Category Archives: Diabetes

Zumba Versus Tabata


There are two names going around the exercise world these days, Zumba and Tabata. Both of them can give you results, though they seem in some ways, opposite poles of the fitness spectrum, cold screaming intensity from Japan versus warm Caribbean dancing, they actually work your body in some of the same ways.

Which one is for you will depend more on your goals and on your personality than anything else. Of course, you can always do both. Do Tabata three days a week and Zumba two days a week, or the other way around. They’re so extremely different they make for a good change off routine.

Zumba will take you at least an hour, and to have the full fun effect, you’ll need to enroll in a Zumba class or dance party, as some call it. You’ll get to mix it up with people of all ages, physical shape, and backgrounds, and even learn a variety of aerobic dance moves that put to catchy Caribbean music, will give you a workout before you’re even aware you’re working.

At the same time, if you do really put yourself out there, you’ll have no problem working up a sweat during your Zumba session and at the same time burn lots and lots of calories.

Tabata workouts can be done in classes at the gym or at home with no equipment, other than a stopwatch. Tabata is an extremely high intensity physical training program. You bring yourself to your own personal ultimate level of exertion for twenty seconds, let it drop for ten seconds, and bring it back up for another twenty eight times over.

A Tabata routine only takes four minutes total. Keep in mind, though, Tabata routine can be much harder than a Zumba session just because of that absolute maximum intensity that is required. You have to push yourself, really push yourself, for it to be a true Tabata.

If you can really push yourself to your limits and you can be disciplined enough to do your Tabata routine daily, or four times a week, research has shown that Tabata style high intensity interval training can give decidedly better results than even an hour steady-state training program like Zumba.

However, that doesn’t mean you should write your Zumba off. The plus side of Zumba is the motivation it offers. It’s not hard to make yourself do; you may even be looking forward to your Zumba dance sessions all day. Tabata, on the other hand, requires motivation from within.

So if you have a hard time pushing yourself to do exercise at all, signing up for that Zumba dance session is a really good idea and an important step toward a healthier future. If you’re the sort who can beat your body into doing almost anything, and if you’re serious about being as fit as you can be, try Tabata.

It’s four minutes, after all. How bad can four minutes be?

As you’re lying on the ground dying after your routine is over, you’ll have the satisfaction of knowing you did it and you trained like a world class Olympic champion.

Incorporating Zumba With Tabata

On the flip side, why should you choose? You don’t have to. Tabata is only recommended to be done 3 or 4 times a week max. So you can easily do Zumba on the other days. This will make sure that you have the optimal amount of exercise and that you are not doing a very intensive workout every single day.

So go for it! All you have to lose is fat, and the risk of heart disease!

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Recognize this creature?


fluke

Does she look familiar to you? Can anyone guess who this extraordinary creature is? Well, if you suffer with type 1 or type 2 diabetes, I’m sure that you have no knowledge of who “she” is…so I will do what your endocrinologist and primary care physician won’t…I’ll tell you and give you some background on her as well.

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Eurytrema pancreaticum, let’s just call her “Ethel Pancel”, is a major cause of your diabetes. You see, Ethel is a pancreatic fluke of cattle. When you think of milk, think of Ethel….cheese, yes Ethel is there in all of her splendor to not just share the animal protein and nutrients, but also her legacy. Legacy? – yes, you didn’t think that just because you ingest cow’s milk that the body somehow just eliminates all of the parasites contained within did you? Let me give you the basic details of why Ethel is more dangerous than you know:

Humans become infected through consuming meat and dairy thereby also ingesting adult eurytrema flukes but primarily their eggs. As other flukes they have no external signs of segmentation. The mouth ends in the pharynx, a muscular tube that allows sucking. The digestive system is blind (i.e. without anus: the only opening is the mouth) and not linear, as in most animals, but branched, ending in several blind ducts (called coeca). Pancreas flukes are simultaneous hermaphrodites, i.e. they have both male and female reproductive organs.

As your body begins to breakdown and digest meat and dairy, the digestive process release the infective metacercariae that migrate to the pancreatic duct. The results of this process can sometimes be felt immediately. Have you ever become sick to the stomach shortly after eating ice cream, milk, cheese or combination of foods containing dairy? The body is very quick to signal the brain that something is wrong. Over time, these “smart receptors” become infected thereby neutralizing the bodies ability to defend itself.

Most infections are benign and cause only mild symptoms if at all. Nevertheless the pancreatic duct may be inflamed and enlarged. In heavy infections the duct can be occluded and the pancreatic tissues can be damaged as well. This damage causes the decrease in insulin production due to the destruction of the pancreatic beta cells. This type of infection can also lead to more severe gastrointestinal disturbances (e.g. vomiting, flatulence, diarrhea, constipation, etc.) depending on the number of flukes. Infestation of flukes can spread to other organs in the body and force individuals to have to undergo a parasite detox or “deworming process.” Yes, you read that right, not just your dog or cat need the occasional deworming. Prehistoric man did it without the knowledge of why…other than seasons to consume nutrients from a variety of natural sources.

