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!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/1204903122_morning-exercises-1.jpg|title=1204903122_morning-exercises-1|height=230|style=margin: 3px; float: left;|alt=|width=172|class=alignleft size-medium wp-image-97|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/1204903122_morning-exercises-1.jpg!Ben Greenfield is a featured contributor on the TrainingPeaks blog at http://www.blog.trainingpeaks.com. Here is a recent post:<br/><br/>Q: Should I exercise in the morning or the evening?<br/><br/>A: Depends on your goals! If you are exercising for sports performance and want to be able to achieve the highest possible intensities during your routine, then the optimal time to exercise is when your body temperature is at its highest. For most people, this is about 4p to 5p in the afternoon. On the other hand, your body temperature is at its lowest just before you wake, so rolling out of bed for an interval training session may not be the best idea. In addition, research has shown that your aerobic capacity, strength output, and sprint capabilities are also higher in the afternoon (but only by 4-5%).<br/><br/>Conversely, morning exercise does has benefits. By jump-starting your metabolism and increasing your core temperature early in the day, you increase your post-exercise oxygen deficit and calorie-burning rate throughout the remainder of the day. Therefore, if you are trying to lose weight or burn fat, a morning exercise session can be highly effective. Psychologically, you may be more likely to exercise in the morning, versus after a hard day of work, when your mind and body may be tired or you may have too many other duties to fulfill. It doesn't matter if you're able to exercise with higher intensity in the afternoon if you never actually get around to doing it!<br/><br/>The ultimate combination, and the system I implement for my clients who want simultaneously build fitness and burn fat, is an aerobic morning exercise session of 30-60 minutes, followed by a more intense interval, sport-specific, or resistance training session in the late afternoon or evening.<br/><br/>Do you have a question for Ben? E-mail ben@bengreenfieldfitness.com.

 

260 Views 4 Comments 0 References Permalink Tags: news, fitness, calories, metabolism, benefit, evening-exercise, morning-exercise

!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/blue-gymsticksmall1.jpg|title=blue-gymsticksmall1|height=208|alt=|width=352|class=alignleft size-medium wp-image-95|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/blue-gymsticksmall1.jpg!In this week���s *Podcast Episode #12:*<br/><br/>*New Content: The Healthy Traveler and tips from Warsaw, Poland.<br/><br/>Listener Q&A: Butter vs. Olive Oil, Regular Energy Gel vs. Caffeinated Energy Gel with Protein<br/><br/>Featured Product:* Ben Greenfield���s #1 Recommended Portable Exercise Device - The Gymstick! Click here to find out more about this fantastic new product.

 

252 Views 0 Comments 0 References Permalink Tags: podcast, gu, roctane, branched-chain-amino-acids, elastic-band-exercise, caffeinated-energy-gel, travel-exercise, energy-gel, butter-vs.-olive-oil, gymstick, healthy-traveling, portable-exercise-device, protein-exercises

