Women's Health & Fitness Tips





Stephanie "Wankiya Waci" Big Eagle

Women’s bodies endure some amazing transformations and sometimes it can be quite challenging to keep up with these changes from the perspective of health and fitness. Our bodies are made to bear the glory of children, and this means sacrificing the perfect shape so that we can bring life into the world. This is a beautiful and necessary process, and we simply have to adopt the pace of nature, and allow our bodies to fulfill their sacred life-giving purpose. When the time comes when it is safe again to begin re-shaping the body (usually 6 weeks postpartum) it can be both enjoyable and stress-relieving to gradually shed those extra baby pounds, even with baby in tow. As I write this, my baby has just turned 4 months old. I have already shed my extra 35 baby pounds, and have accomplished this all while baby accompanied me on every workout. If I can do this, you can too! Let me share some of my postpartum Health and Fitness tips with all you women and moms out there looking for ways to get into your best possible shape.

 

Building up the strength of your body and mind is the primary place to begin. In order to avoid injury, you must allow your body to build up to where you ideally want it to be. Walking was my initial exercise of choice for weight loss and building up my strength. Two days after having my baby, I began walking between a half mile to two miles a day; being careful to pay attention to how my body was responding. If I felt over exhausted, or any pain within the womb, I would stop and rest for at least a day until my body let me know that it was safe to resume exercise. Baby was so little at the time that I would place him in an infant carrier and he would sleep for the duration of the walk. It was a fantastic and very enjoyable experience for the both of us. At first I noticed rapid weight loss as my body was adjusting to no longer being pregnant, and no longer needing to retain water. Then the weight loss evened out and I really had to watch my diet and exercise every day to shed those last 20 pounds. As my body grew stronger, I increased my daily walks by time, keeping it between one to two hours a day. Good news Ladies! Walking is actually the best way to lose weight through exercise! By walking at least an hour every day, as fast as you can, you will safely and surely lose those extra pounds in a reasonable amount of time. It is also great for the mind, as any exercise naturally alleviates stress and heightens the release of good-feeling endorphins; very important for mothers who need to give lots of love to babies! Just be sure to not engage in any strenuous exercise until after 6 weeks postpartum, as your body is devoted to healing from the incredible transition of childbirth. Don’t overdo it and remember to adopt the pace of Nature: Patience, and everything in its perfect season and time.

 

Walking is a great way to gently shed those extra pounds. However, it is not going to tone and shape, nor is it going to condition for those desiring to engage in a higher level of fitness. I am a professional dancer, so it is vital that I condition my breath, heart rate, and endurance to match the performance expected from me. So I began to run after my baby was 8 weeks old. I invested in a jogging stroller so that I can take baby with me on every single workout! He sleeps the entire time and my mind rests at ease knowing that he is enjoying my workout as much as I am! I started off with just one mile, in between a two to five mile walk. At first it was very difficult to complete even just one mile, but I kept it up. Your body is not conditioned for running after having a baby, so it is going to resist, but you must “breakthrough” the resistance, and stay dedicated if you really want to attain that higher level of fitness. Just keep in mind that it is very easy to injure yourself if you strain your body too hard, especially after having a baby, as the ligaments and bones of the body were stretched and softened to make way for the baby. So be sure to take your time and allow the body to gradually strengthen itself so that you are not forced to stop to heal from a stress injury.

 

After several weeks of walking and running, I was able to increase my runs to between a three to five mile distance. I kept my runs at this space for one month and focused on building speed and endurance. Eventually I maximized my pace at 3 miles in 19 minutes. Once I was able to accomplish this, I stepped up to a whole new level and doubled my running distance to 6 miles just a few weeks ago. Now I am running between 7 to 11 miles in the morning and dancing for up to two hours every evening after just 2 months of conditioning! I intend to keep pushing myself beyond where I was just the day before, and therefore BE-ing and doing the very best I can.

