Periodization Training: A Body Building Perspective

If you divide your yearly training into phases or cycles, you'll maintain a better mental outlook, more motivation and your body will also respond better physiologically.

The first phase of training is the one that builds muscle size and pre-orients your muscles to be geared up (condition-wise) to go for strength and power which will theoretically allow you to even add more muscle size. Plus, you will condition your tendons and joints to handle the stresses of heavier weights to come.

It is recommended that you do 6-15 reps per set for size with the great majority of reps falling somewhere from 8-12 reps. Try 3-4 heavier "work" sets after a systemic warm-up plus 2-3 warm-up weight sets per exercise. As you might note, so far this sounds pretty much like a standard common sense bodybuilding workout.

The strength and power phases are next. This will be another 8-week cycle. To develop strength and power, the greatest athletes in the world generally work with 2-6 reps. Since we are geared to bodybuilders we adjust this slightly and in this phase, we advocate 4 - 5 sets of 5 - 7 reps. Here is how this cycle works. We'll use our previous example for the Bench Press where you ended Phase 1 at 235 for 10 reps. Do an active system warm-up, then with weights 95 x 10 and 155 for 10. On your final warm up set do 205 for 6.

Then go to your "target weight" which is actually only 10-lbs. above the weight you ended up at sets of 10 in your first phase. So, start at 245-lbs. x 3 sets of 5-6 reps. You are leaving yourself some extra so you continue to gain positively all the way through the cycle.

In physics, work is a measure of force and distance. (w = f x d). Power means doing a specified amount of work per unit time. If you can move mass M over distance D in 10 seconds and then (after training) move the same mass M the same distance D, but do it in 5 seconds, you are twice as powerful!

Our experience has been to spend a maximum of four weeks in the power phase and to use 2 -3 reps in benches and deadlifts, 3 - 4 reps in the squats and bent-over rows, and 5 - 6 reps for all other exercises. Again, follow your 2-3 warm-ups, and 3 power work sets and then do a down set of 10 reps with about 70% of your target weight, just as you did in the strength phase.

Phase 4 is the rest cycle, a must for great results and essential for building strength and lean mass. Be sure to add about a week of rest into your online workout program, about 1 week every 12. You'll love the way you feel afterwards!

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Creatine : Still the best Workout Supplement for strength, power, size and recovery

In the past decade, the sports and fitness world has seen many performance enhancing supplements arrive on the scene as the quest for maximum possible performance from the human body continues. Since I became a personal trainer 17 years ago I have personally seen and used dozens of different supplements, as much out of curiosity as to "what's new" as a desire to improve my performance and physique. From energy drinks to prohormones to protein supplements to nighttime recovery, I have experimented with many, and found a lot that I have chosen to keep using. Above all of them, however, the one constant that has ALWAYS been present since the very first time that I used it is creatine. It has proven to be one of the effective and safe supplements available when used properly. I always feel stronger and recover quicker using creatine when I participate in any kind of training that requires strength or quick bursts of anaerobic power. Any workout I do in the weight room or when rock climbing feels incredibly enhanced when I supplement with creatine, and I have no problem as an online personal trainer recommending this product to healthy individuals who can safely take the recommended dosages supplied by the manufacturers. I always say to people, it is your responsibility to make sure that you are a healthy individual who is cleared medically to participate in the high intensity training made possible by safe and proper creatine supplementation.

I remember the first time I took creatine back in 1995, and I did a leg press exercise as my first set of the workout. I easily lifted 10% more weight that I had been lifting before that day, and found I could do over 20% more repetitions per set with weights that I had been using. WOW! It was a very strange feeling to have that effect only minutes after taking the product. It was like a wonder pill, in some ways. As someone who loves lifting weights and being strong, it was a huge psychological boost to feel that different so quickly. Creatine has literally been a part of my training regimen ever since that day.

What was going on was that the main ingredient in the creatine supplement, creatine monohydrate, was enhancing my muscles' ability to produce effort before fatiguing. The monohydrate component of creatine monohydrate combines with the most immediate metabolic byproducts of intense muscular effort during exercise, which turns a large percentage of the byproducts right back into usable muscular energy. The muscle is able to lift more weight and fatigues later than without the supplement being present. My experienced increase in performance of 10-20% was right in line with what is the usual benefit.

