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!
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.
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…
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
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,
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…
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,
This went out today. Enjoy!
For immediate release For Further Information contact: Jeremy LaRochester Phone: 904-497-4472 email: Jeremy.firstname.lastname@example.org
Fitness Professional Vows To Help 1000 People Eradicate Type 2 Diabetes
Jacksonville, Florida Jeremy LaRochester, fitness professional and NESTA member has taken a bold move seldom seen in the fitness industry by challenging the pharmaceutical therapies utilized for diabetics. "No person suffering from diabetes has ever been cured of diabetes through pharmaceutical medications - ever." Jeremy LaRochester continued, "It's never happened in the history of medicine. However it has been cured through natural means and proper supplementation" Conventional medicine continues to insist that diabetes is incurable. The approach of the medical community is that of extremely toxic chemical medications and processed dead foods. Of this, Mr. LaRochester says this system, "simply doesn't work." Jeremy further states that big pharma and conventional medicine remain silent on the natural healing processes because it certainly does not enhance the greater agenda which is the bottom line. Utilizing what Jeremy calls a 90/10 rule of nourishment 90% live plant based proteins and 10% meats allows the body to heal itself to a great extent with additional supplementation. Jeremy adopted a vegan eating strategy at the age of 10. His father died when Jeremy was 9 from a heart attack due to complications from diabetes. Jeremy's older brother also suffered a fatal heart attack at just 34 years old - also related to diabetic complications. "It's at home with me. I've experienced up close and understand the devastating effects it can have on a family and children. I have two small children and I teach them the value of not just good fitness habits, but outstanding eating choices which translates into excellent eating habits as they get older. My goal of 1000 people to help eradicate their diabetes is small. I'm attempting to give someone their life back so they have years to share and do whatever with family and friends, or just themselves." "It's very unfortunate and sad that diabetics in some form feel like the medications being taken are maintaining them. They're actually causing further complications - such as severe liver disease. This is one of many untold truths that diabetes medications are well known for liver and kidney disease." For more information on Jeremy LaRochester and his mission to eradicate type 2 diabetes, visit www.larochesterfitness.com ###
Happy Super Bowl Sunday!
Really quick before the game, I wanted to give you all a collection of 11 quick tips that can be done in minutes to better manage your diabetes and prevent complications.
I hope these give you some ideas and help.
1. Put Your Shoes by the Door
Take a minute to put a pair of slip-on shoes and socks near the door so you aren’t tempted to go outside barefoot. Make sure your slippers or house shoes are in a handy location too, so you’ll remember to wear them inside to avoid injury.
2. Do a Quick Body Scan
As you dry off from your shower each day, inspect your body head to toe. Look for dry, red, or sore spots that could become infected. Don’t forget the places where moisture can hide and bacteria can grow. Check under your arms and breasts, and between your legs and toes. Pay special attention to your feet. Use a mirror to help you see all over and treat injuries quickly.
3. Prepare Emergency Snack Packs
Put a few glucose tablets or five or six pieces of hard candy into baggies. Always carry a few with you when you go out in case hypoglycemia — low blood sugar — strikes. It’s hypoglycemia when blood sugar drops below 70 milligrams mg/dL. You may feel, dizzy, hungry, or shaky. Skipping a meal, taking too much diabetes medication, and exercising harder than usual without eating can trigger it.
4. Take a 2-Minute Test
Put your glucose monitor on your nightstand to remind you to check blood sugar first thing in the morning and before bedtime, if your doctor advises. Target range before meals is between 90 and 130 mg/dL. Before bedtime, between 110 and 150 mg/dL.
5. Put a Tag on Your Gym Bag
Does your doctor recommend you check your glucose levels? Make a reminder for yourself. Checking before and after exercise can help you learn how it affects your levels and it may help you avoid dangerous drops in blood sugar levels.
6. Make Insulin Work for Your Lifestyle
If your schedule is fast-paced and meal times are unpredictable, ask your doctor about rapid-acting or fast-acting insulin. It may be a convenient addition to your current therapy. These rapidly acting insulins can be taken just before eating and have an effect on your blood sugars within 30 minutes.
7. Power Up Your Diet
Print the American Diabetes Association’s list of 10 super foods. They have a low glycemic index, meaning they aren’t likely to cause a spike in blood sugar. They are also packed with important nutrients. Post the list on your refrigerator so it’s at the ready when you make your shopping list, plan meals, or look in the refrigerator for something to eat.
8. Drink Some Water
High glucose causes your body to lose fluid, and your skin can get dry. It may get itchy or crack, and that can lead to infection. Drink plenty of water and other fluids to help your skin stay moisturized and healthy.