 

 

Let me tell you a secret ladies: The key to my success was, and is, and always will be ~ my mind! There were many times that I wanted to quit; when my body was aching and tired; when it was hot and humid and I just didn’t feel like sweating and working so hard; but I kept focused on my “WHY.” It is essential that you find your “WHY” for wanting to get into your best possible shape. For me, it was really just to see what I was capable of, to see how far I could go. I am now in the best shape of my life, emotionally, spiritually, and physically, and it’s all because I have committed myself to my “WHY.” I recommend getting out a piece of paper write now, and writing down your “WHY.” Make a list of your goals, and give yourself a reasonable time in which to accomplish your fitness goals, include your “WHY” at the top of this list, and tape it next to your mirror. Read these goals out loud to yourself twice a day, and commit yourself to achieving them. James Rippe, MD says: “Exercise alone provides psychological and physical benefits. However, if you also adopt a strategy that engages your mind while you exercise, you can get a whole host of psychological benefits fairly quickly.”

 

The bottom line is that getting into your best possible shape is a reality that only you can create. You must dedicate yourself to your goals and your “WHY” and keep on keeping on. Find a workout that suits your body and preference. There are so many options for being and remaining active! If you find it hard to motivate yourself, a personal trainer can really help, or find a workout buddy and you can help to motivate each other. Just keep showing up, consistently and with a good attitude, and you will be amazed at discovering what you are capable of! To look in the mirror and see the effects of all your hard work is a reward that is priceless and well earned! Take the first step today towards your better health, mentally, physically, and spiritually; write down your “WHY,” make your commitment, and breathe, move and rock it!  

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”  – Bruce Lee

 

Your Life-Preserver: Proper Diet and Exercise

One of the most important reasons to lose weight is to improve your health. There is no better way to increase your natural lifespan than to get your body and mind into its best possible condition. The health benefits of improving your diet, combined with adequate exercise are too copious to ignore. Excess weight and poor diet are linked to many serious health conditions, some of them life-threatening.

Osteoporosis. Osteoporosis is a disease of the bones. It happens when your body loses too much bone; makes too little bone, or both. As a result, bones become weak and can break from a minor fall or, in serious cases, even from simple actions. According to the National Osteoporosis Foundation, Osteoporosis is not a normal part of aging and can be prevented by eating a healthy, well balanced diet and by engaging in regular exercise. What you have to remember with bones is that they are vibrant, or full of life. They are alive! They must be nourished and stressed, in the form of exercise, to be at optimal health. Weak, brittle bones are of major concern to the elderly, especially women.

Heart Disease. Heart disease is the number one cause of death and disability in the United States. Some forms, like Coronary heart disease, can be prevented by a nutritious, well-balanced diet and plenty of exercise. Coronary heart disease is a narrowing of the small blood vessels that supply blood and oxygen to the heart. It is caused by the buildup of fatty material and other substances which form a plaque in the arteries to your heart.

Diabetes. Diabetes is a disease in which your blood glucose, or sugar, levels are too high.  Glucose levels are directly controlled by the foods you eat. Diets high in sugar, fat, and cholesterol are the major causes of Diabetes. By transforming your diet and by getting plenty of exercise, Diabetes can be prevented. Even those who have already developed Diabetes can keep it in control by transforming the way they eat and live.

Cancer. Eating more vegetables and fruits has been linked to a lower risk of lung, oral, esophageal, stomach and even colon cancer. Some findings indicate that calcium and vitamin D may reduce the risk of colorectal cancer. Evidence also suggests that folic acid may reduce cancer risk. You can reduce your risk of health problems by having at least 5 or more servings of a variety of different colors of vegetables and fruits each day. A healthy diet also includes whole grains and is low in fat, cholesterol, salt and sugar.

Obesity. Obesity means that a person's weight is greater than what's considered healthy for his or her height. Obesity occurs over time when you eat more calories than you use. Factors that lead to obesity include overeating, eating high-fat foods and not being physically active. Being obese increases your risk of diabetes, heart disease, stroke, arthritis and some cancers. If you are obese, losing even 5 to 10 percent of your weight can delay or prevent some of these diseases.

High Blood Pressure. High blood pressure can cause serious problems such as stroke, heart failure, heart attack and kidney failure. High blood pressure can be controlled through healthy lifestyle habits. Here’s an interesting fact about high blood pressure: every pound of body fat requires an extra seven miles of blood vessels to nourish! Imagine how much pressure it takes to keep seven miles of blood vessels filled with blood. The good news is that with the Savage Diet you can safely lose a pound of body fat in two to three days. That means every week your body can reabsorb up to 20 miles of blood vessels! Imagine how much pressure that takes off of your heart and kidneys!