The initial advantage to being able to lift more weight and do more repetitions is obvious: the body gets a better workout and a better stimulation to improve its performance levels. In addition to this first benefit, creatine also serves to pull more body water volume into the muscle cells, creating a fuller feeling of firmness in the muscle belly, which looks and feels good to the person using it. Muscle recovery is enhanced as well, so not only are the workouts better, the recovery from these workouts is quicker. Performance and cosmetic results are greatly enhanced.

Creatine supplements are always evolving coming onto the market in forms that manufacturers claim improve their results. They are now frequently combined with other performance enhancing ingredients in a single supplement to create amazing feelings of "pump" during a workout. And these latest versions of creatine supplementation are very effective and I have tried most of them. In the end, the actual way the creatine itself is acting upon the body and its effectiveness are largely unchanged from when I used it for the first time. It is a very effective and safe supplement when the manufacturer guidelines for use are followed or it is used in conjunction with a certified personal trainer.

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SciFit Products 20% Off for the Next 48 Hours

SciFit Products 20% Off for the Next 48 Hours

Now, for just the next two days receive 20% off all Scifit products when you use coupon code 2002. Plus, if you order today all orders over $75 will receive a free bottle of Once Daily Multivitamin.

SciFit has long been one of leaders on the cutting edge of sports and health nutrition. Sci-Fit offers over 600 products to fit every athlete, no matter what the sport or level of competition.

Featured Products: Kre-Alkalyn 1500, Beta Alanine 2000, Hunger Strike, Kreation, & SER 5

See the Complete Line of Scifit Products

20% Off Scifit Products when you use coupon code 2002

Free bottle of Once Daily Multivitamin with every order over $75

EcdySterone 300 Clinically Outperformed Steriods with No Side Effects Sci Fit’s EcdySterone 300 is a product that finally offers the necessary dose of 20-Beta-Hydroxyecdysterone (a.k.a. ecdysterone) to achieve the numerous benefits uncovered through years of scientific testing. Sci Fit is one of the first companies to utilize advances in standardization techniques now available that enable production of a high dosed product that costs less than the steroids it clinically outperformed!

Ephedra Free Weight Loss Sci-Fit’s Thermal Cuts (Ephedra Free) is a natural formulation which may enhance energy levels, improve mental alertness, and increase fat utilization. If you are looking to use a safer ephedra free fat burner, Sci-Fit’s Thermal Cuts (Ephedra Free) is the product for you.

New Sci-Fit Supplement ReviewSci-Fit Nutrition has been a leader in the sport and nutrition science industry for years. Scifit recently released new products on the cutting edge designed to support athletes, fitness enthusiast, and people needing to lose weight the competitive advantage they need to be successful. Sci Fit understands what the weekend warrior to the stay at home mom need to achieve their health and fitness goals. Listed below is a review of new products by Sci-Fit.

Thermal Cuts

Scifit has released an all natural blend of herbs designed to increase energy, enhance the focus of the mind, and increase your ability to utilize and burn more fat. Thermal Cuts was formulated to offer a safe and effective weight loss solution that is ephedra free. What makes Thermal Cuts so effective is 8 optimized fat loss and energy boosting herbal ingredients. With Sci-Fit’s Thermal Cuts you will feel your body’s increase in energy as you burn away fat from your body.

Training Paks

With Sci Fit Training Pak you get the exact right blend of essential nutrition your body needs for optimal performance. Training Pack is the perfect nutritional starter for any male or female athlete. The more physical activity you do the more your body craves vital nutrients to rebuild and perform. Training Pak delivers in each pack a complete vitamin and mineral profile, creatine monohydrate, glutamine, and essential whey protein to rebuild muscle tissue. The best part of Training Pak is that you can get the nutrients you need in a simple and easy to take serving once a day. »MORE

The Differences Between Synthetic and Natural Nutritional Supplements

As online dieticians, we always establish the first things first: whole foods. The majority of your nutrition should come from sources of whole grains and fresh fruits and vegetables, followed by lean protein and healthy fats. Then, to compensate for the deficiencies in our diet, or damage caused by toxins and free radicals in our body, we need to add multivitamins and anti-oxidants. Some supplements may help ensure that you get adequate amounts of essential nutrients or help promote optimal health and performance if you do not consume a variety of foods in proper amounts. Dietary supplements are not intended to treat, diagnose, mitigate, prevent, or cure disease. In some cases, dietary supplements may even have unwanted effects. Then there is this question: Which are better, "synthetic" or food-based "natural" dietary supplements? The proper nutritional program is essential to an effective online diet plan.

