Free Protein Recipe Book

I just came across this awesome recipe book. And great news. It is healthier recipes and it is absolutely free!! These recipes come from Prograde Nutrition. Inside you will find delicious recipes for cakes, cookies, brownies, muffins, sweet treats, breakfast recipes like peanut butter pancakes, and homemade protein bars.

That's right, you heard me correct. I am giving you book with 51 recipes for deserts and breakfast ideas. To check out these recipes plus much more just click on the picture below or right click the link and save it to your computer.

Right Click and Save File Here

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator

Four Keys To Live Longer

I think there are two reasons why people decide to start an exercise program and eating healthier. I have a hard time saying which one is perceived as more important surprisingly though. These two reasons are we want to look better and we want to live longer. You would think that living longer would be the most popular choice, but I definitely hear the goal of looking better naked more than living longer.

Let's focus on what should be the more important goal of living longer. Although living longer should not be the only thing we worry about. We want to live a longer, but High Quality of life. Obviously the earlier you start in life with an exercise program the easier it is and the more beneficial it can be. Sometimes when the effects of aging arise, it may be too late to get rid of them and the best you can do is manage them.

Before we go any further, I want to make the point that the keys we are going to discuss here may not make you look younger necessarily. I won't tell you I have a magic cream that will remove wrinkles or tighten your skin. Instead I am going to give you 4 things that if you do you will be more likely to live a longer life and be able to take care of yourself on your own.

These 4 keys came from a Danish study in the American Journal of Clinical Nutrition. They followed 120,852 men and women aged 55–69 who provided information on dietary and other lifestyle habits. Researchers found that those who stuck to these 4 habits lived longer:

1. Adhered to the Mediterranean Diet.
2. Did not smoke.
3. Stayed at a normal weight (BMI of 18-24).
4. Participated in regular physical activity.

It is as simple as that. These four easy habits resulted in years added to their life. In fact they found the mortality rate advancement period was 15 years for women and 8 years for men.

The last 3 habits are pretty self explanatory. Don't smoke, keep your body weight normal, and exercise. The first point may need to further explanation.

The Mediterranean Diet is essential a high fat diet. I know we were told for years that fat is the enemy. Then food products came out that were low fat and we became fatter. Now we are told carbs are the enemy and what happened? We are still getting fatter. (It is time we worry less about what macro nutrients we are getting, and focus on what foods we are eating.)

So I am not saying go out and eat fatty foods all day. In fact this diet is very low in saturated and trans fats. The Mediterranean Diet basically emphasizes eating fruits, veggies, whole grains, olive oil, beans, nuts, legumes, seeds, and herbs and spices.

Here are some keys to following this diet:

• Eat primarily plant-based foods (fruits, veggies, whole grains, legumes, and nuts)
• Replace butter with healthy fats such as olive oil
• Use herbs and spices instead of salt to flavor foods
• Limit red meat to no more than a few times per month
• Eat fish and poultry at least twice a week

So that is it. Follow these steps for a longer and healthy life.

You Stay Healthy San Diego!

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator

3 Steps To Weight Loss

Hey there. I hope you have having a great day so far. I wanted to share some insight with you that I have had during my latest 8 week body transformation challenge. We are currently in the 6th week and I am really excited with the progress everyone has made. We are really seeing some great transformations!

I am definitely beginning to see a trend with people who are the most successful with their weight loss, whether it be from these challenges, or just in general from other clients I work with. Here are the 3 MOST important things you must do before you will lose 1lb. None of these involve exercising or nutrition. Obviously those are huge aspects of the program, but before you even think about working out or dieting, you must do these 3 things:

1. Have a plan.

The good thing with diet and exercise is there are plenty of choices out there. We just need to figure out exactly what you are going to need to do to lose weight. This will be different for everyone. What is the same though, is that everyone must do something different to see a change in their body. If you are trying to lose weight we need a game plan to follow. Think about anything else you want to accomplish in life. How much easier is it if you follow instructions, instead of just figuring it out as you go? Yes I am guilty of throwing out directions and trying to put something together on my own. Ask my wife how that usually goes...

It always helps to have a professional put together a program for you but many of these things you can plan yourself. You must know exactly what type of nutrition program you want to follow and how you are going to increase your activity level. Once you have your plan, you need to schedule it out. Make note of what days you will workout, what day you will start, and what day it will end. Having an end date is critical. You may not reach your goal by the end date, but that is the time you can evaluate how your plan has worked. If it is going great you might continue on with it and create a new end date.

