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The top five ways to avoid getting sick

by Dusten Nelson

Did you know that the three days with the highest number of reported cases of cold and flu are:

  1. Day after Halloween

  2. Day after Thanksgiving

  3. Day after Christmas

Why does this happen?

It is not a coincidence, consider for a moment the food and drink choices offered at social gatherings between October and December. Parties for Halloween, Thanksgiving, Christmas, Chanukah and New Year's are glycemic minefields. There are enought candies, cakes, cookies, soda and alcohol to blow-up your waistline and your ability to successfully navigate cold and flu season.

How to avoid an illness this cold and flu season:

Avoiding an illness this cold and flu season may be easier than you think. So how do you avoid being one of the reported 62 million Americans stricken with cold & flu each year? (U.S. Department of Health and Human Services). We came up with a list...

The top 5 ways to avoid getting sick this cold and flu season:

1. Avoid sugar.

According to the proverbial wives, orange juice is kryptonite to the common cold. Don't tell them I said this but they could not be more wrong. (Don't worry, we will vindicate the ole ladies later in the article). The fact is, one glass of orange juice has enough sugar to suppress the immune system for 6 hours! So what can we take to help boost our immune systems? See #'s 2 and 3.

2. Take Immune Supreme.

Immune supereme is a protein supplement with a high immunglobuliin content. Immunoglobulin neutralizes bacteria, virus and other environmental pathogens, yet unlike antibiotics they allow the immune system to differentiate between the bodies good and bad bacteria.

How to take Immune Supreme:

I recommend taking three tablespoons per day when you have a cold and one tablespoon per day to help prevent a cold.

3. Take D3 Excellence!

If you live north of Atlanta, Los Angeles or Lisbon, the odds that you are deficient in Vitamin D are close to 100 percent. In Chicago for example, we have less than 50 days per year with enough sunlight to produce adaquate levels of Vitamin D. The odds that all of those days are spent outside in direct sunlight are slim and still might not be enough produce "optimal levels of Vitamin D. In countries where Vitamin D defiencies are rare there are very few reported case of cold and flu.

How to take D3 Excellence:

The latest emperical evidence suggest that taking a bulbouse dose of 30,000 to 50,000 IU's of Vitamin D3 2 days per week is far more effective at restoring serum levels of Vitamin D; this is significantly more than the common recommendation of 5,000 IU's everyday. Why? The research on this topic is not yet complete but the prevailing thought is that our bodies produce higher levels of Vitamin D when we are in direct sunlight for hours at a time. Meterologist suggest that over the past 100 years we have averaged "sunny days" 33% of the time, meaning we are able to spend time in direct sunlight approximately once every 2-3 days. In my experience, taking 6-10 caps of D3 Excellence 2 or 3 days per week works well to restore Vitamin D levels and fight off colds.

4. Use Hydrogen Peroxide:

In 1938 German researchers had great success using hydrogen peroxide in dealing with colds and flu. Their data has been ignored or suppressed of the last half century. For many years' people have attacked cold and flu by immediately treating their symptoms and preventing the breeding process in the ear canal and nasal passages.

How to use Hydrogen Peroxide:

I recommend using cotton swabs (Q-tips) inside the nose and ears with hydrogen peroxide after a hot shower in the morning and at night. Empirical evidence suggest that if use early enough this technique will work 80 percent of the time.

5. Sleep!

Ok, back to the ole ladies, the proverbial wives nailed this one on the head. (I told you we would vindicate them.) We have heard time and time again that sleep is important. Without adequate sleep, achieving optimal health is impossible. So when it comes to staying healthy and avoiding a cold or flu, "Go get some sleep!

Here are a couple of sleep tips that you may find useful:

1. Go to bed early.

It has been said that one hour of sleep before midnight is worth two after midnight. The bottom-line: get to bed as early as possible and preferably before midnight.

2. Practice good sleep hygiene.

This includes showering before bed each night, rinsing nasal and ear canals and avoiding electro magnetic stress (a.k.a.: Turn off the TV!)

Conclusion:

There are many reasons why we get sick.  Using these five proven methods can provide a significatn boost to our immune systems and help fight the constant exposure to cold and flu. I have used each of these techniques with my friends, family and clients for years with wonderful results. I hope they will keep you and your family in good health this cold and flu season.

 

To Purchase items mentioned in this article, stop in to Core Fitness Chicago (1030 W. North Avenue Suite 300) or visit our online store by clicking here.

Immune Supreme

D3 Excellence


Nancy Swider Peltz Jr places 3rd in US National Longtrack Speed Skating Championships!

Congrats to Nancy on her 3rd place finish in the 3,000m, 5,000m and overall competition last week in Milwaukee. Her performance qualified her for World Cup in her first race in over 14 months! Way to go Nancy!