As with most research, both sides are supported and rebutted. Currently, the definition of "natural" in foods and dietary supplements has not been established by the government. Therefore, the interpretation can vary greatly. There is a common misconception that "natural" vitamins and minerals are extracted from plants in their pure form and as such are superior to "synthetic" vitamins and minerals, which are made in a laboratory. This can be misleading because it is not possible to extract pure vitamins from plants without considerable amounts of chemical processing. Also, the biological activity of a compound has nothing to do with its source, but is determined by its chemical structure. So really, whether the chemical originates from a leafy plant or a test tube, it is the same compound.

Some vitamin and antioxidant compounds can be efficiently synthesized in factories to produce products that are identical in chemical form to those found in nature and that are pure and fully safe. Some synthetic vitamins are preferentially absorbed over food sources and vice versa.

Folic Acid, for example, is preferentially absorbed and utilized over natural food folates that must go through several conversion processes to be utilized as folic acid.

Vitamin E, a fat-soluble vitamin, exists in eight different forms. Each form has its own biological activity, which is the measure of potency or functional use in the body. Alpha-tocopherol is the name of the most active from of vitamin E in humans. It is also a powerful biological antioxidant. Vitamin E in supplements is usually sold as alpha-tocopheryl acetate, a form that protects its ability to function as an antioxidant, and is sometimes derived from soy. The synthetic form is labeled "D, L" while the natural from is labeled "D." The synthetic form is only half as active as the natural form.

There are no known differences in the biological activity of natural and synthetic L-ascorbic acid (vitamin C). As reported by the Linus Pauling Institute, a study in 68 male nonsmokers found that ascorbic acid consumed as cooked broccoli, orange juice, orange slices, and synthetic ascorbic acid tablets are equally bioavailable, as measured by plasma ascorbic acid.

Most important: since the FDA doesn't regulate nutritional supplements, look for ones that offer purity, safety, effectiveness, bioavailability, and whether natural or synthetic, ones that are best absorbed and utilized by the body. Such standards may be upheld when a product has a GMP (good manufacturing practice) seal on it, is potency guaranteed and may also be reviewed by the following organizations:

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Beta Alanine 2000 Greater Endurance Canyoneering or Hiking

Benefits of Online Personal Trainer

Having an online personal trainer is fast becoming the preferred way to hire a personal trainer. LIVE was designed to offer everything that a person can get at a gym, online. An online personal trainer allows more flexibility with our busy and every changing lifestyles.

Online personal training allows for fitness to be performed on your time while still receiving the professional support and instruction that allows for successful weight loss and fitness performance.

Affordable Price

LIVE offers their online personal trainer programs for less than a gym membership. For only $9.95 you can have your own personal trainer. With the Live Lean program you can interact daily with your own personal trainer for less than one hour with a trainer. The best part, is that all LIVE plans include a dietician as well. You actually get a personal trainer and a dietician at this great value.

Workout from Anywhere

LIVE's online fitness plans can be performed anywhere. They are designed with manual equipment for you to workout at home or take your workouts to the gym. Also, because the workouts are online you can access them when traveling and still get your workout in. The exercises could even be performed in a hotel room!

Descriptive Instruction

People need to know how to do the exercises. Every exercise includes 3-5 photos of a real person performing the exercise, comprehensive description, and real person video with audio. No computer graphics, real people showing you how to perform every exercise. The best part is that the exercises can be downloaded to an IPOD or PDA and be taken with you.

Targeted heart rate training allows for every workout to burn optimal amounts of fat and calories. Never train and work hard with no results. With a specific heart rate zone each workout has a specific goal which challenges your metabolism to improve in the most effective way possible.

Personal Support

The most overlooked aspect of success results is support. Even Tiger Woods, the best golfer in the world, has a coach. So often having a professional coach is too expensive for most people. With online personal training you can have the support necessary to achieve your results at a price you can afford. No one is successful on their own.

When looking for an online personal trainer, important to find a program that offers a complete health, strength, cardio, and nutrition plan. A synergistic blend of the proper health aspects maximizes your ability to achieve your results in the fastest way possible.

