Optimal Fitness Center Newsletter for July 15th 2007
4 Week Metabolic Typing Course with Brien Shamp (7/28-9/1)
Put an end to the confusion about what diet is right for YOU and which supplements you REALLY need.
I am very excited to teach the second Group Metabolic Typing Program starting Saturday, July 28th. The course will meet for 4 weeks for 2 hours/session (July 28, Aug 4, Aug 25 & Sept 1).
This 4 week program is not for everyone. It is for those of you that want: cutting edge information on nutrition, a personalized nutrition plan, lifestyle recommendation, scientific & “real world” education, group interaction, and homework. It is also specifically for those that are open to changing their habits as needed to achieve their goals and dreams.
Each participant in the class will receive their own personalized Metabolic Typing Program after completing the online Advanced Metabolic Typing Test. Your Personalized Program will give you a specific dietary plan which we will go over in the group. I have worked with hundreds of individuals on the Metabolic Typing Program and consulted thousands around the world on Nutrition & Lifestyle with amazing results. The results I have seen with Nutrition & Lifestyle coaching are often seen as miracles. You can often receive changes in your physiology and your symptoms in hours and days. Within a few weeks there are major changes.
Every week we have clients attaining incredible success with weight and fat loss. These are the same individuals that said they have been on multiple diets in the past. One of the differences between Metabolic Typing and "diets" is that Metabolic Typing is a specific dietary plan based upon your unique genetics, psychological and dietary habits. By answering questions on these three variables and performing various food reaction experiments you are "typed" as a protein, carbohydrate or mixed type. You are given a food list with your ideal foods, neutral foods, caution foods and foods to avoid.
The class will go into greater detail than just the Metabolic Typing diet. We will talk about food intolerances and allergies, detoxification, preparation, planning, eating out, stress, improving the immune system, the benefits of sunshine and more. See the course outline below.
Some of you have taken the Metabolic Typing Test, but have only had a one hour consultation. This program is too complex to be understood in 1 hour as there are multiple layers. We are complex beings and many people disregard the importance of nutrition in the equation of life. In my opinion, this is the most important thing to understand because every time you eat, you have the ability to make your physiology better or worse. If you are off chemically because of improper food intake than you will be off mentally and physically. This can lead to weight gain, an increased pain & inflammation or faulty healing of an injury, increased immune problems like allergies, a lack of concentration and lowered work efficiency, depression and more.
It is recommended to take the Metabolic Typing test every 3- 6 months until your type is consistent and your health is without symptoms. I highly recommend this program for those that want a specific plan of action for nutrition and those who have taken the Metabolic Typing test prior, who have not received follow-up sessions. Also, last year this program had some major revisions and many times people come up as different types.
This course will be a tremendous value for the vast amount of education you will receive.
The Advanced Metabolic Typing Program + 1 hour consultation is normally $150. Follow-up 1 hour nutrition consultations are now $120/ 60 minute session or $60/30 minute session. The regular price for this 8 hour program individually would be $990.
Given this is a group course the investment for the course is only $200.
That is a Savings of $770!
I am looking for 25 interested participants. Deadline is Friday July 20th.
Here is an outline of the course:
Pre-Class Homework : Intro to Metabolic Typing (MT) Powerpoint Presentation, Advanced MT Questionnaire, CHEK Analysis & Diet Record Sheets. Assignment: Complete MT Questionnaire, CHEK Analysis & (2) Diet Record Sheets *Upon payment, you will receive 7 documents for review by e-mail. When homework is completed (Must be completed by July 25th) you will receive: 6 docs for review on e-mail (Your Individualized Metabolic Typing Report, Diet Plan, OFC Foundation Principles, Using Your Diet Plan, Diet record Sheets & Tachometer). Bring the results with you to our first session.
Week 1: Explanation of your results and specific diet plan. Review Sample 4-Day Menu, Using Your Diet Plan, Tachometer & OFC Foundation Principles. Talk about findings as a group. Learn from one another. Assignment: (2) Diet Record Sheets
Week 2: Review Diet Record Sheets. Share Findings. Topics: Food Source, Organic vs. Non-Organic-Meatrix Video, Food Preparation, Raw vs. Cooked Foods-Pottenger’s Cats Video, Digestion, Regularity, Meal Frequency & Water. Assignment: (2) Diet Record Sheets
Week 3: Review Diet Record Sheets. Share Findings. Topics: Glycemic Index, Circadian Rhythms (the need for sleep pattern consistency), Sunshine & Health and Stress management-FP Assignment: (2) Diet Record Sheets
Week 4: Review Diet Record Sheets. Share Findings. Topics: Exercise, Lifestyle, Toxins in the Environment & Home, Allergies, Food Insensitivities, Heavy Metals, Blood Types, Lifestyle Changes & Detoxification Programs. Assignment: (2) Diet Record Sheets
Location: Optimal Fitness Center: 951A Industrial Rd San Carlos
When: 7/28- 9/1
Time: 10:45 – 12:45 PM
Price: $200 ($770 Savings)
Call or reply to this e-mail to sign up as soon as possible! Deadline is Friday July 20th. Metabolic Typing Test has to be completed by July 25th to have the results for the first session on July 28th.
Class will be limited to 25 participants.
For more information on Metabolic Typing go to www.OptimalFitnessCenter.com or call 650-654-4604
For more information on our programs contact Brien at 650-654-4604 or briens@optimalfitnesscenter.com.
Are You Too Hurt to Exercise?
Don't Let an Injury Come Between You and Your Goals
Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.
Since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.
Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan-because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).
1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up, insufficient stretching and muscular inbalances.
2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.
3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives-and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:
- Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
- Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
- Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.
Your 5-Step Injury Prevention Plan
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.
Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes-right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains-remember? Take the time to stretch everyday before and after your workout to stave off injury.
Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.
Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled-not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then make sure you are fit with the correct shoes by a trained professional
Step 4: Lifestyle
Stop for a moment and think about your car-if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.
Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.
Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right?
The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.
Wouldn't you love to see awesome results before this summer comes to an end? Simply reply to this email or call me today to get started. It's time to take action and get the results that you deserve!
No Growling Allowed!
Was that your stomach growling? Did you know that a growling stomach is a sign that your metabolism has slowed down dramatically? This means you are burning fewer calories than you could be and your body is going into fat storage mode. Don't allow yourself to get to that point! Eat small healthy meals every 2-4 hours to maintain a high metabolism!
Plum Tomato Salad
Nothing compliments dinner quite like this summery organic tomato salad. Enjoy homemade vinaigrette tossed over sliced plum tomato and red onion topped with the unforgettable taste of basil.
Yield: 4 servings
Here's what you need...
6 medium plum tomatoes, sliced
1/2 cup sliced organic red onion
3 tablespoons balsamic vinegar or apple cider vinegar
2 tablespoons organic olive oil
1/2 teaspoon organic sugar
1/8 teaspoon sea salt
1/8 teaspoon organic garlic powder
1/8 teaspoon pepper
4 fresh basil leaves, snipped
- In a bowl, gently combine the tomatoes and onion. In a jar with tight-fitting lid, combine vinegar, oil, sugar, salt, garlic powder and pepper; shake well.
- Pour over tomato mixture; toss gently to coat. Sprinkle with basil. Serve at room temperature with slotted spoon.
Nutritional Analysis: One serving (1 cup) equals 114 calories, 7g fat, 12g carbohydrate, 2g protein.
* Make it a high protein meal by adding a grilled chicken breast on top.
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