2/1/2007
Hip Pop For those of you who did not know, my lovely wife Denyse broke her hip about 2 weeks ago. She is a woman in her mid eighties, so it was bound to happen. Ok, not really. She is only in her thirties. It is rare but it does happen. She was taking a stroll around the neighborhood, and it was dark. Her pant leg caught on some rebar (a neighbor is redoing his yard) and over she went landing square on her right hip. I could hear her scream from all the way back at our house “HELP - I’VE FALLEN AND I CAN’T GET UP!!!” Ok, not really. After writhing in pain for a few minutes she up righted herself and limped back home. At first, we just thought it was a bad fall, but thought we should have a doctor check it out anyway. He took some x-rays and sent her to an orthopedist just to be sure. Again, at this point we thought it was just a big bruise and nothing to bad. He thought otherwise, and said she needed surgery right away to stabilize the bone, and oh yeah, you’ll have three screws in you hip for the rest of your life. Add to that, no walking or driving, and she’ll need crutches and a wheelchair for the next month. Denyse was understandably upset. To put this in context, we have two sons- a 10 month old and four year old. How was this going to work? Well, to make a long story short, the surgery went fine and Denyse is not as much pain as she is extremely aggravated. She has been a real trooper through all this and her strength and determination are amaizing, and I am certainly no Florence Nightingale. We have been very fortunate to have friends and family lend a hand with everything from cooking and cleaning to taking Gabe to and from school since Denyse has very limited mobility. We have two more weeks left until she can put weight on it, so mark your calendar for Feb 13th. The doctor has said since she is so young and in such good health, he expects a full recovery, with full mobility and no long-term effects (other than setting off the metal detectors at the airport). Soon this will all be a memory, but right now, it is just a giant pain in the ass for everyone. I have no real lesson or fitness advice here, just don’t trip, don’t fall and don’t break your hip. Steady State Insanity I have been harping on this for a while now. But as I see more and more clients at my new facility in West Hills I see more and more how people are being let down by their fat loss programs.  People have just been given bad advice, based on wrong assumptions on the effects of exercise.  The main problem is people come in and say they need to lose fat, and that they know they have to do cardio to lose fat.  You do? Why?  Because cardio burns calories.  Well sure, but so does watching American Idol.  People are under the misconception that cardio is the best way to lose fat and nothing could be farther from the truth.  Done incorrectly it can even make you fatter. Here my top two reasons why I think people should re-examine their fat loss training. #1 Efficient Fat Burner:  Steady state cardio makes you a more efficient fat burner. Hey, that’s great! – WRONG.  Let’s say you do the treadmill 45 minutes 3 times per week at 3 mph.  Let’s also say that you burn 500 calories completing that task (that number is not accurate, I just made it up).  Here’s the thing, your body is wonderful at adapting to the stresses to which it is presented.  So your body will adapt (and rather quickly) to the steady state cardio.  So this week you are burning 500 calories, but next week your body has made adaptations and now you will only burn 400 calories per session.  The week after that, only 300 calories.  So now, you are still spending 45 minutes on the treadmill, at the same rate as before but now you are only burning 300 calories when you were burning 500. How is that a good thing?  Again, these numbers are made up, but the point holds true.  Your body has become more efficient at using fat as a fuel source, and since fat loss is our goal that is not a good thing at all.  If we were distance runners, that would be great. We would want to get from point A to point B using as little fuel as possible, but that is not our goal- fat loss it. We want to use as much fat for fuel as possible. Steady state cardio is just not a good choice. #2 Metabolic Effect Zero:  Current fat loss programs as far too short sighted.   They often times only concern themselves with how many calories you burn during a given session. So you burn 500 calories working out- so what? That only represents one hour (or whatever) of your day- what about the other 23 hours? We need to focus on the Bigger Picture here.  