9. Remember Your Medical Alert Bracelet
Put your medical alert bracelet or pendant near your watch, rings, or other jewelry you wear every day. This may help you remember to wear it. Or keep it near your toothbrush or keys. In an emergency where you’re confused or unable to speak, it can save critical time by letting others know about your diabetes.
10. Exercise in Spurts
Exercising 30 minutes a day is an important part of managing your diabetes. But it can be difficult to fit into a busy lifestyle. Break it up into three 10-minute spurts instead. Try 10 minutes of strength training in the morning. Play an active game with the family during the day or take a brisk stroll at lunchtime. Then, walk with the dog in the evening.
11. Assemble a First-Aid Kit
Diabetes complications can turn minor injury into a major problem. Take a few minutes to gather these supplies:
* hydrogen peroxide for cleaning wounds
* triple-antibiotic cream for dressing cuts and scrapes
* sterile gauze for covering wounds
If you have circulation problems or peripheral neuropathy, you may need to see a doctor or wound care center. Be sure to keep the phone number handy.
Thanks for reading and enjoy the Super Bowl!
Happy Friday Everyone!
If you are like me, you are totally prepared for an awesome weekend. I know I am with the Super Bowl on Sunday (Go Hawks!) With the thought of all the hotdogs and junk that will likely be consumed, I am reminded of snacking and cheat days for many that should be adhering to an eating strategy. That being said, I have dedicated this post to covering some cheat snacks for those that are dealing with diabetes. You should be able to enjoy just like everyone else right?
A couple of points to make is:
1. When selecting a snack, be sure to keep it under 150 calories. My rule of thumb here is that it is virtually impossible to find a candy bar under 150 calories and keeps your snacking honest!
2. Snacks packed with protein and good fat do not cause a jump or spike in blood sugar.
So What kind of snacks are good? The following are great snacks:
Almonds, Walnuts, Pecans, Peanuts, and Cashews These contain the healthy monounsaturated fats that lower cholesterol and reduce the risk of heart disease. And because they’re packed with protein and “good” fat, they won’t raise blood sugar as much as crackers or pretzels do. Many nuts are high in calories (almonds are the lowest), stick to an ounce, or about the amount that will fit in the palm of your hand.
Whole-grain crackers with peanut butter. You’ll eat more protein and fewer carbs than if you have a bigger pile of crackers with no peanut butter, and your blood sugar won’t rise as much. 3-4 crackers are sufficent.
Raw Veggies. Get in an extra serving of vegetables by nibbling on grape tomatoes, carrots, red and green peppers, cucumbers, broccoli crowns, and cauliflower. Eat them plain or dip them into nonfat yogurt, a light salad dressing, or hummus (stick with 1 to 2 tablespoons’ worth). (mmmmm – hummus!)
Black bean salsa over Eggplant slices. The salsa has only about 15 grams of carbs, 80 calories, and 1 gram of fat. This is for those snack times when you feel like you need a little extra “taste”.
Small cup of vegetable soup. Cook non-starchy vegetables such as spinach, onion, celery, green beans, and squash in some vegetable or chicken stock. It’s filling, full of veggies, and low in carbohydrates.
Eat an apple—and the skin. An apple with the skin contains about 3 grams of fiber. The skin packs a double whammy, carrying healthy soluble fiber that helps to lower cholesterol and prevent heart disease and antioxidants that fight free radicals and lower the risk of diabetes complications.
Try low-fat string cheese. Okay, for those that know me understand that I am not crazy about dairy and cheese. However for snacking and variety sake I’ve included it here. Each piece contains only 80 calories. These are one of the few portable goodies rich in sugar-steadying protein.
So there you have a short list of things that you can snack on in case you start to here the potential rumbling from below!
Thanks for reading and enjoy the game!
Yours in Success,
How’s it going? I hope that you are having an awesome day! My challenge to you today is to start a new eating strategy without using an excuse to wait.
It’s easier said than done starting a new eating strategy that’s healthier. Finding out that it’s too complicated or not worth the trouble is what many people discover when they try to improve the foods that they eat. To help you get over this kind of problem I will be giving you some tips on how to make some improvements in what you eat.
It is important to not only take supplements to enhance your vitamin intake, but also have a healthy strategy that you eat on a regular basis. Although synthetic vitamins have some nutritional value, they are not as readily absorbed as the nutrients are from natural foods. Eating healthy food should be your number one priority in regard to getting essential nutrients from your eating strategy. It can help to fill in any gaps in your plan with high quality supplements. People that would need to take supplements, for example, would be vegetarians who would need additional B12 in their eating strategy. The idea is to eat nutrient rich food, and take vitamins to complement your plan.
