Sports Performance

Study finds that cleats and natural grass make the safest combination

(HealthDay News) — Wearing cleats on a natural grass playing field seems to offer athletes some protection from anterior cruciate ligament injury when they make a quick turn, new research shows.

“These are injuries where an athlete plants his or her foot while making a cut and blows out his or her knee,” Dr. Mark Drakos, a study co-author who, at the time of the research, was an orthopedic fellow in sports medicine at the Hospital for Special Surgery in New York City, said in a hospital news release. The ligament is commonly referred to as the ACL.

“We don’t know all the science behind why ACL injuries may be more common on turf than on grass,” Drakos said. The study begins to address that, he said, because “we need to optimize some of those environmental factors.

To that end, the researchers used lower extremities — knee, foot and ankle — from cadavers to test the strain placed on the ACL, one of four major ligaments in the knee, by four different combinations of shoes and playing surfaces: turf shoe and Astroturf; turf shoe and modern playing turf; cleat and modern turf; and cleat and natural grass.

Compared with the natural grass/cleat combination, the amount of strain on the ACL was 80 percent greater with the Astroturf/turf shoe, 48 percent greater with the modern playing turf/turf shoe and 45 percent greater with the modern playing surface/cleat combination.

When a similar cut, or quick turn, is made on four different surfaces, “the best strain profile is in grass/cleat combinations,” Drakos said. “So, there is less force occurring at your ligament for the same cut on that particular surface using this model.”

The finding is published in the January issue of the Journal of Biomechanical Engineering.

“As a former football player, I was always curious about why I was more sore after playing on artificial surfaces than playing on grass, and I wanted to find out the reasons behind that using a biomechanical model,” Drakos said.

“There are basically 200,000 ACL injuries every year in the United States alone, and this [type of playing field and type of shoe] is an environmental factor which has been shown to play a role in injury, but has yet to optimized,” he said. “I think it is a scenario that deserves attention and further research.”

More information

The U.S. National Library of Medicine has more on ACL injury.
– Robert Preidt

SOURCE: Hospital for Special Surgery, news release, Jan. 20, 2010

Follow these tips to improve on your personal best

(HealthDay News) — You may not be an Olympian, but there are lessons you can learn from them if you want to improve your athletic performance.
“The Olympics symbolize the chance for all of us to push the boundaries of human potential. As I tell my students, if you want to compete at a high level, mimic the strategies of those at the top,” Chris Sebelski, an assistant professor of physical therapy at Saint Louis University, said in a news release from the school.

Sebelski offered the following Olympian-inspired tips:

• Set a goal and break it down. For example, if you’re planning a long hiking trip, you might start by walking three miles a day for the first two weeks, gradually building up to 10 miles a day by the end of 10 weeks.
• Be sure to cross-train. It reduces the risk of overtraining, helps avoid injury, enhances muscle performance and helps prevent boredom.
• Work out with others. Sharing a spirit of competition and encouragement will help keep your motivation at a high level. You’ll also gain training benefits from working out with others with different levels of ability.
• Think of people who can help you achieve your goal, such as a trainer, nutritionist, physical therapist or physician. There are many different sources of help and you can select the one that works best for you.

While it’s impossible for most people to devote as much time to training as an Olympian does, you can approach the workout time you do have with the single-minded focus of a world-class athlete.

“Train for a couple of weeks with focus and discipline, and lo and behold, you’ll be surprised by what you can do,” Sebelski said.

Anyone can experience the sense of achievement and pride that comes from striving to improve on their personal best.

“It’s been said that running a marathon is now everyman’s Everest. But that’s true for every sport. You can train for the Sunday night bowling league, if that’s your passion. The bowling championship may be your Olympics,” Sebelski said.

“Regardless of the scale of your goal, you should have the experience, at least once, of training for and accomplishing a physical goal you set for yourself. Crossing that finish line is a feeling unlike any other.”

More information
The President’s Council on Physical Fitness and Sports offers guidelines for personal exercise programs.
– Robert Preidt

SOURCE: Saint Louis University Medical Center, news release, Feb. 5, 2010

Persistence is the key to success! There is no such thing as a quick fix and you are setting yourself up for failure if you think there is. Good things come to those who wait and any health and fitness goals are going to take effort and commitment on your part.

Be persistent and patient! Violate this step and you’ll never achieve permanent results. A 10 year study was recently concluded which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

One way to ensure you don’t fall prey to bored, thus increasing your ability to persevere, is to use variety in your diet and exercise routines. The body is very adaptive. Performing the same routine over and over is not only boring, but your body will get used to the routine and quit responding. Change your exercises, the order in which you do them, the number or sets and reps, or change the weights. In one workout you may use weights, another you may use resistance bands, in another, machines. Make every workout different in some way.