 


Myth Buster "Full Depth Squats"

Dusten Nelson

Spend time in any gym and you will run in to "The Guy". You know the one I'm talking about, the guy at the gym that runs his mouth incessantly about things he read on a blog, in MuscleMag even Muscle & Fitness HERS (He buys it for the "Articles"). "The Guy"is a self proclaimed "Expert" and a legend in his own mind but here's the scary part, hes also a trainer. This characteristic describes an increasing large percentage of the trainer population and is damaging not only clients but the reputations of those individuals in the industry that do spend time, effort and money to master their craft. 

Today I would like to examine one of "They Guy's" favorite "Guyisms"

"DONT SQUAT BELOW PARALLEL OR LET YOUR KNEES GO PAST YOUR TOES..ITS BAD FOR YOUR KNEES"

I hate to break it to you "Guy" but you are wrong. This myth as plagued the finess industry since 1978 when a Duke University study found that maintaining a vertical lower leg posture reduced the shearing forces on the knee during a squat. The "Guys" of the world latched onto this piece of information and began telling people not to squat past parallel in an effort to reduce the stress on the knees. What the study failed to mention was that excessive forward lean of the torso (likely a result of inhibited hamstring strength, flexibility, weak Vmo's and compromised loading technique) likely contributed to the misinfomation put forth in the study. Since 1978, a number of study's have examined the effects of "full depth squats" and "patellafemoral joint kinetics" during squats and splits squats have on knee health have drawn different conclusions. One study, Performed by Andrew Fry at the Human Performance Labratories at the University of Memphis demonstrated that long-term use of partial squats can decrease proprioception, decrease flexability and increase risk of injury by increasing instability of the knee.

A similar study conducted at the Musculoskeletal Biomechanics Research Labratory at the University of Sothern California determined that squatting to 110 degrees of flexion did not significantly increase tension on the knee as compared to 90 or 70 of flexion.

So what does this mean?

Though they are complex movments that must be earned and executed correctly, the human body is designed to squat to a full depth (putting your hamstrings to your calves) and allow your knee to travel past your toe on a split squat (again by placing your hamstring to your calf). Chosing partial ranges of motion for these exercises will not reduce the risk of injury but rather increase your risk of knee injury. This does not mean that every person that enters a gym can preform a single leg squat or squat to full depth, these exercises must be earned. Proper range of motion, structural balance and neural facilitation of the muscles responsible for driving and supporting the movement must present before the exercise can be preformed appropriately. A qualified strength coach should be able to identify the areas of weakness or inhibition and formulate an exercise program that will rehabilitate the movements and provide optimal knee health.

To learn how this information should affect your training, contact us at 312.373.7231 to schedule a complimentary assessment with one of our coaches. Or attend one of our upcoming seminars for industry professionals.

UPCOMING SEMINARS AT CORE FITNESS CHICAGO


October 21-23 (2011)

Olympic Lifting & Strongman Training for Sport

Pierre Roy and Steve Dube

For more information or to register call 312.373.7231


December 7-11 (2011)

Dry Needling, Perfomance Taping, FAT Tool for Health Care Professionals

Dr. Mark Scappaticci

For more information or to register call 312.373.7231


April 25-29 (2012)

Fascial Stretch Therapy Level 1

Stretch To Win

Ann & Chris Fredrick

For more information or to register call 312.373.7231

Research:

http://www.ncbi.nlm.nih.gov/pubmed/14636100

http://www.sciencedirect.com/science/article/pii/S0268003301000171

OLYMPIC LIFTING & STRONGMAN for SPORT

Core Fitness Chicago is proud to present a unique opportunity to learn from Olympic lifting master Pierre Roy. Pierre has developed an impressive resume coaching Canadian Olympic weight lifters over the past 30 years. He has coached Olympic medalists and mentored some of the best coaches in the industry. One coach who's career Pierre has profoundly impacted is renowned strength coach Charles Poliquin.

"Roy is a man of few words but is very precise in what he means. Like all geniuses, he simplifies things and loves to use principles to dictate training orientation."

-Charles Poliquin

To date, Pierre Roy has coached more than 50 athletes who competed in the Canadian championships and is currently training over 40 athletes.

Take advantage of this rare opportunity to learn from an Olympic lifting master. Attendees of this 3-day intensive seminar will learn:

  • How to perform and instruct the snatch, clean and jerk
  • The fundamental differences between small hops, jumps and Olympic lifts.
  • Understanding the opening, point of contact and point acceleration.
  • How to teach the motion and execution of Olympic lift movements.
  • Energy system considerations for Olympic lifts.
  • How to incorporate strongman training in a yearly Olympic lift planning.
  • Energy system considerations for strongman training.
  • Exercise selection for athletic speed training.

Details:

Where:

Core Fitness Chicago

1030 w. North Ave Suite 300

Chicago, Illinois 60642

When:

Friday, October 21st -Sunday October 23rd.

