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August 25, 2009

Blast From The Past, Tell Us What You Do To Unwind?

Disturbing News in Chino Hills
We already know that many people are under severe stress due to the economic state of our country. Being a fitness professional I am always educating my clients about the benefits of exercise and better nutrition. We all know that exercising releases endorphins and enkephalins which are the natural pain killers and feel good hormones.

In the last few weeks I was very disturbed about the murder-suicide news that happened in our back yard.¬† I mean how can someone do such a thing. I can’t understand it no matter how much I try.

It hits extra hard when it’s so close to home. It makes me wonder one thing. Would the husbands have committed such a crime if they were exercising regularly?

I know whenever I am stressed a good workout will definitely put me in a better place. No matter what we should never let our financial situation get in the way of our relationship with our spouse and children.

After all we live in The United States of America the greatest country in the world where anything is possible.

Please read the below stories and leave me a comment about your thoughts in this matter. I am very curious to see if everyone agrees with me that exercising is the best thing for stress relief.

Sadly…..August 2009 In Chino Hills

A fight between a married couple on a Tuesday evening turned deadly when a husband shot his wife and then turned the gun on himself, sheriff’s officials said.

The couple’s adult daughter was at the house, she was not injured, she ran to a neighbor’s to call 911.

Deputies found Victor Pinon, 50, and his wife, Elizabeth, 49, dead inside the home.

The daughter told deputies her parents had been arguing when her father grabbed a handgun and shot his wife. He shot himself seconds later.

Neighbors in the quiet community said they were shocked by the incident.

According to news reports the husband was very helpful and the wife was always smiling.

The couple’s daughter lived with them. They also had two older daughters and one older son, Estrada said.

The Pinons one-story house is nestled in a suburban community with walking trails and exercise parks.

He must have been severely stressed to do something like that.” A neighbor said….

Sadly….. Last month in July¬† 2009

Less than a month ago and barely three miles away, sheriff’s deputies contend Jacobson killed his daughter and then himself on July 25 in their quiet, upscale neighborhood.

A 49-year-old Chino Hills man apparently murdered his 7-year-old daughter and then committed suicide in their home while his wife was visiting relatives, according to San Bernardino County sheriff’s and coroner’s officials.

Karl Eugene Jacobson and Kadee Jacobson were found dead about 9:30 p.m. Saturday in separate rooms of their home along the 3600 block of Daisy Drive, San Bernardino County coroner’s officials said this morning in a written statement.

Jacobson’s wife discovered the bodies when she returned home about 9:30 p.m. according to sheriff’s homicide detectives.




Do you think that exercising could have prevented all this? Think about it for a second

Do you think that after a good workout these men would reacted the same?

I guess we would never know BUT I will always wonder.

Leave me a comment and let me know your thoughts.

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August 11, 2009

My Top 10 Fat Loss Foods

Anytime the topic of discussion in my blogs, articles or newsletters has turned
to my own personal grocery shopping list, there has always been a spike in interest.


It seems that many people are not only curious about what foods a
bodybuilder eats to maintain single digit body fat, but they also want to be
taken by the hand and told exactly what foods to eat themselves while on
fat-burning or muscle building programs.

Of course, I can’t tell you what YOU should eat because I don’t know your
likes and dislikes, not to mention whether you have any intolerances, allergies
or foods you don’t eat for ethical reasons, etc.

What I CAN do is show you what I eat, which has helped me keep my body fat
under 10% all year round and peak in the low single digits when I want to
get cut for competitions or photo shoots

I decided to put together four separate “top 10” lists of healthy foods to feed
your muscle and burn fat.

Exact quantities and menus are not listed, just the individual foods, and of
course my food intake does vary.

I aim to get as many different varieties of fruits and vegetables as possible
over the course of every week and there are a lot of substitutions made,
so you are not seeing the full list of everything I eat, only what foods I eat
most of the time.

I also want to point out that while I don’t believe that extreme low carbs
are necessary or most effective when you look at the long term, research
has shown that there are some definite advantages to a low to moderate
carb and higher protein diet for fat loss purposes.

These include reduced appetite, higher thermic effect of food and “automatic”
calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to
bodybuilding competitions. Specifically, it’s the foods that are on the starchy
carbs and grains list that go down during the brief pre-competition period
when I’m working on that really “ripped” look.

I keep the green and fibrous veggie intake very high however, along with large
amounts of lean protein, small amounts of fruit, and adequate amounts of
essential fats (“LEAN, GREEN and MARINE!”)


This list reflects my personal preferences, so this is not a prescription to all
readers to eat as I do. It’s very important for compliance to choose foods you
enjoy and to have the option for a wide variety of choices.

In the past several years, nutrition and obesity research – in studying ALL
types of diets – has continued to conclude that almost any hypocaloric diet

that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb – low carb argument or any other debate
as much as it is about calorie control and compliance. The trouble is, restricted
diets and staying in a calorie deficit is difficult, so most people can’t stick with
any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates
(for example, low carb vs. high carb is getting really old… so like… get over it
everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

* How can we build an eating program that we can actually enjoy while still
getting us leaner and healthier?

* How can we build an eating program that helps us control calories automatically?

* How can we build an eating program that improves compliance?

Here are the lists of foods I choose to achieve these three outcomes. This eating
plan is not difficult to stick with at all, by the way. I enjoy eating like this and
it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker
Jim Rohn has said, “Bad habits are easy to form and hard to live with and good
habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if
oatmeal is on the top of the list, it means that is the food I am most likely
to eat every single day.


My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal


My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini


My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout


My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple


Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin
olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), avocado
and a few others.(including Udo’s oil)

Also, I do eat dairy products and have nothing against them, nor am I lactose
intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists.
When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or
non fat yogurt and low or non fat cheese (great for omelettes).

Last but not least, I usually follow a compliance rate of about 95%, which
means I take two or three meals per week of whatever I want – stuff that is
NOT on these lists – like pizza, sushi, big fatty restaurant steaks, etc –
whatever I want (contrary to the persistent rumors, I’m not some cyborg
or “food neurotic” that never enjoys a good restaurant meal…
believe me – I DO!)

I hope you found this helpful and interesting. Keep in mind, this is MY food
list, and although you probably couldn’t go wrong to emulate it, you need
to choose natural foods YOU enjoy in order to develop habits you can stick
with long term.

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