Hey friend-

I have a secret. I gotta admit it… I’m a NERD.

Using social media tools and new tech gadgets are just a few

favorite hobbies of mine.

Enjoy the video below.

Peace and love,

Adriel

Category Play more [fun to watch]

Many of you are are putting off some of your favorite foods
or should I say, desserts, during this time. (I’ve given up carbs
in forms of bread, rolls, cookies and cakes for Lent)

The side effect may be some inches lost and an overall
better healthy feeling but this is just isn’t a lifestyle.

You’ve cut back on red meat and sugar snacks but once this period
is over, will you revert back to old, eating habits.

Have you got a consistent nutrition plan in place?

Hope isn’t a strategy. (I read that on a book cover)

It’s the same with your nutrition.

Remembering to consume sensible choices in
balanced, supportive portions throughout the day is one of
the most crucial components towards your body-shaping fitness
plan. Drop all those super-sized servings.

I mentioned balanced meals. This means you take account of
portion of the servings you eat.

What’s a serving?

Here’s a quick guide to eye-ball serving sizes:

Muffin or dinner roll (1-2oz) = Plum
3 oz. lean meat= Deck of cards or audio cassette (haven\’t
seen those in a while)
Medium fruit= Baseball
1.5 oz. of cheese= 6 dice
1/2 cup of rice or pasta= Computer mouse
2 tbsp. of peanut butter = Large marshmallow

You may want a few hassle-free nutrition bars as a convenient way to complement your food plan and to help yourself get the protein your active
body needs. I recommend nuts and grains like almonds and sunflower seeds if you are on the go.

Just food for thought,

Adriel

Hey friends-

Today I wanted to share a quick story I found circulating…

The Mayonnaise Jar

When things in your life seem almost too much to handle,
When 24 hours in a day is not enough;
remember the mayonnaise jar and 2 cups of coffee.

A professor stood before his philosophy class
and had some items in front of him.
When the class began, wordlessly,
he picked up a very large and empty mayonnaise jar
and start to fill it with golf balls.

He then asked the students if the jar was full.
They agreed that it was.

The professor then picked up a box of pebbles and poured
it into the jar. He shook the jar lightly.
The pebbles rolled into the open areas between the golf balls.

He then asked the students again
if the jar was full. They agreed it was.

The professor next picked up a box of sand
and poured it into the jar. Of course, the sand filled up everything else
He asked once more if the jar was full… The students responded
With an unanimous ‘yes.’

The professor then produced two cups of coffee from under the table
and poured the entire contents into the jar, effectively
filling the empty space between the sand.
The students laughed.

‘Now,’ said the professor, as the laughter subsided,
‘I want you to recognize that this jar represents your life.
The golf balls are the important things – God, family,
children, health, friends, and favourite passions
Things that if everything else was lost
and only they remained, your life would still be full.

The pebbles are the things that matter like your job, house, and car.

The sand is everything else –
The small stuff.

‘If you put the sand into the jar first,’ he continued,
‘there is no room for the pebbles or the golf balls.
The same goes for life.

If you spend all your time and energy on the small stuff,
You will never have room for the things that are
important to you.

So…

Pay attention to the things that are critical to your happiness.
Play with your children.
Take time to get medical checkups.
Take your partner out to dinner.

There will always be time
to clean the house and fix the dripping tap.

‘Take care of the golf balls first –
The things that really matter.
Set your priorities. The rest is just sand.’

One of the students raised her hand
and inquired what the coffee represented.

The professor smiled.

‘I’m glad you asked’.

It just goes to show you that no matter how full your life may seem,
there’s always room for a couple of cups of coffee with a friend.’

I don’t know where this little story originated but it always raises a smile.

Please share this with other “golf balls” in your life.

I just did…

With care and love,

Adriel

Hey there-

Happy Monday! I hope you are awesome.

