Are your Eggs on the list?

EGG RECALL!!!

It shouldn't shock you by now, since it's been all over the news since last week. However this is the largest egg recall in US history. For us in Florida (at least where I live, at the moment) it hasn't been become a major threat... yet.

But in many places it seems to be one of the only things people talk about. First there's the public safety and health concerns to be worried about; then the hit this slow recovering economy is going to take, and then also a look into the farming industry. You know this isn't the only food source we eat that is contaminated with Salmonella, E.coli or other bacterias, viruses and whatever else they can find in these animals. How did the Salmonella contamination happen?

ABC news reports that the trail leads mainly to two farms in Iowa. You can read the story here.

Many of the blame seems to fall on unsanitary and poor conditions in these factory farms.

Mr. David Kirby, journalist and author of the book Animal Factory: The Looming Threat of Industrial Pig, Dairy and Poultry Farms on Humans and the Environment. His latest article in the Huffington Post is called "Lessons from the Egg Recall: Cheap Food Makes You Sick... is in my opinion a must read.

The bottom line, "cheap food" will cost us dearly in the end. Already we see people and the earth getting poisoned by factory farming all in the name of "cheap food."

If you haven't seen Food, Inc., I recommend it, very informative, I just warn you, that you might rethink what to eat and where to buy food in the future.

As a health and fitness specialist my concern is my health and overall fitness level as well as yours. So whatever you decide to do in the near future, eat eggs or not, buy organic or not. Just remember fruits and vegetables from organic sources are your best bet, if too expensive at least make it fresh produce from a local supplier. That way you know where the food is coming from.

Does the recall changes the way you look at food? Share your thoughts..

Ready 4 Fall Fitness

13 days and counting… Labor Day is just around the corner. Yup, the arrival of September marks the end of summer. Although, the Fall season won’t start till September 22, 2010; many people may already be in denial though (depending on where you live).

Looking back (some stats from several years) it seems as if September is usually a busy month in the fitness industry, perhaps the busiest month right after January. A lot of people kind of add “get fit” to their “to do” list and recommit to fitness.

It makes sense, kids are back to school, and routines are back on track so it seems right to use the time to get back in shape! Whether you have kids or not, in the end September always is a month when people establish new habits and patterns that will determine how the rest of the year will look like.

My question is: how will you look by the end of the year?

Are you one of those who will create healthy habits with your exercise and nutrition program, along with the rest of your life?

One thing is for sure, the arrival of September opens the door for you to focus on YOU! 

It’s time to get your sexy back, be in great shape, look good and feel good before the holidays, whether you’re a guy or a woman this is the perfect time for you.

Where to start? Maybe you are 10 to 15 lbs away from your ideal weight. If that’s the case a few weeks of a dedicated training program and monitored nutrition plan will do the trick. If you have more to lose the principle is the same but you may need more coaching & motivation, and may be looking at a few more weeks into the end of the year.

Either way your program should be focus on intensity and progressive overload (meaning weight, challenging exercises or the speed at which you complete each workout).

A sample workout should be a 3 to 4 a days of 30 to 50 minutes of resistance training, combined with core training and Plyometrics. You should also add a 3 to 5 days of high-intensity interval training cardio.

Focus on the exercises that challenges your body and speeds the fat loss process such as squats, lunges, deadlift, chest press or push ups, rows for your back and proper core training; which means challenge your body with more than just crunches, such as planks, hip extensions, bridges on a stability ball, etc.

Your high-intensity interval training cardio should be performed in series of 20 minutes workouts twice a week.

1. Start by performing sprints at an Intensity Level of 8-9 on The Perceived Exertion Scale of 1-10 (10 being maximum effort), for about 2 minutes.
2.Rest for about 1:30 minutes or till your heart rate is down to your normal rate (usually you are able to perceive this is you can carry out a conversation without hyperventilating).
3.Start again sprinting for 2 more minutes and continue this trend till you finish your 20 minutes cardio workout.

Also you may want to perform a twice a week cardio routine at a steady pace or fat burning zone (low to moderate intensity Level of 5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort) for about 40 to 60 minutes.

This is by no means the only way to get in shape, but it sure is a great start on journey to a new you this fall.

Go hiking, ride a bike, take your workouts outside while you still have some good lighting, join a boot camp format class or join the gym… the idea is that you get started on a good plan that will keep you focused and ensured you get the results you are looking for.

