Christmas Day Boot Camp

We just rocked a Christmas Day Boot Camp.  Merry Christmas!

WWW.VelocityPerformanceTraining.com

831-601-6529
Marty@VelocityPerformanceTraining.com

Merry Christmas

When you have such an amazing group of people who come into your life on a daily basis, it's hard to describe the level of gratitude you feel. The fact that you trust us with your health, your fitness, and your overall quality of life means the world to our entire team.
 
2013 has been a goal smashing year for all our Velocity Performance Training family. Some of you have finished your first mud run, half marathon, figure and/or powerlifting competition. You've put on muscle, taken off fat, and crushed your personal goals. We are so proud to watch each of you taking your fitness journey one step at a time.
 
We want to take this chance to tell each of you that you inspire us! You have overcome your own obstacles this year and come out stronger, not just physically, but entirely! Your journeys inspire us to keep changing the way fitness is done and find new, positive ways to walk with you as you take on your next goal!
 
We are excited to finish out 2013 strong with you and launch you into 2014 refreshed and ready to jump over whatever obstacles might come your way. 
 
If you haven't had a chance to check out the new gym, and the awesome equipment that Santa brought us this year, we can't wait to show you. Come in after Christmas for a shake, a class, or to workout to your program. You're gonna love the  look.
 
From all of us at Velocity Performance Training, have a very Merry Christmas and a truly amazing New Year! Look out 2014...HERE COMES VELOCITY PERFORMANCE TRAINING!!

WWW.VelocityPerformanceTraining.com
831-601-6529
Marty@VelocityPerformanceTraining.com

Kids Fitness at Velocity Performance Training

Parents!! These kids are hungry for health &fitness knowledge. Don't limit to junk food and video games.

WWW.VelocityPerformanceTraining.com

831-601-6529

Think Fat Loss...

Get started now! 
Www.VelocityPerformanceTraining.com.  
Marty@VelocityPerformanceTraining.com
831-601-6529

TRX Ropes & Straps Workout

Come join us today at 6pm at Velocity Performance Training, 828 Lighthouse Ave.,  in Monterey for a free TRX Ropes & Straps workout.  This workout has 50 minutes of heart-thumping, boot camp style strength and cardio training.  It's a nonstop metabolic cocktail.  #teamVPT

Marty Ozaeta
WWW.VelocityPerformanceTraining.com
Marty@VelocityPerformanceTraining.com
831-601-6529

TRX Suspension Training Classes

TRX Training meets you where you are and takes you where you want to go, blurs the lines between training and play, strength and flexibility, and empowers you to be better at what you love. 
 
TRX Training uses versatile, scalable tools that anyone, anywhere can use any time to perform exercises that improve movement on the field or in life. 
 
TRX Training helps you apply the minimum dose of effort to get maximum results using only methods that work. 
 
TRX Training helps you become better at what you do, whatever you do, and keeps training fun so it feels like recess instead of a chore.  Marty@VelocityPerformanceTraining.com. 831-601-6529 #teamVPT

VPT Back Demolition Workout

Try out the VPT Back Demolition Workout

This isn't a normal workout, cause we don't want to be normal in life.

Use it and see what works. What doesn't work, dump it.
...
Construction is about to begin!! #teamVPT
-10 exercises
-3 rounds
-Tips - use straps
-3 sets per exercise
-8-12 Reps or to failure
-Rest for 90 seconds after each Round

 

 

 

 

 

 

 

 

Velocity Performance Training Core Circuit

Give this circuit a whirl:

Do 3 rounds, keep abs engaged the entire time
-walking baskeball lunges
-seated russian twist hand -off
-plank with alternating hip roll




How did you do?

Best in Health & Fitness,

Marty Ozaeta
Velocity Performance Training
831.601.6529
www.VelocityPerformanceTraining.com