!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/carryonbag.png|title=carryonbag|style=margin: 3px; float: left;|alt=|class=alignleft alignnone size-medium wp-image-87|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/carryonbag.png!Summer air travel can be the bane of your healthy living quest. While at home, the consistency  of your exercise and nutrition habits offers a reliable means of maintaining wellness. But once you hit the runway, everything changes. For  a better idea of what I mean, perhaps you should read an article from the Pacific Elite Fitness archives, titled "How To Get Fat When You Fly ".<br/><br/>The purpose of the next few blog posts (appropriately named in a series called "The Healthy Traveler"), is to allow you to follow me, Ben Greenfield, on a six day excursion to and through Poland, where I will be attending my brother's wedding.<br/><br/>In this first post, we'll inspect 8 Essential Items in the carry-on bag of The Healthy Traveller. The following items are not necessarily the most ideal, the most useful, or the most practical but they are exactly what lies in the carry-on bag beneath my feet as I write this article...<br/><br/>1) Two yams. Quick! You're rushing out the door and realize you have no food plans for the flight. While microwaving may not be the healthiest option for cooking food, a fast nuke can make for a healthy meal later in the day. 2008 Olympic 100 and 200 meter gold medalist Usain Bolt swears by yams, and I happen to always have a couple around. If I don't have the chance to bake at 400 for an hour, I microwave for 12-15 minutes and throw into a ziplock bag. For sweet (breakfast), you can down these with a pack of honey and a sprinkle of cinnamon from the airport Starbucks. For savory (lunch or dinner), lightly sprinkle with salt, and a small amount of ketchup. A great meal for the airport, packed with dense vitamins, minerals, and nutrients.<br/><br/>2) Four Bumblebars . High in good fats from their generous nut and seed content, Bumblebars are my healthy bar of choice, and the Chocolate flavor pairs fantastically with a cup of black coffee.  Other good brands include Larabar, Hammerbar and Biobar. When choosing energy bars, look for:<br/><br/>-Primary carb source (at least 3g of fiber or more) from whole grains like brown rice, oats, bran, barley, rye, buckwheat or whole wheat flour.<br/><br/>-Primarily sweetened by natural sugars (preferably 15g or less): dried or fresh fruit, fruit juice, purees (fructose), milk (lactose) or honey.<br/><br/>-Contains lean protein sources such as whey, soy, casein or eggs.<br/><br/>-Monounsaturated fat sources like nuts and seeds, nut butters or flaxseed.<br/><br/>-Limited in ingredients like wheat flakes, rice, white flour, high fructose corn syrup, sugar, dextrose, malitol, malt syrup, artificial sweeteners, preservatives and colors, saturated/trans fats, palm kernel oil, hydrogenated vegetable oil or extra calories from chocolate, caramel, frosting, or icing.<br/><br/>3) An orange. Fruits will give you fiber, more vitamins, and immune-boosting Vitamin C (important in that passenger-crammed airplane space). Try to travel with "peel-fruits" like oranges or grapefruits. Bananas tend to get a bit mushy when thrown around in your luggage.<br/><br/>4) Ziplock bag of Brazil nuts and almonds. Nuts are a good source of both healthy fats, as well as low-glycemic index carbohydrates, offering blood sugar stabilization during that long flight. I'm a very big fan of Brazil nuts, which are high in selenium, a potent anti-oxidant that fights many of the free radicals generated during physical activity and daily metabolism. However, they are expensive, so I mix with almonds, another healthy nut. Avoid peanuts, which are higher in toxins and pesticides.<br/><br/>5) Elastic band . Elastic bands are highly portable, very light, and give you access to a variety of exercises that simulate a typical gym workout. In Chicago O' Hare, I performed this 20 minute circuit three times through, under the stairwell in the B concourse: 20 Push-ups, 20 Reverse Pull-Ups, 20 Elastic Band Overhead Presses, 20 Walking Lunges, 20 Elastic Band Torso Twists, 20 Elastic Band Rows.<br/><br/>6) Actionwipes. I've blogged about 'em before. After I finished my elastic band workout, I had 5 minutes to catch the flight to Dusseldorf, Germany. I had both the Actionwipe spray and the Actionwipe wipes in my carry-on. I made a quick trip to the bathroom on my way to the gate and wiped myself down with the clean, fresh scent of Eucalyptus and Tea Tree oil, natural anti-fungals and anti-septics. Use discount code BGF for a 10% discount.<br/><br/>7) Tube of* UHydration .* This a new product that is a blend of electrolytes and vitamins. You add it to water, and get the equivalent of something like Vitamin water, except without the nasty chemically artificial sweetener taste and no calories. This stuff is sweetened with Stevia Leaf Extract, and contains Vitamin A, C, B-6, B-12, Thiamine, Riboflavin, Niacin, Folate, Pantothenic Acid, Magnesium, Zinc, Sodium, Potassium, and Choline. Tangerine-Ginger is my flavor of choice today.<br/><br/>8) Wax Ear-Plugs and EyeMask. Deep, rapid-eye-movement sleep is essential to immune-system health and muscle repair and recovery.  Inadequate sleep affects insulin sensitivity, appetite control hormones (increased leptin, decreased ghrelin), weight loss hormones (decreased testosterone, increased cortisol) and appetite neurotransmitters (decreased GABA, serotonin, dopamine). Since noise and light are major disruptions to deep REM sleep, you'll be healthier if you can block these out.<br/><br/>That's it! Remember, being healthy is about making those tiny extra efforts that ultimately leave you with soaring energy levels and mental clarity, low annual health care costs and peak physical performance.<br/><br/>I'll teach you more with each post from The Healthy Traveller during this week's adventures in Poland...

