Hoisting dumbbells may seem an odd way to firm your face, but you can’t argue with success.

Resistance training releases growth hormones, while increasing muscle mass. It lowers stress, resulting in lower levels of catabolic, destructive cortisol. For the skin, this means increased cell growth and repair and restored collagen fibers. Stronger muscles increase the body’s capacity to perform, whether it is moving, thinking, or metabolizing on a cellular level. When the cells can successfully metabolize food for energy and repair, they are better able to handle free radical development and the accompanying inflammation.

By Sydne George, Great Falls (Mont.) Tribune

“I think you should push back from the table when you’re still hungry,” Breuning said.Walter Breuning, who turned 113 on Monday, eats just two meals a day and has done so for the past 35 years.

At 5 foot 8, (“I shrunk a little,” he admitted) and 125 pounds, Breuning limits himself to a big breakfast and lunch every day and no supper.

“I have weighed the same for about 35 years,” Breuning said. “Well, that’s the way it should be.”

“You get in the habit of not eating at night, and you realize how good you feel. If you could just tell people not to eat so darn much.”

His practice of skipping supper began when he first moved to Great Falls from Minneapolis in 1978. He lived in the Yellowstone Apartments at the time and would walk downtown to Schell’s in the Johnson Hotel or the Albon Club on the second floor for lunch.

In 1980, the Albon Club moved to the Rainbow Hotel, and the owners asked Breuning to be manager, which he did for 15 years.

“I never started eating supper again,” Breuning said.

He gets up at 6:15 a.m. and has a big breakfast every day at 7:30 a.m. Usually it’s eggs, toast or pancakes.

“You can order anything you want, just like a restaurant,” he said.

“I eat a lot of fruit every day.”

Montana Gov. Brian Schweitzer sent Breuning a fruit basket after a recent visit.

“Boy, I tell you that was good fruit. I ate the whole darn thing,” Breuning said. “Peaches, pears, everything, it sure was good.”

In addition to eating fruit every day, Breuning also takes a baby aspirin.

“Just one baby aspirin,” he said, “but everybody gets that for their heart. That’s the only pill I ever take, no other medicine.”

And he drinks plenty of water.

“I drink water all the time,” he said, and just a bit of coffee. “I drink a cup and a half of coffee for breakfast and a cup with lunch.”

Breuning said he has been healthy all of his life and believes diet has a lot to do with it.

“If people could cut back on their normal weight, it wouldn’t be quite so bad,” he commented. “They just eat too much!”

Breuning remembers his family having a cow, pigs, chickens and a big garden when he was growing up, like most people did in those days.

“Everybody was poor years ago,” he said. “When we were kids, we ate what was on the table. Crusts of bread or whatever it was. You ate what they put on your plate, and that’s all you got,” Breuning said.

Breuning recalls his mother being a good cook, though she died when she was 46 after an operation in Minneapolis. His wife was a good cook, too. They met when they worked in Butte for the railroad.

“Everything she made was good,” Breuning said. “We used to have lots of card parties, and they would always say what a good cook she was.”

While diet has contributed to his longevity, Breuning also believes that working hard was good for him.

“Work doesn’t hurt anybody,” he said, mentioning that he had two jobs, one working for the Great Northern Railway until he was 66 and the other as manager/secretary for the local Shriner’s Club until he was 99.

These days, Breuning keeps busy talking with all of the people who visit the Rainbow Retirement Center interested in meeting the world’s oldest man.

Though his vision doesn’t allow him to read anymore, Breuning keeps his mind active by listening to the radio.

“My eyes are gone,” he said, “but I listen to the radio. I get all my news on KMON.”

Breuning started eating out 35 years ago, but said he doesn’t anymore.

“Once you get used to not eating in restaurants, you don’t want to anymore,” he said. Besides, he’d rather eat at home, at the Rainbow Retirement Center.

“They have a lot of good food right here,” he said, “and good cooks.”

Breuning celebrated his 113th birthday with not one, but two cakes, one chocolate and one vanilla. And for his birthday lunch he got his favorite: liver and onions.

She is well known in the Triathlon community for her achievements in age group races. She has completed over 325 triathlons including 35 Ironman Distances. At the 2005 Hawaii Ironman, at age 75, she became the oldest woman ever to complete the race, finishing 1 hour before the 17-hour midnight cut-off time. At the 2006 Hawaii Ironman, at age 76, she again became the oldest woman ever to complete the race, finishing with a time of 16:59:03.

Sister Buder started running at the age of 49. During her sporting career, she has worked hard at also raising money for various charities. She is quoted as saying, “I train religiously”.

On August 24, 2008, Sister Madonna participated in the Ironman race held in Penticton, British Columbia, Canada. She was unable to finish the race by a factor of seconds as she was unable to reach the finish line within the 17 hours cut-off limit. Spectators cheered and encouraged her as time ran out. When she was unable to finish many broke down in tears and applauded her efforts nonetheless.

Demi Moore grows more beautiful by the minute, gushes her doting husband, Ashton Kutcher. But seriously, what is her secret to looking so youthful and fit at 46?!

“I don’t know,” Kutcher, 31, told Us. “I’m trying to figure it out because she becomes more beautiful to me by the minute and I don’t know what it is. She’s got the magic thing.”

Demi, who’s proving that perhaps 40 is the new 30, has gotten slimmer, fitter and better-looking with age. While tabloid reports claim Moore’s taut physique is the result of hundreds of thousands of dollars in plastic surgery, it’s more likely due to a healthy diet and regular exercise.

Demi is reportedly a devotee of Pilates, yoga, and has worked out to P90X DVDs, a butt-busting home-fitness regimen that features cardio, strength-training and yoga programs.