I've Had Enough

The Junk Has Got To Go Today I'm going to dole out a little tough love, so brace yourself and know that this is for your own good. It's time that we had an uncomfortable little talk about a very important issue... That junk food in your house. You know the stuff that I'm talking about. The ice cream jammed into the back of your freezer. The packaged cookies that you say are for the kid's lunches. The candy stash that's leftover from the last few holidays. Those bags of crunchy, salty snacks in your pantry. The bottles of soda that you know you shouldn't drink. And the list goes on... Here's the bottom line: If you eat junk food then you'll get fat. Junk = Fat. Now I know that you have justified the presence of junk food in your house, so let's walk through these justifications and I'll shine some truth on it for you. 1) It's For The Kids: This is the oldest excuse in the book when it comes to keeping junk food in the house. It's flawed for many reasons, namely because you know you eat some of it. When junk is in the house you are bound to eat some of it at times. And your kids should NOT be eating junk food on a regular basis, such as in their lunches. It's not good for them and it's not good for you. 2) I Didn't Buy It: Oh, I didn't buy it. My in-laws, friend, sister, kids, spouse bought that. OK, it's still in your house. I understand why you may be hesitant to throw out food that someone else gave you, but look at the big picture. By throwing junk out of your house you are protecting your health and the healthy of everyone who lives under your roof. That's huge! 3) A Little Bit Won't Hurt: When you keep junk food in the house you're fooling yourself if you think that you only eat a little bit of it. The contents of your kitchen become the things that you habitually eat. If there's junk in the house then you habitually are eating it, and a little bit of junk every day adds up to a LOT of junk over a week or month. And you wonder why you haven't lost the weight yet... 4) It's My Favorite: I understand that there may be junk foods that you've become so used to eating that it's hard to imagine going a day or more without it. In this case, you really need to cut the junk out in order to achieve your ideal health and fitness level. Birthdays, holidays, and special occasions are the time to have a taste of your old favorite junk. And after you've stopped eating it daily you may find that it doesn't even taste as good as you remember. 5) Life's Too Short: YOLO, right? (You Only Live Once) If this is your excuse for having junk food in the house, then I've got a new one for you. YOLO, so why not live that life in a healthy, fit, attractive body that's full of energy, free from aches and pains and looks amazing?! Being fit and healthy is so much more rewarding that eating a favored junk food every day. Nothing tastes as good as fit and healthy feels. Now it's time for you to take action. All you need is a big black trash bag and the determination to be fit and healthy. Grab that bag, march into your kitchen and start pitching the junk. Look for anything in a package that contains processed sugar, grains and high amounts of sodium. Go get 'em! Wheeew! Didn't that feel great? Your kitchen is now wholesome and healthy, and your body will be too. Eating a healthy diet, free from junk, is one side of the equation when it comes to getting into amazing shape. The other side is consistent, challenging exercise. I'm here to take care of the exercise in your life. All you have to do is show up when I tell you and then give it your all for that short amount of time. Easy enough, right? This small investment of time and energy truly will transform your body and your life. Call or email today to get started on the last exercise program that you'll ever start, and the one that gets you into your best body ever.

"Can't" is the cherished mantra of people too scared to pursue their potential.   Best in Health & Fitness,   Marty Ozaeta Velocity Performance Training Marty@VelocityPerformanceTraining.com 831.601.6529

It's official

It all started a s a dream of something unique in the booming field of physical fitness: a studio built around programs that would combine personal training, sports performance, coaching, teaching and rehabilitation - a mind/body approach, a place where clients could not only reach their health and fitness potential but also be empowered to reach greatness in life. And so it begins... #teamVPT

5 Bodyweight Exercise Substitutions

Earlier this week I was contacted by a former client who moved to Japan to give them awesome exercise substitutions to make workouts better.

I decided to do the same for you. Here are 5 bodyweight exercises to do in place of common free weight moves:

1) Pushup becomes a Harder Pushup


It doesn't matter where you're at with pushups, there's always a way to make them harder. Here's a great progression:

- Wall Pushups (standing position)
- Kneeling Pushups
- Pushups with your hands on a bench or bar set at hip height
- Regular Pushups
- Close-Grip Pushups
- 1-Arm Elevated-Pushups (1-hand on 4 inch block)
- Decline Pushups
- Spiderman Pushups
- Decline Spiderman Pushups
- Decline Spidermand Close-grip Pushups <= Good times!

2) Dumbbell Squat becomes Jumps Squats or Total Body Extension


Dumbbell squats are a good start, but most people have grip problems. So let's keep the intensity but eliminate the need for weights by switching to Jump Squats.

Put your hands behind your head, Prisoner-style, dip your hips and knees, and drive up. Land with your knees bent and hips back to absorb the force in your muscles, not your joints.

But only do this on a soft surface, not concrete. preferably a floor covered in gym mats, or outside on flat grass.