 

276 Views 0 Comments 0 References Permalink Tags: news, nutrition, featured-products, airplane-nutrition, healthy-airplane-meals, nutrition-airplane, travel-healthy, carry-on-baggage, elastic-band-workouts, deep-sleep, travel-workouts

In *this episode,*http://www.bengreenfieldfitness.com/BenGreenfieldFitness11.m4aBen Greenfield interviews Steve Davison of Impulse Power on how inertia can be used in training for general fitness and sports performance. Also, a listener Q&A about how to choose the best supplements when cash is limited.

Mentioned in this episode:<br/><br/>-Impulse Power website<br/><br/>-Enerprime and EnerEFA  supplements<br/><br/>Please ignore this last line of code below. It is merely designed to make this podcast available at Podcast Alley.<br/><br/>[ My Podcast Alley feed! | http://www.podcastalley.com/] {pca-cdd246791c13e3f9fe66b62c9cc4c74a}

 

188 Views 0 Comments 0 References Permalink Tags: podcast, core-workout, sports-performance, gravity, impulse-power, impulse, general-fitness, inertia, ironman-canada

A Complete Core Workout

Posted by pacificfit Aug 19, 2008

httpv://www.youtube.com/watch?v=5lxf_6Q7b6k<br/><br/>You can do this comprehensive abdominal and low back workout with a dumbbell, but it works much better with the medicine ball that features a handle. Just go to *PerformBetter's website*, and click on medicine balls, then look for the First Place Core Medicine Ball. A kettlebell would also work well.

 

267 Views 3 Comments 0 References Permalink Tags: videos, ab-workout, narrow-waistline, fat-burning-workout, core-workout, core-routine, abdominal-exercise-video, exercise-video, low-back-strengthening, stomach-flattening

In this *podcast*:<br/><br/>News From BenGreenfieldFitness.com<br/><br/>-Shape21 Book Giveaway (http://www.shape21.com )<br/><br/>-Ben Greenfield's Twitter page (http://twitter.com/bengreenfield). <br/><br/>*Question of the Day & Interview <br/><br/>-* Pill poppin' with Wesley and Ben<br/><br/>*Link to Supplement Article <br/><br/>- click here<br/><br/>The Synergy System <br/><br/>- *click here for more details*<br/><br/>!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/pills1.jpg|title=pills1|alt=|class=aligncenter size-medium wp-image-81|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/pills1.jpg!<br/><br/><p style="text-align: left;">Products mentioned in this show...<br/>*</p><br/>Hammer Gel Race Caps - improves mitochondrial      activity (slow twitch muscle oxidation capacity), also great for      controlling effects of aging - order from http://www.hammernutrition.com ,      discount code 80244<br/><br/>Hammer Gel E-caps - electrolytes during      race/longer training sessions - order from http://www.hammernutrition.com ,      discount code 80244<br/><br/>Carlson's Norwegian Salmon Oil - omega 3 fatty      acids for antioxidant and joint health - order from http://www.hammernutrition.com ,      discount code 80244<br/><br/>Millennium Sports Kreaceps - creatine, load for      7 days prior to race to improve muscular force contraction; primarily for      wattage on bike, force production on run, etc. - order from http://www.millenniumsports.net or by calling 1800-249-7918.

Millennium Sports Citruvol - citrulline/nitric oxide, load      for 7 days prior to race to improve lactic acid clearance; speeds up      ammonia reduction, decreases burn in legs - order from http://www.millenniumsports.net or by calling 1800-249-7918.