In addition, Moore follows an organic diet and practices portion control (that’s the key!). A few years ago, Demi reportedly followed the trendy Raw Fooddiet, which consists of eating 75% or more in raw (uncooked) foods such as fresh fruits, vegetables, nuts, seeds, grains and legumes. Raw foodists generally avoid meat, dairy, baked goods and breads and any food cooked above 118 degrees.

Rawfit is now in the running for another award, this time with Fitness Australia.

Simply log onto to www.fitnessawards.com.au and click on “People’s Choice Awards” then go to vote. Then complete the details with the words “Rawfit Personal Training” and  give 25 words or less why Rawfit should win.

Rawfit is now in the running for another award, this time with Fitness Australia. 

Simply log onto to www.fitnessawards.com.au and click on “People’s Choice Awards” then go to vote. Then complete the details with the words “Rawfit Personal Training” and  give 25 words or less why Rawfit should win.

Thank you !!!!

Hi everyone, the Tree Planting day was a success today. Now we have another 400 trees in the area.

Check the pictures out

 

 

Why not stop planting just flowers and grass and have an amazing supermarket on your back garden / front garden?

The high achiever client of this month is Nicole Hart !

Nicole has showed me lots and lots of determination ! 

She lost a few dozen  cms everywhere from her body, but she also changed her lifestyle , diet and lots of things.

I am very proud of her. This is Nicole after, the old Nicole has gone forever !

Here is what she has to say about her experience with Rawfit:

“I read about Rawfit in the Jan/Feb issue of Harpers Bazaar, which was
fortuitous given I’d come out of Christmas feeling over-weight (I was) and
feeling so desperate to do something about it.
With two young children and my own business, I knew the year-after-year
trial of going to the gym, walking, or pilates would not work for me, I had
to find someone or something to make me get into a fitness regime again.  I
decided that I wanted to do the City To Surf, as having a target was the
only way I could keep on-task.  So I got on the  internet and reached out to
Ricardo to help me, and I haven’t looked back.  Exercising outdoors makes a
tremendous difference, and Ricardo keeps challenging you and varying the
sessions each week so that you never grow tired of it.  If anything, through
really tough work situations, and nearly wanting to give in, I’ve come out
feeling more focused and determined than ever.  I have to say Rawfit has
read my peaks and troughs and struggles really well and even from a
psychological point of view, known when to push, or be more relaxed with
sessions, to keep me going.  I’ve now enrolled in the City To Surf, I never
would have had the confidence to do this before as a “runner”, and I can’t
wait to achieve this goal.  Rawfit has made this possible and I can’t speak
more highly of their programs and personal focus.”

Nicole won HUNDREDS OF DOLLARS in prizes. From this month, the high achiever client will also win a very special prize from the acclaimed FINE FISH Restaurant of Neutral Bay.

Here they are:

A beauty treatment from the famous Bronzalicious of Neutral Bay (www.bronzalicious.com.au)

A Fitness Equipment from Exagym (www.exagym.com.au)

A massive Raw Organic food basket from Honest to Goodness (www.goodness.com.au):

And a special lunch or dinner (Nicole’s choice) for 2  from the famous FINE FISH Restaurant of Neutral Bay (www.finefish.com.au):

Hey Nic, enjoy your rewards !!!!!!!!!!!!!!!!

 

 

I am proud to announce that our next Tree Planting day will be on the 4th of July at 8am on RAWson Park in Mosman, NSW.

To attend it please contact me on 0414646377. Open only for Rawfit clients.

I am proud to say that Raw Fit is the only fitness company in Australia that helps the environment and guarantees results to its clients.  I am serious!

Training outdoors also helps the environment. Did you how that you are helping to destroy the earth going to a gym? Think how much energy is being burned to run all the equipment like treadmills, bikes, lights, air conditioning, music, and the list goes on….

We don’t stop there.

As you know you are part of an amazing ecosystem. And we need to nurture this ecosystem with respect.

So all our sessions use non electrical equipment and are done outdoors. So no carbon foot print left for our future generations.

I always say:

“At Raw Fit we burn calories, not trees.”

Part of our program to nurture the ecosystem is to neutralize your carbon emissions. Yes, you use a car, watch TV, and use electrical lights. So…

Every month while you are training with us,  you together with our other clients will plant  new trees in a local park on the Mosman council area for you.

Basically you will be able to track the development of your tree.

This is a unique project created in collaboration with the local government.

Planting trees is a very effective way to catch our carbon emissions.

For example:

• One tree will capture on average about ¼ tonne of Co2 over its first 30 years of growth;
• Driving your car (typical 4 or 6 cylinder) for about 500 km will produce ¼ tonne of Co2;
• Traveling on a plane for about 2000 km will create about ¼ tonne of Co2;
• The average energy used in a typical house over a year generates about 4 tonnes of Co2.

How good is that?

You get fit, help the planet and realize a dream!

That’s what I call awareness towards future generations.

I am proud to say that Raw Fit is the only fitness company in Australia that helps the environment and guarantees results to its clients.  I am serious!

Act now, no more excuses!

Hello, core strength is everything. If your core is weak, your posture is weak, your quality of life is weak ! And weak core is a recipe for injuries.

Gymnastics is a great sport ! And it makes your core SUPER strong.

My friend, Mosiah Rodrigues, from Brazil is a Gymnastics World Champion and he knows what is core strength.

Watch him, competing ! 

HI Everyone..I  just spoke today with my friend Anthony Anderson and he wrote an article for our blog..here it is :

One thing I continuously see in most food-conscious health circles, is the all-to-common lack of physical activity that afflicts nearly all of mainstream society. Most are not chiseled and fit looking. Maybe 5%.

What we eat can only take us so far. If we want to have a healthy looking body, we have to be challenging it.

