You can't possibly be healthy, and stay healthy, without proper exercise!
LeQuadrillage Family Health & Wellness Center
Your internet omnibus for health & wellness information
The Truth About Six Pack Abs
Mike Geary: Certified Personal Trainer
Certified Nutrition Specialist Surprising foods you thought were unhealthful that actually help your body lose weight. Foods marketed as healthful that actually cause you to gain weight. Weird, science based workouts that burn belly fat fast. Dump the diet pill scams and get the truth about losing stomach fat - and losing it fast! Click Here!
FOR THOSE OF YOU WHO ARE STRONGER THAN THE REST OF US
If you're healthy, and you're really into body building, there is no one better than WORLD CLASS NUTRITION as a source for the vital supplements you need to give you that competitive edge. Owned, operated and staffed by current and former competitive body builders for the past 28 years, they're here to stay. They want your business today, tomorrow, and next year. To that end, they offer a no nonsense 100% satisfaction or money back guarantee on fresh, potent body building supplements. Their enormous volume permits them to sharply discount all of their products and there is virtually nothing they fail to stock. Male, female, teen, natural, or pro, World Class Nutrition has your most appropriate supplements.
As for the rest of us, you don't have to be like my husband. He's getting up there and he's still pumping iron. Oh, he can't do the 400 pound bench press thing anymore but he can still whip up the 100 pound barbells without grunting. If you're up in years I certainly wouldn't suggest you get started on that sort of thing anymore. There are better, safer, and easier ways to get fit, and many are just as effective. And always bear this in mind: Any exercise is infinitely better than none at all! You should be able to find a program that meets your needs here. We bring you instruction and counsel along with recommended equipment suppliers. Pay attention!If you want to beat the reaper, you've got to do this! Wishing you the best - Betty
STEROIDS
At LeQuadrillage we're decidedly unenthusiastic about the use of steroids and other drugs to pump up your physique. Steroids in particular have some very negative factors tied to them. That's why we're delighted to be able to recommend Sebastian MacLean's full muscle program to you. It's described a little for you below and you can get full information by clicking on the link.
NATURALLY MASSIVE
The Full Muscle Kt
Sebastian MacLean With this system you can build naturally healthy muscle faster than a steroid user. When it was first introduced to the world of bodybuilding, drug testing was required to prove it was real.
By using only natural food and training techniques, Sebastian's system wil increase your body's normal production of growth producing hormone, resulting in fabulous development of natural muscle while reducing body fat dramatically.
Steroids build muscle while you're using them. Go off steroids and in six months you're back to where you began. Your newly developed muscles wii be gone! Sebastian MacLean has found the answer to getting and keeping massive musculature without the use of steroids. And with this system, your muscles stay put! A LeQuadrillage top recommendation. Get more information here!
STEROIDS DONE RIGHT
Bryan Evans If you MUST take steroids against all our reservations here at LeQuadrillage then at least take them right. This book will tell you how to avoid many of the pitfalls associated with the use of steroids. We'd rather see you stay away from steroids entirely, but if you must use them, get yourself educated in the best (or least bad) way to go about using them. The information in this book can go a long way in helping you avoid some major problems associated with steroid use. Click Here!
NOTE FROM BETTY
I've personally been sold on Yoga for years. When you reach my age, you'll inevitably find yourself limited in range of motion, strength, and stamina. Yoga can transcend all that and give you a very noticeable boost in vitality. I couldn't bring this site to you without it, I believe that with all my heart. Personally I use, Wai Lana for my instructor, and I purchase whatever materials I need from her. We've added a link to her website below.Questions? Just ask!
There are a zillion "Yoga Schools" around, all offering you incredible results, but I've found only one of them worth reviewing and its represented by the banner above. Wai Lana always has a weekly message where she offers her own excellent insights into general health issues and it's something you most definitely should not miss. It's worth a visit to her site just for that.
THE BEST ANTI-AGING SUPPLEMENT YOU CAN GET AND IT DOESN'T HAVE TO COST A DIME
There isn't a pill available yet, and probably never will be, that can come anywhere near to providing the health benefits you can get from plain old moderate exercise. Mind you, we said moderate. Intense exercise is another story and we'll get into that later; here you can actually injure yourself, defeating its purpose.The effects of exercise on the body are wide ranging and work intensely to minimize, retard, and often stop the age related decrements we all endure.
