FAT LOSS STACKS

Protein
Meal replacement
Fat Burner

NEW YEARS RESOLUTION IN EFFECT!!!

What: New Boot Camp Class
Where: Rage Fitness - Lehi location
When: January 31st - February 25th / 5:30am-6:30am, 7:30am-8:30am, and 9:00pm-10:00pm
Why: BECAUSE I SAID SO!

New Years Resolution is still in effect and it's never too late to get started!

SPECIAL OFFER

* Any former Rage Fitness Boot Camp student that brings in (1) new student will get 25% off
* Any former Rage Fitness Boot Camp student that brings in (2) new students will get 50% off
* Any former Rage Fitness Boot Camp student that brings in (3) new students will get 75% off
* Any former Rage Fitness Boot Camp student that brings in (4) new students will get 100% off

New Boot Camp students cost is $200
Former Boot Camp students cost is $100

Email rage.fit@gmail.com now and reserve your spot, because classes will fill up fast!

ANNOUNCEMENT!!!

Rage Fitness and A.E. Wellness are excited to announce their new partnership for tremendous success! Our commitment is for you to achieve optimal fitness and weight loss results for 2011! Amy Edwards, President of A.E. Wellness, has helped numerous people achieve extreme weight loss goals through Diet, Nutrition, Protein and Supplements coaching. Her most recent success is a couple enjoying a 40lb weight loss in just over one month! Her last "Weight Loss Challenge" helped 6 people lose 68lbs in just 4 weeks. Together, Rage and A.E. Wellness will provide the best Fitness-Nutrition plan AVAILABLE!

Protein Bio-availability

Bio-availability: this represents the percentage or scale rating of just how much our bodies can make use of certain protein sources. You need to know that our bodies and digestive systems absorb some protein's better than others and also certain sources will provide a higher amino acid profile.

These are the protein source's we should be including in our diets. Here is a quick chart to give you an idea of the bio-availability index rating of some protein sources:

Protein Source	Bio-Availability Index
Whey Protein Isolate Blends	100-159
Whey Concentrate	104
Whole Egg	100
Cow's Milk	91
Egg White	88
Fish	83
Beef	80
Chicken	79
Casein	77
Rice	74
Soy	59
Wheat	54
Beans	49
Peanuts	43

By: Joey Vaillancourt

FRUITS

*Apples           
*Limes           
*Peaches
*Apricots           
*Lemons           
*Pears
*Blackberries       
*Mangoes           

*Pomegranates
*Blueberries       
*Melons           
*Prunes
*Cherries           
*Nectarines           
*Raspberries
*Cranberries       
*Oranges           
*Rhubarb
*Currants           
*Papaya           
*Strawberries
*Grapefruit           
*Pineapple                 
*Tangerines
*Grapes           
*Plums           
*Watermelon

VEGETABALES

*Artichokes      
*Asparagus          
*Cauliflower      
*Cucumbers
*Beet greens      
*Celery          
*Dandelion greens
*Beets          
*Chervil                
*Eggplant
*Broccoli          
*Chicory          
*Endives
*Brussel sprouts      
*Chinese cabbage      
*Garlic
*Cabbage          
*Chives          
*Green beans
*Kale              
*Onions          
*Red cabbage
*Kohlrabi          
*Parsley          
*Rutabagas
*Leeks          
*Parsnips          
*Squash
*Lettuce          
*Peas              
*Spinach
*Mushrooms      
*Peppers          
*Tomatoes
*Mustard greens      
*Pumpkin          
*Turnip
*Okra          
*Radishes          
*Watercress