I used to think that it was a chore…constantly having to spend time in the gym keeping the body lean and the muscles toned.
Because there was such a strong financial incentive due to my modeling career, I took my strategy very seriously about my diet and exercise. 

I was initially doing about 2 hours a day to get me to where I needed to be. It took about a month. After that, I transitioned to more of a maintenance routine. My diet was now far cleaner and easily digestible. At this time, I probably work out 5-6 hours a week. But remember, I live in New York, so I am walking pretty often. That helps IMMENSELY. The first time I went back to my parents after living in the city without a car, I could see my old lifestyle with new eyes. I realized how often we were sedentary because of the automobile. Sitting on our butts all the time. Way more than I realized. Even walking 30 min a day is a big deal in the suburbs.

But how to make the time? Even 5-6 hours a week is tough for many people, right? Well…I make it a point to enjoy exercise, and I multi-task. Usually by playing my favorite music, or listening to a great audio interview or language lesson. This keeps my mind off the pain, but I am used to really giving 100% until I cant give anymore. Even watching television is a great idea if it keeps you moving. Jogging in place for 45 min consistenty could totally transform someone.

I do a good deal of isometrics workouts. Push-ups and sit-up especially. Really slow and even hovering above the ground while doing a push-up is great. Really stressing the muscles is the idea. I change the hand positions as well to keep the muscles challenged and balanced.

Stretching is so key too. Again, while listening to an audiobook, in front of the television, or (hopefully sometimes) in silent mediation with deep breathing…whatever serves you at the moment is best. 

Immediately after the workout I make myself a smoothie full of high quality plant proteins. Bee pollen, hemp butter, spirulina, goji berries (not necessarily at the same time)…along with high quality water and honey. I love fruit as well, and will eat it throughout the day. Big salads, green smoothies, green juice…all of these rebuild my tissue. The literal fact that I am building myself out of bee pollen…something sounds so damn cool about that.

If we arent challenging your body and giving it 100% 5+ times a week, I really think we arent tapping into our major potential. I feel much more alert at 75-90% raw and exercising, than 100% raw and being more sedentary. This lifestyle can save people’s lives, and if we hope to interest more of our family and friends into trying organic living foods, our credibility surely goes up if we are in good physical shape as well as eating healthy (and hopefully local). 

Do it for all of us! People are so much more apt to listen to what you might have to say about diet if you actually walk your talk. And by kicking butt 5+ times a week, you’ll have some definite credibilty in no time. 

Oh..one more big tip – Work out before breakfast. I know, I know. But trust me. You will see results twice as fast. Drink 32 oz of the best water possible, and get at it.

Anthony Anderson
Rawmodel.com

Noah is the Shiatsu Master in Australia and is now the latest Rawfit partner.

All Rawfit clients now can experience this 5 star service !

This is a little bit about Noah:

Noah Therapy is an exquisite evolution of an ancient form of therapy developed by Noah Lee.

Noah Therapy is a combination of the East’s Shiatsu and the West’s Chiropractic, Osteopathic and Physiotherapy.

Noah’s Shiatsu technique is a holistic diagnosis testing meridians to find the underlying energetic problem of disease in the body, as well as pressure point treatment that includes gentle stretching of the body.

Noah Therapy helps release blockages of energy and conditions that cause tension in the muscles, once released a great sense of physical, emotional and spiritual wellbeing is experienced.

Noah has an extensive experience , look at this:

• Master of Shiatsu Massage
• P.G. Physical Education
• P.E. Undergraduate
• Major in Physical Psychology
• Cert. Sports Massage
• Cert. Reflexology
• Cert. Chiro Practice
• Author of Massage & Stretching Techniques
• Author of Sports Massage & Taping(Published by Chong Gu)
• University Lecturer
• Middle School P.E. Teacher

• TMS Member
• Dip. Remedial Message
• Dip. Aromatherapy
• Dip. Reflexology
• Cert. Shiatsu Therapy
• Ginseng Bathhouse Sydney (4 1/2 years shiatsu Masseur)

This is what Harper’s Bazaar has to say about Noah:

This is what sydney Morning Herald has to say about Noah:

Andrew O’Keefe from channel 7 has something to say about Noah:

“Shiatsu is the most therapeutic form of massage I know. And in nearly 20 years of massage, I have never experienced shiatsu better than Noah’s. His massage is not for the faint-hearted; but it is for people who truly want to feel the healing effects of shiatsu, and who want to know they’re in the hands of a master.” 

Andrew O’Keefe
Seven Network

Actor  Zoë Coyle also has something to say about Noah:

 

“I’ve intermittently suffered from severe back pain and when I arrived at Noah Therapy I was hobbling. An hour later I could place my hands flat on the floor from a standing position. When later recounting this experience to my husband I found words like sublime and transcendental tumbling out of me. Noah is a Shiatsu Master indeed. I couldn’t recommend him more highly.”.

Zoë Coyle
Actor

So, this is another benefit of training with Rawfit !

To contact Noah, please go to our official website 

Rawfit Official website CLICK HERE 

Last week was a wet week, but since yesterday the park has been dry and great for training ! Bring it on !!!

 

Hi everyone  I got a lot of people asking me about a soup recipe that has all nutrients. Our friends Kevin and Angela have a great recipe.

Take a look at this before and after picture of Angela (she is not my client). She went into a 100% raw food diet and look at what has happened:

 

 

The following article was taken from a medial website : http://www.seattle24×7.com/resveratrol/index.html

 

Resveratrol has captured the attention of the world’s health and scientific communities since experiments from the Harvard laboratory of David Sinclairfirst appeared in the journal Nature in 2003. Sinclair’s pioneering research demonstrated the life extending benefits of Resveratrol in mice, the first such laboratory tests performed on a species of mammal. These initial results were further duplicated in a 2006 follow-up study again published in Nature. The additional findings showed that obese mice provided with Resveratrol lived an average of 15% longer than obese mice not provided the supplement. 