Effective fat loss programs concentrate on not only the session itself, but also the overall Metabolic Effect of the program: how many calories we burn over the course of the day.  Let’s take a step back.  Your metabolism is defined as the rate at which you burn calories in a given day.  It should be the goal of your training program to make certain that the Metabolic Effect is a great as possible- that means it should boost your 24-hour metabolic rate. Steady state cardio has been studied up and down, and the net Metabolic Effect is ZERO. That’s right; when you step off the treadmill, you are done burning calories.  Your metabolism is not raised at all.  That does not sound like a bargain to me.  Why not choose a protocol that has been proven to enhance the Metabolic Effect for up to 38 hours?  Hmmmmmm….. Get with the program, look at the bigger picture and get the most from your efforts.  Feel free to contact me for more information. Joshua Carter The Body Transformation Expert Carter Fitness Training joshua@carterfitness.com http://carterfitness.com 818-337-6175 Get It Right Already How effective has your training been?  At Carter Fitness in the first month of 2007 we have lost over 100 pounds! Maybe you should contact us. At Carter Fitness we have the solution: Online Training - Great for those not local! One on One Training Phone Training Nutritional Counseling Carter Fitness in West Hills is up and running strong. We are actually filling up much faster than expected. My staff and I currently have limited availabilities so why not come in and get a FR.E.E test drive of our services? Schedule a session with a qualified trainer to get that fat melted before swimsuit season. Check out http://CarterFitness.com or Reply to this email or just give me a call at 818-337-6175 Nutrition Labels Revealed Eat smart with these 7 pointers If you are like most people then you probably glance at the Nutrition Facts label on foods once in a while. Maybe you check for the number of calories or fat grams that an item contains, or maybe you are watching something specific - like your sodium intake. Whatever the case, it has been proven that those who pay attention to the Nutrition Facts label end up eating healthier. The more familiar you are with the Nutritional Facts label, the more likely you will be fit and healthy. Each Nutritional Facts label has been designed to quickly and efficiently give you all of the important facts about a food item. You just need to know what you are looking for. Read on as we break down the Nutritional Facts label into 7 important facts. Fact #1: Serving Size This small detail skews the entire label if you don't read it closely. An item may seem like it is only one serving, but the Nutritional Facts label will consider it to be 2 or 3 servings. If the label says 100 calories, but there are actually 3 servings, then you are getting a total of 300 calories. Pay close attention to what makes a serving. Fact #2: Calories Most people don't have the time to count every calorie that they put in their mouth - this is understandable. However, you probably have a pretty good idea about the amount of food that you eat each day. When you approach a new item, read the calorie totals on the Nutritional Facts label, and factor the new calories into your daily intake. Steer clear of high calorie items - especially in the form of snack foods. Fact #3: Fat By now you have undoubtedly heard that all fats were not created equal. Here is a quick 1-2-3 breakdown. Limit your intake of Saturated Fats - this deadly fat contributes to heart disease. Avoid Trans Fats at all costs - not only does it contribute to heart disease, it also raises LDL cholesterol (the bad one). Focus on eating monounsaturated and polyunsaturated fats - these don't raise LDL cholesterol and can even help lower blood cholesterol. As you decide what food to include in your diet, keep your eye on the type and amount of fat included in each item. Remember, all fats were not created equal. Fact #4: Carbohydrate Though zero carb diets are losing their momentum, you may have been influenced by the idea that all carbohydrates will make you fat. That is simply not true. It is true, however that some carbohydrates are healthier than others. In fact, medical experts think that excess consumption of refined carbohydrates (such as soda pop, white rice, and white flour) are one of the reasons behind the rise of obesity we see today. Choose fibrous, complex carbohydrates over sugary, simple carbohydrates. Fact #5: Protein The fact stands that most of us are getting plenty of protein in our diet. The