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Zone Training for beginners to maximize workouts

Like Training programs that are based upon maximum heart rate, Anaerobic threshold (AT)-based training zones are relative to varying levels of intensity, each of which serves different training objectives. Each of these zones develops essential physiological functions that contribute to good health and improved fitness, especially the possibility of weight loss. So you should never limit your training to a single metabolic zone, although you may exercise predominantly in one zone for a given time in order to reach specific training objectives.

Except for rank beginners or people with health related limitations, all levels of intensity are appropriate to ensure maximum cardiovascular development and results. How much and how often you work in each zone will depend on your athletic goals and your current level of fitness (continue reading for a more detailed description of the zones and their primary applications).

Let's look at the volume of the different zones that should be performed weekly. As a rule of thumb, 60 to 65 percent of your total workout time should focus on Zones 1 and 2; 30 to 35 percent on Zones 3 and 4; and about 5 percent on Zone 5. But you need not incorporate all zones into a single workout. In fact, you'll get better results from designing a range of different workouts throughout the week - including long, easy ones in Zones 1 and 2, and shorter, tougher ones that occupy more time in Zones 3, 4 and 5.

ZONE 1: Warm-up Heart-rate range: 60 to 70 percent of AT.

Training objectives: Encourage blood flow and burn fat.

What's happening: This is almost a pure aerobic state, which you can maintain almost indefinitely without experiencing any rise in blood lactate.

Feeling: Comfortable to talk and breathe through your nose.

How long: 10-minute warm-up progressing to higher intensity zones for 45 minutes or longer. Depending on your fitness level, you may need to start with a shorter workout and build up to 45 minutes, or do several shorter workouts throughout the day.

Zone 1 basics: This is a good place to launch your fitness program if you are a beginner or returning to exercise after taking off several months or more. It develops basic exercise technique, endurance and an aerobic base. Ideally, if you are new to exercise, or returning to training after a long break, you should stay in Zone 1 for about six weeks before moving up in zones. Zone 1 is also a good place to recover from tougher workouts.

ZONE 2: Aerobic Development

Heart-rate range: 70 to 90 percent of AT.

Training objectives: Build aerobic efficiency and maximize fat burning at a higher caloric rate.

What's happening: A small rise in blood lactate occurs, yet the body can process it without buildup.

Feeling: You can still converse and may have the urge to go faster. Breathing deepens a bit.

How long: 30 minutes (beginner); 90 minutes or longer (advanced).

Zone 2 basics: Before developing your lactate tolerance or increasing your AT, you should fully develop your "aerobic base," and this is a great zone for moving that effort forward. Noticeable improvement in this zone generally takes about six weeks of consistent training. But don't worry: As you become more efficient and fit, you'll be able to work out faster in every zone. For fit people, Zone 2 is also a good place for active recovery.

ZONE 3: Aerobic Endurance Heart-rate range: 90 to 100 percent of AT.

Training objectives: Increase endurance. Here, you push your AT up to higher intensity by training your body to tolerate more lactate in the blood.

What's happening: As intensity increases, not all lactate produced in the cells can be shuttled back into the metabolic cycle. Lactate levels in the blood begin to rise and, with time, fatigue sets in.

Feeling: Breathing becomes noticeable, but not too difficult; conversation is restricted to short sentences.

How long: 20 minutes (beginner); one hour or more (advanced).

Zone 3 basics: Building endurance at your AT through long intervals (four to 10 minutes) at threshold range will help raise your AT and slowly develop your body's tolerance of lactate. This training adaptation also allows your body to burn fat more efficiently. The idea here is to rest between intervals with your heart rate recovering in your aerobic zone and then increase intensity again up to your threshold.

ZONE 4: Anaerobic Endurance Heart-rate range: 100 to 110 percent of AT.

Training objectives: Increase athletic ability by improving lactate tolerance. Here you're pushing AT and VO2 max (your body's highest ability to utilize oxygen), challenging the heart to work longer, and increasing cardiac output (more blood is being pumped with each stroke, thus requiring fewer strokes per minute).

What's happening: Your body switches into primarily using glycogen or carbohydrate to fuel its need for energy, and your blood-lactate levels dramatically increase.

Feeling: Breathing becomes heavy, difficult and uncomfortable. You may also experience "muscle burn" because of lactate buildup.

How long: Five minutes (beginner); 30 minutes (advanced).

Zone 4 basics: Run at an aerobic pace, then speed up or increase resistance until your heart beats at 110 percent of your AT range. Maintain this level for one to four minutes. Reduce the pace until your heart returns slightly below AT, but not completely back to the aerobic zone. Then repeat the interval.