Researcher Johan Auwerx (at the Institute of Genetics and Molecular and Cell Biology in Illkirch, France) published an online article in the journal CELL in November 2006 which showed that mice fed Resveratrol for 15 weeks had better treadmill endurance than those without the Resveratrol supplement.

The effects of Resveratrol have also been shown to interfere with all three stagesof carcinogenesis - initiation, promotion and progression. Resveratrol is reported to possess antioxidant and anti-angiogenic properties and is under extensive investigation as a cancer chemopreventive agent.[9]

What’s more, Resveratrol was also reported effective against neuronal cell dysfunction and cell death, and help against diseases such as Huntington’s disease [10] and Alzheimer’s disease.[11]

Research at the Northeastern Ohio Universities College of Medicine and Ohio State University indicate that resveratrol has direct inhibitory action on cardiac fibroblasts and may inhibit the progression of cardiac fibrosis.[12]

Resveratrol is found in the skin of red grapes and as a constituent of red wine. Some suggest it may explain the “French paradox” that the incidence of coronary heart disease is relatively low in southern France despite high dietary intake of saturated fats. 

The substance in Resveratrol is classified as a phytoalexin produced by several plants and is sold as a nutritional supplement as the number of beneficial health effects, such as anti-cancer, antiviral, neuroprotective, anti-aging, anti-inflammatory and life-prolonging effects have been reported. 

We invite you to learn more about this fascinating and potentially life changing compound by exploring this Web site and exploring the many resources and links cited herein. 

If you are overweight, concerned about cardio-health or cancer, or simply looking to transform the latest knowledge from the world of medical science into your personal health advantage, Resveratrol could be for you! 

Resveratrol Supplements, Tablets and Formulas – How to Buy Resveratrol

 

When marketed as a nutritional supplement, Reseveratrol is typically an extract of Polygonum cuspidatum. Extracts are generally standardized to deliver about 8% resveratrol. Some of the products currently marketed have resveratrol in combination with other phytonutrients and vitamins. Most supplements deliver 16 milligrams per serving or higher. There is no typical dosage, but the currently marketed dosages in Resveratrol capsules and Tablets are as follows:

Resveratrol Capsules — 15 mg, 50 mg, 200 mg

Resveratrol Tablets — 10 mg

Functional food products containing resveratrol are also available. Resveratrol is found in grapevines (Vitis vinifera L). It occurs in the vines, roots, seeds and stalks, but its highest concentration is in grape skins. Wine also contains resveratrol. The concentration of resveratrol in red wine is much higher than that of white wine. The main difference between red and white wine production, besides the grapes used, is that for red wine the skins and seeds are involved in the process, while white wine is mainly prepared from the juice, essentially avoiding the use of grape skins and seeds. During the wine making process, resveratrol, as well as other polyphenols, including quercetin, catechins, gallocatechins, procyanidins and prodelphidins (condensed tannins), are extracted from the grape skins via a process called maceration.