There are ways to detox Ethel and her legacy, while it will take time and dedication, it can be done. This process begins as any other, with a plan to change your eating and consume living natural products to allow the body to heal.

If you are interested in learning how to detox and get rid of Ethel, email me at: Jeremy.larochester@gmail.com

Put “Ethel Detox” in the subject line.

Yours In Success,

Jeremy

I’m Closing The Doors…


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Hey There!

So after much thought and just the direction that I want to go, I am sorry to say that LaRochester Fitness will no longer provide fitness and nutritional services to the general public. I would like to thank those of you that have provided me the opportunity to serve you and give you the tools and resources to improve your life, while you allowed me to really know that most people at their core are truly awesome! Thank You!

Now that I have that out of the way, let me tell you who LaRochester Fitness is still open to…

If you suffer from type 2 diabetes, LaRochester Fitness is your solution to understanding and eradicating your diabetes. I will never abandon any of you. The newsletter will continue to be provided with additional tips, fitness and nutritional concepts and ideas. I still have a few spots left for those that require assistance. You can setup your initial consultation for free here.

ted2

So I was thinking about the overall impact of me closing my services to the general public and those looking and needing a fitness professional that would be devoted to their success. After some deliberation I came up with a solution…

ted3

I called up a few coaching clients and asked for their feedback. I realized that I have a commitment to only 2 of my remaining 8 (6 have been on a month to month and April 28 will satisfy the last two contracts) and what would they think and ultimately do. So in talking and sorting things out, I have decided that I will only take private coaching clients on: 1-referral basis only or 2- by application. That being the case, I am going to provide the chance for a select few to become a part of my private coaching client group. You will submit an application for review and approval. I’m not accepting just anyone. Spots are at a premium…meaning your time is valuable and not to be wasted. You can submit your coaching application here: Coaching Client Application

I will review your application and you will receive a response within 48 hours. If you are not accepted, I will keep your application on file and should a spot become available, I will reach out to you to determine if you are still interested. I want win-win situations for all parties involved. Why…..because everybody needs

ted5

A THUNDER BUDDY FOR LIFE!

Let me know what you think of the changes by leaving me comments below.

As always, it is a pleasure and a great honor to serve you as a human family. I Love You All!

Yours In Success,

Jeremy LaRochester

P.S. – Here are the links for the Coaching Client Application and to book your type 2 diabetes consultation

Can I Have Your Opinion


Hi, how’s it going?

I wanted to keep this brief because I know it’s late and I’m telling on myself! My sleep patterns get kind of weird when I lock on to an idea or concept that I have to see through to completion. Enough about me and my ridiculous motivation to G.S.D. (thank you Chris McCombs and Bedros Keuilian)!

There will be a pretty big announcement that is coming soon regarding LaRochester Fitness and future business (I can’t wait!) In order to make this seamless process complete, I would really appreciate if you could please complete this survey for me. It should only take a couple of minutes of your time, but will be invaluable for me in terms of feedback on me and my products and services. This will also allow me to improve in areas to make the most of my interactions with my clients and patrons.

Here’s the link once more: Customer Service Survey

Thank you very much and we’ll talk soon,

Jeremy

Are You Slowly Sinking?


Hey, I wanted to send this to you because…

…well, maybe someone needs to hear it.

I know that some of you are in a position
where you have to do something.

You need good news and good fortune.  You just can’t afford to keep sticking your foot in the door again and again and not advancing your situtation.

You feel like you’re slowly sinking.  You research plan and try everything you know to do for hours trying to find
that one special program that will work for you.

You can’t afford to lose again.

I know what that’s like.

I was so frustrated with my fitness business when I decided to serve the diabetes community. I previously failed in my business and felt to take the failure as a semester of fitness education and try again.  I honestly wondered if focusing my efforts on type 2 diabetes was even smart for me and my business.

I even thought about giving up a few times.

Boy, am I glad I didn’t.

So, here’s my reason for emailing you today.

It’s not to sell you anything.
It’s not to tell you that you need to join me on my quest to eradicate the world of diabetes…this is about you…
For You.

It’s to say this:

Don’t give up.
Hang in there.
You can do this.

No matter what anyone says, as long as you believe in you and you take action in that direction it can happen.

I’ll help you.

Let me know if I can answer any questions for you about how this can be a different experience for you.

And most of all…don’t give up.

You’re more powerful than you think you are.

To Your Success,

Jeremy LaRochester

Jeremy.larochester@gmail.com

It’s Not Your Fault


Hey, how’s it going?