ZONE 5: Speed and Power Heart-rate range: 110 percent of AT to MHR.

Training objectives: Increase athletic ability by improving neurological response, exercise mechanics, speed and muscle power.

What's happening: Your body is burning the last remaining fuel (glycogen) in your muscles and cannot sustain this maximum effort for more than a few seconds without succumbing to exhaustion.

Feeling: Extremely difficult and uncomfortable. You'll feel breathless and may hear pounding in your chest. You'll feel an intense desire to slow or stop.

How long: Typically several seconds.

Zone 5 basics: Your work here consists of sprints and very intense, short intervals (up to one minute). Although you can come in and out of Zone 5 several times during the course of a single workout, spending more than 10 percent of your total workout time in this zone increases your risk of injury. If you've done a significant amount of Zone 5 work, be sure to add recovery time (meaning a day or two of rest or working in Zones 1 and 2) before returning to Zones 4 and 5.

Progress Makes Perfect By using your AT as a marker for aerobic exercise, you can base your training on a highly individualized fitness parameter, without having to guess about percentages of MHR. This lets you take advantage of every exercise session, knowing you are making the most of your time and energy. And as your fitness improves, so will your AT - one of the best indicators of cardiovascular health, fitness and overall vitality.

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amazing grace 4 piece pampering gift set review

amazing grace 4 piece pampering gift set
LOVE IT!! Try this fragrance, you will love it and others will too. Very clean and light smelling...Great product. Thank you Philosophy!!

Nice set....
I am pleased I purchased this set. I was pleased at the size of the bottles-- usually you get these tiny little 1.7 oz. things but these were twice that! I also bought the perfumed oil and the combination was just what I was looking for- floral but very soft and clean. After several hours you don't really notice that you have perfume on but it definitely is-- I put on a sweater I had on while I had been wearing it and I smelled this beautiful scent and realized it had lingered even there after several days!

Thank you so much for a fine product.
My husband surprised me with this gift set and I give it "two thumbs up". Philosophy products are one of my favorites and this is a nice package.

Front Porch Classics Baseball Pinball Game Review

Leave the 21st century behind and enjoy hours of family fun with the old-timey Front Porch Classics Baseball pinball game, which comes adorned with the logo and colors of your favorite major league team. Front Porch Classics Baseball has received numerous awards, including a Parents' Choice Award and the FamilyFun Magazine 2002 Toy of the Year.

Players young and old launch the pinball and swing the bat to hit singles, doubles, triples, and home runs.

Beautifully crafted of solid wood with nostalgic graphics, this exquisitely detailed pinball-style coffee table game is powered by a spring and your imagination. Small enough to display beautifully on a desk or shelf, this miniature pinball-style game is loaded with authentic details that evoke the grand old ballparks of yesteryear. Launch the pinball and swing the bat to hit singles, doubles, and triples by maneuvering the ball into designated holes. Or, wallop the ball up the center ramp and hit a home run to the back of the stadium. Record each batter's performance on actual scorecards, while keeping track of runs scored on the stadium scoreboard.

It comes with 2 metal balls, 1 fabric ball storage bag, and a printed rule and scoring guide. Minimal assembly is required (for the stadium backdrop), and it measures 12.5 x 12.5 x 21.5 inches (H x W x D). This game is recommended for ages 8 and older.

Front Porch Classics Baseball Scoring
Although Front Porch Classics Baseball plays very much like the actual game, there are some differences.

• A strike is committed if one of the following occurs:
  • The ball does not leave the pitching channel
  • The ball gets past the bat
  • A player traps the ball with the bat
  • The ball leaves the game surface area

• A player may repeatedly hit a ball until either a base hit, an out, or a strike is committed.
• If a ball lands in a "hit" hole directly after being pitched (without the batter hitting the ball), it is considered a "hit by pitch" and the player may advance the runner to first base.
• If there are runners on base and a player hits a grand slam, the player will score four runs plus however many runners were on base.
• There are no balks, ball, walks, steals, double plays, sacrifices, errors, or fielders choice in Front Porch Classics Baseball

Wii Nunchuk Controller Review

The Wii Nunchuk controller is a secondary controller that adds even more innovation to the next generation of gaming, and does it all with less physical movement.

