Use the ALPHA method:
I thought this would make for an interesting read for those of you who are currently working towards their weight loss goals (including myself).
(Source: News from Beverly International)
Build muscle, burn calories, control your appetite and fight aging! We’ve got the answer!
What single nutrient will allow you to build lean muscle, burn more calories, get better control of your appetite and fight aging? It’s protein, the focus of the 15th issue of BI’s e-newsletter, sent to consumers around the world who want to stay on the cutting edge of bodybuilding supplementation.
The Secret to Successful Aging
Protein is arguably the most versatile macronutrient in the diet. The other two, carbohydrate and fat, don’t seem nearly as sexy by comparison. Protein is needed to build lean muscle, of course, but it is also more thermogenic and satiating than carbs or fat. In other words, protein stimulates your metabolism and helps you avoid overeating.
Protein has even been called the “secret” to successful aging, in an article recently published in the Calgary Herald, a Canadian newspaper. The author, a dietitian, referred to studies conducted by University of Texas researcher Dr. Douglas Paddon-Jones (PhD) which suggest that eating 20-30 g of high-quality protein at every meal can help you maximize lean muscle mass as you get older, even if you don’t exercise.
Paddon-Jones and colleagues (2) found that feeding healthy young (avg. age 34 yr) and elderly (68 yr) subjects a 113-g serving of 90% lean beef providing 30 g of protein boosted protein synthesis in their muscles by 50% at rest. Increasing the serving size to 350 g (providing 90 g of protein) produced no further increase in protein synthesis. According to the author of the newspaper article, Paddon-Jones’ team also found that eating less than 20 g of protein blunted the increase in muscle protein synthesis.
Bodybuilders have been saying this all along
As discussed in issue 1 of this newsletter (available in the e-newsletter archive), studies performed to date indicate that eating 20-30 g of high-quality protein every 3-5 hours is probably ideal. Scientists with whom BI has spoken, including Paddon-Jones, say that you can probably maximally stimulate muscle protein synthesis at most 5-6 times a day using 20 g of protein. With 21 g of the world’s very best protein per scoop, BI’s MUSCLE PROVIDER makes achieving this both convenient and more enjoyable.
Ironically, bodybuilders have said for years that 30 g of protein is probably the maximum amount that can be effectively put to muscle-building use in a single meal, and eating several smaller protein meals a day is better than one or two larger ones. Now we have the science to back up what they’ve “known” all along!
Morning & Afternoon Muscle-Building Meal Tips
It’s not easy getting 20-30 g of high-quality protein every 3-5 hours, especially in the morning and afternoon. In the morning you’re in a rush, and in the afternoon you’re on the go.
For a quick breakfast, consider cooking oatmeal in the microwave (1-2 servings, depending on your needs). Once the oatmeal has cooled down enough to eat, top it off with a scoop of vanilla MUSCLE PROVIDER or ULTIMATE MUSCLE PROTEIN. You’ll get all the protein you need to maximize muscle protein synthesis. Plus, BI’s delicious proteins make the normally bland oatmeal taste addictively good. For additional healthy carbs and fiber, finish the meal with a freshly sliced orange or grapefruit.
For a quick protein blast at lunch or any time in the afternoon, prepare a MUSCLE PROVIDER or ULTIMATE MUSCLE PROTEIN shake the night before and freeze it overnight. Take it with you to school or the office. By the time you’re ready to drink it, it will have thawed out and be potent and ready to enjoy.
Whey may help control blood pressure
Researchers at John Hopkins University found that losartan, a drug used to lower blood pressure, reduced muscle atrophy in aged mice whose hindlimbs were immobilized. Will losartan help humans fight off the muscle-shrinking effects of aging? Time will tell.
In the mean time, research suggests that whey protein, too, may support healthy blood pressure as it allows us to reduce muscle loss caused by aging. Raatz et al. examined the impact of varying the dietary source of protein on weight loss and blood pressure. Eighteen healthy, 40-60 year-old subjects were randomly assigned to one of three diets. After 20 weeks, the group that ate a diet including whey protein supplements experienced an average decrease in systolic blood pressure of 7.2 mm Hg. This was double the reduction in systolic blood pressure observed in the group that consumed a mixture of proteins not including whey.
East Indians, we are told, do it more than any other nation. People with religious beliefs do it once a year. Captains of industry do it less often. You can do it whenever you like.
For centuries, the practice of taking time out to do something different has been recognized as a sure-fire way of recharging your batteries, igniting your enthusiasm and solving problems. In commerce it is sometimes called a sabbatical, others may call it going on retreat.
According to Rainer A. Rohde of Norman, Oklahoma, we could all benefit from this simple procedure. He even goes a step further. “You don’t have to spend a week as a hermit on a mountain top. Just one day will release amazing benefits and the best part is that it doesn’t cost anything.”