So since it’s Friday and you’re ready to get on with your weekend, I thought about a couple of things that have really been bothering me and wondered if you were having some difficulties rationalizing them too.

This past week has been an eye opener for me. I learned that from all my dilegence and research that I was wrong about some things. I realized that in order for me to maintain my professionalism and ethics, I would have to own up to the misinformation and inform my clients about the correct way to do things. I couldn’t be negligent with their needs, their health and lifestyle. After all, it would be my fault if I didn’t….right?

Accountability is something that we are all responsible for. If this simple check and balance is not in place, a great many things can occur. From theft and greed, to the gross management of someone’s life that would lead to their demise or ultimate death. So whose fault is it when you don’t have all the information about your diabetes? Yours? Your Doctor? Pharmaceutial Company?

All of the Above! Now, I know what you are thinking…”Jeremy is on the soapbox, telling me that I don’t have all the information that I need to cope with my diabetes.” I am actually telling you that you have just enough information to cope with your diabetes…not get rid of it!

It’s not your fault that:

You don’t know the right questions to ask
Your doctors continue to treat your symptoms
Your monthly medication costs are rising
You experience mood swings due to medicating

Your constant change in eating habits are making you depressed
Your Diabetes is Not Improving
You get sick and it takes longer to get rid of illness
You’re having trouble sleeping
You find that you are prone to having accidents in your clothes (#2!)
You’re thinking of suicide
You want to end this pain
You think I’m nuts

For the established reasons, the base that medical practices and what would be considered the normal course of action, much of what I am saying to you would seem like a conspiracy theory…when in fact it’s not.

I care about your wellbeing just as I care about my father, my brother and sister, my niece that go through (and have gone through and paid the ultimate price) the pain, the emotional valleys of dealing with sacrificing their lives on the account of “coping” with a curable disease. I don’t want you to die, I want you to live.

Live so you can embrace your life and touch those around you. Share your gift, your talents given to you with the world. Enrich a childs life and share that spark that exists within you to open a door to another realm for someone. Become an educator and understand that life is not defined in maintaining, it is defined in accomplishment and ever seeking higher degrees of capacity within ones self.

You should know by now that I would die for you. My life is pointless if I am not truthful with you and provide you with the tools required to assist you to reverse and eliminate your diabetes. I’ve watched you fight for too long to gain zero ground in defeating this disease. I plan to help you get rid of it…whether your doctor, pharmacist or pharmaceutial provider like it or not. My life is worth risking for you because you mean more to me living than you do to them as a consumer. I Love You and all that you represent. It’s not your fault.
Have a great weekend.

Yours In Success,
Jeremy

Grocery List For You!


The following shopping guide provides you with a convenient list of foods that you should focus on picking up to include on your diet.

Grains/Carbs Fruits/Vegetables Proteins Healthy Fats Condiments/Spices
Brown rice Oatmeal Bran cereal Sweet Potatoes Apples Oranges Blueberries Strawberries Blackberries Raspberries Peaches Cherries Melons Bananas Peppers Spinach Onions Mushrooms Carrots Broccoli Cauliflower Chicken Breasts Egg whites Salmon White Fish Seafood Low-Fat Cottage Cheese Lean Red Meat Whey Protein Powder Greek Yogurt Low-Fat Yogurt Olive oil Nuts Natural Nut Butter Seeds Avocados Fatty fish Fish Oil Flaxseeds Herbs Spices Low-Sodium Soy Sauce Low-Sodium Chicken Broth Balsamic Vinegar

This is just a template that contains many of the items that you should use daily to promote better health and use to make better selections while grocery shopping.

We’ll talk again soon,

Jeremy LaRochester

Easy Weight Loss Using The Glycemic Index


Hi There,

What’s going on? So, I wanted to provide you with a very useful tool to aide with your diabetic weight loss. It is simple, you don’t have to purchase anything, and it is going to be very beneficial to you as time goes on. This resource is the glycemic index.

If you are 100% serious about losing weight then you absolutely MUST learn to control your insulin levels. The very first step in keeping control of blood sugar and insulin levels is to know and use the glycemic index of foods.

The glycemic index is based on a scale ranging from 1 to 100. This scale measures the effects of certain foods towards blood glucose levels. The higher on the scale a food is, the more “sugar like” it is – these foods are processed rapidly and are more likely to cause spikes in insulin levels. Refined sugar has a score of 100 on the glycemic index. Following is a list of a few common foods and their respective GI score:

Hummus 6
Peanuts 15
Fructose (not high fructose corn syrup) 22
Grapefruit 25
Lentils 25
Fettuccine (egg) 27
Skim Milk 32
Yougurt 33
Apple 38
Spaghetti 41
Sweet Potato 44
Long Grain White Rice 44
Carrots 49
Oatmeal 49
Sourdough Bread 53
Banana 54
Basmati Rice 58
Fresh Corn 60
Bran Muffin 60
Sucrose 64
Beets 64
Raisins 64
Cantalope 65
Couscous 65
Pancakes 67
Croissant 67
Whole Wheat Pita 67
White Rice, Short Grain 55
Whole Wheat Bread 69
Graham Crackers 74
French Fries 75
Pancake Syrup 76
Doughnut 76
Pretzels 81
Rice Cakes 82
Corn Flakes 83
Potato, baked 85
Wild Rice 87
Parsnips 97
Glucose 100

In order to function properly, every cell in the entire human body must be completely soaked in water. Even the slightest amount of dehydration can hinder performance and metabolic functions.