8:00 am -5:00 pm

Cost:

$1,195 per person

To register call: 312.373.7231




View Next Later Post

Strongman Seminar:

Client Testimonial:

A big thank you to Brent B. for his kind words in this testimonial found on yelp's filtered reviews: http://www.yelp.com/biz/core-fitness-chicago-chicago-2


I just wanted to make a statement that this is by far the best specialty gym in Chicago. I have lived in NYC for the last 2 years now and prior to that was a member of Core Fitness and saw trememdous results. There is no private or commerical gym anywhere like this, NYC included. Trust me, I tried to find one. As an ex-college and profesional athlete i have always struggled with the stubborn body fat that comes with consuming tons of calories for peak athletic performance. Dusten and his team tailored a perfect program both from a training and nutrition perspective and I am willing to bet I am in better shape now that i was in college. They have yoga, spin, classes, ab/core classes etc... Basically all the classes you would find in a commerical gym minus the stufieness and crazy membership Nazi's.

My travels for business bring me back to Chicago often and I always stop and get a workout in everytime I am back. I am moving back to Chicago in May and cannot wait to be a part of this gym and program again. Once you are in, your're family and if you truly follow the prescribed program it is impossible not to achieve the results you are seeking.

There is also a class for men called Primal which i have only taken a couple of time but it was outstanding. A nice change of pace to normal workout with a high-energy feel and high intensity stations. i will be making this a part of my weekly routine once i return.

Hands down the most knowledgeable staff regarding training and nutrition and the equipment is state of the art.

Please share your own CFC experience with YELP, and inspire someone else to change their health & fitness.

http://www.yelp.com/biz/core-fitness-chicago-chicago-2

PICP Success Story: Corefitness Chicago

by Poliquin Performance Kim Goss

If it's true that imitations is the sincerest form of flattery, consider Corefitness Chicago a shrine to Charles Poliquin.  Located in the Lincoln Park area of downtown Chicago, the gym is owned by Dusten Nelson, a Level 3 PICP and BioSignature CE coach.  Those who have seen this 10,00-square-foot state-of-the-art training facility will see an obvious Poliquin influence.

Corefitness Chicago offers clients a unique training experience that features Atlantis custom equipment, Olympic lifting platforms, strongman equipment, fat bars and thick implement training pieces to support any training goal.  The gym also has an infrared sauna and a 1,000-square-foot dojo.  Nelson says he is committed not only to creating the best training environment available but also to hosting the best education seminars, both for his staff and for the independent trainers who also work at the facility.

Nelson was active in competitive athletics from the age of five; soccer, gymnastics and martial arts were some of his first activities. Throughout high school he competed in football, basketball, baseball and martial arts, and he went to college with intentions of playing football.  However, injuries cut short his career.  After rehabbing his injuries, he joined the judo team in college and still enjoys getting on the mat.

Nelson's approach to education is typical of other successful PICP coaches.  In addition to taking PICP and BioSig courses, Nelson has also attended PIMST, semi-private interships with Charles, Special Considerations seminars, and the Fascial Stretch TherapyTM course taught by Ann and Chris Frederick.  In this interview Nelson shares someo of his experiences in making it in this competitive market.

PP: How have you been growing your business?

DN: After five years of building a business in Chicago, we opened a new facility last April.  Our growth is a direct result of the passion, knowledge and dedication of our 15 staff members, several of whom we have sent to study at the Poliquin Strength Institute.  We firmly believe that education and practical application are the keys to success in this industry, and we have been fortunate to attract clients and trainers who share these beliefs.

PP: Do you train clients in their homes?

DN: We do not do in-home sessions for two reasons.  First, most people do not have the necessary training equipment at their homes to deliver results.  Second, in Chicago, traveling just one mile can take 20 minutes; thus, traveling from home to home is inefficient from a revenue perspective.

PP: How do you market yourself?

DN: We are involved with a number of marketing programs and community events.  Most of my personal clients come from referrals, either from clients who are excited about their success or from other practitioners in the industry who are looking for a place to refer clients in Chicago.

PP: Do you have any special promotions, such as free introductory evaluations?

DN: I do not charge for initial consultations.  I view the initial discussion as an opportunity to evaluate the client's goals and roadblocks and to make strong recommendations about how we are going to achieve those goals.  If I think they need to work with someone else, I will make that recommendation as well.  One of the greatest strenghs a coach can have is to know their limitations and when to refer a client to another practitioner. This apprach will not only earn you respect with your clients but also develop useful relationships with colleagues in the industry.

PP: What type of clients do you work with now, and what type do you want to work with in the future?

DN: About 80 percent of our clients are committed individuals from the general population who come to us for one of three reasons: to change their body composition, increase their strength or reduce their pain.  Since we opened the new facility, we have seen a significant increase in the number of bodybuilders, physique competitors, and athletes at the collegiate, professional and Olympic level seeking our services.  It is our expectation that by delivering great results with these athletes we will continue to grow that aspect of our client demographic.

PP: What do you think of physical education classes in your area?

DN: I have not spent enough time in and around school-based physical education in the past 10 years to make an informed statement on that subject.  I will say, however, an increasing number of our clients are purchasing training sessions for their kids to improve physical fitness.