3) DB Row becomes TRX Suspension Trainer Row


DB Rows are great, but most people use terrible form. With suspended rows, you must use good form, otherwise you can't even do a single repetition. So keep your body in a straight line and squeeze the muscles between your shoulder blades.

4) Leg Press becomes a 1-leg Squat Variation

Leg press can be dangerous for your low back because your spine will round at the bottom position. That's a no-no, just like doing sit-ups and crunches.

So you'll switch to a single-leg exercise to hit your quads and glute with a safer move.

If you are a beginner, use the 1-leg lying hip extension.

For intermediate, go with a split squat or reverse lunge.

If you're advanced, use the Bulgarian Split Squat (back foot elevated on a bench or step) or the 1-leg squat. You can use a resistance band looped around a pole or a TRX Suspension Trainer for support. Make sure to 'sit back' in the move to work your muscles better
5) Pulldown becomes Pull-ups (overhand) or Chin-ups (underhand)


Pulldowns are fine, but pull-ups are harder, and almost any time an exercise is harder, that means it's also better.

Your abs, upper back, lats, and arms all get more work from the pull-up.

Today I did chin-ups in my workout, and my entire body worked much harder to keep my strict form as my arms and lats tired out.

BONUS) Crunches becomes Cross-Body Mountain Climbers


Crunches are useless. Switch to a total body ab exercise that requires core stability and upper body strength. Plus, Mountain Climbers were one of the exercises used in a recent study that found 4 minutes of bodyweight intervals resulted in the same fitness gains as 30 minutes of slow cardio.

Put it all together and what have you got?

Amazing exercise substitutions.

Train Insane or Remain The Same,

Marty Ozaeta
Velocity Performance Training
VPTraining10@yahoo.com

In Too Deep...

It's late and I'm out of focus. I feel adrift at sea, lost in my backbreaking labors. Then all at once it hits me like a beacon in the night. In the middle of my rep, halfway through my set, that familiar feeling returns... The pain. It washes over me, wave after wave. My senses reel. Yeah, I could drop it all, walk away from this burden. Instead, I grit my teeth, catch my breath, and plow forward. When the going gets tough, many head for safe harbor. I don't. I welcome the pain -- it keeps me honest. It grounds me. Though the pain may come over you, never let it overcome you.

St. Patrick's Day Workout

St. Patrick’s Day was on Saturday, 3/17. So we’re a little late for this workout. But wear green while doing it. And eat your greens afterwards.

In the spirit of 3/17 do 3 rounds and 17 reps of the following:
Mountain Climber Push Ups x 17
Step Ups with Bicep Curls x 17 each leg
Dumbbell Squat Press x 17
Suicide Planks x 17
Dumbbell Bent Over Row and Raise x 17
Walking Lunge with MB Rotation x 17 each leg
Mountain Jumpers x 17
DB Rennegade Rows x 17 each

3 rounds for time.

15 Foods That Cure

Food can cure many—if not most—ailments. And it’s cheaper and more effective than seeing the doctor, or popping pills. See, the way you feel is a result of the various chemicals that flow through your system on a daily basis. When those chemicals are the kind derived from a healthy mix of fruits, vegetables, proteins, and fats, you feel healthy, energetic, and happy. Improve your health now by adding these 15 Foods That Cure to your repertoire.

Best Anti-Aging Elixir

Red Wine

Oxidative stress plays a major role in aging, and an antioxidant in red wine called resveratrol may help extend life by neutralizing disease-causing free radicals. Pop a Pinot Noir: It packs the most resveratrol per glass.

Best Blood Pressure Reducer

Baked Potato

Besides the obvious factors—obesity, high salt intake—diets containing too little potassium are the primary cause of hypertension. Fight back with a baked potato.

Best Blood Sugar Stabilizer

Raspberries

Raspberries contain anthocyanins, which boost insulin production and lower blood sugar levels, providing a strong defense against diabetes.

Best Bone Protector

Shrimp

Shrimp is high in vitamin B-12, which aids bone density, is crucial in the generation of new cells, and is a good source of vitamin D, an essential ingredient for bone strength.

Best Brain Booster

Coffee

Beyond boosting altertness for up to 90 minutes, that morning cup is the number-one source of antioxidants in the American diet and can help decrease your risk of developing Alzheimer's disease by as much as 60 percent.