 

Taking Charge by Getting Organized

Whatever your reasons are for wanting to transform your lifestyle, there is no better day than today to begin! There are some basic tools and techniques you will need to get started.

Food Journal

Simply writing down the foods you eat allows you to take an honest and critical look at how you choose to fuel your body. By keeping a committed food journal you will encourage yourself to consume fewer calories and to make healthier food choices. According to Dr. Jack Hollis of the Kaiser Permanente’s Center for Health Research, “The more food records people kept, the more weight they lost. Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”  A simple spiral notebook will suffice for daily entries. Write down what you eat each day, using the following guidelines:

• Record everything you eat and drink immediately.
• Note what you're doing while you're eating―driving, watching TV, etc.
• Describe how you felt while you ate: angry, sad, happy, nervous, starving, or bored.
• Be honest. It's a journal, not a newsletter, and no one has to see it but you.
• At the end of each day, examine how your emotions affected your eating.

 

Eventually you will notice a parallel between the foods that you eat and the moods that you experience. As you become more physically active, you will notice how your diet choices affect your stamina and recovery as well. Keeping an accurate and honest food journal is an excellent way to track your progress and to motivate yourself to continue in your efforts to make positive changes in your lifestyle. Here’s a great Food Journal template from the Clinical Nutrition Center:

Calorie-Counting Guide

A Calorie-Counting Guide will help you track how many calories you've burned, how many calories are in your diet, and the number of calories in the food you eat. This is a great beginner’s tool for learning how to accurately track the amount of calories in the foods you eat. There are many resources available for free on the internet to help you keep record of the calories in your foods. Search for online nutrient databases with reasonably comprehensive and “user-friendly” arrangements.

Weight Scale

You will want to keep track of your progress with an accurate weight scale. Weigh yourself once a week and keep a record in your food journal to keep yourself motivated and encouraged.

Positive Mantras

Keep yourself encouraged and motivated by saying positive mantras to yourself over and over. It is a great idea to say any of these mantras to yourself as you look at yourself in the mirror. A positive attitude is vital to the success of any new endeavor! Remember that you can do anything that you dedicate yourself to! Focus, and believe, and you are halfway there!

 

 

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Synergize to Neutralize Obesity, Diabetes and Depression:

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Coming Soon!

 

"The Savage Diet" by Chris Savage, Certified Personal Trainer and founder of Savage Workouts, & Stephanie Big Eagle, founder of ~One Oyate~.

This is the last diet you will ever need!

Follow the link below to find out more and to pre-order your copy today. Available March 1, 2013...

http://www.savageworkouts.com/#!coming-soon-the-savage-diet-book/c1ibk

Video: Double Pull-ups!

Chris Savage, Certified Personal Trainer and founder of Savage Workouts,
demonstrates double pull-ups!

Video: How to build back muscle

Chris Savage, Certified Personal Trainer and founder of Savage Workouts, demonstrates the perfect method for building incredible back physique.

Video: The Perfect Push-up

How to do the perfect push-up, with Certified Personal Trainer, Chris Savage of Savage Workouts.

Pull-ups! Video of a Training Session at Savage Workouts

Pull-ups! Training Session with Chris Savage at Savage Workouts

Paleo Zone Diet - Week 2

Paleo Zone Diet - Week 2

by Chris Savage

Founder of Savage Workouts

 

My Daily Diet - Paleo Zone Foods

 

The diet is going great! I have a ton of energy, more muscle and less fat. I'll take those results!

 

I have been really busy setting up the new gym and getting situated. Lots of work is a good thing when you are a small business! The diet has helped keep me energized throughout the day.

 

Here's the basic day for me:
6-9 whole eggs
3-4 chicken breasts
2 avocados
3 bowls of salad (cucumber, kale, mushrooms, lettuce, spinach, eggs, salmon, chicken or other lean meat)
Lots of water
Black coffee
Almonds (lots)
I put hot sauce and honey on everything.

 

The results are also tangible mentally. I'm very clear headed. My sports performance in the weight room, basketball court and running have all improved as well.

 

My clients that have chosen to participate have also noticed incredible results. I've had clients lose over a 100 pounds on pretty much the same plan!

 

In future blogs I will delve further into the reasons why these foods are healthy.