PP: What are the major structural balance issues you're finding with your adult clients?

DN: Clients often present with common weaknesses such as the upper back, lower back, VMO and hamstrings.  We are working with an increasing number of policemen, who oftem present structural imbalance in the lower back muscles and with the muscles that externally rotate the shoulders.

PP: What are common nutritional issues in Chicago?

DN: If you have ever been to Chicago, you know this city has an amazing culinary presence.  We are fortunate to have a plethora of restaurants offering organic and gluten-free options and grocery stores with grass-fed meat and wild game options.  Our biggest challenge is our toxic environment; we see a tremendous amount of estrogen toxicity.  Detoxification programs deliver fantastic results and thus have become popular with our clients. 

PP: How frequently do you use BioSignature assessments with your clients?

DN: I use BioSignature every day, and we have three BioSignature practitioners on staff.

PP: Do you have difficulty getting clients to take supplements?

DN: Occasionally clients demonstrate resistance when we discuss supplementation.  Supplement resistance is most common with clients who train with us and choose not to purchase any nutritional services.  Nearly 100 percent of our clients who purchase nutritional service packages also purchase supplementation.  It is important to create a distinction between training and nutritional services not only for revenue generation but also for the client's commitment.  If they are not committed enough to invest their money towards improving their nutritional habits, it is not likely that they will invest their time to making the needed lifestyle changes.

PP: Do you believe that women personal trainers face any particular problems with training men?  For example, do most people prefer being coached by a man?

DN: I am sure there are situations where being trained by a woman could bruise the "male ego," but for every male client who prefers to be trained by a man there are two female clients who prefer being trained by women.  The lesson to be learned here is that if you are knowledgeable and get great results, good clients will find you.

PP: Do you do any aerobic training with your clients?  If not, what do you do for energy system training?

DN: Among the first questions new clients ask when they tour our facility is "Where are all the treadmills?" and "How am I going to do cardio?"  We are fortunate to have access to both indoor and outdoor strongman training space so that sled intervals and other strongman training techniques can be incorporated into our training sessions.  In fact, we run over 50 small-group training sessions per week focused on changing body composition, and in each of those classes we use some form of sled interval training.  Sled intervals have a funny way of quenching a client's thirst for "cardio" training.  That being said, we do have a Corefitness running team that trains for competitve 5K, 10K, marathons and triathlons.  We focus on doing the things necessary to improve their performance, such as structural balance, optimal biomechanics and improving stride rate and stride distance. 

Here's a funny story about our clients' cardio training.  We recently began training a Chicago police officer who was a big proponent of cardio training to improve his ability to run down a suspect, so at the end of his first session we put him on the prowler; after three minutes of intervals he made his way to the locker room to return his pre-workout supplement to the trash can.  When he had gathered himself, he came into my office and fell into a chair.  I asked him what he had learned about his cardio training and he replied, "It's a good thing I've got a Taser and a gun!?

PP: Have you done any work with lab testing, or specifically dealing with detox protocols?

DN: We use blood, hair, saliva and urine testing when necessary for reasons ranging from food sensitivities to estrogen toxicity. They can be very useful tools if they are used by the right person in the right situations.  Some people get so caught up in having access to every test imaginable that they forget how powerful basic nutritional intervention and basic detoxification programs can be.  We have great success with our detox programs along with incorporating infrared sauna sessions with meal planning and supplementation.  For most people that combination is perfect for their lifestyle, but it is nice to have access to lab testing for clients who are willing to take the next step.

PP: Do you have any favorite magazines or books you like to read that relate to this field?

DN: Like most people in the industry, when I started in the industry I read a lot of articles on Internet sites and of course I read a lot of Charles's books.  As I progressed, I spent a lot of time reading books about communication, relationship building and leadership.  Trainers and strength coaches rarely need to be encouraged to read trade information, but in my career I have noticed the most common weakness among most good trainers and coaches is a lack of foundational knowledge of business and management.  I believe the best book on this topic is The Wall Street Journal Essential Guide to Management by Alan Murray.  It is a must-read.

PP: Have you had any personal challenges with your body composition goals?  If so, how did you resolve them?

DN: I have always been athletic and never really struggled with weight issues, but after college I spent a couple of years in acting and modeling, which forced me to get sertious about my body composition.  In 2004 I began using the information I learned about BioSignature Modulation on myself and saw great results.  Since then I have developed a passion to empower clients with the ability to reach their body composition goals and provide them with the knowledge they need to acheive those goals.  

PP: Is it difficult to motivate yourself to train after being in a gym all day?

DN: I am 5'10" and 195 pounds.  My training partner is a 6'4", 250-pound former defensive tackle who competed at the collegiate and professional levels.  We push each other to train harder than we could on our own.  I have found that a dependable training partner who is committed and even stronger than you are will hold you accountable and push you on those days when motivation proves elusive.

PP: You've taken a lot of Charles's courses.  What sets him apart from other coaches?