Used in conjunction with the standard Wii remote, certain games need the Nunchuk controller for additional control options. Contoured perfectly to fit a player's hand,

The Wii Nunchuk (left) connects directly to the Wii remote. View larger.

the Nunchuk controller builds on the simplicity of the Wii Remote controller. The Nunchuk contains the same three-axis motion sensor found in the Wii Remote, but also includes an analog stick, and two buttons to help assist in character movement.

Many games will allow you to control your character's movement with the Nunchuk in your left hand, while your right hand is free to execute the action movements with the Wii Remote. For example, the Nunchuk is particularly useful for games like Wii Boxing. You can use the Nunchuk to punch with your weaker hand, while you use the Wii remote to punch and jab with your predominant hand.

Take the fun to the next level with two-handed control of your games. View larger.

In first-person shooters, the Nunchuk controller carries the burden of movement, freeing you to aim and fire using a more natural motion with the Wii Remote. In a football game, you can make your quarterback elusive with the Nunchuk controller while you search for an open receiver to throw to using the Wii Remote. Serious gamers may even want to use two Nunchuk controllers to gain a fierce competitive edge.

Because the Wii Remote and Nunchuk controllers are only relatively dependent on each other, players are free to hold them in whichever hand is most comfortable. Perfectly suitable for either right or left-hand use, the Wii Nunchuk controller grants accessibility not often seen in previous game controllers.

Also, the Nunchuk controller doesn't need its own power--it plugs into the Wii Remote controller when it's in use. So there's no need to worry about charging or replacing expensive batteries.

Adding a Nunchuk to your Wii system will definitely help you open the doors to the next level of gaming, and seriously step up performance. Just be careful not to knock out your significant other, or bruise the dog, severely, while using one, or two Nunchuk controllers.

Bushnell Yardage Pro Golf Pinseeker 1500 Laser Rangefinder w/ Slope Calculator

Your Bushnell Pinseeker 1500 is an advanced premium laser rangefinder comprised of digital technology that allows range readings from 5 to 1,500 yards. Measuring 1.7 by 5.1 by 3.7 inches, the 10-ounce Pinseeker 1500 delivers superb and accurate range performance to +/- one yard. The Pinseeker 1500 features Selective Targeting Modes, superb optical quality, 100% waterproof construction, and Bushnell's RainGuard coating.

The Pinseeker 1500 emits invisible, eye-safe, infrared energy pulses. Its Advanced Digital microprocessor and ASIC chip (Application-Specific Integrated Circuit) results in instantaneous and accurate readings every time. Sophisticated digital technology instantaneously calculates distances by measuring the time it takes for each pulse to travel from the rangefinder to the target and back.

The ranging accuracy of the Pinseeker 1500 is plus or minus one yard under most circumstances. The maximum range of the instrument depends on the reflectivity of the target. The maximum distance for most objects is 1,000 yards, while for highly reflective objects the maximum is 1,500 yards.

The Pinseeker 1500 features a powerful 7x magnification monocular for viewing your target. Optics are fully multi-coated, allowing maximum light transmission for optimum brightness, superb resolution, and contrast for a clear vivid image even in low-light conditions such as dusk or dawn. A liquid crystal display (LCD) is mounted within the optical system and, when activated, displays a reticle for targeting, yards and meters, and Mode indicators.

The Bourne Ultimatum Review

The often breathtaking, final installment in the Bourne trilogy finds the titular assassin with no memory closing in on his past, finally answering his own questions about his real identity and how he came to be a seemingly unstoppable killing machine. Matt Damon returns for another intensely physical performance as Jason Bourne, the rogue operative at war with the CIA, which made him who and what he is and managed to kill his girlfriend in the series' second film, The Bourne Supremacy. Now looking for payback, Bourne goes in search for the renegade chief of CIA operations in Europe and North Africa, partnering for a time with a mysterious woman from his past (Julia Stiles) and constantly--constantly--on the run from assassins, intelligence foot soldiers, and cops. Directed by Paul Greengrass (United 93) with the director's thrilling, trademark textures and shaky, documentary style, The Bourne Ultimatum is largely a succession of action scenes that reveal a lot about the story's characters while they're under duress. Joan Allen, Albert Finney, David Strathairn, Scott Glenn, and Paddy Considine comprise the film's terrific supporting cast, and the well-traveled movie leads viewers through Turin, Madrid, Tangiers, Paris, London, and New York. Overall, this is a satisfying conclusion to Bourne's exciting and protracted mystery.