It will be more economical and healthier if you can start preparing more foods at home. It’s easy to lose track of the calories in the food you consume out of your home. You will have all the control to prepare what you want and will know exactly what’s in it. You can choose to use sugar substitute rather than real sugar, for example. It’s a win-win situation for your body and your bank account! Spending a day cooking meals for the week can be tiring, but it will help you stick to not eating out. If there is one night that is open, take advantage and prepare multiple meals that day.
Including super-foods into your eating strategy is a good way of eating in a way that’s more healthy. Super-foods are simply foods that have a lot of nutrition. This means that to reap the benefits of them you needn’t eat them in large quantities. You can find them in supplement form, as well as in foods in the supermarkets or health food stores. Included in these are foods like avocados, blueberries and wheatgrass, juices like acai, noni and goji berry, as well as green foods like spirulina and chlorella. By doing some research you’ll find some other super-foods Even some fairly common foods like beans, nuts, and barley are a consideration as well. A healthy eating strategy will soon help you become a much healthier person, motivating you to keep eating in a nutritious way. Eating healthy, especially foods without sugar, will be a great change for many people and a habit that will be hard to kick. It’s well worth the effort, as you’ll soon look and feel a lot better.
Thanks for Reading!
If you would like more information or want to get started on your journey to better health, Schedule a phone consultation with me here!
Tell you what I’ll do, a schedule the phone consultation here and it’s free!
Schedule Free Phone Consultation
Yours in Success,
Happy Hump day! Hope everyone is doing great!
As a diabetic, how do you control your blood sugar levels and weight – and still enjoy meals? It’s all in the right food. Read on for 2 recipes that are healthy, delicious and packed with all the nutrients you need…
When you’re dealing with diabetes, you know you have to watch what you eat to keep the pounds off and blood sugar levels in check.
It sounds hard but doesn’t have to be.
The key is a diet rich in fresh, whole foods. That means lots of fruits, vegetables, beans and whole grains, plus a few servings of fish per week.
The following are 2 recipes featuring diabetes superfoods. They’ll keep you feeling fit and help ward off potential complications, including heart and kidney disease, as well as problems with your eyes, kidneys, nerves, and circulation.
Grilled Salmon with North African Flavors
Salmon is rich in omega-3 fatty acids. These healthy fats protect against heart disease (a key concern when you have diabetes), according to the Harvard School of Public Health.
In this recipe, the classic North African herb paste chermoula serves as both a marinade and sauce for the salmon. If you don’t feel like firing up the grill, roast salmon at 450˚F for 12-15 minutes.
Preparation time: 15 minutes
1/4 cup low-fat or nonfat plain yogurt
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1/2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1 pound center-cut salmon fillet, cut into 4 portions
1 lemon, cut into wedges
1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in remaining herb mixture, seal bag and turn to coat. Refrigerate for 20-30 minutes, turning bag over once.
2. Meanwhile, preheat grill to medium-high.
3. Oil grill rack. Remove salmon from marinade, blotting any excess. Grill salmon until browned and opaque in the center, 4-6 minutes per side. To serve, top each piece with a dollop of reserved sauce and garnish with lemon wedges.
14 g fat (3 g sat)
1 g carbohydrates
23 g protein
452 mg potassium
134 mg sodium
67 mg cholesterol
Nutritional Bonus: potassium (23% Daily Value), vitamin C (15% DV)
Arctic Char on a Bed of Kale
Up to 2 out of 3 adults with diabetes have hypertension (abnormally high blood pressure)
Leafy greens – like the kale in this recipe – are chock-full of potassium, a mineral that helps regulate blood pressure by counteracting the ill effects of too much sodium.
This dish boasts a second diabetes-friendly food: arctic char (which is related to salmon). It delivers 1,135 milligrams of potassium – nearly a quarter of the U.S. Department of Agriculture’s recommended daily intake.
Preparation time: 30 minutes
1 tablespoon extra-virgin olive oil
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1/4 cup water
1 to 1-1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
1 pound skinned arctic char (or salmon fillet), cut into 4 portions
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup reduced-fat sour cream
2 teaspoons prepared horseradish
1 tablespoon chopped fresh dill, or 1 teaspoon dried
4 lemon wedges for garnish
1. Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half of kale; cook, stirring, until slightly wilted, about 1 minute. Add remaining kale and cook until tender, about 8 minutes.
2. Sprinkle fish with salt and pepper, and place fish on kale. Cover and cook until fish is just cooked through, 5-7 minutes.
3. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve fish and kale with sauce and lemon wedges.
16 g fat (3 g sat)
90 mg cholesterol
14 g carbohydrates
2 g fiber
35 g protein
1135 mg potassium
424 mg sodium
Nutritional Bonus: vitamin A (353% Daily Value), vitamin C (230% DV), potassium (32% DV), calcium & iron (24% DV), magnesium (19% DV), good source of omega-3s
You will most likely have to seek out your local fish market for the Arctic Char but it is well worth it because it is a very filling and wonderful fish.