We should also have said regular exercise. Sporadic off and on efforts at getting some exercise here and there won't do much for you. And that's the reason that when you're just starting out, you shouldn't push yourself too hard. If you do, you'll only get disgusted and quit.
Start out walking! All you need is a pair of comfortable shoes. Walk briskly for 20 minutes, four times a week. When it gets to be old hat, pick up the pace. Walk faster. Get your heart rate up. Get yourself needing to breath more rapidly. Work it up to 30 minutes, then 40, then an hour. Make sure you do it four times a week. You can do this with walking, swimming, cycling, jogging or skipping rope, for that matter. If it gets to where it seems too easy, it is. Pick it up!
You can go on to weight training, or resistance training. Before you invest in a bunch of barbells and other gym equipment, you can use your own body with push ups, sit -ups, squats, and lunges. Yoga is great here and learning about it with a good teacher doesn't cost much at Wai Lana Yoga Or you can scroll down this page to Look Great Naked at Any Age! for a really great way of getting in shape.
Don't let bad weather provide an excuse to desist! That's baloney! And you can still exercise indoors anyway. Get creative, but keep going!
And don't forget to eat! It's more important to eat as soon as possible after you exercise than it is to eat beforehand. When your muscles are working hard, they are burning energy. Carbohydrate energy is stored as glycogen in the muscles and when this fuel is depleted, you'll experience muscular failure. That's good and bad. It means you've been pushing yourself to the limit and if you don't try to pass that limit, you're OK. Now is the time to stop and replenish the muscle glycogen - right after exercise. This is when your muscles will literally soak up nutrients, particularly carbohydrates. If you wait several hours to eat after exercising hard, the benefits you get from the exercise will be reduced. Your endurance will suffer, because after time, your muscles will absorb nutrients less efficiently, and you need this daily replenishment of glycogen to maintain, and increase, your endurance.
We mentioned Yoga. Here's a little bit of trivia: Yoga, raking leaves, general fishing, horseback riding, playing ping pong, and t'ai chi all burn the same number of calories.(4.5/minute) Here are some other numbers: Walking your dog, pushing a baby stroller, cooking dinner, & playing the piano all use up 2.8 calories/minute. Low intensity aerobics, moderate weight lifting, a leisurely bike ride, hiking, jogging, and swimming all use up 6.8 calories/minute. Gardening, golf (pulling clubs), and general hunting all use up 5.6 calories/minute. Bowling, miniature golf, and light rowing take 3.4 calories/minute. A moderate bike ride uses 9/minute. You will use 4 calories/minute while cleaning house. Also, Square dancing uses 6.2, Roller skating 8, Painting 5, and Race walking uses 7.5 calories/minute.
EXTREME EXERCISE - THE DOWNSIDE
Exercise is a powerful tool for maintaining your health. It can ward off chronic diseases like Alzheimer's Disease, Heart Disease, Diabetes, and Arthritis and can add years to your life But some exercise, especially extreme exercise, has its downside. Exercise forms free radicals even during brisk walking. The extreme exertion of marathons, iron man contests, intense aerobics, major league baseball, NFL football, are responsible for the formation of massive numbers of free radicals.
FREE RADICALS, WHAT ARE THEY? Well, that depends on who is defining them. The explanation can be extremely detailed and technical, or it can be put into more general terms that us ordinary folks may be able to understand. Free Radicals are very reactive chemical particles that can harm everything they touch in several ways.
One of the ways free radical harm living tissue is through oxidation (rust formation). Once inside your cells, they oxidize the fats your cell membranes are made of, starting a chain reaction in the fat molecules called lipid peroxidation.
Now all exercise, and especially extreme exercise, increases your metabolism, the normal process of energy production. This increase remains for hours afterward and it is this process that tends to control your weight. The weight control is good. The increase of free radicals is destructive. Here is where you need large supplies of antioxidants to counter the massive free radical buildup that occurs during extreme exercise. This is where you need to look at World Class Nutrition - Diet Pills & Nutritional Supplements. The failure to obtain sufficientamounts of antioxidants over time can result in serious illnesses!