Millennium Sports Carnage - alanine, load for 7      days prior to race to increase intramuscular nitric oxide levels;      enhances glucose and muscular oxygen uptake - order from http://www.millenniumsports.net or by calling 1800-249-7918.

Millennium Sports Cordgyen5 OR the new Cordygen      VO2 - cordyceps, load for 30 days prior to race to improve adrenal      activation of lung tissue and enhance VO2max - order from http://www.millenniumsports.net or by calling 1800-249-7918.

Millennium Sports Somnidren GH ��� take 15 minutes      prior to bed on an empty stomach (no eating for 2 hours prior) to optimize      recovery, deep sleep, and growth hormone release while sleeping - order from http://www.millenniumsports.net or by calling 1800-249-7918.

WickedFast RecoverEase - branched chain amino      acids, take 4 on training days to enhance recovery, take 8 after a race -      order from http://www.recover-ease.com

Impax ProstElan - prostate anti-inflammatory for the long time spent in the saddle or for frequentl exercising males - order as "autoship" from 1-800-78-IMPAX: tell them your "enroller number" is 13372 and your "sponsor number" is 12228.

Impax EnerPrime - superfood multi-vitamin, too many benefits to list, but primarily for immune system integrity - order as "autoship" from 1-800-78-IMPAX: tell them your "enroller number" is 13372 and your "sponsor number" is 12228.

Impax DeltaE - only take as ergogenic aid for caffeine and vitamin B12 megadose content 30-45 minutes prior to race - order as "autoship" from 1-800-78-IMPAX: tell them your "enroller number" is 13372 and your "sponsor number" is 12228.

Impax EnerEFA ��� vegetarian alternative to fish oil, this capsule contains evening primrose oil and flaxseed oil, and should be taken in the morning with breakfast - order as "autoship" from 1-800-78-IMPAX: tell them your "enroller number" is 13372 and your "sponsor number" is 12228.

Mt. Capra Probiotics ��� enhance      digestive health, especially useful if you need to take antibiotics and      want to maintain healthy balance of good bacteria in the stomach. More      information at www.mtcapra.com .<br/><br/><!EndFragment>

 

266 Views 3 Comments 0 References Permalink Tags: news, podcast, recovery, electrolytes, essential-fatty-acids, ergogenic-aids, alanine, creatine, superfood, prostate-health, branched-chain-amino-acids, dietary-supplements, anti-inflammatories, nutritional-supplements, glutamine, probiotics, citrulline, coenzyme-q10, fish-oil, multi-vitamin

httpv://www.youtube.com/watch?v=dQHTexzoREw<br/><br/>In the recent podcast episode #9, I interviewed US National Swim Coach Jerry White, who spoke about the use of magnets during exercise. He introduced the theory that exposing the body to magnetic fields during exercise can enhance flexibility, improve muscular stability and enhance lactic acid clearance.<br/><br/>It turns out that 41 year old Olympic swim phenom Dara Torres actually utilizes magnets for sports performance! Check out the picture below, where she is wearing a magnetic bracelet. In the youtube video above, you can also see her working out with a magnetic bracelet.<br/><br/>!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/danatorres.jpg|title=danatorres|style=border: 0pt none; margin: 0px;|alt=|class=size-medium wp-image-79|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/danatorres.jpg!<br/><br/>I've actually found a source for the bracelets. Click here  to check it out.<br/><br/>Also, there is an actual series of wraps that you can wear on your body after exercising, which I've started to utilize for recovery.* Click here * to check them out.