Properly plan and monitor your diet and exercise routine to ensure continued success and motivation!

It’s fair to say times are tough recently. In the grip of economic recession, job losses a constant threat and the struggle to pay ever rising bills. It’s no wonder such mental illnesses such as depression, chronic stress and panic attacks are on the rise. We could ALL do with someone who could help us sort out our problems and listen, really listen to us.

Being a life coach I have noticed that the amount of people seeking the help of professionals like me and other related fields has risen. Medications are also on the rise too but the need to deal with problems before prescriptions are used is an absolute must. Here is a look at some of the most common and effective mind therapies that seek to solve your problems before it becomes a bigger problem.

I work with clients focusing on the most effective techniques of CBT, talking therapies such as psychotherapy, counselling and life coaching. This can be effectively done over a range of methods- online email-based therapy, phone coaching and the more old school face to face method. So there is always a way to fit this into your lifestyle. Prices can depend on the techniques you are after and how intensive your treatment needs to be.

Neuro-Linguistic Programming (NLP)

NLP eradicates old outdated mental, physical and emotional ‘programmes’ that we all run on. These are things you do that you would like to change but don’t know how or feel you have the strength to do alone.

The practitioner aims to explore the problem and help you to establish what goals you really want. Then they will work through the problem using NLP techniques to effectively reach your desired state. The techniques involve your complete cooperation and you remain fully in control the whole time.

Usually individuals need anything from 4 sessions to 8 and tackle areas such as specific phobias, self esteem, confidence and relationships as well as some addictions.

Psychodynamic counselling

In this form of counselling the emphasis is on the client to talk about their childhood and other major experiences in their life that were important. This therapy is seen as beneficial to someone with unresolved past issues and is usually a stepping stone to other more long term therapies ( such as CBT and life coaching) as it aims to primarily listen to you and uncover the real problems so you have clarity.

Psychotherapy

This is a general term for many psychological therapies which help those suffering emotional difficulties. Although it is commonly associated with the philosophies of Freud, modern psychotherapy has come a long way and improved. It is especially beneficial to those with anxiety, depression, eating disorders, obsessive disorders, panic attacks and addictions.

A session can involve discussing past experiences, how these make you feel and therefore how these have an impact on your everyday life.

The duration of psychotherapy can really depend on the individual being anything from a few sessions to years and years.

Hypnotherapy

Hypnotherapy aims to work by changing your subconscious beliefs and behaviours which can be the root cause of your actions and feelings. The main areas that hypnotherapy benefits are phobias, food issues, stress, anxiety and motivation

In a session you are put into a trance state while your therapist will work with you to replace unhelpful beliefs with helpful ones.

The amount of sessions needed completely depends on the issue being covered, with deep rooted issues taking longer.

If you are not comfortable with a therapist working with you in the state you can always consider self taught meditation techniques that may work in a similar way.

Cognitive Behavioural Therapy (CBT)

CBT examines our thoughts and how these affect our feelings. Negative thought processes can affect how we feel and therefore how we act so by changing the way we think, we can change the way we feel and act. It is not easy but the effects can be prominent.

Sessions consist of exploring thought patterns such as generalisation, all or nothing thinking and personalisation. Sessions generally last between 6 to 10 and good for anyone suffering depression, anxiety, low self esteem or anger issues.

Life coaching

Coaching is psychotherapy without the stigma of analysis. It is a very positive process that aims to evaluate your life from a outside perspective working over past and present issues that trouble you to find a solution holistically that benefits you and your life as a whole.

The sessions are relaxed but focus helping you to work through all areas of your life that you are having trouble with. It helps find emotion as well as practical solutions as well as giving you advice, helping you in the future to learn how to cope on your own.

My own therapy incorporates successful techniques from CBT, NLP and psychoanalysis to find ways that suit individuals’ needs as everyone is different. The amount of sessions needed completely depends on the depth of issues needed to be covered as can range from 3 to 20 as coaching is done at your pace.

It is a great benefit for building self esteem, confidence, managing life changes, improving work/ life balances and dealing with individual problems like addictions, phobias, panic attacks and general health (mental and physical)

Visit www.cartercoaching.co.uk for more information.

Carbs, carbs, carbs. That’s what everyone seems to want to talk about. How do I avoid carbs?

Well, what you should be talking about instead is, “How do I get more lean Protein into my eating plan?”