Rainer is a life coach and tells us that many of his clients benefit from this simple change to their routine. When you put a little distance between yourself and your routine challenges or issues, you see them in a different light and from a different perspective. You may even create a few miracles for yourself as a result. These will come as flashes of intuition that can lead you to take the action needed to resolve a problem.
Rainer again: “If you look at something, say an apple, and hold it close to your face so that it is touching your nose, you will see a very small part of it. Hold it at arms length and you will see the whole apple and its texture and colors. Look at it from the other end of the room and you won’t see the detail but you will see it in the perspective of its surroundings and in true proportion.” He continues: “It is the same with issues or problems. You add distance and see them from a new angle.”
According to Rainer, the summer is a great time to do this. Simply set a weekday date in your diary right now, when you will take off to the countryside, the hills or the beach. Go by car, bike, train or on foot but go to somewhere that you have never been before and where you can be sure of some space alone. Set off early and plan to be out all day. Leave your mobile phone at home and travel light. Then just wander around for the day, thinking of nothing, focusing on the ‘now’ experience.
Many coaching clients are amazed how easy this is. They are ‘off the leash’ and just by being in a different place they find that their thoughts turn to solutions and answers rather than problems and challenges. “You create in life what you think about”, says Rainer.
So, make that date in your diary now. Look forward to it, keep it without guilt, enjoy it and return refreshed.
Rainer is always happy to discuss this or other aspects of his approach to life coaching, absolutely free of any cost or obligation. He can be contacted during usual office hours by phone (405) 213-4261, 24/7 via Skype (username: rainerohde) or email (rainer@rainerrohde.com).
We let him have the last word. “If you do the same thing, in the same way, you will get the same results. Your one day summer retreat may be the one enjoyable change that you need to create those spectacular ‘miracle’ results that you know you deserve”.
Spring cleaning has its origins in ancient history. Back then; with no labor saving devices and no electricity, spring marked the start of the season when the weather allowed a complete cleaning of the cave or house.
Since then, the tradition has been maintained but now there is a new angle. It is called coaching and it is, in effect, spring cleaning for your life.
According to Rainer Rohde of Norman, OK, coaching is one of the most effective ways of staying green and growing instead of becoming ripe and rotten. It is simply a way of looking at where you are now, where you want to be in the future and how you are going to get there.
Rainer is a trained, professional coach who helps his clients to do just that in a series of one hour telephone conversations at weekly intervals. “A few people are able to do this for themselves but the vast majority find that having an outsider like me to keep them on course is a vital ingredient in their life spring cleaning.”
Rainer Rohde again. “Frankly, I am not interested in how they got to where they are now. The only place that they can start to change their life is here and now. So we focus totally on the future and the actions that will lead to the positive results that they desire”.
He continues: “In the same way that our homes can become musty during the winter months and often look in need of a new lick of paint, so our lives can become a bit tattered and full of mental junk that no longer serves us well.”
Rainer states that we all, without exception, carry a load of excess baggage in the form of worry, guilt, fears and false beliefs or expectations. He is a great believer in the power of a positive mental attitude and claims that very few of us ever achieve anything approaching our full potential.
In coaching, clients are shown how they can easily let go of all this baggage to create room in their lives for new and exciting challenges. He says: “Many clients are amazed at the positive impact that even a small change or shift in attitude can produce.” This really is spring cleaning for the mind.
In the same way that the onset of spring is often the catalyst that triggers a burst of domestic action, so a coach can be the catalyst that allows amazing and positive changes to happen.
Rainer is always happy to discuss this or other aspects of his approach to coaching, absolutely free of any cost or obligation. He can be contacted 24/7 via email at rainer@rainerrohde.com or by phone +1 (405) 310-8609 during usual business hours.
He says, “I am still surprised at how often my clients tell me that their emotional and mental spring cleaning is like a weight being lifted from their shoulders. The joy is that they do it all themselves, I am just there to show them how.”
We all have a mother and a father and, of course, most of us remember them especially on their special days. But now it could be time to go beyond cards and flowers.
We all owe a deep debt of gratitude to our parents for creating us in the first place, then for giving us roots in a secure environment to progress from infancy to adolescence. The best parents of all then gave us wings so that we could explore the world and soar to the heights of our own vast potential.
According to Rainer A. Rohde of Oklahoma, this is an ideal situation and, alas, one that a great many people feel they have lost out on.
Rainer is a life coach and tells us that many of our attitudes to work, relationships and life in general are colored by how close our childhood came to this ideal. He points out that any couple can become parents without any training, lessons or experience. So it is not surprising that many fall short of the perfection that we might have felt was our due. Being a stepfather himself, Rainer knows how hard it can be for new stepparents to create a loving relationship with a stepchild.
Rainer again. “The key to overcoming any resentment or regret is forgiveness. After all, what has been done cannot be undone and you are what you are. You are also what you think, so Mothers’ day is a great time to eliminate any negative thinking about your parents.”
He continues, “They did the very best that they could with the knowledge that was available to them at the time. Like you, they only discovered what they didn’t know when they needed to know it – so it is hardly surprising that they may have made a few mistakes along the way.”