Best Breast Cancer Beater

Whole-Grain Cereal

Women getting at least 30 grams of fiber daily are half as likely to develop breast cancer, according to research. A bowl of Fiber One with blueberries will get you halfway there.

Best Cavity Killer

Monterey Jack Cheese

Researchers found that eating less than a quarter ounce of Jack, Cheddar, Gouda, or mozzarella cheese will boost pH levels to protect your pearly whites from cavities.

Best Cholesterol Reducer

Olive Oil

Antioxidants found in olives have been shown both to raise HDL (good) cholesterol and lower LDL (bad) cholesterol, making olive oil a doubly potent protector against cardiovascular disease.

Best Colon Cancer Guard

Green or White Tea

Drinking just one cup of tea a day may cut your risk of colon cancer in half. Antioxidants in the tea, called catechins, inhibit the growth of cancer cells, found researchers at Oregon State.

Best Hair Rejuvenator

Beef

Iron in the meat stimulates hair turnover and replenishment. Beef is also rich in zinc, which helps guard against hair loss.

Best Heart Protector

Salmon

A diet of heart-healthy fats, like those found in salmon and olive oil, raises good HDL cholesterol levels. And salmon contains a huge dose of omega-3 fatty acids, which can ward off heart disease.

Best Lung Cancer Fighter

Grapefruit

A grapefruit a day can reduce your risk of developing lung cancer by up to 50 percent. Grapefruit contains naringin, which may help lower levels of cancer-causing enzymes.

Best Skin Saver

Carrots

National Cancer Institute researchers found that people with the highest intake of carotenoids—pigments that occur naturally in carrots—were six times less likely to develop skin cancer than those with the lowest intakes.

Best Vision Defender

Spinach or Romaine Lettuce

The National Institutes of Health found that people who consume the most lutein—found in leafy greens—are 43 percent less likely to develop macular degeneration.

Peace, Love & Health,

Marty Ozaeta

Velocity Performance Training

VPTraining10@yahoo.com

831.236.3423

www.VPTForAbs.com

www.VPTBootCamp.com

 

 

Cinderella Man to Churchill - 5 Life Lessons

One of the best ways to become heroes is to learn from heroes of the past. The following men had their own fears, weaknesses, and doubts. But unlike many today, they adapted, rose above, and accomplished great things.

Here are five things we can learn from them.

James J. Braddock

Lesson: Never, never, never give up.
“I have to believe that when things are bad I can change them.”

In James J. Braddock we learn one of the most – if not the most – important lesson one can learn: never give up. No matter how dark things get, no matter how hopeless the future looks, giving up can never be an option.

Not only did Braddock not give up, he didn’t compromise the man he is. He didn’t cut corners. When other men were leaving their families during The Great Depression, Braddock, a heavyweight boxer, put his family on his back. He swallowed his pride and did everything he needed to do to save his family.

If you haven’t read “Cinderella Man” or watched the movie of the same title, I highly recommend doing so. It’s hard to find a better example of what it means to be a real man than James J. Braddock.

Winston Churchill

Lesson: How to be a leader.

“History will be kind to me for I intend to write it.”

Where would we be today without Winston Churchill’s unwavering belief in himself and his values? (Most likely we'd be living in a totalitarian state, with our success determined not by our talents or hard work, but by our race and social stature.)

Churchill had a clear understanding of right and wrong. He knew when he was right, and he wouldn’t compromise his beliefs for popularity – a rarity in politics. When the world turned a blind eye to the Nazi’s, Churchill saw an evil man, with evil ambitions and decided to take a stand against him.

He was an original. He was a painter, a soldier, a bricklayer, a politician, an award-winning author. More than anything, he was a leader. He inspired the British people even when the Germans were bombarding London and defeat seemed certain.

Too often we fall in line with what others think. We mold ourselves to become more liked and accepted. Being a leader isn’t about adapting so that more people will like you, it’s about leading the life that coincides with who you are. Churchill was unique and unwavering, two characteristics that helped him lead with courage, while others failed under the immense pressure.

Nelson Mandela

Lesson: Finding light amidst darkness.

“If you want peace with your enemy, you have to work with your enemy. Then he becomes your partner.”
We all have lows. We have dark times that seem like they’ll never end. Within this darkness some find light and opportunity, while others only see pain and sadness.

The thing is, we all have the ability to find opportunity where there seems to be none, but only a select few take charge of themselves and do so. Those that do are heroes. Those that don’t live in self-pity.