2. Surround Yourself With Good Influences:

There are many studies that have proven, we are very similar to our circle of influences. We tend to be just like the people we associate with. If they are overweight then you will most likely be overweight. There are many, many negative people out there that will try and drag you down. If they can't accomplish something, then they may not want you to be successful either. Make sure the people you are hanging out with are going to support you 100%. If someone is just draining your energy, it is time to decrease the time you spend with them.

3. Believe You Can Do It!

I know this might sound cheesy, but it is true. A few years ago I wouldn't even think about something like this. You just exercise and eat right and you lose weight. I never really realized how powerful the mind and your subconscious can be. When I think back to my high jumping days in college though, this was exactly what I did. I would go to a competition knowing that I would be successful and knowing that I was going to win. And because of this (and my training) I was very successful.

If you do not believe you can lose weight, you will not. If you feel like you are cursed and will just be overweight forever, then you will. We tend to look at others and say how lucky some people are. Ask the most successful people in the world if they got there by luck. Hard work and truly believing you will achieve your goal is what will bring success. Don't look for the easy way out. There is none. Instead of thinking how nice it would be if you lost weight or hit your goal, think how good it is GOING to be when you get there.

Well that is my motivational talk for the week. Now stop reading and get started on your plan.

You stay healthy San Diego!

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator

Newest ACSM Position Statement

The American College of Sport Medicine is one of the leading authorities in the health and fitness industry. The ACSM promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life. The ACSM sets the standard for minimum exercise for increasing healthy lifestyle.

When new research arises they update their position on what type and amount of exercise should be performed. Below is their recommendation for quality and quantity of exercise. This list is not for athletes. This is what is recommended for the average person who is able to exercise. Check this list and see how you compare. If you are performing less than this and are not happy with your weight or fitness level then it is time to step it up.

Cardiorespiratory Training:

• Adults should get at least 150 minutes of moderate-intensity exercise per week.
• Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
• Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
• People unable to meet these minimums can still benefit from some activity.

Resistance Exercise:

• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and power.
• For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
• Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise:

• Adults should do flexibility exercises at least two or three days each week to improve range of motion.
• Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
• Repeat each stretch two to four times, accumulating 60 seconds per stretch.
• Static, dynamic, ballistic and PNF stretches are all effective.
• Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise:

• Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
• Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
• 20-30 minutes per day is appropriate for neuromotor exercise.

I know this seems like a lot of exercise to be a minimum, but all of these can be combined to create more efficient workouts. It is not necessary to workout every single day to achieve these goals.

The workouts that we create at San Diego Premier Training keep this in mind. We know that most people are just too busy to be working out all the time. Instead we create workouts that involve Cardiorespiratory training, resistance training, flexibility, and functional training all in one. You time is precious so the less time you spend exercising the more time you have for other things.

Try one of our workouts out for free. Just visit www.sandiegopremiertraining.com and click on the free workout button to get started.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training

Brand New Weight Loss Studies

Hi there. I hope you are having a great week and are starting to recover from the holiday weekend.

Chances are you put on a few pounds this weekend and are ready to get them off as fast as possible, along with maybe a few more unwanted pounds. I just came across a few great studies in the latest American Journal of Clinical Nutrition that may help you get rid of some unwanted fat or just help you get on a healthy path.

Study 1: Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals

This title pretty much sums up the entire study. Here researchers took a group of individuals and compared their diet and energy expenditure after habitual 4hr of sleep per night and 9hr per night. What they found that participants were eating about 300 calories more per day on less sleep and especially increased their fat intake. The real problem is they did not increase their energy expenditure at all on days they ate more. So this group would gain about a 1lb every 10 days or 30lbs in a year if they were to continue this habit.

This can be an easy fix. Make sure you are getting adequate sleep every night to avoid increased calorie consumption.

Study 2: Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials

Again the title says it all here. In this study researchers wanted to look at green tea's effect on cholesterol levels. Green tea has already shown many great health benefits including possible increased fat burning. This study reviewed 14 eligible randomized controlled trials using green tea. They found that through all of these studies, 1136 subjects, there was a significant reduction in total cholesterol and LDL levels. There was no effect on HDL levels, however.

Study 3: Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality

And our final study involves vegetable consumption, which I know most people tend to struggle with. Asian populations tend to consume large amounts of cruciferous vegetables and other plant based foods. This study wanted to determine the effects of a diet high in these cruciferous vegetables. This is just a family name for certain vegetables. Some of the more popular ones are kale, collard greens, cabbage, brussel sprouts, cauliflower, and broccoli.