More and more research is coming out showing that protein is a major player in your weight loss success. One way it does this is through the “thermic effect” of food.  Some of you may have heard of this term, but don’t really understand what it means.

The definition of the thermic effect of food is the increase in energy expenditure (calories burned) above your resting metabolic rate due to the cost of digesting your food for storage and use.

Every time you consume food your body burns calories to digest that food.  The interesting thing with this is your body does not require as many calories to digest carbohydrates and fat as it does protein.

For every 100 calories of carbohydrates or fat you consume your body only requires about 3-7 calories to digest those carbs and fat.  If you consumed 100 calories of protein your body requires around 24-28 calories to digest that protein.

So roughly your body burns potentially up to 30% of the protein calories you consume just to digest that protein and only 3-7% of the carbs and fat you eat and digest.

This can be significant when it comes to successfully losing weight as you can see from this research study.

In 2005 a study conducted at the University of Illinois studied the interaction of 2 diets (high protein, reduced carbohydrates vs low protein, high carbohydrates) with exercise on body composition and blood lipids in women during weight loss.

The study was a 4-month weight loss trial and the diets were equal in total energy, but differed in protein content and the ratio of carbohydrates to protein.

The exercise comparisons were lifestyle activities which was the control vs a supervised exercise program of cardio and resistance training.

Subjects in the Protein and the Protein + Exercise groups lost more total weight and fat mass than the Carbohydrate and Carbohydrate + Exercise groups.  They also tended to lose less lean body muscle as well.

The exercise increased the loss of body fat and preserved lean muscle.

This study demonstrated that a healthy diet plan with higher protein and reduced carbohydrates combined with exercise improved body composition during weight loss.

Other studies have replicated these results and have shown that a higher protein diet of at least 1.5 grams per kilogram of bodyweight and reduced carbohydrates of 120-200 grams per day appear to enhance and improve weight loss due to a higher loss of body fat and reduced loss of lean body mass.

Short-term studies report beneficial effects that include:

1. Satiety (fullness)
2. Increased thermogenesis (faster metabolism through the thermic effect of food)
3. Sparing of muscle protein loss (less lean muscle loss)
4. Improved glycemic control (your body uses the sugars more for energy instead of storing them as fat)

These results are likely occurring from lower carbohydrates, which result in lower blood glucose levels as well as higher protein providing increased Branched Chain Amino Acid Leucine levels.

Increased protein intake also triggers the hormone glucagon, which is the counteracting hormone to insulin and helps to keep your insulin from spiking.  This minimizes your chances of storing blood sugars as fat.

A key element in a higher protein diet appears to be the higher levels of the Branched Chain Amino Acid Leucine and its regulatory actions on muscle protein synthesis, controlling your insulin signal and the ability to use glucose for energy rather than fat storage.

If you are like many weight loss seekers you do not eat enough protein in your healthy diet plans and especially not enough protein that contains the key Branched Chain Amino Acid Leucine.

Saying you are going to eat a high protein diet for the next 3 months is great, but that isn’t going to help you with long-term weight loss.  Essentially you need to maintain a higher protein diet long-term and the research studies are showing that long-term weight maintenance is better when following a higher protein diet compared to a moderate to high carbohydrate diet.

Now the biggest obstacle is consuming enough protein.  Some are not big meat eaters and that is fine, but it does make it harder to get in the suggested amount of lean protein required to maximize your fat loss and long-term weight maintenance.

This is where a protein shake can be beneficial to your overall success.

A cold-processed protein powder that also contains plenty of Branched Chain Amino Acids particularly Leucine is what you want to look for so that you can benefit from the lean muscle growth, increased metabolism, and accelerated fat loss.  Make sure it is cold-processed protein because many cheaper protein powders use heat in their processing methods.  What this does is damage the fragile protein molecule and make the protein molecule less active and functional.  Essentially you get protein that is not as effective as it could be.

Resources:

Layman DK, Evans EM, Erickson D, Seyler J, Weber J, Bagshaw D, Griel A, Psota T, Kris-Etherton P.  A moderate-protein diet produces sustained weight loss and long-term changes in body composition and blood lipids in obese adults.  J Nutr. 2009 Mar;139(3):514-21. Epub 2009 Jan 21.

Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA.  Dietary protein and exercise have additive effects on body composition during weight loss in adult women.  J Nutr. 2005 Aug;135(8):1903-10.

Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD.  A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women.  J Nutr. 2003 Feb;133(2):411-7.

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High-Impact Activity May Be Good for Old Bones
Sampling of senior athletes finds better density with some sports

(HealthDay News) — Playing high-impact sports might help boost bone mineral density in mature athletes.