References

1. ^ Gu X, Creasy L, Kester A, et al., Capillary electrophoretic determination of resveratrol in wines. J Agric Food Chem 47:3323-3277, 1999
2. ^ Ector BJ, Magee JB, Hegwood CP, Coign MJ. Resveratrol Concentration in Muscadine Berries, Juice, Pomace, Purees, Seeds, and Wines.http://www.ajevonline.org/cgi/content/abstract/47/1/57
3. ^ a b Benitez DA, Pozo-Guisado E, Alvarez-Barrientos A, Fernandez-Salguero PM, Castellon EA (Oct 18 2006). “Mechanisms involved in resveratrol-induced apoptosis and cell cycle arrest in prostate cancer-derived cell lines”. Journal of Andrology. PMID 17050787.
4. ^ Faber AC, Chiles TC (Dec 2006). “Resveratrol induces apoptosis in transformed follicular lymphoma OCI-LY8 cells: Evidence for a novel mechanism involving inhibition of BCL6 signaling”. International Journal of Oncology 29 (6).PMID 17088997.
5. ^ Riles WL, Erickson J, Nayyar S, Atten MJ, Attar BM, Holian O (21 Sep 2006). “Resveratrol engages selective apoptotic signals in gastric adenocarcinoma cells”. World Journal of Gastroenterology 12 (35). PMID 17007014.
6. ^ Sareen D, van Ginkel PR, Takach JC, Mohiuddin A, Darjatmoko SR, Albert DM, Polans AS (Sep 2006). “Mitochondria as the primary target of resveratrol-induced apoptosis in human retinoblastoma cells”. Investigative Ophthamology & Visual Science 47 (9). PMID 16936077.
7. ^ Tang HY, Shih A, Cao HJ, Davis FB, Davis PJ, Lin HY (Aug 2006). “Resveratrol-induced cyclooxygenase-2 facilitates p53-dependent apoptosis in human breast cancer cells” 5 (8). PMID 16928824.
8. ^ Aziz MH, Nihal M, Fu VX, Jarrard DF, Ahmad N (May 2006). “Resveratrol-caused apoptosis of human prostate carcinoma LNCaP cells is mediated via modulation of phosphatidylinositol 3′-kinase/Akt pathway and Bcl-2 family proteins”. Molecular Cancer Therapeutics 5 (5). PMID 16731767.
9. ^ Saiko P, Horvath Z, Murias M, Handler N, Jaeger W, Erker T, Fritzer-Szekeres M, Szekeres T. “Antitumor Effects of 3,3′,4,4′,5,5′-Hexahydroxystilbene in hl-60 Human Promyelocytic Leukemia Cells”. Nucleosides Nucleotides Nucleic Acids 25 (9). PMID 17065056.
10. ^ Parker JA, Arango M, Abderrahmane S, Lambert E, Tourette C, Catoire H, Néri C. Resveratrol rescues mutant polyglutamine cytotoxicity in C. elegans and mammalian neurons. Nature Genetics 2005 ; 4 : 349-50. PMID 15793589
11. ^ Philippe Marambaud, Study of Alzheimers Disease and Memory Disorders. Journal of Biological Chemistry 2005 ; November 11
12. ^ Olson ER, Naugle JE, Zhang X, Bomser JA, Meszaros JG. Inhibition of cardiac fibroblast proliferation and myofibroblast differentiation by resveratrol. Am J Physiol Heart Circ Physiol 2005 Mar;288(3):H1131-8. PMID 15498824
13. ^ Howitz KT, Bitterman KJ, Cohen HY, Lamming DW, Lavu S, Wood JG, Zipkin RE, Chung P, Kisielewski A, Zhang LL, Scherer B, Sinclair DA. Small molecule activators of sirtuins extend Saccharomyces cerevisiae lifespan. Nature. 2003 Sep 11;425(6954):191-6. Epub 2003 Aug 24. PMID 12939617
14. ^ Valenzano DR, Terzibasi E, Genade T, Cattaneo A, Domenici L, Cellerino A “Resveratrol Prolongs Lifespan and Retards the Onset of Age-Related Markers in a Short-Lived Vertebrate.” Current Biology 2006 Feb 7;16 (3):296-300 PMID 16461283
15. ^ Baur JA, Pearson KJ, Price NL, Jamieson HA, Lerin C, Kalra A, Prabhu VV, Allard JS, Lopez-Lluch G, Lewis K, Pistell PJ, Poosala S, Becker KG, Boss O, Gwinn D, Wang M, Ramaswamy S, Fishbein KW, Spencer RG, Lakatta EG, Le Couteur D, Shaw RJ, Navas P, Puigserver P, Ingram DK, de Cabo R, Sinclair DA. “Resveratrol improves health and survival of mice on a high-calorie diet” Nature 2006 advanced publication
16. ^ Kaeberlein M et al. Sir2-independent life span extension by calorie restriction in yeast. PLoS Biol. 2004 Sep;2(9):E296. PMID 15328540
17. ^ Kaeberlein et al. Substrate-specific activation of sirtuins by resveratrol. J Biol Chem. 2005 Apr 29; 280(17):17038-45. PMID 15684413.
18. ^ Boocook DJ, et al. Proc Amer Assoc Cancer Res 2006;47:Abstract #5741
19. ^ Wade, Nicholas (Nov 16 2006). “Red Wine Ingredient Increases Endurance, Study Shows”. New York Times.
20. ^ Heredia A, Davis C, Redfield R. Synergistic inhibition of HIV-1 in activated and resting peripheral blood mononuclear cells, monocyte-derived macrophages, and selected drug-resistant isolates with nucleoside analogues combined with a natural product, resveratrol. J Acquir Immune Defic Syndr. 2000 Nov 1;25(3):246-55. PMID 11115955
21. ^ Faith SA, Sweet TJ, Bailey E, Booth T, Docherty JJ. Resveratrol suppresses nuclear factor-kappaB in herpes simplex virus infected cells. Antiviral research 2006 Jul 14 PMID 16876885
22. ^ Palamara AT, Nencioini L, Aquilano K, et al. Inhibition of influenza A virus replication by resveratrol. Journal of Infectious Diseases May 2005 15;191(10):1719-29. PMID 15838800
23. ^ Gehm BD, McAndrews JM, Chien P, Jameson JL. Resveratrol, a polyphenolic compound found in grapes and wine, is an agonist for the estrogen receptor. Proc. National. Academy of Sciences 1997 Dec 9;94(25):14138-43. PMID 9391166
24. ^ Bowers JL, Tyulmenkov VV, Jernigan SC, Klinge CM. Resveratrol acts as a mixed agonist/antagonist for estrogen receptors alpha and beta. Endocrinology 2000 Oct;141(10):3657-67. PMID 11014220

* Gescher AJ, Steward WP. Relationship between mechanisms, bioavailibility, and preclinical chemopreventive efficacy of resveratrol: a conundrum. Cancer Epidemiol Biomarkers Prev. 2003;12(10):953-957. Free full text
* Sinclair, David A., et al. “Calorie Restriction Promotes Mammalian Cell Survival by Inducing the SIRT1 Deacetylase.” Science 305 (July 16 2004): 309-392.
* Wolf, George. “Calorie Restriction Increases Life Span: A Molecular Mechanism.” Nutrition Reviews 64.2 (Feb. 2006): 89-92
Red Wine Ingredient May Fight COPD WebMD, October 27, 2003

Common misspellings of Resveratrol include Reseveratol, Resveratol, Resveratral and Resverratrol.

Next week is the last week to vote for me. To vote for me go to the link below and do the following after going to the link:

http://www.businessachieverawards.com.au/Vote/tabid/69/Default.aspx
Type RAWFIT under : NAME SEARCH

 

Thank you so much !!!

So..here is !!! Belinda is our High achiever client this month in the Sydney Lower North Shore ! She is so full of determination now..you can feel it on the following photos.

Belinda showed me more results than anyone else in the last few weeks !! So she will be rewarded with a few prizes ! First one is a new body !  

The second is a surprise from Sydney’s #1 Beauty Bar : Bronzalicious !!!

The third is another surprise from Sydney’s #1 Fitness Equipment Supplier : EXAGYM !!!

I am sure she will enjoy the prizes ! I would.