Let me know what you’ll be doing this Fall..

Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs. 

Mind Body Spirit: Well-rounded Fitness: 5 Variations of Plank

Mind Body Spirit: Well-rounded Fitness: 5 Variations of Plank: "First I would like to take a moment to discuss the form for a standard plank before we get into anything fancy. We can always build and mo.."

BACK 2 SCHOOL FITNESS SAVINGS!

For many folks August and September means a fresh start, school is back and the rush is over.

Over the past several years I've noticed how the start of Fall means ME TIME! It should be the month when you beging to get in the best shape possible... especially before the holidays. YEAH you heard me, in a blink of an eye November will be knocking on your door.

IT'S TIME TO MOVE! BE FIT! DROP A DRESS SIZE! OR A PANT SIZE!!

Maybe all you need is some motivation and a bit of guidance, perhaps you need a good kick in the butt, either way I'm here to help!

I know you had many expenses over summer, then with the start of school and on top of that this lousy economy doesn't seems to help. I got your back!

For the first time ever I am offering for a limited time only a  

30% DISCOUNT OFF **

all of my personal training programs

* 1-on-1 Training ** Team Training ** Partner Training *

** Online Fitness & Coaching Training **

This is a limited time only offer which ends on September 7, 2010 after Labor Day!

What to expect:

• Feel Good - Look Good
• Be Sexy & Confident
• Drop a few pant sizes or a dress size
• Serious fat loss program
• All of my programs includea complete nutritional guidance, 24/7 access to your trainer and complete guidance on what to do when you’re not in the gym with your trainer.
• AS ALWAYS NO ONE ELSE CAN CLAIM MONEY BACK GUARANTEE** 

For training purposes I can come to you or we can meet at my current training location.

WHAT ARE YOU WAITING FOR?

CALL NOW 941-301-9352 or E-MAIL: ed@fitlorenzo.com

**Certain restrictions may apply. Specific program details are outline in your FREE fitness consultation. Offer ends at 11:59PM on September 7, 2010.

THEY DON'T GET IT...

I just saw a "golf coach" working with a kid and it was horrible. Hey I'm not a golfer.. I'll give you that much. But I understand the sport, I study the mechanism required to excel and be better. I look at how the body moves and what muscles are required in order to execute proper form and technique, and then we apply that to training.

I won't be able to teach someone how to play golf.. I just might say 'hey swing the bat or stick and try to hit it far'... if putting 'you better look like Tiger Woods'.

Yet this guy was a joke and the poor kid doesn't knows the difference between whats right and and whats wrong.

Reminds me of yesterday. Someone in Facebook started a thread of how he was training a 17 yr old kid who plays football and had no idea what proper training was. My instant reply was that I've been there. I've trained a few teens who play different sports and have no idea what proper stretching is, what a dynamic warm up consist off, or even how to perform proper form and technique with proper exercises.

The sad part of it is that schools are packed with so called coaches who give these kids bodybuilding or power-lifting exercise programs without conducting a proper assessment nor addressing their weaknesses in order to make them better and reduce the risk of injury. In fact very few coaches actually teach these kids proper technique, even on basic exercises such as squats, deadlifts, bench press.. you name it.

THE DON'T GET IT!!!!

You should have seen the responses everyone gave in his post, most of them agreeing that the system has to better or we'll end up hurting these young athletes even before they get to college.

Most Strength & Conditioning programs are useless or just taken from a magazine and/or downloaded from the Internet with no relation to the junior athlete specific conditioning. They end up with a weak core, weak hip rotators, weak scapula, weak bodies and prone to injuries...

If schools, parents, and "coaches" don't care enough about a specific program then they are in the wrong business, and shouldn't be putting these kids through it. Yet it's not the kids fault, these people most likely shouldn't be coaching.

I feel I need to go on this rant...

The truth of the matter is that there are great kids with amazing potential on the rise. Parents, counselors, coaches and trainers we must keep improving to better serve those who put their health, performance and trust in us.

How to do a proper Push Up

Push ups are one of the those exercises that you either love or hate. However push ups are one of those exercises that everyone should do.

Push ups can help you build upper body strength, they help improve shoulder functioning, they tone and shape your arms (especially the triceps) and are a great core builder.

