Hello again friends,

Spring is finally here and we have a great issue packed full of ideas to get you inspired and ready for the new season! Spring is a time of new beginnings so it is a great time for a fresh start with your fitness as well.

We have another inspiring story to share with you from a 58-year-old woman who has had success with the Ripped program. We also have a great interview with Laurie Fownes - your favorite gal from the DVDs - she shares her journey with the Ripped program... and how she got so good at push-ups!

In this newsletter you will find Part 1 of an article on the science of endurance training by Ryan Saranchuk, Director of Exercise Science at the Peak Power Sport Science lab in Calgary. This is the lab where the Ripped exercises were tested for the amount of calories and carbohydrates burned. Ryan has an extensive background in elite level sport and exercise science and his findings on endurance training adaptations have been presented at national and international conferences.

We’ve invited one of the Get Ripped Winter Weight Loss Contestants stories to share one of his favorite low-fat recipes with you (Ken has lost 35 pounds so far in the contest). Check out Ken’s Fantastic Fish Fillets!

Check out Costco in Canada for a special Ripped DVD on selected Webber Naturals Protein Powders on sale now.

Best Wishes,

Spot Reduction: The Secret Revealed
By: Jari Love

What would you say if I told you there was a way to erase your unwanted fat from specific body parts? Do you wish you could airbrush those “stubborn areas” on your thighs or torso? Have you tried exercise after exercise to target those places, all to no avail?

By now you’ve probably realized there’s no such thing as spot reduction – you simply cannot isolate an area of your body to improve. And while this may be a fact, it doesn’t mean there’s no hope. The solution to a washboard stomach or killer legs is simple: reduce your overall body fat.

While you are slimming down, it may seem like the last area to become lean is the midsection or hips and thighs, depending on your natural body shape. That’s because your body stores and loses fat based on your genes and you can't direct where or when you lose it. Crunches, sit-ups, leg-hip raises and hip abductions only exercise the muscles under the fat. So even if you are building muscle, you may never see that chiseled definition until you eliminate your extra weight.

Regular and varied strength training workouts coupled with consistent cardio and a healthy diet is the best way to drop fat. Many people assume a cardio routine helps reduce trouble spots; however, this type of training does not increase your metabolism or shape your body for the long-term the way strength training does. For every extra pound of muscle you develop, you may burn between 30 and 50 extra calories per day! Plus, when you do drop that excess fat, your skin will appear tighter and more toned than it would if you hadn’t developed the muscle.

Top 5 Body Toning Tips:

Lift weights or strength train your whole body 2-3 times per week.
Incorporate exercises that work multiple muscles at once, such as lunges, squats and push-ups.
Do cardio 3-5 times per week for at least 30 minutes.
Eat 5-6 small meals a day with protein at every meal.
Drink plenty of water (8-10 glasses per day).

Endurance Training 101 – the science and practice of endurance sport

Part I: the science
By: Ryan Saranchuk, BPE, MSc.

The majority of physical training undertaken by endurance athletes focuses on enhancing the ability to utilize oxygen to fuel the working muscles. A more powerful aerobic engine can produce faster swim, bike and/or run speeds that can be sustained without fatigue. That being said, few athletes understand the concept of oxygen consumption, or VO₂, and how it relates to performance.

Whether you are a recreational or elite level competitor, your muscles need oxygen. The highest rate at which you can utilize oxygen to provide fuel for exercise is called your VO₂max. A high VO₂max is associated with great endurance potential. Arguably the most discussed performance parameter in endurance circles; the physiology behind the concept of maximal oxygen consumption and its limitations to predicting endurance performance are often misunderstood. To effectively use VO₂max as a training tool for endurance sport, a comprehensive understanding of the science of oxygen utilization is a pre-requisite. In part I of the article, I will discuss the history of VO₂max, the physiological variables which comprise it, and which of these variables have the greatest role in controlling it.

What is VO₂max?