Nelson Mandela is one of those people who created a great life out of terrible circumstance. It didn’t just happen -- he made it happen.

When he was finally released after 27 years, Mandela became President of South Africa and kept his nation from a bloody civil war. He made his enemy his partner and brought peace to a place that was headed for mass bloodshed.

Optimism isn’t ignoring the bad and only focusing on the good. It’s acknowledging the bad, but refusing to let it dominate you. Mandela had a clear understanding of the hell that he was in, but chose to find ways to become better and move forward, when others around him let their bitterness and hate get the best of them.

His entire nation benefitted from the choices he made.

Warren Buffett

Lesson: Responsibility to human beings other than ourselves.

“Chains of habit are too light to be felt until they are too heavy to be broken.”
It’s human nature to think of ourselves first and foremost. And a lot of times it’s necessary. We need to take care of ourselves before we can turn the focus to others. But who of us actually turns the focus to helping others when we are stable and have what we need?

Warren Buffett is a very, very smart man. He runs his life and his business based on some very simple and logical theories and rules. He’s made billions, and has made others billions as well. And now he’s giving billions.

As one of the world’s richest men, he lives in an average house and gives most of his money to charities around the world. He’s been given a great gift, but he doesn’t simply use that gift to better his own situation; instead he’s turned his focus to helping others.

When we’re dust, who’ll remember the man who had the biggest house? No one. We’ll remember the guy who helped his fellow man live better lives. We’ll remember the person who had the greatest impact on humanity, not on his own wallet.

Buffett’s impact on humanity is – and will be – massive. We may not make the same amount of money as Buffett, but we all have our gifts. It’s great to use those gifts to better our own situation, but a real hero uses those gifts to help others as well.

Abraham Lincoln

Lesson: It’s not where you start, but where you finish that matters most. There’s no substitute for hard work.

“Things may come to those who wait… but only the things left by those who hustle.”

Abraham Lincoln had ambition and a will to succeed that is hard to rival. He wasn’t privileged. He wasn’t even formally educated in grade school or high school because his father wouldn’t allow him to attend; rather, he learned to read and write by teaching himself.

He wasn’t born with anything extraordinary besides his need to prove others wrong, and to better himself. It was pure grit, hard work and hustle that turned him into a great man and an American hero.

His impact on society will be felt forever. He finished his life far too prematurely, but will go down as one of the greatest heroes in American history. Not bad for a guy who lived in houses with dirt floors growing up.

It doesn't matter  where we start. What matters is where we end up. We might not have the best genetics or the most money; we might not be the smartest, or the funniest. But we all have the ability to hustle. And, as we see in Lincoln, we can all work hard and make something of our lives.

Best,

Marty Ozaeta
Velocity Performance Training
www.VPTBootCamp.com
www.VPTForAbs.com
www.VPTBlog.com
VPTraining10@yahoo.com
831-236-3423

The Best and Worst Cereals

The average American consumes more than 160 bowls of cereal a year, so picking the right box could mean knocking 15 pounds off your waistline yearly and infusing your diet with massive doses of vital nutrients. Use my bowl-by-bowl breakdown to find the perfect cereal for you. My criteria: the highest ratio of fiber to sugar, along with a respectable calorie count. Sidle up and grab a spoon!

24. The Best Cereal: Fiber One Original

60 calories
1 g fat (0 g saturated)
14 g fiber
0 g sugars
The gold standard. Add sweetness with a bit of fresh fruit.

23. Great Cereal: Organic Smart Bran

90 calories
1 g fat (0 g saturated)
13 g fiber
6 g sugars
You’re getting 52 percent of your daily fiber in every bowl.

22. Great Cereal: Shredded Wheat Original

 

160 calories
1 g fat (0 g saturated)
6 g fiber
0 g sugars
This one-ingredient cereal is the real breakfast of champions.

21. Great Cereal: Kashi GoLean

70 calories
0.5 g fat (0 g saturated)
5 g fiber
3 g sugars
Low-cal, high-fiber, and a reasonable amount of sugar.

20. Great Cereal: Grape-Nuts

200 calories
1 g fat (0 g saturated)
7 g fiber
4 g sugars
A small serving of these breakfast pellets should carry you until lunch.

19. Great Cereal: Cheerios

100 calories
2 g fat (0 g saturated)
3 g fiber
1 g sugars

It’s hard to beat the ubiquitous yellow box and its admirable balance of fiber and sugar.