This study observed women for 10 years and evaluated diet program. They found that those who consumed higher cruciferous vegetables and fruits lived longer and were less likely to suffer from cardiovascular disease.

I know these three studies are a little random but I thought they are very useful tips for anyone trying to live a healthier lifestyle. Key points:

1. Sleep more
2. Drink Green Tea
3. Eat more vegetables

You stay healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator

Vitamin D Levels And Postmenopausal Women

Vitamin D has gotten more and more attention in the health industry and for good reason. Vitamin D is a fat soluble vitamin that is responsible for regulating calcium amounts in the blood, plays a role in growth and remodeling of bone, reduces cardiovascular disease, improve your immune system, reduces your risk of certain cancer, improve skin complexion, prevents muscle tension, and aid with weight loss just to name of few benefits.

More people are realizing that they actually have a Vitamin D deficiency. Vitamin D can be found in foods such as milk, fish, mushrooms, and eggs or taken as a supplement. Vitamin D is also produced in the skin when you are exposed to UV rays from the sun or from an artificial source. You may become deficient if you:

1. Don't consume the recommended levels through food or supplementation.
2. Do not have enough exposure to sunlight.
3. Do not have dark skin complexion.
4. Have kidney problems and cannot convert Vitamin D to its active form.
5. Cannot adequately absorb Vitamin D through your digestive tract.
6. Are Obese.

Even if you do not fit in any of these categories it is still a good idea to regularly have your blood tested to determine your Vitamin D levels. I actually had mine tested and found that my levels were on the low side.

A recent study looking at overweight postmenopausal women found so very exciting news on the vitamin. The study took a group of women and divided them into 4 groups. A diet only group, an exercise only group, a diet and exercise group, and a control group. The study found that no matter how you did it (exercise, diet, or both) those that lost weight saw an increase in Vitamin D levels. In fact, women who lost <5%, 5–9.9%, 10–14.9%, or ≥15% of baseline weight had mean increases in Vitamin D levels of 2.1, 2.7, 3.3, and 7.7 ng/mL, respectively.

So if you have never check your levels I highly recommend looking into it. If they are low there are plenty of things you can do to increase them. Start with a diet high in Vitamin D and exercising in the sunshine. Catch this problem before you experience any of the symptoms of Vitamin D deficiency.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training

Change Your Metabolism

When talking fat loss, we hear the word metabolism get thrown around. You might hear that certain foods or supplements boost your metabolism or that as you age your metabolism will slow down. There are a lot of claims out there that probably can't be back up very well, but one thing is for sure. Your metabolism play a vital role with weight loss.

I read a great article by Dr. Len Kavitz (no not the singer) that really did a great job summing up metabolism. Here are some pieces from that article.

First we need to look at what is your metabolism. Your metabolism is basically the sum of all the chemical reactions in your body. It requires energy for these reactions to take place. This energy comes from calories. So if you have a higher metabolism you burn more calories. This is why it is so important for weight loss. When we look at how many calories you burn during the day, about 60% comes from you Resting Metabolic Rate (RMR). The rest comes from the thermic effect of exercise and spontaneous activity (30%), and the thermic effect of food metabolism (10%). So you can see your metabolic rate plays the biggest role in burning calories. So it is simple... To lose more weight keep your RMR high. Below are some things to consider to keep that metabolism burning:

Diets will slow down your metabolism. By decrease what you eat you are actually slowing down your metabolism. This is very hard for people to understand. If you diet without exercising your can reduce your metabolic rate by 20%. Yes you lose weight initially, but you will not continue to lose weight at the same rate. Exercise has been shown to preserve muscle which will prevent your metabolism from slowing. This is why you SHOULD NOT diet without exercise.

If you are performing cardio and strength training exercise you can see your metabolism increase by about 250-300 calories per day. This will add up quickly if you are trying to lose weight. So again DO NOT diet without exercise. I promise you will not hit your weight goal.

There are certain foods that may help increase metabolism but the increase is slight. The most common ingredients that may assist with fat burning include green tea, caffeine, and capsaicins (found in hot peppers). Research shows that these may increase metabolism up to about 4-5%. This is about 50-100 calories per day, depending on where you RMR is. So yes they can help but these are not huge numbers that will just melt fat away. Most research is really needed to show the effectiveness of these aids but they are generally safe.

So here is the bottom line with your metabolism. Severe diets without exercise will slow down your metabolism, cardio and strength exercise and increase it, and some supplements may help a little bit.

You Stay Healthy San Diego,

Mike Deibler
San Diego Premier Training
My Workout Creator