The concept of VO₂max was originally created in the 1920’s by two British scientists, A.V. Hill and Hartley Lupton. (The V represents volume, O₂; oxygen consumption, and max; maximal level). They observed that as exercise intensity increased, so did the consumption of oxygen. However, this linear relationship between work output (exercise) and VO₂ broke down at high intensities. They discovered that VO₂ reached a peak value, and that despite further increases in exercise intensity, no increases in VO₂ were observed. They termed this point VO₂max.

Hill and Lupton also made a point of recognizing that VO₂max was an important but not the sole determinant of endurance performance. It is still used today as the gold standard measure of aerobic fitness. Interestingly, tests of VO₂max show that approximately 50% of people pushed to volitional exhaustion observe a plateau in oxygen utilization; the remaining 50% only see a peak with no plateau. Additional variables are also used to determine if a valid maximal score is obtained, so the absence of a plateau does not mean that a maximal value was not attained. A direct measurement via a metabolic cart is the best way to determine your body’s responses to exercise and your VO₂max.

Amazingly, despite the limited scientific resources available to them at that time, Hill and Lupton hypothesized that the delivery of oxygen to the muscles is what limits VO₂max during exercise. The delivery of oxygen from the air to the muscle is known as the oxygen transport system. This system can be subdivided into four component parts; pulmonary gas exchange, cardiac output, oxygen carrying capacity, and the aerobic metabolic system. The first three are classified as central factors and the last is known as a peripheral factor. All four are required for endurance performance, but as Hill and Lupton originally identified, central factors are primarily responsible for controlling VO₂max. The following sections will expand on each component individually.

Pulmonary Gas Exchange

The lungs are responsible for transferring the atmospheric oxygen to the blood stream. Oxygen is transported from the alveoli to the blood of the pulmonary capillaries via a process called diffusion. The diffusion capacity of healthy, non-smoking individuals is such that they will never have to worry about their lungs limiting exercise. Even during vigorous activity arterial blood maintains an oxygen saturation level of around 95%. Only in extreme situations (i.e. high altitude) does the saturation of arterial blood drop to a level which adversely affects VO₂max. However, pulmonary diffusion is the one aspect of the oxygen transport system that cannot be trained; therefore, we must turn our focus to the remaining two central factors; cardiac output and the oxygen carrying capacity of the blood to identify the main determinants of VO₂max.

Cardiac Output

For any level of exercise to be sustained it is essential that sufficient blood flow be available to the working muscle. Obviously, the cardiovascular system is responsible for increasing the supply of oxygen-rich blood to those tissues with the greatest metabolic activity. Cardiac output is defined as the amount of blood pumped by the heart in one minute, and it is reported as the rate of liters/minute (L/min). It is a factor of heart rate (HR), expressed in beats/minute, and stroke volume (SV), which is the amount of blood pumped in one contraction, expressed in L/min,

Maximal cardiac outputs for sedentary individuals are in the range of 20 L/min, whereas outputs as high as 40 L/min have been reported in elite endurance athletes. Differences in maximal HR values account for very little of the massive differences in cardiac output, therefore one would assume that the discrepancy observed between trained and untrained states is due to a large disparity in stroke volume.

Enhanced stroke volumes are due to the fact that heart possesses the ability to adapt to the demands placed upon it. Just as a bicep will increase in size and strength following a weight training program, the heart will increase in size and strength following chronic endurance training. The result is a slightly larger heart, which means more blood can enter the left ventricle as the heart relaxes between beats. Endurance training also results in an enhanced contractile ability which makes the heart a stronger pump. A larger pre-contraction (or end-diastolic) volume coupled with a more powerful contraction leads to an increase in the amount of blood and thus oxygen pumped by each contraction. A greater SV results in greater oxygen delivery. Research has proven that the variations in VO₂max values for sedentary vs. trained individuals is primarily due to differences in maximal stroke volume.

Blood and Hemoglobin

In addition to greater stroke volumes, oxygen delivery can also be enhanced by increasing the hemoglobin content of the blood. Hemoglobin is the protein in red blood cells responsible for carrying and transporting oxygen. Artificially elevating hemoglobin levels through the process of blood doping (either via re-infusion of blood or administering the hormone erythropoietin (EPO)) has been shown to effectively increase VO₂max by 4-9%.