I hope you’ve enjoyed this post and this gives you a couple of dishes that you can implement into your eating strategy.
Leave me some comments below with your thoughts on the recipes.
Thanks for reading!
Good Day Everyone! Hope you are doing well. I have some informative information regarding Broccoli and family due to the positive benefits that it has nutritionally on diabetics.
Broccoli sprouts may boost antioxidant defenses in people with diabetes. These findings were published in the “European Journal of Clinical Nutrition.” A daily dose of broccoli sprouts was associated with an increase in the total antioxidant capacity of the blood, and crucial reductions in malondialdehyde (MDA), a reactive carbonyl compound and well-established marker of oxidative stress. The study adds to the growing body of science supporting the potential health benefits of broccoli and broccoli sprouts, often praised for their potential anti-cancer activity.
The tissue of cruciferous vegetables, like broccoli, cauliflower, cabbage and Brussels sprouts, contain high levels of the active plant chemicals glucosinolates. These are metabolized by the body into isothiocyanates, which are powerful antioxidants and valuable anti-carcinogens. The main isothiocyanate from broccoli is called sulphoraphane.
A new study employed a broccoli sprout that provided high levels of sulphoraphane isothiocyanates. It examined the potential antioxidant activity of broccoli to counter oxidative stress in diabetics.
For those of you that are not aware, Oxidative stress has been linked to an increased risk of various diseases including cancer, Alzheimer’s and cardiovascular disease.
Oxygen-breathing organisms naturally produce reactive oxygen species which play an important role in a range of functions, including cell signaling. However, over production of these reactive oxygen species from smoking, pollution, sunlight, high intensity exercise, or the human aging process, may overwhelm the body’s antioxidant defenses and lead to oxidative stress.
It is also important to note that oxidative stress is a key driver in the onset of insulin resistance, which ultimately leads to diabetes. Diabetes itself is associated with increased levels of oxidative stress, and this can promote the development of diabetes-related complications.
I hope you enjoyed and learned something that you can use in you daily eating strategy.
Good Afternoon. For those of you still at work, the day hopefully is almost over! I wanted to share some information with you. I just received a call from one of my best clients a few minutes ago and we were talking about water intake and the benefits associated. I wanted to share and also give you a bit more depth to why hydration is so vital.
Keeping your body hydrated is a very essential part of the process of day to day activity. Your body needs fuel in the form of fluids. It is a very essential part of your well being and life in general. If you do not have enough water in your body at any given time, your body will ultimately suffer. It is a fact of life that can not be denied.
Without taking you too far back to science class, think about the serious job that water has in your life and in your body.
- It has to be there to move the vitamins, minerals and other nutrients through your body. It keeps blood moving which carries the fuel that your cells need for energy.
- Water helps to move out the waste products from your cells. This allows them to keep your cells at an optimal level.
- Finally, your body uses fluids to keep the body at the right temperature, there by protecting your health overall.
Can you live without water? No. When your body burns energy, it produces heat. That heat races through your body. If you think of your body as a car, if the engine gets too hot, it can not perform as it should. Therefore, you will find a way to keep your engine cool, water is a necessity. Additionally, your body needs to have these fluids to allow you to carry all the nutrients throughout your body. Since you are working on developing muscles, enhancing your physical characteristics, you realize that your body needs
those nutrients to get where they need to go. For that, they need water to push them through. Water helps your body to grow, but also helps you to repair cells as you work hard at achieving your goals.
Here are my best suggestions for you when it comes to consuming water:
- Drink water in smaller amounts, more often. This will help to provide a constant level of fluid. If you attempt to drink water too quickly, you get that heavy feeling in your stomach that you just do not need or want to have. Remember, small, more often.
- Six to eight ounces every 15 to 20 minutes during your game or during your work out is ideal. If you feel you need more, then increase this amount slightly until you feel comfortable about it.
- Don’t go for ice water. You need water that is at the right temperature too. The right temperature is cool water, about 50 to 40 degrees. This will help to get rid of the heat in your body but will not sit heavily in your stomach.
- Skip the caffeine. Caffeine is actually like a diuretic and will increase the amount that you have to urinate. Therefore, you are not hydrating yourself, but putting yourself at risk. Drinks like this include any type of sports drink that has caffeine as well as things like soda pop, teas, coffee and even foods with high amounts of caffeine.
- Finally, A sure way to tell if you are dehydrated or drinking enough water is to pay attention to your urine. Urine that is dark or only a small amount is a sign of dehydration. It should be fairly clear and there should be a good amount of it.
I could go on but this is the core of why it is important to stay hydrated and the methods that can be used to identify and correct poor hydration in your daily drinking consumption.
Thanks for reading!