Bronzalicious, EXAGYM and Rawfit are so proud of Belinda !! Look at the results that she achieved !!! Diet + exercise = GLOW

This is Belinda BEFORE:

And this is Belinda AFTER :

 

I am so happy that I went on this journey with her. the before and after pictures speak for themselves, (the journey isn’t over yet) but Belinda wrote something to all of us:

Those are Belinda’s words

About 6 months ago I was surfing the web one evening at home, and somehow stumbled across a personal training website – by total accident. The next thing I knew I was at the park with Ricardo and I haven’t looked back!

This is the first time I have stuck at something for this long without quitting – and i truly believe it is because Ricardo makes training enjoyable. I learn something new at every session and I have fun! (Somehow even through all that pain!)

Becoming a client of Rawfit has changed my life – I now eat a lot of raw foods and know what i put into my body. My lifestyle has completely changed. I’ve lost 16kg’s and 32cm off my waist! I could never run before – I never even tried because I knew it was impossible. But Ricardo turned the impossible into a reality and I’ve slowly been building up to running 20minutes without stopping. A MASSIVE accomplishment for me!

I’m constantly moving forward, changing, learning and growing (the size of my brain, not my waist!) 

Thankyou Ricardo for EVERYTHING.. i feel truly blest that i stumbled across you 

Bella Di Lorenzo x

Hey, can you match those results???

RESULTS AFTER RESULTS !!!!!!!!!!!!!!!!

 

I have been asking all my Marathon friends what is the best sound track to run a marathon….

What is your favorite running track? Leave me a note on comments !

Let me tell you that ALL runners run with old and daggy musics…and the winner as the most used is :

A few friends of mine and I always say that the day of a race is a day where the Streets Have no Name !!!

So here is why ! I WANT TO RUN !!!!

 

 

 

 

Ingredients:

2 cups of goji berries soaked in water for 12 hours

2 pears

juice of 5 limes

1 teaspoon of ginger

3 tablespoons of honey

 

How to do it:

Blend all ingredients in a high speed blender ! Have it all in one go !

 

 

 

 

Hye, other day I looked at my blender and felt that it did not have that shinny jug any more. The jug was disgusting , yellowish !!!

If you use your blender like I use, the best way to keep it new is to once a week blend water + 3 tablespoons of bicarb soda + 2 tablespoons of natural detergent.  Blend it for 5 minutes !!! It will look like new again !!!!

Have fun !

I have lots of clients that feel sick while taking Power Gel..and let me tell you..I feel sick also. Power Gel and Gatorade taste horrible not even counting the amount of chemical ingredients inside it.

The good news is that you can make your own Power Gel ! and it is very easy !

Lets just give a step back and analyse why you need Power Gel  during a long run  (Marathon, Half Marathon)!

After one hour of strenuous exercise you need 1 gram of high GI carbohydrate per minute of exercise and 250ml of water with that. You also need sodium since sodium acts in two ways, one holding the water on your system preventing a huge loss of liquids that may cause dehydration, raise on blood pressure and hypothermia. The sodium also reacts with the lactic acid on your muscles and that will prevent muscle cramps during your runs.

So the rule is when you reach 60 minutes of exercise you have one power gel + 250ml of water and after that one power gel + 250ml of water for every 30 minutes of exercise. So if you run 2 hours you will need gel at 60 minutes mark and 90 minutes mark and 120 minutes mark.

Lets analyse what is inside Gatorade and Power gel :

 

1 power gel (41g)

27g of carbo

20 mg of potassium

200 mg of sodium

 

1 Gatorade (250ml)

15g of carbo

56 mg of potassium

118 mg of sodium

 

The recipe to create your own Power Gel is :

 

2 dates  (soaked in water for 2 hours)+ 2 dashes of sea salt (not table salt )

The content of this recipe equals to:

36g of carbo

334mg of potassium

200 mg of sodium

Blend all ingredients in a good blender and put he mixture into a Fuel Belt container.

 

Hey, how easy is that !!!

You can also ad lime or lemon zest to create different flavours.

Trust me it works the same way as Power gel and you will notice that your runs , marathons, half marathons will be fuelled with the purest ingredients. Not preservatives and artificial colours.

 

Run Forrest, RUN !!!!!!!!!!!!!!!!!

 

I am about to Jump !!!!!

I am so happy to receive so many messages  from people all over Sydney, Mosman, Cremorne, Neutral Bay, Cammeray and all Sydney Lower North Shore. And that’s only the start !

Remeber that when voting for me , please make sure you write RAWFIT all together otherwise the system can no recognise it.

 

Sorry for that.

 

To vote for me go to :http://www.businessachieverawards.com.au/Vote/tabid/69/Default.aspx

 

Then type RAWFIT under : NAME SEARCH

 

Then you will see: 

 

Rawfit Personal Training
Cremorne, 2090
The Mosman Daily
Fitness Retail and Services
Voting Opens: 14/05/2009
Voting Closes: 05/06/2009

Guess who???

The winer will get 2 special prizes.

One from the famous Skin SPA Bronzalicious

Another one from Exagym, the best GYM equipment dealer in Australia

 

I am very excited !!!

Just wait !

A lot of my clients ask me about weight loss and the TV show The Biggest Loser. Hey..that is a TV show, so it needs to create impact so lets explore what I think it is good and how they could make it better.

Here is me with Adro, the winer of the first Australian series

 

So Lets start with the good things about the show:

1)Motivates people to exercise. When the show is on, I clearly can see more people exercising around parks. specially around the Sydney Lower North Shore area like, Cremorne, Mosman, Neutral Bay (Primrose Park, Brightmore Reserve), Cammeray.

2)Create awareness about the Fitness Industry

3)Makes and shows that it is possible to change your life ! It only needs WORK !!!!