We are all athletes… whether we are cleaning tables,
bending and lifting our kids, walking up and down
a flight of stairs every day… we are athletes.

Here’s a quick abs and lower back workout.

-Walking Plank – go into a plank position then move into a high plank or push up position than back down…
-Butt Wiggles – keep your head and upper shoulders off the floor as you shake your butt
-Skydivers – alternate lifting arm with opposite leg and repeat other side

Train hard, live easy – smile:)

Adriel

You are spectacular. You deserve the best.

Smile,

Adriel

Categories: [play more]

Hey there!

I hope you are having a terrific Thursday.

We all want more energy, right?

This post is for a few of my campers who wanted me to upload that
one video I did a while back.

Then swing over to boot camp… I’m here for you.

Let’s get it on – Boot Camp Style!

Adriel

Hey friend-

I hope you are having an awesome weekend.

Have you lost a loved one through a disease?

The first thing you do when you go to new doctor for a
physical is filling out your family health history. Your
family history can tell your doctor about potential health risks.

I was devastated when I found out my mom had cancer. I was
fortunate that they found it early enough to treat. She is
doing well now. She’s been five years cancer free.

We all have a piece of our past. I have my mom’s
beautiful smile. I have my Dad’s 6 plus feet height.
It feels great to have these traits.

You can also carry on many of your parent’s ailments.
Do you know if you carry any any potential genetic health risks?

Do a bit of detective work and you’ll find yourself
asking some questions that may raise some health concerns.

If you’re close member is deceased, look for copies of
old medical records or some old personal letters and
look for things that talk about their lifestyle.

If you don’t have records, look at old picture and if
possible, videos. If a picture can tell a thousand words,
a video can tell a million words. Start with easy stuff like height
and weights. How is their posture? Even things, like if a family
member develops things like dowagers hump.

Look back for things that bring up red flags. Do you notice any injuries?
Look for any visual cues that may tell you a story.
Also, if a loved one, say,developed medical ailments like cancer in
their early thirties. This should be taken more seriously than if they
developed the cancer in their late seventies.

Draw up a simple genology tree and look for patterns.
You can’t change genetics but you have great control over
lifestyle habits.

Do what you can to minimize those health risks. You have
the power. If you want things in your life to change, you have
to change things in your life. Look back, ask plenty of questions
and you can learn a lot from your family’s lifestyle habits.

Hi there, I hope your awesome.

It’s about that time of year.

This is when folks slowly start dropping off from their workout
program, or cheating on their diet.

And for a lot of folks, weekend eating – particularly SuperBowl
weekend eating – is to blame.

When some folks binge eat, they go looking for a “detox diet”,
thinking that will reverse all their mistakes.

But I’m not here to recommend that…no way.

Instead, I have an amazing article – perhaps his best article ever -
from fitness expert Craig Ballantyne about a simple 7-Step Detox
Diet that you can easily follow everyday…

…so that you never need to do an extreme 7-day or 2-week cleanse.

Here’s Craig to tell it like it is:

I just got back from the SuperBowl and got a chance to sit in the
front row right in the endzone. It was really cool, and I also got
a chance to see “The Who” live in concert at half-time.

But, while I was there, I had a few extra “non-compliance” meals
than normal, so it got me thinking about detox diets.

I have a pretty strong opinion about detoxing, and I put together a
simple 7-step detox diet plan that you can easily follow so that you
never have to do a 16-day detox ever.

You see, my biggest “beef” with the entire theory of “detoxing” is this…

It is simply NOT possible to EVER detox your body.

Why?

Because it’s such a vague statement.

What does “detox” mean?

How do you measure “detoxification”?

What do you even define as toxins?

And when do you officially become “detoxed”?

The answer is, “You don’t.”

It’s impossible.

After all, every single second of every day your body produces
carbon dioxide, which is a toxin.

And if you have deep belly fat, research shows that this “visceral
fat” is constantly releasing inflammatory toxins into your blood.