DN: Charles does a wonderful job of helping his students achieve the results that have made him successful.  I don't judge teachers by what they know; I judge them by what their students can produce.  Charles's students produce results better than any other coach in the industry.

PP: What other Poliquin Performance classes are you interested in attending?

DN: In addition to attending the Level 4 PICP, I find the BioSig CE programs very useful and interesting.  But let me say one thing about PICP seminars-and I cannot emphasize this enough-it is crucial to repeat the seminars.  I learned this from a mentor of mine years ago; attending a seminar once makes you aware of the topic, but it takes multiple exposures to master the material.  Each one of Charles's courses carries so much information that it is a good idea for most coaches to retake the course after a period of time.  Most of the courses I have taken with Charles I have attended two, three, even four times.

PP: What advice would you give to a new trainer or gym owner?

DN:  Trainers should understand that the key to growth and longevity in this industry is information and how well they use that information to develop results and relationships with clients.  I have been in this industry for just over 10 years and work harder to learn information each and every day.  I study no less than 15 hours per week, and though I am in school full time pursuing a degree in Eastern medicine, I still schedule 4-6 weeks of industry seminars each year.  As Charles says, "The more you learn, the more you earn." 

So I shouldn't cook with olive oil?

So cooking with olive oil is NOT good for me?

Cooking with olive oil (which is a low smoke point oil) damages the delicate oil creating free radical damage and inflammation in the body.

So what can you do?

Instead of cooking with olive oil, try using a higher smoke point oil like grape seed, coconut or walnut oils. You can still drizzle olive oil over your food for taste!

Why should we reduce inflammation?

Dr. Johnny Bowden recently wrote a fantastic article on inflammation and the risks associated with inflammation. It is posted below. If you would like to learn other ways you can reduce your inflammation,  please attend our free detox lecture on Tuesday, February 8th at 6:00 PM. We are located at 1030 w. North Ave suite 300 (on the north west corner of North ave & Kingsbury). Space is limited so please call our front desk to ensure your spot! 312.373.7231. Hope to see you there!

 

Dr. Johnny Bowden

Six years ago, Time magazine did a cover story called "inflammation: the Secret Killer". At that time, just about no one outside of the rarified atmosphere of academmic researchers knew much about inflammation and its connection to every
major disease but in 2010 the idea really broke through. 

It’s about time. Scratch the surface of any major degenerative disease from heart disease to cancer,from obesity to diabetes, 
to Alzheimer's and you'll find inflammation is a major player.

Anyone who has ever stubbed a toe, banged a shin, had a tooth abscess or an asthma attack know about the kind of inflammation that's called acute inflammation. It causes pain, swelling and general discomfort and then it gradually subsides. Acute inflammation hurts - but it doesn't kill. And its not the kind of inflammation I'm talking about here. 

The kind of inflamation I'm talking about here is called chronic inflammation and it flies beneath the pain radar. Much like high blood pressure it has no symptoms. But it's an insidious process of low level injury to the vascular system - caused by anything from toxins to diet and it contributes mightily to heart disease(as well as all the other diseases mentioned). It's a pretty safe bet that if you're breathing you've got some degree of inflammation in your blood vessels. The question is what to do about it. 

Fortunately there are a huge number of natural anti-inflammatories in food, and selection these "anti-inflammatory" foods as part of your diet is one the best things you can do to preserve your health. Fruit and vegatables are the mother lode when it comes to anti-inflammatory compounds (like flavonoids, flavonoids, flavanols, polyphenols and other chimicals found in plants). Outstanding choices are apple and onions, tumeric, and of course omega-3 fatty acids. 

-Johnny Bowden

 

Good Coffee - Bad Lid?

Did you know that coffee is the main source of antioxidants for most Americans? It's true, in addition to being a the main source of antioxidants in the American diet, coffee has also been shown clinicaly to improve cognitive function, improve insulin sensitivity and improve mood!

So what are the down sides to coffee consumption?

One of the biggest risks associated with coffee consumption actually comes from the coffee cup! Thats right, BPA or (Bisphenol-A) the main ingredient in most coffee cup lids, is a potent hormone disruptor. BPA has been linked to reproductive impairment, fetal development, brain development, cognitive function and other disorders associated with plastic toxicicity. The risks associated wit BPA are beginging garner attention, in May of 2009 Chicago became the first city to ban the sale of baby bottles containing BPA but i am sure they wont be the last.

How can you limit your BPA exposure?

One simple step to reduce BPA exposure is to remove your coffee lid before consumption...it's that easy! We also advocate simple detoxification programs and regular use of an infrared sauna to combat exposure to BPA and other toxins. To learn more about our exposure to BPA and other toxins and how to detoxify them join us for our next free detox lecture.

We will be hosting a free Detox meeting on Tuesday, February 8th at 10:00 am & 6:00 pm at Core Fitness Chicago (1030 w. North ave Suite 300), Free parking garage attached.