The efficiency at which the body metabolizes fats, proteins and carbohydrates is heavily influenced by hydration levels. The more active you are, the more water you’ll want to be taking in on a daily basis.

In addition to this, remember that other sources of fluids can help to hydrate you such as caffeine free tea, coffee, and fruit juices, but be very careful of fruit juices because not only are they higher in sugar but they also really pack in a number of calories.

If you are exercising regularly each day as well, you’ll want to add more water to your day than on days you aren’t since you’ll be sweating up much of that fluid throughout the activity.

Hope this gives you some insight and helps along your weight loss journey. Please leave me a comment below and tell me what you think!

Yours In Success,

Jeremy

Structure Your Meals


It’s a lot easier than you think!

When structuring each meal, the easiest strategy is to follow the simple 4 step plan:

Step one – begin each meal by meeting your protein requirements. Remember that most people will need about 20-30 grams of protein per meal to meet their daily total requirements of one gram per pound.

Step two – Load up on the vegetables and fruits. As for a general rule, since fruit typically increases blood sugar levels consume fruits either early in the day or post workout when blood sugar levels are typically lower.

Step three – keep the meal within you per meal caloric budget (as calculated in phase 1). If and only if you are still within your caloric budget, then you can moderately add “Quality Carbs” to fill the remaining caloric demands.

Step four – do not allow fat content to exceed 30% of the caloric value of the meal. Of this, fats should be consumed from non animal source “healthy fats”

Keep this in mind as you continue to refine your eating strategy.

Have a great day!

Jeremy LaRochester

Wanna Lose The Gut? Do Yoga!


Whenever anyone says or gestures that they want to lose weight, most of the time, they point to their guts saying “I wanna lose all this!” Obviously, abdominal weight loss is a goal for many people. However, what most people might not be aware of is that-of all exercises-Yoga actually can help immensely for weight loss in the abdominal region.

There are specific poses, that target excess weight in the abdomen and coupled with a customized diet, those seeking abdominal weight loss would find success in using these yoga exercises. Let’s go over them, shall we?

Abdominal Weight Loss: Yoga Poses to Use.

1. The Sun Salutations: These are a combination of poses that serve as a warm up-routine for a Yoga session or class. They are very similar to the popular calisthenics exercise known as burpees. However, they differ in that they have a spiritual significance included as a result of executing them. Due to the forward and backward bending motions involved, after performing a few to several rounds on a daily basis, you are bound to notice a marked loss of weight in you abdominal area and the added bonus of muscular tone.

2. The Bow Pose: This simple pose involves laying flat on your belly and grabbing your ankles with both arms while simultaneously lifting your head up high. When performed correctly, you should be resting on your abdomen. Needless to say, it is a pose commonly recommended for weight loss and the prevention and correction of chronic constipation.

3. The Peacock Pose: This is slightly more challenging. The objective is to balance your abdomen on your conjoined elbows while simultaneously raising your legs and head of the floor. Naturally, merely attempting it speeds up abdominal weight loss and detoxification of the visceral organs and the preparatory stage could suffice as the actual execution of the pose till the mastery of it is achieved.

4. The Abdominal Lift: This is not a pose, per-se but is a specific exercise that involves you exhaling your breath and pulling the diaphragm in while holding the breath out. This is a specific abdominal exercise for weight loss, spiritual rejuvenation and detoxification. Now friends, there are other poses such as the shoulder-stand, the forward-bending pose, the spinal twist and the wheel pose that also target increase in muscular tone and weight loss in the abdominal regions, however from practice the 4 above will perhaps be the most effective.

Do note though that if you are female and pregnant or in your menstrual period, some of these poses might not be the best to execute. Moreover, since these poses-besides helping with abdominal weight loss-aid tremendously with detoxifying, it is advised that one eats a proper and healthy diet to augment the actions of these poses.

Other fantastic exercises for abdominal weight loss include your intense Aerobics, the use of the ab-wheel, basic sit-ups, windmills etc. So empower yourself with these tips and information to achieve your goal for weight loss. Lose that gut starting today.

Thanks for reading,

Jeremy LaRochester

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