 

I hope you enjoy the blogs from my twin sister Stephanie. She's a soon to be mother of five with a great physique. She's got a lot of good information!

 

See you at next race!
Chris Savage

Certified Personal Trainer

 

www.savageworkouts.com

www.facebook.com/savageworkouts

savageworkouts@gmail.com

 

Super Foods for Supreme Health - Part 1

Super Foods for Supreme Health -  Part 1

By Stephanie Big Eagle

Founder of ~One Oyate~

 

A healthy, well-balanced diet is essential to the vitality of the mind and the body. A diet high in wholesome variety, especially from vegetables, fruits, whole grains, digestible proteins, and omega-3 sources will do wonders for your health. Eating properly and nutritiously will maintain healthy weight, stabilize energy levels, and even contribute to clearer thinking and better moods. There are even foods which have been labeled as “Super Foods” which will add a boost to your well-being when incorporated regularly into your diet.

The Oxford English Dictionary defines super food as "a food considered especially nutritious or otherwise beneficial to health and well-being."  Aaron Moss stated in the journal Nature Nutrition in the August edition of 1998, "Humans have many options when it comes to fueling their bodies, but the benefits of some options are so nutritious that they might be labeled as super foods." The Merriam-Webster dictionary defines them as “a super nutrient-dense food, loaded with vitamins, minerals, fiber, antioxidants, and/or phytonutrients”. Generally speaking, super foods refer to foods — especially fruits and vegetables — whose nutrient content confers a health benefit above that of other foods.

Super Foods Highlights 

Whole Grains

Studies show a connection between whole grains and good health. Eating whole grains lowers total cholesterol levels and insulin levels which reduce the risk for heart disease. Eating two servings a day decreases the risk of type 2 diabetes and increases overall heart health. Examples of whole grains include brown rice, steel-cut oats, rolled oats, wild rice, buckwheat, quinoa, and cornmeal. Three or more servings a day are recommended for optimal results.  

Berries

Not only are berries delicious, but they also contain many essential nutrients such as folate, vitamin C, fiber, and potassium, all without any saturated fat, cholesterol, or sodium! Anthocyanins are a type of antioxidant that make up the bright blues, reds, purples, and violet colors of certain berries. Blueberries, strawberries, blackberries, raspberries, pomegranate, and acai berries contain dozens of anthocyanins! Scientific studies show that including berries in your daily diet reduces the risk of heart disease, cancer, and diabetes. Four to five servings of fruits, especially berries, is a delicious way to strengthen your overall health and immunity!

 

Avocados

Avocados are one of the most nutrient-dense super food sources of fiber, vitamin B-6, vitamin C, vitamin E, vitamin K, potassium, zinc, iron, magnesium, and folate. They are also cholesterol and sodium free and contain carotenoids, a fat-loving class of compounds shown to be heart healthy and cancer fighting. Avocado is also excellent for skin and hair health, and is a delicious addition to your daily diet.

 

Leafy Greens

Leafy Greens such as spinach, kale, broccoli, collards, watercress, cabbage, and dark green leafy lettuces are excellent sources of essential nutrients such as iron, fiber, calcium, potassium, folate, and the vitamins A, C, and K. Some leafy greens, like spinach, even contain up to 21% protein, making them a great alternative to animal sources of protein! Leafy grains are good for improving brain functionality, digestion, and even visual performance. Three servings a day are highly recommended.

Nuts

Nuts such as almonds, walnuts, pistachios, pecans, and brazil nuts contain beneficial unsaturated omega-3 fatty acids, Vitamin E, copper, potassium, protein, and fiber. They are minimally processed foods which have been shown to lower cholesterol and give a “feeling of fullness.” Studies have shown that those who eat nuts have a body mass index that is lower than those who do not consume nuts. The high unsaturated fat content of nuts may stimulate fat metabolism thus helping to burn more calories! A handful a day is a great way to incorporate this super food into your diet.

 

Fish

 

Seafood super foods such as salmon, shrimp, mahi-mahi, tilapia, grouper, tuna, trout, clams, crab, and oysters are excellent sources of Omega-3 fatty acids, easily digestible proteins, calcium, zinc, and iron. Low in saturated fats and sodium, diets high in seafood sources are known to increase heart health, improve and support healthy brain functionality, and are excellent for pregnant and nursing women who need higher sources of nutrients and omega-3 fatty acids to support the growth of the fetus and a healthy baby after birth. At least two servings of seafood a week are essential to a healthy diet.