A FREE informational meeting about the program will be held Tuesday, Feb. 8th at 10 am and 6 pm. Call the front desk to RSVP: 312.373.7231

To learn more about BPA and how to reduce your exposure read this article from the NIH below:

What is Bisphenol-A?

Bisphenol-A or (BPA) or BPA isi a chemical produced in large quantities for use primarily in the production of polycarbonate plastics and epoxy resins.

Where is BPA found?

Polycarbonate plastics have many applications including use in some food and drink packaging, e.g., water and infant bottles, compact disks, impact-resistant safety equipment and medical devices. Epoxy resins are used as lacquers to coat metal products such as food cans, bottle tops and water supply pipes. Some dental sealants and composites may also contribute to BPA exposure.

How does BPA get into the body?

The primary source of exposure to BPA for most people is through the diet. WHile air, dust and water are other possibile sources of exposure, BPA in food and beverages accounts for the majority of daily human exposure. BPA can leach into food from the proctective internal epoxy resin coatings of canned foods and from consumer products such as polycarbonate tableware, food storage containers water bottles and baby bottles. The degree to which BPA leaches from polycarbonate bottles into liquid may depend more on the temperature of the liquid or bottle, than the age of the container. BPA can also be found in breast milk.

Why are people concerned about BPA?

One reason people may be concerned about BPA is ecause human exposure to BPA is widespread. The 2003.2004 National Health and Nutrition Examination (NHANES III) conducted by the Centers for Disease Control and Pervention (CDC) found detectable levels of BPA in 93% of 2,517 urine samples from people six years and older. The CDC NHANES data are considered representative of exposures in the United States. Another reason for concern, especially for parents, may be because some animal studies report effects in fetuses and newborns exposed to BPA.

If I am concerned, what can i do to prevent exposure to BPA?

Some animal studies suggest that infants and children may be the most vulnerable to the effects of BPA. Parents and caregivers, can make the personal choice to reduce exposures of their infants and children.

How do i avoid BPA?

  1. Do not microwave polycarbonate plastic food containers. (Polycarbonate is strong and durable but over time it may break down from use and high temperatures. Polycarbonate containers that contain BPA usually have a #7 on the bottom.)
  2. Reduce use of canned foods.
  3. When possible, opt for glass, porcelain or stainless steel containers, particularly for hot food and liquids.
  4. Use BPA free baby bottles.

 

DETOX - with Clean your Core

 

Hold your spot in Clean Your Core's Detox program's next session!

A FREE informational meeting about the program will be held Tuesday, Feb. 8th at 10 am and 6 pm.

Clean your Core is a 28 day gentle detoxification program. We have had amazing results from our past classes and now its YOUR TURN! Some benefits have included:

  • Fat Loss
  • Increased Energy
  • Improved mental focus
  • Clearer skin and eyes
  • Increased productivity
  • Anti-Aging effects
  • Improved Digestion 

Class space is limited and filling up quickly. Please reserve your spot by contacting Core Fitness Chicago at 312-373-7231
or please contact Nicole@corefitnesschicago or Bobby@corefitnesschicago for any questions!

https://corefitnesschicago.com/Clean_Your_Core.htm

Time to clean your pool filter?

This is a great article by one of our clients who completed his first liver flush this morning. Congrats Kenneth! And thank you for not employing visual aids...

For those of you who are not familiar...liver flushing is a non-envasive technique used to remove fermented cholesterol, bacteria and other material that congests our liver on a daily basis. Think of it like cleaning your pool filter, it should be done one or two times per year to maximize your livers ability to detoxify.

Clients that complete this liver flush often report fewer allergies, feeling lighter, more energy and decreased body fat. To learn more about Liver flushing and liver detox contact one of our staff member Nicole (Nicole @ corefitnesschicago.com) or Bobby (Bobby @ corefitnesschicago.com)

Yours in health,

Dusten

My Liver Flush

By Kenneth Yoder

Day one. 6AM.

I woke up terrified of what I am about to do. My goal today is to give myself diarrhea powerful enough to force our hundreds of tiny gallstones from my liver. Yes, I am doing this intentionally. If I wasn't scared, I wouldn't be human. All humans are scared of diarrhea of that magnitude.

Day one. 9AM.

There are rules to this game. I can only eat and drink until 2PM today. Zero fat and all vegetarian. I made oatmeal with fresh figs and a side of organic strawberries. They are organic because I don't want cancer. Cancer is an asshole.

Day one. 10AM or so.

Fruit smoothie with way to many black berries in it. More seeds than smoothie it seemed like.

Day one. 10AM through 2PM.

My lunch was brown rice, black beans with pico de gallo, some greens, corn tortillas, and cucumbers. I drank as much water as I could right up until 2PM. Oh yeah, I forgot to mention the quarter bottle of Cholula I had on my lunch. Come to think of it, lunch was pretty much just a Cholula delivery device.

Day one. 5:15PM.

The line between boredom and hunger is a thin one. I didn't make that up but it's no less true. Gum is nice though I am not sure I should be chewing gum during a liver flush...anyway chewing gum is like jogging but the eating version of that.