The finding stemmed from a study of male and female athletes, aged 50 to 93, who took part in the 2005 National Senior Games in Pittsburgh, including 560 who competed in high-impact sports such as basketball, road racing, track and field, triathlon and volleyball.

Ultrasound scans revealed that those who participated in high-impact sports had better bone mineral density than people who participated in low-impact sports. The findings appear in the November/December issue of Sports Health: A Multidisciplinary Approach.

“Our study represents the largest sample of bone mineral density data in mature athletes to date,” Dr. Vonda Wright, an assistant professor of orthopedic surgery at the University of Pittsburgh Medical Center, said in a news release from the journal. “My colleagues and I were surprised to see that active adult participation in the high-impact sports had such a positive influence on bone health, even in the oldest athletes.”

Though osteoarthritis and other factors will keep some from participating in high-impact sports, Wright said, the study “suggests that high-impact sports can play a significant part in healthy bone aging.”

“With a multi-part approach and the appropriate use of high-impact exercises, individuals may be able to make greater strides against bone loss than the current treatment strategies imply,” she said.

More information

The U.S. National Institute of Arthritis and Musculoskeletal and Skin Diseases has more about exercise and bone health.
– Robert Preidt

SOURCE: Sports Health: A Multidisciplinary Approach, November 2009, news release

Time to Take Control of that Midsection

We all want a flat stomach, defined abdominal muscles and a toned torso to give us a great shape as well strong core. Here is the definitive guide to everything you need to know about how to achieve it including food advice, work outs and yes a bit of science for you nerds!

Research has shown that having a large waist is known to increase your risk of heart disease, diabetes and other chronic health condition. Studies also show that women who have a waistline measuring 35 inches or more have a great risk of heart disease and diabetes. For men the figure is 40 inches.

The Core Muscles

1. Obliques- these muscles rotate your torso and work with the transverse abdominis to support your centre during movement.

1. Rectus abdominis- this muscle is the fitness aesthetic, in other words it creates that all important 6 pack. However its main ‘practical’ function is to flex and curl the trunk.

1. Transverse abdominis- this is the deepest of the abdominal muscles and wraps laterally around your centre acting like a belt.

1. Psoas major / iliacus- better known as the hip flexors these lift the thigh up to the abdomen and limit excess joint motion in the hip.

1. Erector spinae- this collection consists of three muscles and straightens the back and spine.

Why We Gain Fat Around Our Waist

The reasons for gaining a little too much excess around your middle can be varied. One cause is stress and the related hormone cortisol as this tells the body to store fat around your vital organs (most of which are in the torso region).

To combat this factor try to make sure you are getting enough sleep, which reduces stress levels significantly as well as taking measures to actively reduce parts of your life that make you stressed, incorporating time in your life for relaxation and down time.

Of course one of the main reasons for belly fat is your diet. Certain foods make us retain water leading to bloating. So even if you have wonderfully toned core muscles, they are never going to show. The main culprits are wheat and dairy as many people are intolerant to these causing water retention. Other bloating prone foods are refined sugars, cakes, biscuits, pastries, cereals, sweets, white bread and rice.

Not only are certain foods prone to bloating a cause for concern but the fat content of certain foods can lead to excess fat storage around your middle. To many foods containing saturated fats and high fat percentages will overtime build up the size of your waist. So getting a diet rich in fruit and vegetables as well as low fat alternatives will cut down any unnecessary fat build up. Try Monounsaturated fatty acid (MUFA) rich foods such as sesames, soya bean, walnuts, flaxseeds, avocados and dark chocolate as these are a healthier alternative to other fat rich foods.

A Few Fat-Belly Food Ideas:

• Caffeine

• Green tea extract

• CLA

• Protein rich foods

• Eliminate added sugar

• Don’t fear fat, just the bad ones

• Drink plenty of water to reduce water retention

Strengthen Your Core

This can be one of the most important factors in achieving a flat stomach. With a strong core, your abdominal muscles will be constantly working to pull your stomach in. Having a strong core, abdominals and back will stabilise and protect your spine which becomes more and more important the older you get. The more you work from the core, the lesser the load on your back, reducing the chance of injury.

The best way to train your core muscles is with uneven surfaces such as a BOSU balancer, stability disc or wobble board. When training on uneven surfaces such as these your core muscles ( transversus abdomunis and rectus abdomunis as well as obliques) will be activitated to stabilise your body, tightening your middle. To increase the difficulty of these movements as you gradually improve try using weights incorporated into the movement.