Coping With a Sweet Tooth

One of the hardest parts to overcome in a "clean eating" nutrition plan can be the issues that arise if someone has what is commonly known as a "sweet tooth". If you have one... you know it. The chocolate calls you from across the room. You probably take carmel, whipped cream, AND syrup in your morning latte. I'm right there with you in this category. I LOVE SWEETS! I've come to the conclusion that cutting them out completely only drives me to binge when I can finally get my hands on them. There are ways to cope with your sweet tooth in your clean eating plan.

Sugar: This is all natural. Some nutritionists (and your LIVE personal trainer) are of the opinion that if you are going to have sweetener of any kind, have the real thing! They feel that while it impacts your blood sugar the most, this is the safest choice as you can get it in the natural form. Many feel that knowing you are using the real thing will help you curb the quantity you chose to use.

Stevia: Also a naturally occurring option. More and more it can be found in mainstream grocery stores in the baking isle right next to Splenda! Give it a chance. Some people really love it and find it to be an excellent alternative to other sweeteners. You can even buy it in convenient packets to carry with you!

Agave Nectar: This can usually be found in the section with honey of a natural foods grocery store. It is a thick liquid similar to honey and can easily be added to many foods where you might normally use sugar to sweeten.

Aspartame (Nutrasweet... the blue stuff): This is a chemical compound touted as being 180 times sweeter than regular sugar. But don't kid yourself! It has calories!!! 4 calories per gram to be exact. Phenylketonuria is also of concern. This is a genetic disorder in which the body cannot process some of the enzymes in the aspartame. Don't start running to the doctor just yet. Chances are, if you have it, you already know it. All products containing aspartame must also carry the warning "Phenylketonurics: Contains Phenylalanine" on the label so that they are easily identified.

Sucralose (Splenda): This sugar derivative is 320 – 1000 times sweeter than sugar itself. It is manufactured through selective chloronation of sucrose. Since it is stable under heat, it can even be used in baking! Note that although the nutritional label on Splenda's packaging states that a single serving (1 teaspoon = 5 g) contains zero calories, Splenda actually contains two Calories per teaspoon.

Saccharin (Sweet-N-Low... the pink stuff): This sugar substitute is 300 times sweeter that sugar. However, some don't care for it because of an "aftertaste". Some soft drinks are sweetened with saccharin. Some studies have linked it to the development of cancer. Therefore, saccharin products are required to carry the warning "Use of these products may be hazardous to your health. This product contains saccharin which has been determined to cause cancer in laboratory animals."

Fruit: If fruit seems to satisfy your sweet tooth, try incorporating lower glycemic choices into your diet! Strawberries are my personal favorite. Other choices might include, blue berries, razberries, or plums. Apples, oranges, and grapefruit are also excellent options since they are accompanied by high fiber content. This slows the glycemic reaction to the fructose in the body.

In the end, none of these options are without impact to your clean eating diet. However, they are ways to address and manage your nutrition plan in a way that sets you up for success. Ultimately, only you can decide what is right for you and your body. This is just a short list of some options to help you make an educated decision.

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How Much Weight Loss is Healthy?

Lose up to 10lbs in 10 days! "I lost 25lbs in just 30 days!" Weight loss with a deadline, they are all over the place. The advertisements suggesting weight loss in a time frame are confusing regarding what can realistically be accomplished in a given time frame. For some, they give false hope, and they will have multiple attempts at losing weight. For others, they give up all together.

So what is a good goal to set for healthy weight loss? Well, let's discuss what weight is and what exactly it is that you really want to lose. You can also talk to LIVE's online personal trainers to discuss your personal situation.

Body Mass- the total amount of weight minus fat stores. So lean mass includes muscle, bones, organs and healthy tissue.

Body weight-the total amount of weight of a person. There are 3 main types of weight that you will lose or gain. Muscle, fat, and water.

Muscle weight Muscle weight is the amount of lean body mass that a person carries. It uses a lot of calories to maintain itself. If the calories are not there, the muscle weight will decrease. So the more muscle weight you have, the more calories you need to maintain it. This is why it is important to make resistance training and exercise part of your program to lose weight, and Live's personal training and diet programs can give you the support and education you need to be successful. People who workout, regardless of wanting to build muscle or lose fat, need to eat more healthy calories than when they were sedentary!