 

227 Views 1 Comments 0 References Permalink Tags: news, featured-products

Twitter and a Free Book

Posted by pacificfit Aug 10, 2008

!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/shape21webbookcover.gif|title=shape21webbookcover|height=413|style=float: left;|alt=|width=370|class=alignleft alignnone size-medium wp-image-76|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/shape21webbookcover.gif!*Want to win a free book? <br/><br/>You're in luck! In exactly 2 weeks, on August 24, at noon, Ben Greenfield will be selecting the top 3 blog comments of the entire 2 weeks and sending the authors a copy of Shape21: The Complete 21 Day Lean Body Manual. Your comments can be questions for Ben, analysis of recipes or articles, or even how you felt after performing the workouts in the Video section on BenGreenfieldFitness.<br/><br/>So what is Shape21? *This book includes exact day-by-day instructions with meal plans, recipes, grocery shopping lists, cardio routines, resistance training workouts, and exercise photos. Each day for 3 weeks, you find out how to shed maximum fat and achieve ideal muscular tone. No guesswork involved. Click here for more info on the Shape21 program by Ben Greenfield.<br/><br/>*And remember to post a comment on the blog. *It's the only way to win a free copy!<br/><br/>P.S. Ben Greenfield is now posting mini-tips on nutrition and fitness at http://www.twitter.com/bengreenfield . Don't know much about Twitter? That's OK. Just go to the page to learn more. It's the easiest way for you to follow expert advice for free!

 

211 Views 0 Comments 0 References Permalink Tags: news, nutrition, featured-products

!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/img_science_olive_oil.jpg|title=img_science_olive_oil|height=195|style=margin: 5px; float: left;|alt=|width=270|class=alignleft size-medium wp-image-75|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/img_science_olive_oil.jpg!In this *podcast episode*, Ben Greenfield introduces the concept of a MUFA, and why it may be the key to turning on the body's fat burning process. Also, a review of the new content at BenGreenfieldFitness.com (including the *forum*, the FAQ , and the *discount* page), and most significantly, an interview with Jerry White - a specialist in cutting-edge recovery techniques that go far beyond icing, stretching and massage!<br/><br/>Later this week, look for more content on the recovery techniques discussed in the interview with Jerry White.

 

304 Views 5 Comments 0 References Permalink Tags: water, podcast, recovery, sleep, infrared, ben-greenfield, monounsaturated-fatty-acid, new-content, magnet

httpv://www.youtube.com/watch?v=KzQfPdlQxZk<br/><br/>On today's blog, I've posted the latest video in this series, which uses the JC All-Purpose Exercise Band from Perform Better . At the bottom of this post, I've included a *video file *that gives step-by-step instructions on how to find this band at the website (or just click here for the video file) The band used in the video is "Orange" medium resistance.<br/><br/>Perform each exercise in the video at a high rep range of 30-50 reps (I perform 50 in the video), and do the circuit two to three times through with minimal rest.<br/><br/>Exercises:<br/><br/>1) Swim forward chest press<br/><br/>2) Swim back reverse pull<br/><br/>3) Overhead extension<br/><br/>4) Kneeling swim back reverse pull<br/><br/>5) Oblique chop high-to-low<br/><br/>Enjoy your workout!<br/><br/>P.S. Not sure if anyone has been to my multi-sport strength training channel at *http://www.youtube.com/thestrongtriathlete*, but on that site I post workout videos for triathletes, and anyone else who wants to get in fantastic shape with highly effective 20-40 minute workouts. Check it out.

 

273 Views 3 Comments 0 References Permalink Tags: news, nutrition, videos, ben-greenfield, strength-training-for-swimmes, perform-better, exercise-band, resistance-exercises, swim-performance-triathlon, workout-video, jc-power-band

In this week's podcast: !http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/cherries.jpg|title=cherries|style=border: 5px solid black; margin: 5px; float: right;|alt=|class=alignright alignnone size-medium wp-image-68|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/cherries.jpg!

-Fruit Q&A- can you eat too much of a good thing?<br/><br/>*-Interview with The Balanced Athlete's Johnny Gillespie<br/><br/>-Interview with Therapeutic Approach therapist Tim Gilreath<br/><br/>-Review of CherryPharm<br/><br/>Links in this podcast:<br/><br/>http://www.cherrypharm.com - use 5% discount code "bgcherry"
<br/><br/>http://www.balancedathlete.com <br/><br/>http://www.therapproach.com *

 

361 Views 0 Comments 0 References Permalink Tags: yoga, injury, performance, podcast, calories, antioxidants, fruit, massage, cherry-pharm, ben-greenfield, cherries, watermelon, glycemic-index