Weight training is an excellent way to build up total body strength but be careful about segmenting muscles too much as this can isolate different body parts instead of working the body as a whole. The focus should be on how your whole body connects and combining moves such as a lunge with a side twist and a bicep curl.

Exercise

Ok, I’m not about to suggest 1000 sit ups before you worry, but regular exercise will burn fat around your middle as well as toning up the muscles around your core. Daily cardio sessions will work to burn fat from the area but to see results this must be sustained over a period of time and working at a high intensity.

Additionally, other floor exercises will target the abdominals specifically such as: ‘the plank’, ’side plank’, ‘medicine ball twist’, ‘bicycle’, ‘gym ball crunch’ and ‘leg lifts’ and will tone the stomach even more. Making sure you add a variety of moves into your training will assure that all of the different areas of your core are worked.

Tips for a Great Ab Workout

1. Think of a functional workout- doing exercises that stimulate the way you move your body in everyday tasks and you’re on your way. Instead of simply doing the same old sit-up routine switch it up to stimulate a wider range of muscles. The key is to try and train all three areas of your core- ’sagittal’ (left and right halves of your torso), ‘transverse’ (upper and lower) and ‘frontal’ (back and front). Such moves as ‘ decline bench leg raise’, ‘heel to toe crunch’, ‘Russian twist’, ’side plank and front plank’, ‘oblique side crunch’ and ‘abdominal roller’ aim to work on all areas of your core muscles to give you maximum definition.

1. Save your abs until last- do abdominal exercises at the end of your workout. This way the abs won’t be tired early when you may need them for those core moves and in other exercises.

1. Use the ball- exercising on a gym ball forces your muscles, including your abs to work harder to stabilise your body than on a solid surface.

1. Maximise the range of motion- doing crunches using a gym ball allows you to work the abs through a greater range of motion than on the floor so engages more muscles.

1. Stand up- working out your abdominals ensures your back muscles are also used. Some floor move can switch off you back leading to imbalances. Try wood chops and jack-knives.

1. Work the lower abs- the lower section of the abs can be tricky to work. To ensure you get a six pack and not only a four pack try reverse crunches on a gym ball or leg lifts.

Posture

Good posture can work wonders to improve the shape of your silhouette and general physique. Learning to stand up straight elongates the back and prevents slouching which can be bad for your spine. A great way to develop the correct posture is by trying out a yoga or Pilates class where posture and form is a key component.

Ab Facts

1. The configuration of your abdominals can’t be changed with exercise, diet or anything else- but you can improve it
2. As a rule of thumb torso training works the upper abs while leg raises work the lower abs.
3. Only perform side bends with heavy weights if you want to thicken your waistline.
4. To gain a muscular body don’t perform excessive ab exercises as strenuous exercises on the abs shut down its growing process. However if your goal is taught tight abs, work to your limit.
5. Contrary to popular belief sit ups do work the abdominals but crunches and leg raises are superior.
6. A clean eating diet is a must for a 6 pack.
7. Regular cardio will aid the fat burning process making your abs more refined.
8. Lower reps (8-12) with higher resistance build muscles whereas higher reps with lower resistance tone and condition.
9. Don’t neglect the rest of your body when look for toned abs
10. Regular ab exercises should always be balanced with regular back exercises to maintain balance.

While it is certainly true that some of us must work harder at creating a flat, strong core and midsection, it is also absolutely true that ANYONE can do so. Follow the above tips and tricks and you will be well on your way to reaching your ab goals!

Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk

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One hour of moderate-intensity exercise at a temperature of 70o Fahrenheit results in an average loss of 27 ounces of sweat. Even low-intensity exercise or activity can cause significant fluid loss. At this point, performance declines due to increased reaction time, and decreased concentration and judgment. Of even more concern is the fact that the individual may be completely unaware of these occurrences until it’s too late.

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About Women’s Professional Soccer (WPS)
The mission of Women’s Professional Soccer (WPS) is to be the premier women’s soccer league in the world and the global standard by which women’s professional sports are measured. Play kicked off in the spring of 2009, with WPS teams based in the Bay Area, Boston, Chicago, Los Angeles, New Jersey/New York, St. Louis, and Washington, D.C. The league plans to expand in 2010 with the addition of Atlanta and Philadelphia, while working to secure a facility for a Dallas team for the second WPS season. For more information, visit www.womensprosoccer.com.