Even better push ups are one of those exercises you can do anywhere and require no gym and no equipment. I have to say they are one of my favorite exercises along with Pullups, Squats, Lunges, Dips and Planks.... (I'll be writing about these in future articles).

To do a push up is quite simple - get in the proper push up position lower you body and push back!!! However not because it sounds simple makes them easy to perform and like any other type of exercise these too require proper technique, which most of the time folks tend to get wrong.

The technique: 

• Assume the push up starting position (prone position) with your feet together, palms on the floor (at approx. shoulder width apart), arms extended and elbows locked. 
• Keep a straight line from your ankles, legs, hips, back, shoulders and your head.
• Lower your body bending at the elbows till your chest almost touches the floor. 
• Push back up against the floor without bending your back.

Push Up Starting Position:

Push Up Lower Position:

There many ways to vary the classic push up position. For starters if you lack the upper body strength and mechanism to perform it like this, you can drop into your knees and do the push up following the same guidelines. 

Other Push Up variations:

Wide grip stance: you will place your arms slightly wider than shoulder width apart.

Close grip stance: place your arms in a narrower shoulder width apart stance. As you lower yourself, keep your elbows tucked in close to the body. This shifts the workload to your triceps. 

Iso-Push Up: perform a regular push up but hold it at the bottom position for a few seconds... its a killer!!! And its actually pretty good for those who lack the upper strength as it helps them build it quickly.

1 Leg Push Up, Incline or Decline push ups, Spider push ups, Crab push up, 1 arm push up, depth push ups... 

The list goes on and some of these are pretty advance so make sure you have the proper technique, shoulder stability and are injury free. Also and consult a professional to guide you through some of these.

Example of a modified 1 arm knee down push up:

Advance: 1 arm spider push up...

When you practice and perform push ups just keep in mind that you must avoid looking forward, bending your back and bring your butt in the air. All of it bad form and can negate the benefits of the exercise, not mention in some instances could lead to injury. 

For more tips on exercise, cardio, nutrition and/or proper training programs contact me here. 

Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs. 

Essential Weight Loss Guidelines

This is a repost from an earlier blog I wrote last year. However I've had many questions lately about nutrition and thought this might help...

Most people are familiar with the concept of eating 4-6 small meals per day, but many ask why this is necessary. There are several reasons, and this method of eating works for people trying to lose weight as well as those who are trying to put on muscle. However, I’ll focus more on weight loss, since most people are after this as a goal.

To be fit, trim, healthy, and have lots of energy, you’ve got to feed your metabolism! That means eating every two to three hours. Skipping meals or drastically cutting calories is never the answer because it tricks your body into storing fat rather than shedding it!

That is why you may see yourself lose some weight the minute you start on a certain diet program and most start doing some type of cardio. Yet after a while you hit a plateau, stop losing weight or just can’t gain muscle (whichever may be the goal you’re after). This could be discouraging; but don’t lose hope or motivation. Building a fine physique takes time, determination and continuous effort.

In order to understand this concept, below are several reasons why this way of eating works and delivers results:

1. Metabolism- By eating 4-6 small meals per day, you are taking in some food about every 3 hours. This means your body has to digest something every 3 hours. The process of digestion actually uses a fair amount of calories, so you are increasing your metabolic rate by doing this! If you eat five small meals or snacks throughout the day and at roughly the same time each day, your body will soon get into a new rhythm of eating. In essence, it will begin to trust that it will be fed regularly. It will begin to trust that it does not have to lock down what is held in storage within your fat cells, and it will begin to release body fat naturally. Your body will adjust so that it expends what you eat for fuel rather than conserve or store away nutrients for later use. This is the process of speeding up your metabolism!

2. Losing Body Fat-Through a physiological process called “Starvation Mode”, your body, after four hours or so, doesn’t know when it will get its next meal and “partitions” more of your next meal into fat cells than it would if you simply ate more often. Without a constant supply of small meals, commonly known as “grazing”, you’ll find yourself drowsy in the afternoon, fighting cravings, making impulsive food choices, bingeing, and, worst of all, gaining fat!By eating smaller meals, more frequently, you are hopefully taking in enough calories to cover immediate energy requirements and rebuilding muscle, without taking in excess that would be stored as body fat.

