giving you a buzz feeling. This increased heart rate does not effect calorie burn, but people thought it did. The Ephedra cocktail of choice was to combine it with caffeine to help muscles release fatty acids and aspirin which made the effects of Ephedra work longer. Inside this issue: The truth about fat-burners Train the Trainer Day highlights Letter from the Owner Information about Equipoise Tasty Chicken Recipe Train the Trainer Day 2006! A great big thanks goes out to all those who participated in Train the Trainer Day here at FormWell. With representatives from Epuipoise, Good Measure Meals, as well as Dr. Shawn Byler and Dr. John Forte, this was the most successful charity event in FormWell history! We raised over $3000 for the Nicholas House charity. Not only is the FormWell Team lucky to have clients like all of you, but now the families of the Nicholas House are just as blessed. Some of the highlights of the day included: Eating marshmallows while wearing weight vests The Pain Train! A client using a leather whip to keep Richardin line. An INFECTIOUS energy in the studio all morning long The return of Erik and Reggie. FAT BURNING SUPPLEMENTS: ARE ANY ACTUALLY WORTH TAKING? Cont�d. Citrus Atrium (bitter orange): This is the #1 ingredient out there that works. There is solid science behind it and since it is herbal it is allowed by the FDA. Contains an active ingredient called senephrine, very close to epinephrine. Examples of products with citrus atrium include Hydroxycitric Acid (HCA) and Lean System 7. How it works: Works the same way as Ephedra by attaching itself to receptors on brown fat and heating up the body. However, it�s 10x less effective than Ephedra. It also doesn�t hit the cardiac receptor sites (beta 3 receptors) and doesn�t give you that buzz feel. It�s fat burning without the buzz. Combine it with caffeine � guarana, guarana abstract, cola nut abstract, caffeine hydrogenous, etc. Caffeine: Pretty good fat burner, but only works with people that do not drink caffeine. How it works: Helps athletes because it releases fatty acids from fatty muscles into the blood stream. Endurance athletes who stop taking caffeine for a few weeks and then take it during the race, will find that they can go longer and have more endurance Green Tea or Green Tea Abstract: Comes from the same tea plant as traditional teas, like Lipton black teas, but the plant is treated differently to preserve the polyphenols. The key polyphenol is ECGC which works almost the way Ephedra works. How it works: Attaches itself to receptors in brown fat and has antioxidants, so it has some health benefits. It�s expensive to manufacture to get a high enough concentrate to get the chemicals to a point that works. Polyphenol concentrate amount needs to be 95% or higher if you are taking an abstract (pill or capsule). Drinking green tea doesn�t contain enough of the vital chemicals to fight body fat although it will help fight free radicals. You have to take the supplement to have it be effective. Less�effective than bitter orange, but science behind it is solid. However, it only helps a few % points. 5 HTP: Ingredient found in in radical fat burners that make a lot of claims, but have no science to back it up. How it works: It�s an amino acid that causes an increase in serotonin, making you feel happy, a neurotransmitter. A lot of antidepressants have serotonin. Side effect is that it makes you feel full. Still nobody has been able to prove this helps people lose weight. Claims are that it helps kill your craving for sweets. Might help someone who eats out of boredom, depression, etc. Eliminates a lot of psychological eating. Bad News For Women: You can�t fool your body. If you are of child bearing age, your body thinks it might get pregnant so it works and builds to get pregnant. What works for you to be pregnant is to have a higher % of body fat. If you try to fool your body by taking something to reduce body fat, then the body reduces thyroid hormones to have your body go back to normal. Try a program of 5 days on and 2 days off for 8 weeks so thyroid won�t stop working. Then come off it for 8 weeks. Males have it much easier and men who say they can�t lose body fat, are sandbagging! Letter From The Owner The longer I am in the fitness and wellness business, the more I realize it is your attitude and motivation level (in other words, why do you want to get in shape, lose weight, get healthy, etc.) that matters much more than the how (i.e., any specific plan, exercise type or special piece of exercise equipment) that will determine whether or not you succeed with your goals. In keeping with that, for this month I just want to share a short passage that means a lot to me and encompasses this belief of mine: �ATTITUDE� A Passage by the American Theologian Charles Swindoll The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important that the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company � a church � a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past �we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string that we have, and that is our attitude � I am convinced that life is 10 percent what happens to me and 90 percent how I react to it. And so it is with you � we are in charge of our attitudes. Equipoise: The state of being equally balanced FormWell is pleased to announce the opening of it�s second location at Equipoise. Equipoise is a company that includes Multi-Sport Orthotics and One-on-One Therapy. We all know that FormWell offers the best in personal training, now Equipoise offers highly qualified professionals in the following services: Yoga and Pilates classes Life Coaching Custom-made orthotics Gait analysis Physical Therapy Massage Therapy Co-owned by Karen Davis of One-on-One Therapy and Jim Fox of Multi-Sport Orthotics, Equipoise aims to enhance overall wellness through it�s multiple service offerings. Go to www.epoiseteam.com for more information. Congratulations to Drew, Richard, and Ramu! Drew Yoder, Ramu Naidu, and Richard Johnson are FormWell�s newest Master Personal Trainers. They have exemplified great personal training skills and are thought highly of by their clients and co-workers. Please congratulate these fantastic trainers next time you see them in the studio! Choice, not chance determines your destiny. Best Ever Chicken Casserole INGREDIENTS: 4 skinless, boneless chicken breasts 1 (8 ounce) can water chestnuts 1 onion, chopped 1 (10.75 ounce) can fat-free condensed cream of chicken soup 1 cup cornflakes cereal crumbs 1 cup low-fat/fat-free mayonnaise DIRECTIONS: Preheat oven to 350 degrees F (175 degrees C). In a large pot, boil the chicken until tender. Cut the breasts into cubes or small pieces. In a large bowl, combine the chicken pieces with the water chestnuts, onion, soup, most of the crushed corn flakes and mayonnaise. Mix well. Pour mixture into a 9x13 inch baking dish. Sprinkle the rest of the crushed corn flakes on top of the mixture. Bake in the preheated oven for 1 hour.�

Issue 6 - Fall 2006

FAT BURNING SUPPLEMENTS: ARE ANY ACTUALLY WORTH TAKING?
- Mark LaCour, Nutri-lean
There is a lot of frustration out there over finding a quality fat burner to help with the weight loss journey. While the best of the best fat burners might increase your metabolism to the point where you burn an extra couple hundred calories a day, if you continue to consume significantly more calories than you require, it will certainly appear that the fat burner is doing nothing. There is still no better way to burn calories and elevate metabolism than eating properly and starting an exercise routine. However, once you get your diet and fitness routine straightened away, a fat burning supplement can have a place in your weight loss plan. Below are details to help wade through the exaggerated claims and ridiculous promises.
Ephedra: The selling of Ephedra is a grey area. Final legislation probably will not happen until sometime in 2007. But none of the big supplement companies will ever sell it again, due to potential liability. Professionals in the health industry can not recommend Ephedra because the precedence has already been set for civil suits.

This is actually too bad, since Ephedra really does work � noticeable results within 8 weeks -- and it is not that dangerous when used correctly. How it works: Ephedra targets the type of fat referred to as �brown fat� that contains receptors that control your body temperature. Epenephrin, the active ingredient in Ephedra, causes a release of adrenal hormones that fits the key that turns on these receptors. This action turns up the heat in your body leading to calorie burn. Problem is that this key also fits receptor sites on cardiac muscle, so epenephrin also speeds up your heart rate, giving you a buzz feeling. This increased heart rate does not effect calorie burn, but people thought it did. The Ephedra cocktail of choice was to combine it with caffeine to help muscles release fatty acids and aspirin which made the effects of Ephedra work longer.

Inside this issue:
The truth about fat-burners
Train the Trainer Day highlights
Letter from the Owner
Information about Equipoise
Tasty Chicken Recipe

Train the Trainer Day 2006!
A great big thanks goes out to all those who participated in Train the Trainer Day here at FormWell. With representatives from Epuipoise, Good Measure Meals, as well as Dr. Shawn Byler and Dr. John Forte, this was the most successful charity event in FormWell history! We raised over $3000 for the Nicholas House charity. Not only is the FormWell Team lucky to have clients like all of you, but now the families of the Nicholas House are just as blessed. Some of the highlights of the day included:

Eating marshmallows while wearing weight vests
The Pain Train!
A client using a leather whip to keep Richardin line.
An INFECTIOUS energy in the studio all morning long

The return of Erik and Reggie.

FAT BURNING SUPPLEMENTS: ARE ANY ACTUALLY WORTH TAKING? Cont�d.
Citrus Atrium (bitter orange): This is the #1 ingredient out there that works. There is solid science behind it and since it is herbal it is allowed by the FDA. Contains an active ingredient called senephrine, very close to epinephrine. Examples of products with citrus atrium include Hydroxycitric Acid (HCA) and Lean System 7.
How it works: Works the same way as Ephedra by attaching itself to receptors on brown fat and heating up the body. However, it�s 10x less effective than Ephedra. It also doesn�t hit the cardiac receptor sites (beta 3 receptors) and doesn�t give you that buzz feel. It�s fat burning without the buzz. Combine it with caffeine � guarana, guarana abstract, cola nut abstract, caffeine hydrogenous, etc.