AdvoCare Spark is a sugar-free source of long-lasting energy and mental focus

AdvoCare Spark® Energy Drink
Vitamin & Amino Acid Supplement

KEY BENEFITS:

• Enhances mental energy and focus*
• Provides support for long-lasting energy*
• Helps fight occasional drowsiness*
• 21 vitamins, minerals and nutrients
• Sugar-free and only 45 calories
• Helps reduce free radicals*

IS THIS YOU?

• Someone who has trouble waking up or feels “energy slumps” throughout the day
• Someone who can’t work up enough energy to live life the way you want
• Someone who is looking for a more nutritious alternative to coffee, soda or other energy drinks

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THE ISSUE:

In today’s fast-paced environment, it doesn’t take much to cause your body and your mind to simply run out of steam. When you’re low on energy, usually every facet of your life suffers to some degree. Low-energy levels are often precursors to poor weight management, increased mental and physical stress, and much more. Most of us don’t eat like we should or exercise enough – many times because we are too tired at the end of the day to dedicate 30 minutes or more to exercise. Furthermore, we often look to popular choices like soda and coffee drinks as a quick source of energy, though they are often high in sugar and calories. And even though they might provide the quick bolt of energy we’re looking for, it disappears just as quickly, usually lasting no more than 30 minutes. Experience shows that when you increase your energy, you’re often more likely to improve your overall health. For peak performance and vibrant health, we need sustained and focused energy. Poor diets, lack of physical activity and the demands of our everyday lifestyle can drain our energy, promote weight gain and lead to a variety of negative physical conditions. What we need is an energy drink that is quick to respond, long lasting, and not full of sugar and calories.

THE SOLUTION: AdvoCare Spark®

AdvoCare Spark Energy Drink is a unique multi-nutrient system that was developed as a nutritional source of energy and enhanced mental focus.* It’s a sugar-free drink mix that has more than 20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won’t overburden or overstimulate your body like other energy drinks on the market.* This amazing product serves as an all-in-one solution that gives you a quick boost of energy that lasts for hours.* With five refreshing flavors (Grape, Mandarin Orange, Fruit Punch, Cherry and Citrus), you’re sure to find one that’s perfect for you. And the best part? Only 45 calories in each serving!

Ingredients in AdvoCare Spark Energy Drink contribute to supporting sustained energy or mental focus in several ways.*

For a quick boost of energy*: AdvoCare Spark Energy Drink contains an effective amount of caffeine to give you the quick boost you’re looking for.* Caffeine supports the processes in the central nervous system and muscles that enhance mental energy and focus in a relatively short amount of time.* The amino acid taurine helps provide the fast-acting energy you need that won’t overstimulate or overburden your body.*

For long-lasting energy*: The B vitamins that are present in each serving of AdvoCare Spark Energy Drink enhance your body’s natural ability to produce and sustain its own energy, leading to long-lasting benefits.* Since your body looks to carbohydrates, protein and fat as its primary sources of energy, it makes sense to enhance the metabolism of each for optimal energy production. B vitamins such as thiamine, riboflavin, niacin, vitamin B-12 and vitamin B-6 all specifically contribute to the conversion of the foods we eat and the calories we store for energy.

For mental focus and clarity*: The neuroactive amino acids in AdvoCare Spark Energy Drink help increase your mental focus and alertness by supporting your brain’s ability to receive and send messages to and from the nervous system.* For example, L-tyrosine an amino acid found in dietary proteins, is believed to improve mental energy and focus by serving as a precursor for specific neurotransmitters. Furthermore, the choline and GABA found in AdvoCare Spark Energy Drink are essential for nerve function, muscle control, memory and many other functions.* Together, the nutrients found in AdvoCare Spark Energy Drink provide the energy, mental focus and well-rounded nutrition that makes it the most effective energy drink on the market.*

Compare AdvoCare Spark

† Caffeine content of specialty coffees, Journal of Analytical Toxicology, Vol. 27, October 2003.

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AdvoCare Spark® excels when compared to the competition because its advanced formulation is more nutritionally well-rounded with no sugar and fewer calories, providing a healthy, effective source of energy that’s based on proven science.*

All entries in the comparison table have been made on the basis of information available from a variety of sources. To the best of our knowledge, this information is accurate and complete as of publication of this document. All trademarks, product names and company names or logos cited herein are the property of their respective owners.

Directions For Use:
For ages 12 and older.
Blend, shake or stir contents of one pouch into 8 fluid ounces of water or the beverage of your choice.
May consume 1 to 3 times per day, preferably between meals.

CAUTION:
Children and pregnant or nursing women should consult a healthcare professional prior to use. Not for use by persons who are sensitive to caffeine or choline.