3. Level Blood Sugar- By eating more frequently, you maintain a more even blood sugar level. This means a fairly steady energy level, without all those highs and lows most people experience when eating only 3 large meals per day, with a long time between meals. (Anybody who works 9-5 and has indulged in a large lunch knows that sleepy, fatigued feeling that hits about 2:30pm)!

4. More Protein IntakeProtein builds and repairs muscle, and an ample intake is absolutely necessary if you are working out and challenging the body. But, like anything else, if you take in too much at once, the excess will be stored as body fat. By eating 4-6 small meals per day, you have more opportunities to increase protein consumption, without having too much at one sitting!

The whole idea is to make your body a fat-burning, muscle-building machine. By increasing lean muscle, you will burn more calories, even at rest (muscle is more metabolically active than fat).

Try to incorporate these methods of eating and see how it all comes together. I have found that by also starting a food journal you make better choices and are held accountable for what you eat.

Try to get it done, and let me know how it’s going for you. I would love to hear about your progress report. Enjoy your healthy eating!

Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs. 

The Decision: Exclusive Interview with Thomas Lorenzo

The suspense surrounding Thomas Lorenzo free agency has come to an end. AP reports that Thomas Lorenzo is headed to Dell.

And in an exclusive interview Fitlorenzo was able to sit down with Thomas Lorenzo and find out what was going through his mind. When asked what's new he only said "its been exciting this whole process". Due to the unprecedented attention and interest sorrounding Thomas Lorenzo decision we have decided to make this announcement on a international level, using the Internet.

FL: What have you thought about this process?
Thomas: This process was not easy. These types of decisions involve many things, what type of products and services will I provide my loyal customers? Can I generate enough income to help those around me like my family, my friends, and my community? There’s a lot of stress on making this type of decision because it’s not about the money but what am I representing....

FL: Have you enjoyed the free agency process?
Thomas: Yeah it allowed me to focus on business, life, soul searching, my overall fitness conditioning... I've lost weight, I gave myself time to become a better me and thanks to the Fitlorenzo Training System I am reaching that goal. Ed as my fitness and personal coach he kept me focused and motivated through this journey... I also got a lot of support from friends and family so at the end I am a better person...

FL: Did you know from the beginning that Dell was your destination?
Thomas: I was leaning towards Dell; they give me the best opportunity to help my customer’s succeed. But we had looked at options in Florida, Puerto Rico and even Costa Rica. But at the end Dell demonstrated my same passion to excellence and commitment to be great.

FL: Now that you have landed at Dell… What's next?
Thomas: Hard work! We are assembling a dream team if you will, so I will do some recruiting to make sure we get the players that we need to reach our goals and take the company to the next level. I guarantee my work and my service always, so I need the players around me that want to play at that level.

FL: Did you consult someone or maybe who has been your biggest influence?
Thomas: Wow that’s a hard one, so many people where part of the process. My mom, my brother and trainer Ed and even customers that have become friends helped me get to this point. People like Roberto Adelardi, Javier Alapont, Jean Hernandez, Silverio Saladin, Henry Chavarria and so many others... Like I mention it was a tough journey so I needed to be in fit condition both mentally and physically. Ed gave me a good beating with his online program a new life style that helped me get from 225 down to 194. When you're fit you are also energize, you’re ready for anything and that’s how I feel today, ready to help my customers reach their goals as Ed help me reach mine.

FL: How does this affect the rest of the league in your opinion?
Thomas: Look out… We are doing history. We are going after it really hard. One of my goals this year is to help us win the Customer Satisfaction award and we going for it all. I have lots of friends on other teams but when you step out on the field your customer doesn’t want to know about your friends they want results. AND WE ARE GOING FOR IT!!!

FL: Do you have any additional comments you'd like to add?
Thomas: Yes I want to thank everyone in this process this journey… I want to thank Dell for putting me in this position to succeed. Thanks to my customers – all we do is for your success and we will continue with that tradition in Dell. And thanks to Ed and Fitlorenzo, they gave me the support, the faith, the new life style. I recommend anyone that wants to take he’s or her life to the next level GET ON BOARD WITH FITLORENZO…

Fitlorenzo wants to thank Thomas Lorenzo for his time in this exclusive interview. Also we want to thank all of our readers and folks who have tuned in for this broadcast. Proceeds of this event will go somewhere.