18. Great Cereal: Kix

110 calories
1 g fat (0 g saturated)
3 g fiber
3 g sugars

As far as the sweet cereals go, this is about as good as it gets.

17. Good Cereal: Autumn Wheat

180 calories
1 g fat (0 g saturated)
6 g fiber
7 g sugars

A semisweet bowl without the risk of a sugar spike

16. Good Cereal: Wheaties

100 calories
0.5 g fat (0 g saturated)
3 g fiber
4 g sugars

Sure, they get athletic sponsors, but still lose out to a lot more nutritionally stacked cereals.

15. Good Cereal: Kashi Go Lean Crunch!

Honey Almond Flax

100 calories
2 g fat (0 g saturated)
4 g fiber
6 g sugars

Lose half the sugar and this would be a superlative cereal.

14. Good Cereal: Corn Flakes

100 calories
0 g fat
1 g fiber
2 g sugars

The calorie count is okay, but the second ingredient is sugar. And where’s the fiber?

13. Good Cereal: Life Cereal Original

120 calories
1.5 g fat (0 g saturated)
2 g fiber
6 g sugars

Seemingly harmless, but Life could do without the Yellow #5.

12. Fair Cereal: Raisin Bran

95 calories
0.5 g fat (0 g saturated)
3.5 g fiber
8.5 g sugars

Raisins are sweet enough naturally, so why coat them in sugar?

11. Fair Cereal: Kellogg’s Frosted Mini-Wheats

Maple & Brown Sugar

95 calories
0.5 g fat (0 g saturated)
2.5 g fiber
6.5 g sugars

For a sweetened cereal, Mini-Wheats at least deliver some fiber.

10. Fair Cereal: Rice Krispies

130 calories
0 g fat
>1 g fiber
4 g sugars

Fiber is cereal’s one true virtue, so why start your day with a bowl all but devoid of it?

9. Fair Cereal: Smart Start Strong Heart

110 calories
1 g fat (0 g saturated)
2.5 g fiber
8.5 g sugars

Don’t be lured in by the buzzwords. This is anything but an intelligent start to your day.

8. Fair Cereal: Quaker Natural Granola

Oats, Honey & Raisins

210 calories
5 g fat (0.5 g saturated)
5 g fiber
13 g sugars

Most granolas are only a small step above sugary kids’ cereals.

7. Bad Cereal: EnviroKidz Organic Koala Crisp

 

110 calories
1 g fat (0 g saturated)
2 g fiber
11 g sugars

Don’t let the flowery label lead you astray--this cereal is no good.

6. Bad Cereal: Frosted Flakes with Fiber, Less Sugar

110 calories
0 g fat
3 g fiber
8 g sugars

The sugar decrease is minimal and the fiber offering is nothing to write home about.

5. Bad Cereal: Trix

120 calories
1.5 g fat (0 g saturated)
1 g fiber
10 g sugars

Let the rabbit have them for you; they’re no good.

4. Bad Cereal: Froot Loops

110 calories
1 g fat (0.5 g saturated)
3 g fiber
12 g sugars

The sugar rush will throw you for a loop.

3. Bad Cereal: Lucky Charms

110 calories
1 g fat (0 g saturated)
2 g fiber
10 g sugars

A rainbow of artificial colors with a pot of sugar at the end.

2. Bad Cereal: Honey Smacks

100 calories
0.5 g fat (0 g saturated)
1 g fiber
15 g sugars

The fiber-to-sugar ratio is alarming—this is essentially a bowlful of pure sucrose.

1. The Worst Cereal: Golden Crisp

110 calories
0 g fat
<1 g fiber
14 g sugars

Sugar is the first ingredient. Enough said!
 

BEST:
Fiber One Original

GREAT:
Kix, Cheerios, Grape-Nuts, Kashi GoLean, Shredded Wheat Original, Organic Smart Bran

GOOD:
Life Cereal Original, Corn Flakes, Kashi Go Lean Crunch!, Wheaties, Kashi Autumn Wheat

FAIR:
Quaker Natural Granola, Smart Start Strong Heart, Rice Krispies, Frosted Mini-Wheats, Raisin Bran

BAD:
Honey Smacks; Lucky Charms; Froot Loops; Trix; Frosted Flakes with Fiber, Less Sugar; EnviroKidz Organic Koala Crisp

WORST:
Golden Crisp

Best in Health & Fitness,

Marty Ozaeta

Velocity Performance Training

www.VPTBootCamp.com

www.VPTBlog.com

www.VPTForAbs.com

VPTraining10@yahoo.com

831-236-3423

 

We join you in remembering those whose lives were taken

What a strange day 9/11 is for me and

for many.