Key Ingredients:
B-vitamin complex (thiamine, riboflavin, niacin, vitamin B-6, vitamin B-12 and pantothenic acid), taurine, L-tyrosine, choline, caffeine, GABA (gamma-aminobutyric acid), citrus flavonoids, inositol

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Overuse of Energy Drinks Worries Health Pros

High school and college athletes are increasingly consuming large quantities of these caffeine-loaded drinks to boost athletic performance or lose weight, said a dozen health experts at the SUNY Youth Sports Institute’s first national symposium on energy drinks here this week.

But athletes who consume too many energy drinks could suffer from dehydration, tremors, heat stroke and heart attacks, the experts warned. Instead, they say, teen and adolescent athletes should drink water while training and playing — especially during hot and humid summer months.

Some experts called for the U.S. Food and Drug Administration — which treats energy drinks as dietary supplements — to require warning labels on the hundreds of energy drinks now on the market.

FDA spokeswoman Susan Cruzan said Wednesday the agency does not have the authority to do that.

“We have no guidance or regulations that govern the formulation of energy drinks,” Cruzan said in an e-mail. “Under current law, the manufacturer is responsible for ensuring that its products are safe and such products do not require FDA premarket review or approval.”

Researchers at Johns Hopkins University are currently seeking interviews with children and adolescents 8 to 21 years old who have become sick or experienced unpleasant aftereffects from energy drinks.

“There’s a tremendous amount of caffeine in these drinks,” Jeanna Marraffa, a clinical toxicologist at the Upstate New York Poison Center told USA TODAY during the conference on Tuesday. “I would say: know what’s in these products, have a sense of how much you’re consuming and realize they are not safe. Certainly you can have toxic effects from them.”

Kathleen Miller, a research scientist at the University at Buffalo’s Research Institute on Addictions, said the bitter orange found in some energy drinks is “very closely related” to ephedra. Due to a number of deaths, the FDA banned the sale of ephedra-containing dietary supplements in 2004.

“In most energy drinks, they’re relatively small quantities so they’re probably not doing any harm. But we really don’t know,” Miller said. “And there’s no requirement whatsoever for the manufactures to moderate the amount that they’re putting in.”

Eric Small of the Mount Sinai Medical Center in Manhattan told of treating a 17-year-old female runner suffering from chest pains and fatigue. She collapsed at the finish line of one race and was rushed to an emergency room. Turns out she liked to skip breakfast in favor of drinking two or three cans of Red Bull each morning, Small says. More youngsters are substituting protein bars and shakes for real food, he adds.

“They think being lighter and eating less and drinking less will improve their performance,” Small says.

Kate Zanot, a track and field coach at Harrison High School in Westchester County, N.Y., who attended the conference, said many students don’t know the difference between energy drinks such as Red Bull and sports drinks such as Gatorade, so they consume the drinks interchangeably.

“It’s a huge concern,” she says.

Patrice Radden, a spokeswoman for Red Bull, said via e-mail Wednesday the company is confident in the safety of its products and does not see the need for warning labels.

“Red Bull is a functional drink and not a thirst quencher or hydrator,” she wrote. “Red Bull encourages people who are engaged in a sport or other physical activity and drinking Red Bull to drink lots of water before, during and after the activity.”

Rebecca Chang, a Columbia University graduate student attending the symposium, says the federal government should do more to regulate energy drinks. But, she notes, thrill- or edge-seeking athletes in their teens and 20s might be more attracted to the drinks if they have the added danger of a warning label.

Contributing: A.J. Perez in McLean, Va.

Even the best intentions with enthusiasm and motivation don’t ensure that you’ll definitely reach your ideal goal. In order to succeed you need to know how to set your goals in a way you’ll stick to them and achieve the best you can. Read on to find out more.

Why Set Goals?

Setting goals provides a focus in your life. It guides your actions and efforts in an efficient and positive manner towards where you want to be, giving you something to aim for.

Clearly defined goals will have a stage by stage milestone where you can monitor your progress and assess if adjustment is needed. These are very important when planning out a change in your life or working towards a goal as it’s easy in everyday life for all of us to get lost, side tracked and distracted so these keep you much more focused.

Goal setting is beneficial as it’s an opportunity to think about your life, what your real priorities are and where your time and energies are taken up. It gives you a chance to put any negativities and past troubles, failures and unhappiness behind you and turn over a new leaf.

How to Set Goals Correctly

The first part of the process is sitting yourself down and actually clarifying what exactly it is you want to achieve. Here you need to be very specific as without clearly defined goals it is easy to lose focus therefore having less chance of being successful.