So TV the show is not bad, I would only change a few things…let me tell you Michelle, the female trainer of the show is a very good trainer.. here is me and her at a Fitness event :

If I were the producer of the show I would :

1)Measure all participants witha body caliper and check their fat compositions because the body caliper method is 99% accurate and using scales and weight is the most inaccurate method to check reduction of body fat. Our weight changes 12 times during the day.. See how strange is to measure someone’s performance with scales? Another point is that if the participant puts on muscle he might be eliminated since muscle weights 3 times more than fat. 

2)Eliminate participants only by fat loss reduction

3)Educate all participants in terms of good diet and not calorie control and portion control but quality nutrition. 90% of all participants of the show put the weight back ! I wonder WHY ! In my experience with rawfit, all my clients maintain their weight since they don’t feel deprived or restricted !

4)Treat all participants with respect and DO NOT SCREAM on them. Lots of points to explore here. First one is that you create a kind of NEUROTIC relationship with your client, and teach that exercise is a TORTURE ! WRONG !!!! Also clients expect sometimes to be treated like that. Personal training is not a BONDAGE session. I hope they can fix that on the show. Trainers need to be more wise and trust me they will get more respect.

5)Do not give a high protein diet to participants since it makes the human body lose lots of WATER in the first few months but on the long run, it creates an shock in the body, insulin problems and let me tell you there is clinical paper after clinical linking low life spam with excess of protein. Here is a bit of a medical paper from Harvard University :

“One serve of complete protein source a day is enough when combined with 

other foods during the day to meet daily protein requirements (e.g. quinoa, 

fish, nuts and seeds combination) – a serve is approximately the size of your palm 

- A high protein diet can lead to high blood pressure, osteoporosis (through the 

calcium –leaching effects of protein on the bones), kidney stones and arterial ageing. 

And too much protein from animal sources can lead to high levels of artery clogging 

homocystine, especially if you ingest too little folate (found in green leafy vegetables), 

which is needed to get rid of this toxic amino acid. The protein by products such as 

ammonia and urea can cause inflammation and cloud the consciousness2. “

So…

What do you think about the show?

Michelle from the show, please lets make the show a better show, you are a great trainer. I trust you !

 

To vote for me go to

http://www.businessachieverawards.com.au/Vote/tabid/69/Default.aspx

 

Then type RAWFIT under : NAME SEARCH

 

Then you will see: 

 

Rawfit Personal Training
Cremorne, 2090
The Mosman Daily
Fitness Retail and Services
Voting Opens: 14/05/2009
Voting Closes: 05/06/2009

 

A lot of people ask me if there is any magical thing to do after a race or sport event…I think the THERE IS A MAGICAL thing called ice.

The best this is to put your feet up , above your head. Just lay down on the floor and with head touching the floor put your feet in a chair and stay there the maximum that you can. The next thing to do is to put ice every 10 minutes on your whole legs and feet. (10 minutes on , 10 minutes off)

If you want to go a step further buy a pair of SKINS or compression garment leggings and sleep with them !

DONE !

Your legs will be 100% ok for the next day !

i did a few Marathons and with those steps I could run 10km next day ! 

Try it.

Hello everyone. I just got back from the Sydney  Half Marathon and it was great to see 10 thousand people running !! Specially the Rawfit clients.

The morning was kind of cold but it got better during the morning.

I saw amazing things this morning..one was a lady that collapsed in front of me. I was there on the exact spot ! I love how the universe put things together.

I am so F@@@ proud of all m clients that did the half ! 

I am going to take you through this morning’s journey.

It all starts on the AMAZING tunnel to the Sydney CBD ! That’s an experience in itself

I got there so early that I was the first to see the finish line !! Very powerful stuff

 This is Bridgid ! This girl has determination to sell to everyone. It was her second Half Marathon

This is Anna !!! It was her first Half Marathon. Let me say that she will never forget this day ! ANNAAAAAAAAAAAAA

This is “ALMOST ” the whole crew. Adam STRONG man, Bridgid, me, Jules !! Jules I am so F@@@ proud of you !!! Lucy , always with her smile, and Anna.

This is the rest of the crew, Bernadette and her sister ! This race was a walk in the park for Bernadette…this woman is an amazing runner…just wait !

This is the view from the last person on the race…big challenge to pass 10 thousand people. Would you?

After the whole journey, look at Adam’s MEDAL around his neck. I am so proud of you ! Jules…sorry for the pain but it is part of the package.

If you are still wondering why people run, please watch the following video…and you will BEGIN to understand or IMAGINE the feelings that a runner feels. The following video is a real story of a father that pushes his disabled son through marathons and triathlons . Watch it and you will understand it. I dedicate this video to Adam, Jules, Bernadette, Bridgid, Anna, Lucy

Hello everyone, it is 11 hours to the sydney Half Marathon and most of my clients are very excited about it ! Huge day ! Tomorrow the spirit of 10 thousand people will be challenged.

I am not running tomorrow since I need to support my clients, but I am adding a photo of my last Marathon on Km #39 (top pic)!!!!

I always say that a run is a real run on the last 3km ! So look at my face !

Later I will be posting pics from the Half Marathon

 

If you want to have more fun, look at me (wearing black) at the end of Sydney Marathon 2006:

 

And this is before the start ! Look at everyone’s faces !!!

 

And you can see me also in the middle of a marathon..i am the guy wearing black :

Hi..when voting for me , please make sure you write RAWFIT all together otherwise the system can no recognise it.

 

Sorry for that.

 

To vote for me go to :http://www.businessachieverawards.com.au/Vote/tabid/69/Default.aspx

 

Then type RAWFIT under : NAME SEARCH

 

Then you will see: 

 

Rawfit Personal Training
Cremorne, 2090
The Mosman Daily
Fitness Retail and Services
Voting Opens: 14/05/2009
Voting Closes: 05/06/2009

Just the other day, I came across a story about another “revolution in weight loss,” with scientists claiming to have devised a workout that burns three times more fat than regular workouts lasting twice as long.