You are What you Eat!

 

These are just a few highlights of super foods known to increase overall health when included into your daily diet regime. It is easy to transform your life by altering the choices of what you put into your body. It is true... You are what you eat! If you want to be full of health, nutrients, vitamins, and vitality, ensure that your diet is full of foods which contain these elements! Stay tuned for Part 2 of this article for even more highlights of recommended super foods!

 

Some "super" food for thought!

Stephanie Big Eagle

Asst. Manager at Savage Workouts

 

www.savageworkouts.com

www.facebook.com/stephbigeagle

www.facebook.com/oyatewanji
 

The Incredible Effects of Bee Pollen

The Incredible Effects of Bee Pollen

By Stephanie Big Eagle

Founder of ~One Oyate~

 

As a previous beekeeper, the Honey Bee colony and the marvels it produces have earned my tremendous respect. The creations of the Honey Beehive are known for the healing powers contained in its honey and bee pollen. Used for everything from strengthening the immune system, to controlling unhealthy cravings, to fueling the bodies of super-athletes, bee pollen and honey are some of the most beneficial super foods to incorporate into your daily diet for wholesome living.

Photo by Wankiya Waci during honey extraction

Bee Pollen is the male seed of a flower blossom collected by worker bees. As they pollinate flowers, the Honey Bees mix their digestive enzymes and a dab of honey with the pollen and store it as granules on their hind legs. As they enter their hives, the pollen is sloughed off and collected by beekeepers. These tiny gems contain almost all the nutrients required by the human body! Enormously rich in proteins, vitamins, minerals, beneficial fatty acids, carotenoids, and bioflavonoids which are anti-viral and antibacterial, it’s no wonder that many athletes and the health-conscious include bee pollen in their daily diet for superb results.

 



"Bee pollen - the greatest body builder on Earth."
~ German naturalist Francis Huber

Bee Pollen Granule stored on the leg of Honey Bee

Bee Pollen is approximately 40% protein, half of which is in the form of free amino acids which are easily digested and converted into muscle by the human body. It contains the highest source of protein available, higher than any animal source! Scientific studies have proven bee pollen to be a complete, healthy, and perfect food. Capable of correcting nutrition deficiencies, unhealthy cravings, and even mood disorders, bee pollen has been used as an exclusive elixir by many ancient cultures. What a gift the honey bee has given to us in the form of this tiny pearl!

 

According to researchers at the Institute of Apiculture, Taranov, Russia, "Honeybee pollen is the richest source of vitamins found in Nature in a single food. Even if bee pollen had none of its other vital ingredients, its content of rutin alone would justify taking at least a teaspoon daily, if for no other reason than strengthening the capillaries.” Alex Woodly, then executive director of the prestigious Education Athletic Club in Philadelphia, said, "Bee pollen works, and it works perfectly. Pollen allows super-stars to increase their strength and stamina up to 25 percent. This increase in strength and endurance may be the key to the secret regenerative power of bee pollen. Bee pollen causes a definite decrease in pulse rate. The whole beauty of bee pollen is that it's as natural as you can get. No chemicals. No steroids."

 

 

Bee Pollen can be found at your local health food or organic foods store such as Fresh Market or Trader Joes. I recommend buying it in its natural granulated form from a local source instead of over the internet, or even from your local beekeeper. This will ensure that the bee pollen is collected by local pollen sources, as it is known to help control allergies; you want to make sure that you are protected from allergies to the pollen in the area in which you live. Begin with adding 1 to 2 tablespoons into your diet, to test how your body will react to it as some will have an allergic reaction. Once you have introduced it well to your diet, you can increase the dosage to your personal taste. It’s perfect to add to smoothies, to your coffee, yogurt, or even to eat straight from a spoon! Experiment with it and enjoy the effects of this miraculous super food!

 

Some “Super” food for thought…

Stephanie Big Eagle

Asst. Manager at Savage Workouts
 

www.savageworkouts.com

www.facebook.com/stephbigeagle

www.facebook.com/oyatewanji

www.facebook.com/wankiyawacimusic

The Science of Positive Thinking

The Science of Positive Thinking

by Stephanie Big Eagle

Founder of ~One Oyate~

You are a master… whether it is of positive or negative creation is all in accordance with the energy of your thoughts. It is eminent amongst the enlightened, the successful, the supreme achievers, that the most powerful tool at your disposal is your own mind. 