EXTREME EXERCISE CAN PRODUCE ENOUGH FREE RADICALS TO DAMAGE DNA: Repairing damaged DNA is critical to your health and survival. The health of your repair enzymes is strongly dependent on your diet which should weigh heavily in favor of fresh fruits and vegetables. Fresh fruits and vegetables contain the antioxidants that maintain your special repair enzymes.
Supplements also contain the specific nutrients that protect your repair enzymes. Some nutrients such as those found in Total Balance,can actually increase the number of repair enzymes and assist in the DNA repair process, lowering the risk of disease dramatically. Nutrients critical to maintaining DNA integrity are: L-carnitine, zinc, vitamins B6 and B12, folate (folic acid) , and vitamin B3 (niacinamide). Vitamin C may have a special function in protecting DNA from free radical damage.
AVOID INJURY WHEN ENGAGING IN SPORTS by starting out in good physical condition in the first place. And whatever you do - you're not in the NFL now - don't exert a previously injured joint until it is completely healed. A partially healed joint is vulnerable to re-injury.
Follow all correct procedures, including warm ups and cool downs.
Wear protective gear associated with your sport.
Always know when to quit. If you feel pain, stop immediately. Do not push yourself past pain!
THE DIET SOLUTION - FAT LOSS JUMPSTART by Isabel de los Rios
One of the nation's top nutritionists explains why the best diet is no diet! She'll tell you how you can get away with eating turkey, beef, and bacon with complete impunity and she explains the fallacy of banishing butter from your life. All the while you'll be losing weight on her advice and loving it. She includes an absolutely decadent Almond Crusted Chicken recipe along with a Shepherd's Pie recipe that will knock your socks off. A twenty minute video that will show you clearly where you've been going wrong all this time is a part of this delightful presentation. IT'S FREE, AS THANKS FOR STOPPING BY OUR WEBSITE. Click on this link now.
SLEEP QUALITY SLEEP IS KING!
Sleep is not a non-productive luxury indulged in when you've got nothing better to do, or just because you've gotten so tired that you're inclined to believe you need it. You need, good quality sleep on a regular and predictable basis. Sleep is necessary for your health and top performance in school, work, sports, and just for feeling good.
Sleep repairs your body's cells, rebuilds your tissues, and fights aging. Sleep promotes creative thinking. While you sleep, your brain is making connections between seemingly unrelated ideas.
Slow-wave sleep promotes creative thinking more than REM or dreaming sleep, which follows slow-wave sleep. A bonus to getting regular, good quality sleep is that you tend to eat less when you get good, regular quality sleep.
SLEEP AIDS Some Natural Solutions For Troubled Sleep
Neuro-Natural Sleep; a natural supplement formulated to the highest standards in the industry, containing selected ingredients to soothe your mood, alleviate minor pain and digestive disturbances, and calm an overactive mind.
Melatonin : This hormone is produced by the pineal gland of the brain at night, in darkness. After the age of 40, you tend to produce less and less as age advances. Declining levels of melatonin interfere with sleep patterns. Supplementation helps the body reset its sleep clock.
HELP FOR RLS, NERVOUS TENSION, HEADACHES
If Restless Leg Syndrome is keeping you awake at night, then help for this is close at hand. RLS seems to start in the evening, just when you need to relax. LegCalman herbal supplement can relieve this problem so you can get to sleep.
Nerve Toniccan relieve stress and worry, so you can sleep deeply.
If headaches at bedtime threaten to keep you awake all night, Headache Soothe -, a homeopathic remedy will temporarily relieve acute symptoms of headaches to let you sleep peacefully.
A FUN EXERCISE ANYONE CAN DO Conduct an Imaginary Orchestra
Orchestra conductors live longer than anybody! At least it seems so to me and I think there's a statistical basis for that. And what do they do? Why they wave their arms around all day! Symphony conductors keep their arms elevated for extended periods and they're in constant and varied motion. So while this isn't going to give you big muscles, it can't fail to give you great, all around body tone. It will strengthen your heart! It will increase your stamina and aerobic conditioning. Just grab a stick, umbrella or whatever, even a pie plate will do, turn on your favorite music and start conducting. It's fun, it's pleasant, you won't notice the time go by and you'll be supporting your heart while at the same time you're driving out any residual stress you may have lingering inside you. Honest! This is great! Betty... (Maybe you shouldn't let anyone see you doing this.)
