[FitDream] Bad Day To Be Out Of Chocolate!

Published: Sat, 02/21/09

Volume 1   Issue 51                                                                       February 19, 2009
 
Hi !
 
Looking for a hot ticket item for your fitness and fat loss toolkit?  Read about "EPOC" in today's Feature Article!
 
I've got new blog posts to report AND an update on the (changed to Saturday February 21)) Conference Call with Brad Pilon regarding the release of his NEW book What About Protein? 
 
PLUS a SPECIAL OFFER on his new book! Details below.
 
As for the chocolate reference in my headline...here on the home front, the storms here in the foothills of  N. CA have created some MOST unusual events! 
 
Short version?  Almost 1.5 feet of snow, falling trees, power outages and SURGE that fried a growing graveyard of appliances (big AND small!), multiple car-in-driveway burials, dig outs, and other events that even left the AAA driver scratching his head...
 
Needless to say, we are THRILLED to see the sun out today, especially after the culminating "dig out" event in our driveway last night! 
 
Though snow had been falling all day, I knew there would be an eager pack for my class in the valley last night, so I saddled up an hour early - which was a good thing because of the snowdrift event that transpired shortly thereafter!  
 
It took us about an hour to dig out (only because a guy driving by in his tractor offered to help boost things along with a rope pull), and my workout buddy Syb and I were just a few minutes late to class.
 
Of course, I arrived soaked and muddy with my hair snow-plastered to my head with. But like I said last night,  I'll be darned if I'm going to go to all that trouble to dig out and not teach my class! 
 
So we dubbed it "glamour night" and had a ball.
 
Tech troubles:  because our internet router was a casualty of the power surge, I' ve been on "dialup" for days which has sure slowed things down with all of my  online business work!  BUT I'm determined to make the next issue of FitDream Ezine (this one!) however, and we JUST got delivery of our new router so I'm back, baby!
 
How was YOUR week? Hope you are dry and cozy!
 
Hearts, Hugs and Stars,
             
P.S.  And I really AM out of chocolate, a rare thing in our house!
 
 
      Give your body recomposition plan a shot in the arm.
      Read in the article in full below, or link directly to blog post
 
Additional Blog Posts Since Last Week:
    Diet Rules Rant:  Part 2
    What good is a rant without some positive suggestions to counter the rant-worthy?
 
    More about the NEW book How Much Protein and stay tuned for Special Offer! (Watch for my        special broadcast email Monday, February 23rd with video links)
      
  
 
 

EPOC: Hot Ticket Item For Your Fat Loss Toolkit!  Part 1

by Lani Muelrath, M.A.


EPOC.

I know what you're thinking: "Oh, no, another acronym!"

Well my fit friends, this is definitely one you want to know about!  For it a powerful tool you want to have tucked away in your body recomposition, weight management, or fat loss arsenal.

Let me tell you a little bit more about the EPOC phenomenon and how it works to help you optimize your body composition.

What IS EPOC?

Specifically, EPOC stands for "excess post-exercise oxygen consumption".  This is the sustained oxygen consumption that takes place after exercise, and is more commonly known as "oxygen debt".

We've ALL experienced oxygen debt following exertion.  Ever had to stop dead in your tracks from a run or sprint to catch your breath?  That's because you are thick in the throes of an oxygen debt episode, and you were forced to slow or come to a stop so that you could catch your breath.  Specifically, so that your oxygen debt could be recovered.

What's Happening During EPOC?

Your body is scrambling to restore homeostasis following intense exertion!  Primarily, there are six physiological events that are taking place during EPOC:

1)  Normalization of heart rate and breathing

2)  Decrease of body temperature to normal levels from elevated levels resulting from exertion

3)  Re-oxygenation of the blood

4)  Restoration of homeostasis of circulatory hormones

5)  Replenishment of the body's energy resources including the biochemicals of energy production

6)  Restoration of muscle glycogen


What's EPOC Got To Do With Fat Loss?

As the body is restoring itself to its pre-exercise state with EPOC, it follows that you are consuming oxygen at an elevated rate.

This also means that you are expending energy at an elevated rate. In other words, more calories burned.  And we know that the truth about fat loss and weight management is, bottom line, a calorie balance issue.


How Can YOU Use The Information About EPOC?

Research has repeatedly revealed that high intensity exercise results in a steeper energy demand via the EPOC profile.