 

According to the story, the researchers found their specific brand of interval training triggers a metabolic response that allows more fat to be burned under the skin and within the muscles.

 

Can you really lose weight three times faster with only half the exercise?

 

First, let’s take a closer look at what happened in the study.

 

Researchers at the University of New South Wales and the Garvan Institute studied a group of overweight women, putting them through a 20 minute cycling regime in which they sprinted on a stationary bike for 8 seconds followed by 12 seconds of cycling lightly [1]. The women performed the workout three times a week for 15 weeks.

 

“They lost three times more weight than other women who exercised at a continuous, regular pace for 40 minutes,” says University of New South Wales Associate and study co-author Professor Steve Boutcher. The scientists believe the regime would also be applicable to swimming, walking, running and rowing.

 

Other types of interval training using longer work and rest periods, says Professor Boutcher, are not as effective for overweight people. As far as I can tell, the work-rest ratio (8-second sprint, 12-second recovery) is based on a previous study by the same researchers showing that short work and rest ratios burn more calories than longer (24-second sprint, 36-second recovery) intervals.

 

Boutcher thinks the current government recommendations for exercise are largely ineffectual. “Walking for 60 minutes, seven times a week does not result in much fat loss, usually 1.15 kilograms over 15 weeks,” he says. “For a lot of overweight people this is going to be a revolution.”

 

So, is this a revolution in weight loss?

 

Maybe… if you’ve had your head in the sand for the last 10 years.

 

Using interval training to lose fat is certainly not a revolutionary idea. It forms the core of the cardiovascular workouts featured in the Fight Fat and Win (FFW) programs. And there are plenty of other people who have been writing about it — and using it — for a number of years.

 

However, even though interval training is both a highly effective and time-efficient way to train, saying that it’ll help you lose weight “three times faster” than regular cardio does (in my opinion, anyway) paint a rather overly optimistic picture about what to expect.

 

I’ll explain why in a moment.

 

Yes, I know that interval training is often said to be “nine times” more effective than steady-state aerobic exercise. However, if you’ve actually read the study on which this claim is based (Interval Training and Fat Loss: The Untold Story), you’ll know that neither group in the study lost a significant amount of weight. The aerobic exercise group lost one pound, while the interval-training group lost an average of just 100 grams. And that was after 15-20 weeks of regular exercise.

 

With all the fuss about interval training and fat loss, you’d think there are dozens of studies to show that it consistently leads to greater fat loss than steady-state cardio. But there aren’t.

 

It’s true that interval training is a great way to increase calorie expenditure in the hours after exercise. It’s also been shown to boost the activity of various fat-burning enzymes. However, most studies of interval-style workouts have looked at changes in performance and fitness, rather than weight loss.

 

Studies to track changes in body composition are few and far between, which is one of the reasons this Australian study caught my eye.

 

However, when I looked at the research in detail (and the paper has yet to reach the pages of a peer-reviewed journal, so I only had access to a short summary of the study), the results weren’t quite as exciting as they first appeared.

 

At the end of the 15-week study, the interval-training group had lost, on average, 2.5 kilograms (5.5 pounds) of fat. The steady-state group actually gained 0.5 kilograms (1.1 pounds).

 

So, the actual amount of fat lost in the interval training group wasn’t all that great — 5.5 pounds over 15 weeks, which works out at just 0.37 pounds of fat loss per week. This figure doesn’t really grab your attention like “three times greater weight loss.”

 

In fact, I can’t actually figure out how the researchers arrived at a figure of “three times greater weight loss,” as the interval-training group lost weight while the steady-state group gained it.

 

What about diet? How did that affect the results?

 

Although the women’s calorie intake was monitored using a food diary, self-reporting is a notoriously inaccurate way to estimate calorie intake. Some studies show that people underestimate their calorie intake by up to 50% [2]. In other words, someone who says they are eating 1000 calories per day may really be eating 2000 calories.

 

So, changes in calorie intake might have been primarily responsible for any weight loss. Or they might have had nothing to do with it. We don’t really know for sure.

 

And we still don’t know how well interval training compares to more intense steady-state cardio. This study used only moderate-intensity cardio (60% VO2max). To trigger a substantial post-exercise calorie burn, you need to work at around 75% of VO2max, or 85% of your maximum heart rate. It’s possible that steady-state cardio performed at or above this threshold would produce very similar results to interval training.

 

With all that said, I still think that interval training is a great way to lose fat. It’s something I use myself and recommend to others. In fact, the interval training used in this Australian study is very similar to the level III workout in the FFW program, which involves a 25-minute workout sandwiched between 5 minutes of warming up and 5 minutes of cooling down.

 

However, interval training alone is not a magic bullet, and I think most people would be disappointed losing only 5.5 pounds of fat after 15 weeks of exercise. A program that combines resistance exercise, good nutrition AND interval training is one that will deliver the best results.

Hi..when voting for me , please make sure you write RAWFIT all together otherwise the system can no recognise it.

 

Sorry for that.

 

To vote for me go to :http://www.businessachieverawards.com.au/Vote/tabid/69/Default.aspx

 

Then type RAWFIT under : NAME SEARCH

 

Then you will see: 

 

Rawfit Personal Training
Cremorne, 2090
The Mosman Daily
Fitness Retail and Services
Voting Opens: 14/05/2009
Voting Closes: 05/06/2009

Rawfit is on the run to be the BEST Personal Trainer according to The Mosman Daily in Sydney !

 

Please vote for me on :

 

http://www.businessachieverawards.com.au/Vote/tabid/69/Default.aspx

 

When you vote you can win a escape to Crowne Plaza Terrigal.

 

Thank you so much !!!

Hi everyone…this recipe is the best thing that you can do for your life and health. Please let me know how you go !