Rohde excludes parents who wilfully mistreat their children from this general observation. These individuals will require a greater effort for forgiveness but it is an effort well worth making.
Some of his coaching clients are held back in achieving the great things in life because there is simply no room to let them in. He explains it like this, “If you harbor a grudge or resentment it will fester and impact on everything else that you do and that is like trying to cycle uphill with the brakes on. The way to release the brakes is to just let go.”
“If it becomes apparent that a client is being held back by some imagined past injustice I ask them three simple questions. ‘Could you let that feeling go?’ ‘Would you let it go?’ ‘When?’”
Their answers invariably lead to the client becoming aware of the way forward and going for it.
This process also has a positive impact for clients who are parents themselves. In understanding their own parents, they find a greater understanding of their children.
Rainer is always happy to discuss this or other aspects of his approach to coaching, absolutely free of any cost or obligation. He can be contacted 24/7 by email rainer@rainerrohde.com or via Skype (username: rainerrohde).
We give him the last word. “What it comes down to is that we all have a choice. We can carry negativity and bitterness with us to the grave or we can decide, right now, to let it go and replace it with happiness and love. Share that love with your parents before it is too late.”
I am a catalyst for change, for confidence and for choice; I am a motivational life coach. Think about me as your personal trainer for your mind. Allow yourself to be coached! Do something different and achieve something new. . . .
Get a coach – Become better!
To find out what services I offer, click here.
If you’re new to life coaching and what to learn more about it, click here.
I am looking forward to coaching you soon!
Yours truly,
-Rainer
With spring almost upon us, why not treat yourself to some meaningful spring cleaning for the mind, heart & soul?
How about some life coaching that allows yourself to finally tackle those things in life that you’ve always wanted to do but never manged to do alone, for example set new and exciting goals – and work towards achieving them! What about some support and accountability for your weight loss, how about some soul searching regarding your relationships, some blue sky thinking for a much needed career change, or flourishing in a non-judgmental coaching environment that allows you to come up with some new adventures and big dreams … you name it.
Spring is a time for change, and if you feel you are ready to change some aspects in your life, coaching might be the ticket for you! The possibilities with coaching are endless.
Here’s my March Madness Offer for you:
Get 20% off any coaching session offer through March. Use coupon code “March Madness” (w/o the quotes) and simply enter the code in the “Coupon Number:” field when checking out. To purchase your session, have a look at the available coaching packages here. Offer ends March 31, 2011.
PLUS
With the purchase of any multi-session coaching package you’ll receive a FREE voucher for three life coaching sessions that you can use for yourself or give away to a friend or loved one whom you think might benefit from coaching as well. What’s not to love about this March Madness deal?
I am looking forward to coaching you soon!
Yours truly,
-Rainer
I am a life coach; a catalyst for change, for confidence and for choice. Allow yourself to be coached by me and become better and better.
Now, how about YOU? You might have a fitness trainer to get and stay fit, but who is supporting you to reach those other goals you have in life? …well, I will! I might as well be your new coach since that’s what I do. Helping you to become a happier and more successful person, one day at a time.
As a coach, I often end up not only coaching people, but also being their “sounding board” for their great new ideas. This led me to the thought of creating this group to provide a safe, unbiased place where anyone who wants to join can sound their goals and ideas. This is especially useful if you feel you’re not really understood by colleagues, friends or family when voicing your plans for the future.
For those of you who ask “what is a Mastermind Group?” – a Mastermind Group is a group of people who meet to discuss any topic of choice to help each other towards their goals by providing feedback, support and a non-judgmental environment. I would like my Mastermind Group to be true to what Napoleon Hill had envisioned.
This particular Mastermind Group will be meeting every other Saturday for about one hour online using Skype (a free online telephone/VoIP service). If you’re interested in joining, please reply to this post with the word MASTERMIND in the body and I’ll be sure to send you all of the information and dates when to join the call. For a Mastermind Group to be effective, we need to have around 6 people that join in.
I am looking forward to hearing from you soon! Please contact me if you want to join my free Mastermind Group.
Why might there still be resistance to coaching? Change firstly, as we’re being afraid of change, and being asked questions secondly; when we were asked questions by our parents, it was often because we did something wrong: “Why did you do that?”; when we were asked questions by our teachers, it was to test our knowledge or whether we had paid attention; in each case, it was to get the answer right, so questions themselves can be seen as threat
To some people coaching questions are intimidating, too – so the coach must put them at ease, build trust and be non-judgmental about their responses; it may also help to simply explain and prove that the purpose of coaching is to raise awareness, and not to test; there are seldom any “right” answers to coaching questions – just honest ones
If resistance persists, coachees are either resisting being more aware or being more responsible, probably because they feel that these will take them out of their comfort zone; they might be afraid that questions will cause them to show to themselves or others the ghosts that they fear lurk within their psyche; a patient and compassionate approach is likely the best way forward.