Energy demand following intense bouts of exercise stays elevated for longer periods of time and at a higher rate than occurs with exercise sessions that are longer and less intense, though their caloric demands may be similar.

In other words, shorter, more intense exercise has an overall greater caloric demand than more moderate sessions of greater duration.

Which spells less time investment (giving YOU more time!) and maximized conditions for optimizing your body composition.  It is important to note that the caloric expenditure during exercise itself is not as dramatic as that which the EPOC phenomenon presents.

In Part 2, we'll take a closer look at details of some of the research on EPOC.  That way you can strategize to take advantage.  Stay tuned!

� Lani Muelrath

 
 
Conference Call with Special Guest Brad Pilon.  Author of Eat Stop Eat, Brad will be telling us about his new book How Much Protein?
 
Here is more about the book How Much Protein?:

    "We've all heard that protein is critical to building and maintaining lean muscle and metabolism, but is this a scientific truth or an industry created myth? Find out exactly how much protein you really need to build a lean muscular body.

    "Discover the truth about protein supplements, if you need protein at every meal, pre- and post workout protein, and how much protein you really need to build muscle.

    "Things you will find in How Much Protein?:

       1. How much protein you need to optimize the muscle building process (Finally, an answer that makes sense)"
       2. The difference between true gains in muscle versus protein synthesis and nitrogen balance (You won't believe how we've been misled)
       3. How the vast majority of research on gaining muscle is funded by supplement companies (and what this means to you)."

I think it's a winner! But don't take my word for it.

Brad has been a TeleClass Call guest of mine on more than one occasion.

And he's going to be my guest again on Saturday, February 21. We're going to talk about this book! (You can sign up for this FREE session at the bottom of this post)
 
He has a special offer for my readers, too!
 
When you purchase a copy of Eat Stop Eat via my affiliate links on Monday, Tuesday, or Wednesday February 23 - 25, you will receive a FREE copy of How Much Protein?.  For 3 days only.
 
Note:  I'll send an email out Monday the 23rd when this special offer launches, yet I wanted you to know so that you can watch for it!
 
Here is the Conference Call Information for Saturday, February 21:  sign up today!  When you complete the confirmation email process, you will be sent the dialup information for the call.
 
Date:  Saturday, February 21, 2009
Time:  4:00 - 5:00 p.m. Pacific (California) Time
Registration: 
Use the form below to sign up today, or send an email direct to:  brad_lani_call@aweber.com
 
 
Yes!  I'd like to be at the Conference Call with Lani Muelrath and Brad Pilon on Saturday, February 21 at 4:00 p.m. Pacific Time (7:00 Eastern).
Name:
Email:
Please send me the audio recording of the call, when and if available.
 

 
 
SOLD OUT And Currently Underway:
 
 

Enjoy over 15 Testimonials and Inspiration HERE

Take 10 Weeks And Change Your Life....

 

Find long-lasting fitness success with Lani Muelrath, M.A., who coaches women to success with their fitness, health, and weight loss goals and simultaneously inspires positive action toward realizing their life dreams. Her unique combination of tactics and tools for change from the inside out delivers phenomenal results. Lani has been a leader in the health and fitness industry for over 30 years and currently holds faculty positions at San Francisco State University and Butte College in California. She has a Master's Degree in Physical Education as well as multiple teaching credentials and fitness certifications in addition to her position as Head T-Tapp Trainer, including Pilates and Yoga. She created a unique in home, WebCam fitness training program that has served as the model for similar programs nation wide.

Her seminars, one-on-one as well as group coaching programs, including Woman's Fitness BluePrint: An Action Plan for Success, and retreats offer vision as well as concrete steps toward making your fitness - and life - dreams come true.
 
 
Zen At The Push Of A Button. Improve mental clarity, equanimity, and reduce stress with this simple, scientifically proven system. See Right Sidebar on Blog Homepage for link for a FREE sample.
Establish optimal alignment, build muscle and a strong core, and create overall wellness without jumping or the use of weights.
 
For Women:Using weight training exercise and interval training to burn fat and build muscle.
 
will question everything you've ever been told about eating for fat loss. Brad's book turns the industry upside down and shows you how to eat normally, while making one slight, easy change that could be the missing link in your fat loss nutrition program.
 
Well Within, with Loren M. Gelberg-Goff.
 
Fed up with confusion over what foods to eat to create balanced nutrition? Put an end to meal planning madness using this simple little time saver.
 
Lani Muelrath Fitness International