 

 Take a look at your life and you will observe the fruit of your thoughts.  Are you satisfied? If you are, blessed you are! If not, I have a few secrets to help you manifest the positive results you want and need to see in your life...

 

It is imperative to begin to Think about what you think about! Your inner attitude reflects your outward circumstances. As you think, so you become... It is up to you to transform the fear, worry, stress, and negativity which create disturbances in your peace.

None can be at peace, until one’s mind is at peace. Being at peace does not mean that no problems come your way. It means that when problems and difficult circumstances come your way, that you are able to deal with them in a mature and competent manner, without anger, without fear, and without negativity.

True peace is a state of mind that can only be achieved with discipline, focus, and by consciously releasing negative thoughts that lower the vibrational energy which you emit. It becomes a science, a formula. When your inner thoughts are dominated by positivity, then your outward life will reflect that beautifully.

 

Take 5 minutes now to focus on your thoughts. You may be surprised to see how much you may criticize or doubt yourself in just those few minutes. You must become your biggest fan, your own personal trainer. Now take 5 minutes to do this mental workout: Say over and over to yourself: “I am perfect and beautiful just the way I am.”

Go ahead, and say it, over and over. Now, how do you feel? Even if you don’t necessarily believe it at this point, The more you say it to yourself, the more you will come to know its truth, and the more your body will listen to what your mind is telling it.

It’s the formula I’ve been speaking of: positive affirmation. What you repeatedly do, or say, or think, is what you become.

Assess your thoughts and your perceived weaknesses honestly. Then create positive affirmations to say to yourself over and over which will challenge your doubts and fears. The only thing holding you back from making the change you want to see in your world is you!

Dedicate yourself to focused, positive thinking each and every day. It is particularly effective to begin as soon as you wake, to set the mood for the day. Remember that you cannot control how others behave towards you, but you have the choice and the power to be in control of how you allow yourself to react, or think, about any problem or situation that you are faced with.

You can become the master of your positive creation by creating positive thoughts. Apply the formula, and observe the alchemy!

Some food for thought…

Stephanie Big Eagle
Assistant Manager at Savage Workouts

www.savageworkouts.com
www.facebook.com/stephbigeagle
www.facebook.com/oyatewanji
www.facebook.com/wankiyawacimusic

Fitness, Diet, and the Power of the Mind

Fitness, Diet, and the Power of the Mind

by Stephanie Big Eagle

Founder of ~One Oyate~

A new year is in delicate bloom, and spring is right around the corner. It's the perfect time to take an honest look at yourself, and to make positive changes that will affect your good health for the rest of your life.

To improve the balance of your overall health, there are three areas which I recommend become your primary focus now: Fitness, Diet, and the Power of your Mind. When all of these areas excel, you will become capable of achieving yor wildest dreams! 

  

Whether you are at a beginner's, intermediate, or advanced fitness level, There is no better way to acheive your fitness goals then to get up and just get moving! Hence the saying: A body in motion stays in motion. If you want to see changes in your physique, then you have to become physical! Even committing yourself to a simple half hour of walking a day is an excellent place to start for the beginner. For the more advanced, try adding challenges to your workout routine that are engaging and physique-shaping. Be creative! Your body is your temple! The health of your spirit is reflected by the health of your body. That is why the true warrior has both a beautiful spirit and body.

 

 

 

A wholesome diet is essential to maximizing your health. It can either make or break the deal. An organic diet filled with fresh fruits and vegetables, digestible proteins, essential fatty acids, and super foods (calorie sparse and nutrient dense natural foods which are superior sources of anti-oxidants and essential nutrients) such as wheatgrass, coconut oil, bee pollen, raw honey, seaweed, and ginseng can provide all the physical stamina and mental stability needed to endure more challenging workouts. Think of your diet as your natural medicine cabinet. To build your immunity, to fuel your workouts, and to stablilize your hormones and moods, a well balanced and wholesome diet cannot be ignored! Invest in a healthy diet to ensure a superior you!