COMPLEX CARBOHYDRATES

COMPLEX CARBOHYDRATES
LIST

*Bran
*Wheat germ
*Barley
*Maize
*Buckwheat
*Cornmeal
*Oatmeal
*Wheat Pasta
*Wheat Macaroni
*Wheat Spaghetti
*Brown rice
*Potatoes
*Root Vegetables
*Wholemeal breads
*Granary breads
*Brown bread
*Pitta bread
*Wheat Bagel
*Whole grain cereals
*High fiber cereals
*Porridge oats
*All bran
*Wheetabix
*Shredded wheat
*Ry. vita crisp bread
*Muesli
*Cassava
*Corn
*Yams
*Oat cakes
*Peas
*Beans
*Lentils

LEAN PROTEINS

*Lean cuts of beef        
*Oyster                   
*Ham                            
*Scallops       
*Lamb Pork                 
*Squid                    
*Veal                            
*Shrimp                      
*Lean ground meats    
*Anchovies              
*Lean luncheon meats    
*Sardines        
*Game meats               
*Black beans           
*Venison                       
*Black eyed peas                
*Bison                         
*Chick peas             
*Chicken                       
*Falafel    
*Turkey                      
*Kidney beans          
*Duck                           
*Lentils                                     
*Goose                       
*Lima beans             
*Chicken eggs               
*Navy beans
*Duck eggs                 
*Pinto beans             
*Cat fish                        
*Soy beans                             
*Cod                          
*Split peas                
*Flounder                      
*Tofu
*Haddock                   
*White beans            
*Halibut                        
*Garden burgers         
*Herring                      
*Veggie burgers        
*Mackerel                     
*Tempe
*Pollock                      
*Texturized vegetable protein                          
*Porgy                      
*Almonds                    
*Salmon                    
*Cashews                    
*Sea bass  
*Hazel nuts                  
*Snapper                   
*Peanuts                      
*Sword fish                      
*Peanut Butter             
*Trout                      
*Pecans                        
*Tuna             
*Pistachios                   
*clams                      
*Pumpkin seeds            
*Crab                      
*Sesame seeds             
*Crayfish                  
*Sunflower seeds          
*Lobsters                      
*Walnuts                      
*Mussels                   
*Octopus

3 ESSENTIALS

Nutrition, Rest, and Exercise
    It’s quite simple when you think about the order of importance. In a 24 hour period, nutrition flows through your system all 24 hours. It is also very important for you to get at least 8 hours of sleep in the same 24 hour period and most people who exercise, do so about 1-2 hours in the same 24 hour period. The point that I’m getting at is so many people exercise and train really hard, some to the point of over training, and wonder why they are not getting their desired results. These people have their priorities mixed up.
   You can workout and train as hard as you want to, but if you are not eating right and getting enough rest, your results are going to be minimal to none.  

Nutrition
   Whenever you put your body through a vigorous training regimen, you need a healthy nutrition plan to maximize your results. Water is your most important nutrient. It cleans and rinses toxins from your body. It also allows your kidneys and liver to function more efficiently, which allow your body to release fatty tissue. You also need a balance of proteins, carbohydrates, vegetables and fats.
          

Rest
   When you exercise, you are breaking down muscle tissue. It is similar to getting a bruise. The only way to allow this to heal is to rest it. That is the reason that you don’t work the same muscles everyday. After muscles are broken down they need time to recover and rebuild. Rest


Exercise
     Exercise is an essential element because it is how you structure your body. Exercising helps you to build muscle, which protects your bones, joints and ligaments. It lowers your cholesterol levels, speeds up your metabolism and burns fat. People who exercise are less likely to get heart disease, high blood pressure and other common illnesses.