Having now some clearly defined goals written down permanently you are already on the way to achieving them. These give you a feeling of control over your life, empowerment and higher self esteem.

SMART goal setting is a fantastic way of thinking about the goals you want to achieve. Here SMART stands for Specific, Measurable, Achievable, Realistic and Timely.

Now you need to make a plan. Another good technique when goal setting is the ‘backward planning’ technique. Here the focus is on the end result and then you can work back through the stages toward the start on what you need to do to achieve this.

Now you have a step by step plan, write down what you need to do and achieve day by day, week by week, month by month. Having a log of your progress in these little baby steps towards your bigger goal gives you a constant sense of achievement every time you write down your progress.

Staying on Track

To make sure you don’t get side tracked you need to make sure you are taking regular and consistent actions. There is no way you are going to achieve running that marathon if you don’t run all week and then try to catch up all the miles at the weekend! Long term goals take determination, effort to make sure you move forward progressively

Tips for Keeping Motivation High

1. WHY am I doing this? Know the reason for your efforts is a great motivator as you know through all the pain there will be an end result.

2. Use POSITIVE LANGUAGE- repeating a mantra to yourself every time the going gets tough is a sure fire way to keep your morale up. Say something like ‘ I’m doing this for me’ ‘ I can do this, I am strong’ ‘ I won’t give up’.

3. Let others know it is important- having a support network around you will reinforce a positive environment for success. Additionally, people are less likely to interfere in your efforts when they know how important it really is.

4. Find an alternative way to reward yourself when you achieve a small stage towards your goal (such as an item of clothing, a film or music). Oppositely, give yourself a small punishment for any laziness when you give up on a small target (such as hoovering the house, washing the car or not going out)

5. Talk to others who are doing a similar goal to you- the camaraderie and extra support with boost your desire to get to your target.

6. Never let negative thoughts get in- it’s easy when times are tough to give up and believe it will never work. Shut these voices out and only listen to the positive.

Anyone can achieve pretty much anything they set their minds to with enough careful planning, determination and drive and a properly set out goal. So go for it! Have a good think about what you are unsatisfied with in your life and what you want to achieve.

“You don’t have to see the whole staircase- just take the first step!” – Martin Luther King.

Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!

Not All Dietary Fat is Bad

Essential fatty acids (EFA’s) are known to boost stamina and muscle recovery after exercise as well as keeping your joints supple. They are named essential as the body cannot produce its own supply and therefore must be found in our diet. The two main essential fats are Alpha Linolenic Acid (ALA) and Linolenic Acid (LA). As well as helping recovery after exercise EFA’s can improve energy levels, flexibility, concentration as well as general health and mood. Here’s a bit more detail on the different types of EFA’s.

Omega 3

Omega 3 is one of the essential fatty acids also known as Alpha Linolenic Acid (ALA), Elcosapentaenoic Acid (EPA); Docosahexaenoic Acid (DHA). Omega 3 lowers cholesterol, improves immune system function. It is best found in food sources such as salmon, mackerel, trout, hemp oil, rapeseed, flaxseed and free range eggs. Recommended dosage suggests 90 mg of ALA, 250 mg EPA/DHA daily.

Omega 6

Omega 6 on the other hand (also known as Linolenic Acid (LA) and Arachidonic Acid (ARA)) is great in conjunction with Omega 3 to balance the metabolism and maintain bone function. To maximize your omega 6 levels food sources like sunflower and corn oils, avocado, nuts and seeds are best. Recommended doses suggest in the region on 7g a day.

Omega 9

Found in olive and rapeseed oils, nuts and avocados, omega 9’S are monounsaturated fats. Although omega 9 isn’t necessarily classified as an essential fat it is beneficial for the body. They lower cholesterol and can be a great alternative to saturated fats found in butter and other oil alternatives.

The arising problem seems to be that these days although we are aware of a general need to get enough essential fatty acids, we are not getting the correct ones in the correct doses especially omega 3. It is suggested that we should eat 3 or 4 times more omega 6 than omega 3 but the average westerner is eating about 20 times the amount of omega 6 than omega 3 due to the amount of fried food and pan grilled dishes.

In order to maintain a healthy balance and boost your omega 3 levels the best way can be by replacing some of your meat dishes with 2 or 3 portions of fish per week. Take a tip from the Japanese also and try steaming your fish instead of grilling to maximize health benefits and reduce excess omega 6 fats used. If you find it difficult to eat fish consider trying a supplement but make sure to go for a good quality one where the pill has been purified to remove heavy metals from it.

Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!