 It's still a surreal day.

I was a sophmore in college.

the school was listening to the radio.

 They weren't sure what happened...

 The radio thought 2 planes collided...

When the facts were out, the school

emptied out in a heart beat

 There were many teachers that

had friends and family members working

in the twin towers when 9/11 happened.

I had a few friends working in the city as well

but they were not in the towers & they were able to

get to a different part of the city for safety.

AFTER 9/11, everyone was driving with the

American Flag and people seemed to have bonded together.

People were treating one another nicer

 and showed they cared.

 I know life gets busy and makes you

 crazy....

 I guess this e mail is about knowing

 what you got before it goes bad.

 Be nice to people because it's the right thing

 to do, NOT because

something bad happened.

You probably have a LOT of people around you that

you could be nicer to as well.

Don't wait for something bad to happen before you

 care and realize what you've got.

15 Biggest Nutrition Myths

Angelina’s jealous that Brad’s still secretly in love with Jennifer! Tom Cruise keeps Katie Holmes trapped in a crazed religious complex! And aliens are manning the toll booths on a Nevada freeway! How do I know these things are true? Because I read them in the tabloids at my local supermarket.

The supermarket is rife with less-than-accurate reporting, and not just in the checkout-lane newspaper racks. Walk the aisles scanning food labels and you'll see the fallout from millions of lobbying and advertising dollars spent to posit faulty claims about health and nutrition. You'll find row upon endless row of foods that promise—explicitly or not—to improve your life, flatten your belly, and make you a happier person. The fact is, many of these foods do just the opposite. Learn how to separate fact from fiction and you might finally shed the habits that are silently sabotaging your chances of losing weight. But I must warn you: The truth can hurt.

MYTH #1: High fructose corn syrup is worse than table sugar

Whether or not added sugar is bad for you has never been in dispute. The less sugar you eat, the better. But whether HFCS is worse than plain ol' table sugar has long been a contentious issue. Here’s what you need to know: Both HFCS and table sugar, or sucrose, are built with roughly a 50-50 blend of two sugars, fructose, and glucose. That means in all likelihood that your body can’t tell one from the other—they’re both just sugar. HFCS’s real sin is that it’s supercheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Plus it may be affecting your health in ways not yet fully understood by the scientific community. Is it a good idea to minimize the HFCS in your diet? Absolutely. It’s best to cut out all unnecessary sugars. But HFCS’s role as nutritional enemy #1 has been exaggerated.

MYTH #2: Sea salt is a healthier version of regular salt

Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume even one extra granule, then you’ve just completely snuffed out whatever elusive health boon you hope to receive. Plus you’ve wasted a few bucks.

MYTH #3: Energy drinks are less harmful than soda

Energy drinks like Red Bull, Monster, and Full Throttle attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee.

MYTH #4: Diet soda is harmless

The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda—aspartame and sucralose, for instance—lead to hard-to-control food urges later in the day. One Purdue study discovered that rats took in more calories if they'd been fed artificial sweeteners prior to mealtime, and a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.

MYTH #5: Low-fat foods are better for you

As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study in the New England Journal of Medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)

MYTH #6: “Trans-fat free” foods are actually trans-fat free

The FDA’s guidelines allow companies to claim 0 grams of trans fat—even broadcast it on the front of their packages—as long as the food in question contains no more than 0.5 grams of trans fat per serving. But here’s the deal: Due to an inextricable link to heart disease, the World Health Organization advises people to keep trans fat intake as low as possible, maxing out at about 1 gram per 2,000 calories consumed. If your cupboard’s full of foods with almost half a gram per serving, you might be blowing past that number every single day. The American Journal of Health Promotion recently published an article urging the FDA to rethink its lax regulations, but until that happens, you should avoid all foods with “partially hydrogenated oil” (meaning, trans fats) on their ingredients statements.

MYTH #7: Foods labeled “natural” are healthier

The FDA makes no serious effort to control the use of the word "natural" on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. Other "natural" abusers include Natural Cheetos, which are made with maltodextrin and disodium phosphate, and “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you're likely paying a premium price for common junk food.