FAT LOSS MEAL PLAN

Meal #1
1 Turkey sandwich on whole wheat bread w/ mustard
lettuce and tomatoes

Meal #2
½ Cup Oatmeal w/ ½ cup berries

Meal #3
Protein shake w/ banana

Meal #4
Shrimp w/ pasta

Meal #5
Cottage cheese
Granola bar

Meal #6
Steak w/ steamed spinach

FAT LOSS MEAL PLAN

Meal #1
 ½ Cup Oatmeal w/ raisins
2 Egg whites w/ 1 yoke

Meal #2
Protein shake
1 Apple

Meal #3
1 Turkey sandwich on whole wheat bread w/ mustard
lettuce and tomatoes

Meal #4
Protein shake
Celery sticks w/ peanut butter

Meal #5
Salmon
Broccoli
Salad

Meal #6
Beef jerky

FLAXSEED OIL

Hey....I published this on Associated Content about a year ago. Thought you may like to add it too your blog. I found it very interesting that if people are taking other medications it is best to take this hours prior or hour after they take their regular meds. Because of its Fiber content it can make other meds hard to absorb, making their regular meds. maybe not so effective.

Flaxseed and Its Nutritional Benefits:
Before following my fitness trainers request to add Flaxseed to my diet I first wanted to do some research. I had heard of Flaxseed but did not really know what it was. I wanted to find out about its nutritional value and if it had any health benefits. These are some things that I have learned thus far.

Flaxseed has been a part of human and animal diets for thousands of years in Europe, Asia, Africa, and more recently in North America and Australia, says Kaye Effertz, executive director of AmeriFlax, a trade promotion group representing U.S. flaxseed producers. As flax gained popularity for its industrial uses, however, its popularity as a food product waned, but it never lost its nutritional value. "Today flax is experiencing a renaissance among nutritionists, the health conscious public, food processors, and chefs alike," says Effertz.

WebMD.com states "Flaxseed is very high in omega-3 essential fatty acids. It's the omega 3s "good" fats that researchers are looking at in terms of their possible effects on lowering cholesterol and stabilizing blood sugar, lowering the risk of breast, prostate, and colon cancers, and reducing the inflammation of arthritis, as well as the inflammation that accompanies certain illnesses such as Parkinson's Disease and asthma". Studies so far with flaxseed contributing with the above have shown mixed results.

In addition to the omega-3s, another component of flaxseed is fiber. It is being studied for its health benefits as well, says Diane Morris, PhD, RD, spokesperson for the Flax Council of Canada. Improved regularity has been a reported benefit associated with flax oil. On a personal level, this really caught my attention. As I have gotten older I have experienced constipation and bloating off and on. I have started taking one flax oil capsule every morning. I have also increased my exercise to at least 3 times a week and increased my water intake to one gallon per day. Since I have started this new regimen I am more regular than ever. Flaxseed, like any supplemental fiber source, should be taken with plenty of water; otherwise, constipation could worsen. **On bing.com it is suggests that Flaxseed not be taken at the same time as other medications because of its fiber content it may lower the body's ability to absorb other medications when taken together. So, I always take it about 3-4 hours after other vitamins or other medications.

Whole or crushed flaxseed can be mixed with water or juice and taken by mouth. Flaxseed is also available in powder form. Flaxseed oil is available in liquid and capsule form. You can purchase it at a nutritional store or many convenient stores carry it near their vitamins and herbal supplements.

The flaxseed oil supplement for me has been well tolerated with no bad side effects. As with any "new" health regimen it is always good to ask your health provider.

RAGE "Boot Camp"!!!

New Boot Camp class starts 9-13-10....... Are you all ready?

No need to sign up before class, if you haven't already done it, just show up ready to workout at your desired class time.

Rage is located 1560 N Trinnaman Ave (just one block west of State Street). We are in a warehouse building and we are the last warehouse towards the back of the parking lot. Call if you get lost or need directions at 801-358-2089. 

Class times to pick from are - 5:30am, 7:30am, 5:00pm, and 9:00pm.

When you come in we will have you sign a waiver, pay (if you haven't already), and give you a folder you can be reading through while we then take each one of your measurements. Then be ready to sweat! This is your first day to a new you! Congratulations!!!

Discount Protein Supplements!!!

Click Here for Protein

Are you getting enough protein?

Article Summary:



You need to eat proteins that contain the 9 essential amino acids.


Calculate exactly how much protein you need to be sure you are getting enough.