EXTREME EXERCISE
Any athlete engaged in extreme exercise, competitive, or just training, sets off a series of small chain reactions of oxidants - free radicals - that are created from oxygen compounds such as carbon dioxide. Unless stopped in their tracks, these oxidants can alter DNA enough to cause disease and prominent in the list of diseases caused is Cancer! That's kind of a scary prognosis. While athletes are noted for consuming muscle building supplements, these products are generally not formulated to repair free radical, oxidant, damage. Only the anti-oxidants found in fresh fruits and vegetables, and in supplements specifically formulated for the purpose can repair such oxidant damage. Anti-oxidants are molecules that prevent free radicals from damaging healthy cells and reverse the damage that may already have been done, in this way, often preventing disease.
Anyone engaging in extreme exercise needs a reliable, highly absorbable multi-nutrient formula (not just any will do), containing anti-oxidant vitamins like vitamins C and E, and minerals like zinc and selenium, as well as bio-nutrients. Some bio-nutrients coming out of plants are curcumin in turmeric, green tea extract, and grape seed. These are excellent antioxidants as well.
Malabsorption, the inability of nutrients to enter the bloodstream is a major problem with many supplement formulations. Here is an instance where looking at price is not always the wisest course when making purchasing decisions. L-Glutathione, for example, a key anti-oxidant in many supplements, is wasted entirely if not formulated correctly. Its molecules, normally, are simply too large to pass through the intestinal walls and get into the bloodstream. Here, the fact that L-Glutathione is listed on the label is meaningless.
A supplement called Total Balance is the only product we can recommend as meeting the requirement of complete bioavailability. The supplement is formulated with components reduced to smaller molecules which can easily pass through the intestinal walls. Seven versions of this supplement are available, depending on the need and you can learn more about it by clicking here.
TO RELIEVE STRESS...
To combat the stresses of extreme exercise and competition related anxieties (butterflies, etc), a supplement called NATURAL ENERGY will provide the help you need without taking the edge off your game and you won't need to worry about taking any drug tests. Learn more about it here.
So you want to cut down on sugar. Before you reach for that diet soda, think about this. Habitual users of artificial sweeteners tend to gain more weight than users of the real thing. Diet drinks are the worst!
Artificial sweeteners contribute mightily to raised insulin levels. On top of that, you need larger amounts of artificially sweetened foods and drinks to feel satisfied, partly because artificial sweeteners don't have much taste to begin with.
In order to make their processed foods tasty, manufacturers often combine two or more sweeteners in their products. When these "foods" hit your mouth, your body yells "here comes the sugar," and your pancreas shoots out a load of insulin to handle the sugar that isn't there. Your stomach is disappointed, you're still hungry, and you eat more to compensate for that lack of fullness Here are some of the sweeteners used in these chemical creations:
SACCHARIN
Saccharin, a petroleum derivative, is still found in pink packets on restaurant tables even though it is well known to have carcinogenic potential. To some people, saccharin has a bitter after taste.
ASPARTAME
Aspartame, commonly known as NutraSweet or Equal is an exitotoxin for your brain. You will find aspartame in many diet sodas and other bottled drinks. Aspartame can cause all kinds of brain dysfunction. Many users have complained about headaches, mood disorders, and even skin rashes.
SUCRALOS (SPLENDA)
Splenda tastes better than Sacharin or Aspartame and has heat stability that enables its use in cooking. The claim that Splenda is made from sugar is only partially true. Splenda starts out as sugar, true enough, but then three parts of the sugar molecules are chemically replaced with chlorine atoms. This process creates a chlorocarbon very similar to insecticides. While the manufacturer is quick to call Splenda "natural," this product is still a chemical concoction.
The manufacturer of Splenda claims that the product is "not absorbed." The truth is that about 15% of it, about 6 calories per tablespoon is absorbed! These calories come from a mixture of carbohydrates needed to stabilize the chorocarbon compound.
STEVIA
Stevia is a no calorie sweetener chemically extracted from plant leaves. Used in China and Japan for many years, Stevia is many times sweeter than sugar. The catch here is that Stevia has a faint licorice like taste which many people don't like, In the U.S. it is usually combined with other sweeteners to improve the flavor.