Every second. The more fat you have, the more toxic you are.

Plus, every breath you take includes pollutants.

And even the water that you drink may contain “toxins”.

So….what’s the real deal on detoxing?

Listen, while every “expert” is out there arguing about tiny little
details and “gurus” are trying to sell you on detoxing so they can
sell supplements, the TRUTH is that you really just need to know a
few steps to avoid getting toxic in the first place.

In my opinion, the #1 factor in living a “low toxin life” is simply
to keep as much garbage out of your body in the first place, rather
than depending on a 3-day, 7-day or even 16-day detox to be healthy.

So what do I do to prevent “toxin build-up” in the first place?

Well, I live the Turbulence Training Lifestyle of course, including
my “7 Step Detox Nutrition Plan”:

1) Start each day with a blender drink of berries, spinach or other
greens, raw nuts (such as walnuts – rich in healthy fats), and other
ingredients packed with antioxidants and healthy fats.

2) For lunch, have a large green salad with spinach, beans, broccoli,
peppers, avocado, onions, etc.

3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches,
cherries, and strawberries) and vegetables have a higher exposure to
pesticides, and you should choose organic when possible.

4) Eat RAW snacks only – of fruits, vegetables, and nuts. Try using
this one simple rule and limit all of your between meal snacks to
raw fruit, raw vegetables, and/or raw nuts and I promise you’ll drop
the pounds because you’ll be full on a smaller number of calories.

5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead
of beverages that contain calories or chemicals.

6) Limit animal protein intake to only 2 servings per day. On most
days, I’ll one of the following: an “after workout” chocolate milk,
organic eggs in the morning, or occasionally I’ll have high quality
meat at dinner.

You don’t need to be a full vegetarian to live a longer life, but
you should probably avoid eating meat 5 times per day, like people
in Chicago.

(Hey Chicago, don’t get mad at me for that…it was a born-and-raised
Chicago native who told me 5 servings of meat per day was the
average Chicago meat consumption.)

7) Minimize or completely eliminate alcohol intake.

While research does show that for men, up to 2 drinks per day may
help cardiovascular health (and for women, up to one drink per day),
I’m not about to recommend you start drinking.

After all, if you go above those limits, you start to destroy your
health…and you risk addiction. Alcohol killed my father, and I
don’t want to see the same thing happen to you. Tread cautiously
with the booze.

So that’s it. A simple 7-Step Detox Diet Plan.

By the way, it goes without saying that you should avoid:

- cigarettes
- trans-fats
- excessive amounts of sugar
- refined grains
- and 7-11 nacho cheese

Right?

Of course.

And you should be exercising to lose the belly fat…using proven
methods, such as interval training – which is proven to beat long,
slow cardio when it comes to burning dangerous belly fat.

Plus, you should be using Turbulence Training resistance supersets
to burn more calories and sculpt your body.

If you’ve never used Turbulence Training, you can try it out today
for less than the cost of a Superbowl hot dog.

Click here to get Turbulence Training for less than 5 bucks:

=> Click Here To Try It Out

Simply follow those 7 nutrition guidelines and use the short TT
workouts to cut out as many toxins from your body – without detoxing.

Committed to your success,

Adriel Yapana, CFT, LWP

Hey there!

Make your own mini-tripod for your
“talking head” videos or still photos while sitting
at your desk or table.

Tools: 16oz water bottle,
1/4 inch screw, small weight (sand will work too)
and flip video or digital camera..

Get going with your web videos!

Adriel here…

It’s almost Valentine’s Day… and I’d like to offer you a free gift.

There is one part many of my bootcamper LOVE to train…

The Buns!

Here’s a report for you that will challenge your training and lifestyle in a way
that lifts, firms and tighten the booty.

Download your FREE special report on 3 components for a shapely booty

Simply “right-click and save” link HERE (no opt-in required)

Your Friend and Fitness Coach,

Adriel Yapana