Protein in powder form is convenient and a healthy alternative to cooked meat or beans.

Why can't I seem to lose this last little bit of fat on my midsection. Why can't I grow any muscle no matter how hard I work? Why am I so sore and tired for days after my workouts? I lose weight but I don't see any more definition.
If you have uttered to yourself any or all of these statements, then read up! These are all statements/questions that I hear from people in the gym and people that I encounter all of the time while moving through the world.

I will explain why various protein sources may be the key ingredient to your leaner more defined physique. Man cannot live by fruit, toast, oatmeal and pasta alone.

Protein In Your Body
Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein.

The amino acids into which proteins are broken down into maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.

These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinders the bodies metabolic processes.

Waste is escorted by BCAA's (Branch Chain Amino Acids found in protein) during immune function, and is later destroyed by antibodies created in the body. Human beings must consume 9 essential amino acids in order to survive. They must be consumed in your diet as they cannot be produced in the body. The remaining 13 are produced in the human body.

Amino Acids Work To Repair Muscle Tissues And Structures That Are Damaged During Life And Exercise.

Protein In Food
You must eat the right protein sources to gain the proper nutrition. Complete proteins contain all 9 of the essential amino acids. They can be found in "foods that had a face"... as well as food products made from animals.

Incomplete proteins come from "plant products" beans, rice etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types?


The World Health Organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% and 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.

Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10.

The result is a rough estimate of how much protein you should consume. For more accuracy you will have to look at factors like your age, height, activity level, and your build. A great calculator was created by the University of Maryland Medical Center to calculate personal protein levels based on these factors.


What Types Of Protein?

If you do not already do so, READ FOOD LABELS, then buy your food uncooked, cook it healthfully. If you do not take anything else from this article, that last sentence is paramount.

If your schedule is hectic and you are just too busy and do not have time to eat high protein foods then protein bars and protein powders can be substituted.

Watch out! A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over3.5g). etc.

If you can't pronounce it, it is not the best thing for you to be eating. The top 3 protein sources in powder form that we all know, hear about, and use are Whey Protein powder, Soy Protein Powder and Casein Protein powder.


Protein Powders:

Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need.

Whey Protein Powder:
Made from cows milk, separated from (casein protein) also in milk, fat and sugar (lactose) mostly removed, purity ranks from 70% to 95%, 95% purity is called whey protein isolate. It's the #1 most popular protein because of its quick stimulation of protein synthesis (process that leads to muscle growth and strength gains). New research suggests it aids blood supply to the muscle. Use 30 mins before and within 30 mins after your workouts.
Soy Protein Powder:
Many benefits similar to whey, some studies may suggest it helps protect from certain cancers and heart disease. The powder starts with de-fatted soybeans, usually sold from 70% to 90% purity. Soy protein isolate is the fastest to be absorbed (almost as fast as whey) because the carbs are extracted.
Soy has superior muscle recovery processes and better antioxidant protection according to the International Journal of Sports Nutrition and Exercise Nutrition. There may be increased NO production (Nitrous oxide) and a possible increase in blood flow to muscles.
Mix 10g soy with 10 grams whey, use post workout or use a 10-20g dosage as a meal replacement.
Soy Protein Isolates are low in fat and sugars, cholesterol-free, and loaded with protein. As one of the few complete vegetable sources, soy proteins are suitable for vegetarians and contain all of the...

Casein Protein Powder:
80% of protein in milk, sold in 90% purity called micellar casein. It doesn't usually mix well but digests slowly and is good to take between meals and before bed.
Mix 10g casein with 10g of soy and whey for a post workout. Take 20 grams before bed to aid your body's recovery and rejuvenation period during sleep.
If you are allergic to milk or soy and can't use these powders, try powdered egg whites, brown rice or hemp protein powders.


Artical by:
Andre' Farnell CSCS, HFS (Dre The Trainer)

Website: http://www.betterbodyexpert.com/