MYTH #8: Egg yolks raise your cholesterol

Egg yolks contain dietary cholesterol; this much is true. But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood. Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and a study in Saint Louis found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.

MYTH #9: Eating junk food helps battle stress

You’ve been there: Stressed out and sprawled across your sofa with one arm elbow deep in a bag of cheese puffs. In the moment, it can be comforting, but a study published in the British Journal of Psychiatry found that people who consumed the most highly processed foods were 58 percent more likely to be depressed than those who ate the least. Your move: Find a healthy stress snack. Peanut butter and Triscuits do the trick, or check out the next myth …

MYTH #10: Chocolate is bad for you

Cocoa is a plant-based food replete with flavonoids that increase blood flow and release feel-good endorphins. Plus, it contains a healthy kind of saturated fat called stearic acid, which research has shown can increase your good HDL cholesterol. But here’s the rub: When most people think of chocolate, their minds jump immediately to milk chocolate, which contains far more sugar than actual cocoa. Instead, look for dark chocolate, specifically those versions that tell you exactly how much cocoa they contain. A bar with 60% cocoa is good, but the more cocoa it contains, the greater the health effects.

Myth #11: Granola is good for you

Oats are good for you, and the same goes for oatmeal. But granola takes those good-for-you hunks of flattened oat, blankets them in sugar, and bakes them in oil to give them crunch. The amount of fat and sugar added to each oat is at the discretion of food processors, but you can bet your last cup of milk it’s going to far sweeter and more fatty than a bowl of regular cereal. Take this example: A single cup of Quaker Natural Granola, Nuts & Raisins has 420 calories, 30 grams of sugar, and 10 grams of fat. Switch to a humble cup of Kix and you drop down about 90 calories, 2.5 grams of sugar, and 1 gram of fat.

MYTH #12: Bananas are the best source of potassium

Your body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure. One 2009 study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average American consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium. You’re extremely unlikely to ever reach that mark—and never with bananas alone. One medium banana has 422 milligrams and 105 calories. Here are the sources that earn you roughly the same amount of potassium in fewer calories: * Potato, half a medium spud, 80 calories * Apricots, 5 whole fruit, 80 calories * Cantaloupe, 1 cup cubes, 55 calories * Broccoli, 1 full stalk, 50 calories * Sun-dried tomatoes, a quarter cup, 35 calories

MYTH #13: Oranges are the best source of vitamin C

Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories: * Papaya, ¾ cup, 50 calories * Brussel’s sprouts, 1 cup, 40 calories * Strawberries, 7 large fruit, 40 calories * Broccoli, ½ stalk, 25 calories * Red Bell Pepper, ½ medium pepper, 20 calories

MYTH #14: Organic is always better

Often, but not in every case. Organic produce is almost nutritionally identical to its conventional counterpart. The issue is pesticide exposure—pesticides have been linked to an increased risk of obesity in some studies. But many conventionally grown fruits and vegetables are very low in pesticides. Take, for example, the conventional onion: It’s got the lowest pesticide load of 45 fruits and vegetables tested by the Environmental Working Group. Also in the safe-to-eat-conventional group are avocados, sweet corn, and pineapple. In general, fruits and vegetables with impermeable skins are safe to buy conventional, while produce like celery, peaches, apples, and blueberries are better purchased organic.

MYTH #15: Meat is bad for you

Pork, beef, and lamb are among the world’s best sources of complete protein, and a Danish study found that dieting with 25 percent of calories from protein can help you lose twice as much weight as dieting with 12 percent protein. Then there’s vitamin B12, which is prevalent only in animal-based foods. B12 is essential to your body’s ability to decode DNA and build red blood cells, and British researchers found that adequate intakes protect against age-related brain shrinkage. Now, if you’re worried that meat will increase your risk for heart disease, don’t be. A Harvard review last year looked at 20 studies and found that meat’s link to heart disease exists only with processed meats like bacon, sausage, and deli cuts. Unprocessed meats, those that hadn’t been smoked, cured, or chemically preserved, presented absolutely zero risk.

Hope you enjoyed,

Marty Ozaeta
Velocity Performance Training
www.VPTBlog.com
www.VPTForAbs.com
www.VPTBootCamp.com
VPTraining10@yahoo.com