Fat weight - This is the amount of adipose tissue, or fat, that a person carries. Body fat does not need calories to maintain itself. It is stored calories that a person has already ingested and is burned as energy as a result of exercise. We need a certain amount of fat to be healthy. These percentages will vary between men and women but healthy ranges for men will fall between 4% and 15% and for women 10%-20% of total body weight.

Water weight - Water weight accounts for the levels of hydration in our body. This weight can fluctuate 5lbs in a single day based on hydration levels. If you have ever been sick and lost weight very quickly, it was most likely water weight. The contestants on the Biggest Loser TV show, lost up to 20lbs in 1 week, and it was most likely some fat, but a lot of water weight too. The reason NFL football players weigh in and out of each summer practice is because the are being monitored for hydration levels as they can lose 3-5lbs in a single practice session. And finally, this is the weight you will lose and gain rapidly with low carb fad diets.

So how much weight can you lose safely and keep it off? 1lb of fat equals 3500 calories. That is about 2 days worth of food for most of us. To lose weight and keep it off, a calories deficit of about 500 a day is acceptable. This means if you eat 2000 calories a day, you should burn through 2500. So by the end of the week 1-2 lbs of fat loss is considered healthy, achievable and maintainable. Muscle is what we want to gain so we can burn more calories and raise our metabolism. We will all gain muscle differently based on a number of factors including genetics, training regimen and supplementation. A good number to target is about 1-2 lbs a month. The reason for this is because it is difficult to put on muscle and lose body fat at the same time. So you have to have a strict calorie balance so you can gain muscle weight without gaining fat weight too.

There is more than one type of weight you can lose or gain making this a vague topic to quantify. This is why they use the term "weight" on TV and in advertisements when referring to an abundant amount of weight loss quickly. Set realistic goals, and if you are consistently changing your body composition by losing fat and putting on some healthy muscle you will eventually look and feel the way you want to, you will have done it the right way, and will therefore be able to maintain the new you for life!

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Treat Yourself, But Don't Overdo It

Whether you're at the family barbecue, out with friends, or having dinner with colleagues, a time will come when temptation to cheat on your nutrition plan will present itself, and many will give in. I have this conversation with my clients frequently, and since the decision to indulge a little has already been made, I try to give tips for making better choices and still feel like you are treating yourself.

Soda or iced tea, or juice iced tea is regarded as the better choice simply due to the high levels of sugar and the carbonation in soda. Iced tea can certainly have sugar but if you have unsweetened, you can at least regulate how much. An 8oz glass of fruit juice is about 120 cal, 29 carbs and 26 grams of sugar, hardly considered a great alternative. All are bad for your teeth, and if you use lemon in your tea, the acidity can lead to cavities as sugar does in soda. One other note regarding soda, have you ever seen how easily soda takes corrosion off your car battery? Honestly I would choose water.

Alcohol light beer on average carries about 27% less calories than regular beer, with Michelob Ultra and Becks Premiere leading the way at less than 100 calories and 4 carbs. Red and white wine, on a list of over 100 averaged between 80-200 calories per glass. If you love a good mixed drink, keep this in mind if you're trying to watch your weight. A 12oz Margarita is around 680 cal, Pina Colada (650 cal), rum & coke (10oz, 356 cal). Of course the calories really add up when we add appetizers and have a few rounds. A couple drinks and a plate of potato skins may add up to your entire daily calorie allowance!

Eating out. Hmmm, way too many choices to be made here. But here are a few ideas for when you're out to dinner. Choose grilled when you can and ask for your meat to be prepared without oil or butter. Try losing the bun of your burger. And use mustard instead of mayo or special sauce. Mustard can add virtually no calories to your meal. Order salad dressing on the side, shy away from thick creamy dressings. Have ½ your meal wrapped to go before you're served. Choose a side of veggies rather than fries.

Don't forget dessert. This being my favorite category of food, sometimes it's hard avoiding overindulgence and still feel like I'm having a treat. So the only suggestion I will make in regards to dessert is choose whatever you like, but have a small portion. A few bites to satisfy our craving shouldn't hurt, overindulgence will. Maybe share that slice of pie with a friend.

Making the choice to eat healthier doesn't have to feel like you are being squeezed with restriction. A quality nutrition plan can include a day to relax and eat what you want. Sometimes, like on our cheat day, we can make healthy choices and still feel like we are treating ourselves.

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