Day one. 5:19PM.

Modern Family is on tonight! I hope I'm not stuck on the toilet. Oh wait, DVR. Diarrhea Video Recorder? Sorry, I've said 'diarrhea' too much. It's the fear talking, and all it says is "diarrhea".

Day one. 6PM.

Epsom salt dose number one of four down the hatch. I thought it was going to be terrible. Actually, I wanted it to be terrible so that I could play the hero. It's mildly bitter and totally palatable. I did pre-prepare it and put it and put it in the fridge earlier and it helps. Is "pre-prepare" redundant? Yes. Yes it is.

Day one. 8PM.

Epsom salt dose number two of four done. I got a gurgle something fierce going on the nether region of my stomach. It's really only a slight gurgle, but again with the hero thing. Also, Modern Family was on awesome episode tonight.

 

Day one. 9PM.

For the first time in my adult life I decided to wind down for a strict 10PM bedtime. This is liver cleansing, not Vietnam, there are rules. Again, not mine. I pre-prepared my oil and grapefruit potion and got that on deck by my bed. I've never drank a potion before but I'm excited to.

Day one. 9:45PM.

Here's where we get personal. I did not do a number two before bedtime. I expected to because of the Epsom salt, but didn't. And now you know that about me. Also, I thought I'd be more hungry by now. I'm not.

Day one. 10PM.

Potion and magnesium tablets down. I had a pre-conceived notion of what I thought drinking olive oii would be like. Like most things I make up in my mind, the reality was nothing like what I envisioned. I wasn't looking forward to it but it wasn't too bad actually. Kinda like dating but only in that one tiny specific way. Plus the stomach gurgles I suppose.

Day one. 10:01PM.

Went straight to bed and stayed still for 20 minutes. There's motion in the netherworld of my stomach. My bile was getting all ready for bed but I did the equivalent of splashing a bucket of cold water on it. Wake up bile. Time to watch Dancing With The Stars. DWTS being diarrhea, in any context.

Day two. 6:45Am.

I tried to wake up at 6 to do Epsom salt part 3 of 4 but I snoozed until now. Down the hatch and back to bed.

Day two. 7am.

Out of bed for a fireworks show. Toilet fireworks. How much detail do you want? I'll say that my digestion must have been poor yesterday because I had some undigested beans and rice going on. I only offer this detail because instead of the phrase needle in a haystack, I'm going to start saying 'baby gallstones in a toilet bowl of undigested beans and rice". By my watch we need new cliches. I don't wear a watch...see how this works?

Day two. 8AM.

Have you seen Dumb and Dumber? I'm Lloyd post Lamborgini.

Day two. 8:45AM.

Dose 4 of 4, Epsom.

Day two. 10:30AM.

I think we're getting some stones. There are hundreds of the tiny green pebbles floating in the bowl. Insert joke here because I'm ready to go eat.

Day two. 11:35.

I'm declaring this flush done and a victory. Glass of orange juice now and time to get drunk. I have a fresh liver to ruin.

 

The top five ways to avoid getting sick

by Dusten Nelson

Did you know that the three days with the highest number of reported cases of cold and flu are:

  1. Day after Halloween

  2. Day after Thanksgiving

  3. Day after Christmas

Why does this happen?

It is not a coincidence, consider for a moment the food and drink choices offered at social gatherings between October and December. Parties for Halloween, Thanksgiving, Christmas, Chanukah and New Year's are glycemic minefields. There are enought candies, cakes, cookies, soda and alcohol to blow-up your waistline and your ability to successfully navigate cold and flu season.

How to avoid an illness this cold and flu season:

Avoiding an illness this cold and flu season may be easier than you think. So how do you avoid being one of the reported 62 million Americans stricken with cold & flu each year? (U.S. Department of Health and Human Services). We came up with a list...

The top 5 ways to avoid getting sick this cold and flu season:

1. Avoid sugar.

According to the proverbial wives, orange juice is kryptonite to the common cold. Don't tell them I said this but they could not be more wrong. (Don't worry, we will vindicate the ole ladies later in the article). The fact is, one glass of orange juice has enough sugar to suppress the immune system for 6 hours! So what can we take to help boost our immune systems? See #'s 2 and 3.

2. Take Immune Supreme.

Immune supereme is a protein supplement with a high immunglobuliin content. Immunoglobulin neutralizes bacteria, virus and other environmental pathogens, yet unlike antibiotics they allow the immune system to differentiate between the bodies good and bad bacteria.

How to take Immune Supreme:

I recommend taking three tablespoons per day when you have a cold and one tablespoon per day to help prevent a cold.

3. Take D3 Excellence!

If you live north of Atlanta, Los Angeles or Lisbon, the odds that you are deficient in Vitamin D are close to 100 percent. In Chicago for example, we have less than 50 days per year with enough sunlight to produce adaquate levels of Vitamin D. The odds that all of those days are spent outside in direct sunlight are slim and still might not be enough produce "optimal levels of Vitamin D. In countries where Vitamin D defiencies are rare there are very few reported case of cold and flu.