problem arises when we examine the source of this protein. Meats and dairy products that are high full of fat may be filled with protein, but they aren't the healthiest form of protein. Choose protein from lean meats, dry beans, poultry, and low fat/fat free dairy products. Fact #6: The Good Stuff Directly beneath the protein count on the Nutritional Facts label you will see the percent daily value of Vitamin A, Vitamin C, Calcium and Iron that the food item contains. These numbers are easily overlooked, but hold great importance to your overall health. The more nutrient-rich food items provide you with the greatest benefit per calorie. Compare food brands and choose the most nutrient-rich option. Fact #7: Evaluate Your Lifestyle Now that you understand the Nutritional Facts label on your food, you may still have questions about how to change your fitness level. Eating right is just one part of the equation in your quest for a healthy, fit body. Exercise is vastly important as well, and happens to be my specialty. If you have questions about how you can get into the best shape of your life, please contact me today. Call or email me today to get started on an exercise program that will greatly improve the way you look and feel. Never say Never! Just because you want to be fit doesn't mean you shouldn't enjoy life! Have a slice of birthday cake and treat yourself to a burger every now and then. When you deny yourself ALL of life's indulgences you will set yourself up for weight 1oss failure. But be smart: have a small piece of the cake and forego fries with that burger! Healthy Fish Fingers Who doesn't love the crispy satisfaction of fish sticks? The problem lies in the fact that fish sticks are typically fried...resulting in more fat than you'd care to know. These Healthy Fish Fingers solve the dilemma by baking instead of frying. It's a great alternative for the family dinner table. The crunchy texture and herby taste will leave a smile on your face long after your plate is empty. Yield: 4 servings Ingredients: 1 pound cod fillets, partially thawed 1/2 cup seasoned low carb breadcrumbs 2 tablespoons grated parmesan cheese 1 tablespoon minced fresh parsley 1 teaspoon grated lemon peel 1/2 teaspoon paprika 1/2 teaspoon dried thyme 1/4 teaspoon garlic salt 1/2 cup 1% buttermilk 1/4 cup plus 2 tablespoons all-purpose flour Instructions: Cut fillets into 3/4-inch strips; set aside. In a shallow bowl, combine the breadcrumbs, parmesan cheese, parsley, lemon peel, paprika, thyme and garlic salt. Place buttermilk in another shallow bowl and flour in a third bowl. Coat fish strips with flour; dip into buttermilk, then coat with crumb mixture. Place on a baking sheet coated with nonstick cooking spray. Refrigerate for 20 minutes. Bake at 425 degrees for 15 - 20 minutes or until fish flakes easily with a fork. Let stand for 2 minutes before removing from baking sheet. Nutritional Analysis: One serving equals 217 calories, 3g fat, 21g carbohydrate, & 25g protein. Do you know anyone who would enjoy this newsletter? Do them a favor and forward this newsletter to them or use the "refer a friend" link below to give them a complimentary subscription. Forward This Newsletter - Refer a Friend	Refer a Friend - Click Here Joshua Carter Body Transformation Expert Email Me My Site 818-337-6175 Successes The Tripps Norm Scot Online Training 2007 Special Right now I am offering the standard 4 week online package for ONLY $150.  For the price of 2 in person session with me, you can have : Personalized Workouts Emailed Directly to You Personalized Nutrition Plan Emailed Directly to You. Customized Supplementation Plan Emailed Directly to You Email Monitoring & Support For a Full Month Complete access to the extensive Video Exercise Database Click Now To Sign Up
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About the Author: Joshua Carter is a certified personal trainer as well as a fitness and fat loss expert. With over 15 years personal training experience, Joshua has developed training & nutrition protocols that have delivered proven results in half the time as traditional programs.  These successful protocols have been shared with a select few trainers who assist Joshua with training at his Carter Fitness in West Hills, California.  His facility offers personal training for those who live near West Hills , Woodland Hills, Canoga Park, Chatsworth and Calabasas. Email: joshua@carterfitness.com Phone: 818-337-6175 Web: http://carterfitness.com

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Joshua Carter   5126 Lankershim Blvd.   North Hollywood   California   91601