 

 

The most vital element of your overall health is defined by the Power of your Mind! If you believe you can... then you are already halfway there! If you know that you can... then you are there! Negative thoughts, doubts, and self-criticism cause depressing effects on your stamina and block the release of "happy" endorphins (neurotransmitters in your brain which send signals to the body, affecting its moods). It truly is all up to you, and only you, to take the first step towards becoming the warrior or warrior-ess you want to be! Concentrate on everything that is beautiful and positive about yourself, and ignore that which brings you down. Create daily affirmations such as: "I am capable of acheiving anything I dedicate myself to," or "I will, because I can." Try meditating in a quiet place or while practicing yoga, and say these positive affirmations to yourself over and over. You will be amazed when they become your reality!

 

Some food for thought...
Stephanie Big Eagle
Asst. Manager at Savage Workouts

www.savageworkouts.com
www.facebook.com/stephbigeagle
www.facebook.com/oyatewanji
www.facebook.com/wankiyawacimusic

Paleo Zone Diet: Day 5 - No Alcohol

Paleo Zone Diet: Day 5 - No Alcohol
by Chris Savage

Founder of Savage Workouts

 

Ok, things are back to normal now. I started eating a lot of sauteed veggies. Also eating a lot of fish, turkey, ham, and other meats. No sugar. Lots of jerky. I can tell I'm looking better and I feel very clear headed.

The Paleo Zone Diet is high in Protein Sources such as these.

Veggies really help fill you up, and the assorted amino acid varieties (protein sources) keep you strong. Energy is surprisingly high. Also, instead of going drinking with the boys, I have been much more productive. Training more sessions a day and feeling less fatigued. Actually going to work out on a Saturday night! I feel a lot more focused. I really think there is something to this whole avoiding processing thing.

 

Alcohol is obviously the biggest restriction of this diet. Physiologically is causes your metabolic and digestive systems to completely go out of whack. Detoxifying the alcohol becomes the biggest priority for the body at the expense of metabolizing fat or building muscle. So you cannot regenerate muscle tissue while under the influence of even .001 g of alcohol! It causes your muscles to atrophy, while your greater omentum (the sheet of fat that lies over your abdomen) stores more body fat.

 

It's funny, with some clients I've trained, I observe that they will go down in all areas of the body. The body fat calipers will show a lower millimeter measurement in the bicep, tricep, and subscapularis (below the shoulder blade). However, the iliac crest measurement (lower right of the abdomen above the hip bone) will increase by up to two millimeters!

 

This means that alcohol takes muscle from the butt and turns in into stomach fat!!!

 

See you at the next race!

Chris Savage

Certified Personal Trainer

 

www.savageworkouts.com

savageworkouts@gmail.com

www.facebook.com/savageworkouts

Paleo Zone Diet - Day 2

Paleo Zone Diet - Day 2

by Chris Savage

Founder of Savage Workouts

The Paleo Zone Diet is high in vegetable sources and protein

 

So I really didn't have any Paleo Food around today so I pretty much starved myself. This is that point in the races where I wished I had prepared a little bit. That's OK though. I like it this way. I got to the point where I was really irritable and depressed and felt down. Then I realized it was night time and all I had was coffee, 6 eggs, and 3 chicken breasts. Something must be missing. So I consulted my training partner and he said to eat veggies or I would "get all stupid!"

​

I went shopping. I got a bunch of food. Lots of spinach, mixed veggies, and other "greens." Not really sure what to do with these mysterious things. I'm just eating them raw like a Savage would. I also got some Balsamic Vinagrette. Tomorrow I'm gonna try one of these "recipe" things. I've never attempted real cooking before. I usually just fry stuff on a skillet.

​

I also purchased 15 chicken breast, raw almonds, a giant slab of organic ham, 5 dozen eggs, and a few pounds of mushrooms.

I listened to Dr. Tim talk about the diet for a little bit. I'll have to do some more research on it. Now that I've had some salmon, mushrooms, raw spinach and almonds my meltdown stage is over.

This diet should be fun. I just ran a few miles today. Intense training starts next week. Also did a few sets of dead lifts. A friend and I are gong to start 'Cross Fit' training for a month at East Sac Cross Fit. We'll see how that goes...

 

See you at the next race!
Chris Savage

Certified Personal Trainer
 

www.savageworkouts.com

savageworkouts@gmail.com

www.facebook.com/savageworkouts