How to take D3 Excellence:

The latest emperical evidence suggest that taking a bulbouse dose of 30,000 to 50,000 IU's of Vitamin D3 2 days per week is far more effective at restoring serum levels of Vitamin D; this is significantly more than the common recommendation of 5,000 IU's everyday. Why? The research on this topic is not yet complete but the prevailing thought is that our bodies produce higher levels of Vitamin D when we are in direct sunlight for hours at a time. Meterologist suggest that over the past 100 years we have averaged "sunny days" 33% of the time, meaning we are able to spend time in direct sunlight approximately once every 2-3 days. In my experience, taking 6-10 caps of D3 Excellence 2 or 3 days per week works well to restore Vitamin D levels and fight off colds.

4. Use Hydrogen Peroxide:

In 1938 German researchers had great success using hydrogen peroxide in dealing with colds and flu. Their data has been ignored or suppressed of the last half century. For many years' people have attacked cold and flu by immediately treating their symptoms and preventing the breeding process in the ear canal and nasal passages.

How to use Hydrogen Peroxide:

I recommend using cotton swabs (Q-tips) inside the nose and ears with hydrogen peroxide after a hot shower in the morning and at night. Empirical evidence suggest that if use early enough this technique will work 80 percent of the time.

5. Sleep!

Ok, back to the ole ladies, the proverbial wives nailed this one on the head. (I told you we would vindicate them.) We have heard time and time again that sleep is important. Without adequate sleep, achieving optimal health is impossible. So when it comes to staying healthy and avoiding a cold or flu, "Go get some sleep!

Here are a couple of sleep tips that you may find useful:

1. Go to bed early.

It has been said that one hour of sleep before midnight is worth two after midnight. The bottom-line: get to bed as early as possible and preferably before midnight.

2. Practice good sleep hygiene.

This includes showering before bed each night, rinsing nasal and ear canals and avoiding electro magnetic stress (a.k.a.: Turn off the TV!)

Conclusion:

There are many reasons why we get sick.  Using these five proven methods can provide a significatn boost to our immune systems and help fight the constant exposure to cold and flu. I have used each of these techniques with my friends, family and clients for years with wonderful results. I hope they will keep you and your family in good health this cold and flu season.

 

To Purchase items mentioned in this article, stop in to Core Fitness Chicago (1030 W. North Avenue Suite 300) or visit our online store by clicking here.

Immune Supreme

D3 Excellence

 

 




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Strongman Winners!

Congratulations to the following men, recipients of a complementary Strongman Workout at Core Fitness Chicago:

  • Christian Botts
  • Doug Campbell
  • Brandon Taylor
  • Matt Blaschka
  • Ahren Wietzke
  • Eric Zachrison
  • Kenneth Yoder
  • Doug Jones

Wish them luck, blog post and pictures of their experience to follow shortly!

 

Body fat sabotage with a side of health risk....

For years credible experts in the health and fitness industry have avoided recommending products sweetened with fructose knowing full well that fructose can sabotage fat loss goals. Common misconceptions regarding fructose include: Fructose is fine in moderation, only found in soft drinks, fructose is not any more dangerous than any other sugar etc. You may be familiar with some of these statements and may on occasion found them them. More power to you, we are not here to judge.

What concernes me as a fitness professional is the rising levels of fructose in our diet. Specifically, there are an increasing number of foods percieved as being "health" that are sweetened with fructose and most people consuming them either don't know or don't know why they should care.

Here is a quick question: Do you know what foods contain fructose?

You may already know that High Fructose Corn Syrup is the most common sweetener found in soft drinks but did you know that fructose is also used in diet foods, protein bars and protein shakes? It's true! Here is the best part, to avoid consuming foods sweetened with fructose all you need to do is READ THE LABEL! Food manufactures are obligated to list their ingredients on the package.

Where can I find Fructose-Free fitness foods?

If you or someone you know needs to replace their current fructose laden protein bars, protein shakes or exercise recovery drinks with a non-fructose product stop in to Core Fitness Chicago or visit our online store, we offer a wide variety of fructose-free food bars, protein shakes and recovery drinks that won't sabotage your fat loss goals!

Click here to visit to learn more about our fructose free Primal Bars, Protein Shakes, etc:

http://us.cpoliquin.com/Poliquin_Supplements_s/1.htm

Yours in health,

Dusten

and the side of health risk.....

If fat loss sabotage was not bad enough, we now have clinical evidence that fructose also feed cancer cells and is linked to several other degenerative diseases. To learn more I encourage you to read the fantastic article by Maggie Fox posted below. If you have trouble viewing the article you can use the following link: http://www.msnbc.msn.com/id/38528161/ns/health-cancer/?utm_source=twitterfeed&utm_medium=twitter

Cancer cells feed on fructose, study



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