XYLITOL
The King of All Sugar Substitutes
Xylitol, a natural product of plant origin, is a low-glycemic sweetener with a third fewer calories than sugar. Xylitol doesn't need additives to make it taste good. Xylitol has no bad aftertaste and has several more significant advantages over both sugar and artificial sweeteners.
Xylitol has only a minimal effect on blood sugar and insulin levels. It is generally considered safe for diabetics. Check with your doctor.
Xylitol can be used on a 1 to 1 ratio in baking, but do not use it to feed yeast; that requires sugar.
WARNING
XYLITOL IS POISONOUS TO DOGS! DO NOT GIVE YOUR DOGS XYLITOL-CONTAINING TREATS!
OSTEOPOROSIS SUFFERERS TAKE NOTE
Eight teaspoons daily are recommended for bone building as part of your nutritional program.
XYLITOL is readily available in health food stores and on-line. We have researched a large number of suppliers for professioalism, reliability and price. Our choice of vendor for XYLITOL comes down to just one - for the best pricing we could find consistent with reliability of service and product. www. epicdental.comis our top recomendation as a source for Xylitol
LAKANTO
A new player on the scene is Lakanto, considered a Japanese sweetener or "fake sugar." LeQuadrillage staff have looked into it. As far as the claims made for it are concerned, their conclusion is that any pasture has a plethora of the same stuff. This product is the medicine show pitchman's dream, while it fails to excel over any other sugar substitute on the market. And at about twenty bucks a pound, it would take a stretch to justify its use.
Lakanto contains the ingredient Erythtitol, a naturally occuring sugar found in grapes and other foods. Supposedly it eliminates the negative side effects found in some other sugar substitutes, such as bloating and diarrhea. The other ingredient is Luo Han Guo Fruit Extract which is said to be an anit-carcinogenic, anti-inflammatory anti-oxidant that could be beneficial in treating certain digestive ailments.
At the price, Lakanto is hardly a standout product. It has zero calories to be sure, but if you're looking to lose weight you'd be better off developing a healthy diet overall along with a good exercise program.
CAUTIONS Counter indications- Check with your doctor before using Lakanto:
If you're taking MAOI's, SSRI's, antidepressants, NSAIDS, corticosteroids, or similar medications.
If you have diabetes, hypoglycemia, high blood pressure, cardiovascular disease.
Women who are pregnant or nursing should talk to their doctor before taking Lakanto
LeQuadrillage conclusion: Considering the price, this product just isn't worth bothering with.
HOW I LOST 45 POUNDS IN ONE YEAR AND KEPT THEM OFF FOR 30
General Stanley McChrystal did not originate the one meal a day lifestyle. I did. More than thirty years ago. My normal weight is 170 pounds. That's what I weigh today. Thirty years ago I weighed 215 and climbing.
My path to permanent weight loss has its beginning inside a Roos Atkins clothing store in San Francisco, where I had come intent on buying bigger pants. Again. Suddenly I stopped, mid stride, turned around and walked back out. No more bigger pants. No more yo yo dieting. For the last time, I was going to lose weight, and it was going to be for the last time because I was going to keep it off.
I'd been through all the diets. They were all good. They all worked. For a while. But nobody stays on a diet permanently and the weight always came back. I had two wardrobes. My fat clothes and my skinny clothes. Mostly I wore my fat clothes. But I always felt better in my skinny clothes.
On that day, as I walked out of that clothing store, the realization punched me in my overweight midriff that regardless of what all the diet pundits claim, there is only one way to lose weight and keep it off. And that way is the simplest way of all. Eat less.
I didn't say it was the easiest way. I said it was the simplest. Often, if not mostly, there is nothing easy about simple. Eat less! That's the way to lose weight and to keep it off, we need to continue to do so. No losing the pounds we want to lose and then going back to our old ways. That won't work. The pounds always come back.
Of course that's a lot easier said than done. It requires committment. It requires a lifestyle change. Well, I was committed and although I hated the thought, I was determined to follow through on that lifestyle change. I set my mind to the concept that from that moment forward, I was going to eat less food and I was going to accomplish that by eating only one meal a day.
Instead of trying to worry about exactly what I was going to eat, the way it's done with dieting, I would eat anything that struck my fancy - for that one single meal of the day. And not a morsel was to pass my lips before or afterwards. Also, I wasn't going to start tomorrow - I was going to start now! And since I'd already eaten breakfast and lunch, I would not eat again until tomorrow.