Caffeine: Pretty good fat burner, but only works with people that do not drink caffeine.

How it works: Helps athletes because it releases fatty acids from fatty muscles into the blood stream. Endurance athletes who stop taking caffeine for a few weeks and then take it during the race, will find that they can go longer and have more endurance

Green Tea or Green Tea Abstract: Comes from the same tea plant as traditional teas, like Lipton black teas, but the plant is treated differently to preserve the polyphenols. The key polyphenol is ECGC which works almost the way Ephedra works.

How it works: Attaches itself to receptors in brown fat and has antioxidants, so it has some health benefits. It�s expensive to manufacture to get a high enough concentrate to get the chemicals to a point that works. Polyphenol concentrate amount needs to be 95% or higher if you are taking an abstract (pill or capsule). Drinking green tea doesn�t contain enough of the vital chemicals to fight body fat although it will help fight free radicals. You have to take the supplement to have it be effective. Less�effective than bitter orange, but science behind it is solid. However, it only helps a few % points.
5 HTP: Ingredient found in in radical fat burners that make a lot of claims, but have no science to back it up.

How it works: It�s an amino acid that causes an increase in serotonin, making you feel happy, a neurotransmitter. A lot of antidepressants have serotonin. Side effect is that it makes you feel full. Still nobody has been able to prove this helps people lose weight. Claims are that it helps kill your craving for sweets. Might help someone who eats out of boredom, depression, etc. Eliminates a lot of psychological eating.

Bad News For Women:
You can�t fool your body. If you are of child bearing age, your body thinks it might get pregnant so it works and builds to get pregnant. What works for you to be pregnant is to have a higher % of body fat. If you try to fool your body by taking something to reduce body fat, then the body reduces thyroid hormones to have your body go back to normal. Try a program of 5 days on and 2 days off for 8 weeks so thyroid won�t stop working. Then come off it for 8 weeks. Males have it much easier and men who say they can�t lose body fat, are sandbagging!

Letter From The Owner
The longer I am in the fitness and wellness business, the more I realize it is your attitude and motivation level (in other words, why do you want to get in shape, lose weight, get healthy, etc.) that matters much more than the how (i.e., any specific plan, exercise type or special piece of exercise equipment) that will determine whether or not you succeed with your goals. In keeping with that, for this month I just want to share a short passage that means a lot to me and encompasses this belief of mine:

�ATTITUDE�

A Passage by the American Theologian Charles Swindoll

The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important that the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company � a church � a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past �we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string that we have, and that is our attitude � I am convinced that life is 10 percent what happens to me and 90 percent how I react to it. And so it is with you � we are in charge of our attitudes.
Equipoise: The state of being equally balanced

FormWell is pleased to announce the opening of it�s second location at Equipoise. Equipoise is a company that includes Multi-Sport Orthotics and One-on-One Therapy. We all know that FormWell offers the best in personal training, now Equipoise offers highly qualified professionals in the following services:
*Yoga and Pilates classes
*Life Coaching
*Custom-made orthotics
*Gait analysis
*Physical Therapy
*Massage Therapy
Co-owned by Karen Davis of One-on-One Therapy and Jim Fox of Multi-Sport Orthotics, Equipoise aims to enhance overall wellness through it�s multiple service offerings. Go to www.epoiseteam.com for more information.

Congratulations to Drew, Richard, and Ramu!
Drew Yoder, Ramu Naidu, and Richard Johnson are FormWell�s newest Master Personal Trainers. They have exemplified great personal training skills and are thought highly of by their clients and co-workers. Please congratulate these fantastic trainers next time you see them in the studio!

Choice, not chance determines your destiny.

Best Ever Chicken Casserole

INGREDIENTS:
4 skinless, boneless chicken breasts
1 (8 ounce) can water chestnuts
1 onion, chopped
1 (10.75 ounce) can fat-free condensed cream of chicken soup
1 cup cornflakes cereal crumbs
1 cup low-fat/fat-free mayonnaise
DIRECTIONS:
Preheat oven to 350 degrees F (175 degrees C).
In a large pot, boil the chicken until tender. Cut the breasts into cubes or small pieces.
In a large bowl, combine the chicken pieces with the water chestnuts, onion, soup, most of the crushed corn flakes and mayonnaise. Mix well.
Pour mixture into a 9x13 inch baking dish. Sprinkle the rest of the crushed corn flakes on top of the mixture. Bake in the preheated oven for 1 hour.