I was ravenous in the morning and had a big breakfast. It was tough not eating anything for the rest of the day. I drank gallons of water. But I made it until breakfast next day, when I again had a humongous breakfast. And again, I had to tough it out for the rest of the day. I won't bore you with all the travails I had, but over time, things began getting easier.
I stepped on the scale every day, watching the dial show me losing two to four pounds a day. That was gratifying. I had quit drinking alcoholic beverages too. At the time I was heavily involved in fraternal affairs and attended dinner meetings every week or so. I stood around during the cocktail hour, nursing a glass of club soda. You have no idea what it's like to be the only sober person in a room full of drunks! That was particularly hard.
Had I been totally undeviating, I could have lost the entire forty five pounds I wanted to lose in about ten weeks, this way. But I was in this for the long term, like permanently, and I knew I could not keep this up forever. That's just not realistic. I was thinking about lifesyle here, and who wants to live like that? So I sort of "fell off the wagon" once in a while.
Weekends I indulged. Had a few martini's with my wife, ate an extra pizza, gained back some of the weight I'd lost during the week But always, on a monday morning, I was down a couple of pounds from the previous monday morning. That was steady, and I saw myself steadily losing weight. At the end of a year I had it. I weighed 168 pounds. Perfect.
By then I was so much in the habit of living this way that I could no longer imagine going back to my old ways. I didn't want to. I felt good! Eating only one meal a day was no longer a burden. I didn't really want to eat any more than that.and I could watch my wife indulge without a qualm
Of course, it should go without saying that I"ve been taking supplements since day one. It's important to get the vitamins, minerals, and other nutrients you need. No matter how much you eat of today's available foods, the way they're produced today, no matter how careful you may be, You're bound to be missing out on something, and I'm taking no chances. So I take supplements. Lots of them.
I don't feel the need to indulge on weekends anymore. It's all about habit. One meal a day is entirely adequate. I eat anything I want; no need to worry about dietary menus, but of course I try to stay with healthful, nourishing foods. No junk food! And no in between snacks. I don't miss them. I don't want them. Except sometimes. Then I allow myself something extra with the full knowledge and determination that this is a deviation that cannot be allowed to continue beyond once. If it is; if I start overeating again, it's back to the fat clothes. Werner L. Knoepp - LeQuadrillage Staff
FOR THOSE OF US WHO ARE SOMEWHAT LESS MASOCHISTIC
Turn your speakers on and catch this weird and funky presentation of a solid program that guarantees success in weight loss for those who have tried other methods and failed. This works! And it is surprisingly easy and pleasant. If you hate yourself when you look in the mirror, you will do a total about face very quickly if you follow this program. Stop spending your hard earned money on all the failed strategies and get this unconditionally guaranteed weight loss program right here!
LOOK GREAT NAKED AT ANY AGE Robert Martin Burn fat. build muscle, get six-pack abs and combat aging with no equipment at home in less than 20 minutes a day.This program is suitable for men and women of any age. Get with Look Great Naked At Any Age to easily control your weight, look and feel great, and regain the energy that has become just a distant memory. Or if you're into sports, this will make you a better athlete,with increased strength, flexibility, and endurance. Your mental focus will sharpen and your love life will reach new highs. Everyone will be able to look forward to a longer, pain free life.
Robert Martin, 61 years old, is living proof that Look Great Naked works and that real world results are easily within reach of anyone using his system. Look Great Naked at Any Age is loaded with four hours of no nonsense information, including mindset, cardio, strength, and nutrition. Clear demonstrations of complete workouts are a substantial part of this program. Heartily endorsed by LeQuadrillage and you can learn more about it by clicking here.
GOLF IS A NUTTY GAME
David Stargel Dale Dover - Golf Coach, Darton College, 3 time NCJAA National Champion, says "I have known Dave for 15 years and his results are tremendous! Everything he does is simple and straightforward but very effective. His program is designed for the average golfer and it just flat out works! In fact we teach our golfers many of the same keys his program focuses on. If you want to drop strokes from your golf game right now, I recommend that you get his program today." Nuff said - You can try it risk free for six months. Get more info here!
NATURALLY MASSIVE
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