The most important central factors for increasing VO₂max values are cardiac output and the hemoglobin content of your blood. The last factor to consider is the peripheral mechanism responsible for the utilization of the oxygen at the muscular level; the aerobic metabolic pathway.

Aerobic Metabolism of Muscle

Located within the muscle fibers, mitochondria are the powerhouse of the cells. Here, oxygen is used by the aerobic metabolic pathway to provide the fuel for repeated muscular contractions. Endurance training increases both the number as well as the size of mitochondria within muscle and with it the aerobic capacity of the muscle. Trained muscle has also been shown to exhibit mitochondrial enzyme levels 200% greater than untrained. Interestingly, this drastic increase resulted in only a modest increase in VO₂max, suggesting that mitochondrial activity is not a major determinant of maximal oxygen consumption. It has been shown however, to affect submaximal oxygen consumption and endurance performance.

In summary, oxygen consumption during maximal whole-body exercise such as cycling or running is primarily influenced by cardiac output and blood hemoglobin content. And while the capacity of the aerobic metabolic pathway plays only a minor role in enhancing VO₂max, it greatly affects endurance performance. Part II of this article will discuss the three keys to endurance performance, as well as how to use zone training effectively to enhance endurance performance.

Watch for part two of this article in the next Ripped Newsletter!

To Juice or Not to Juice

by Leah Crane R.D

“How many apples can one person eat?”- This is the type of question people ask me when I tell them that Health Canada now recommends even more servings of fruits and vegetables. The new Canada’s Food Guide recommends that women eat seven or eight servings from the fruit and vegetable group while men need between eight and ten every day. Given that many Canadians struggled to meet the old minimum of five servings, this is leaving many people wondering how they are going to eat the recommended number of servings. No wonder people are exploring techniques like juicing (extracting the juice from fruits and vegetables using a juicer and drinking only the pure juice and discarding the pulp) to increase their fruit and vegetable intake. The question is… is this a healthy trend?

First, let’s look at why fruits and vegetables are so important. Fruits and vegetables are rich sources of many vitamins and minerals that our body needs to be healthy. They are also rich in antioxidants, which protect the cells of our body from the effects of aging, increase immune function and many diseases. In fact, a healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer and may also lower your risk for heart disease(1). Fruits and vegetables are also low in calories in comparison to foods from other food groups and contain no saturated fats.

So why does Health Canada recommend having vegetables and fruit more often than juice? Juicing is a quick, easy and convenient way to get the recommended servings and it would seem that all of the benefits of fruits and vegetables would also apply to their juices, right? Well, not quite- there is one health benefit of fruits and vegetables that we haven’t discussed yet- Fiber.

Fiber is essential to health even though we don’t absorb it. It prevents constipation and can help lower cholesterol and prevent colorectal cancers. Fiber is also found in whole grains and legumes but to consume a diet high in fiber, fruits and vegetables have to be at the core of your diet. Another benefit of fiber is that it slows the release of sugars into your blood stream; so eating a whole orange does not cause your blood sugars to rise as quick or as high as the juice from the fruit. This is especially important for people with diabetes but it is also important for weight control. Following a sugar spike, your blood sugars go low triggering a hunger response, so you feel the need to eat shortly after eating a high-sugar food. Fiber also gives you the feeling of fullness or satiety quickly, which is why adding fiber to your diet can often help with weight loss. Without the fiber you’re not getting the full benefit of fruits and vegetables. In fact many juicing books and websites recommend juice in addition to a diet that is high in fiber, which means that you still need to eat a large amount of fruits and vegetables to take in enough fiber.

It is possible, however to find a balance between a healthy diet, rich in fibre and the convenience of juicing- it all depends on what you choose to juice and how often. Juicing high sugar foods like many fruits can cause a sugar spike because of the high sugar content and the lack of fiber to counteract it. Eating protein-rich foods with the juice will have the same effect on slowing the release of sugars as fiber. So if you want to juice a high sugar food, it’s a good idea to also eat some protein.

One thing that is important to remember is that the majority of your servings from the fruit and vegetable group should come from vegetables. Vegetables have all the benefits of vitamins, minerals, antioxidants and fiber with fewer calories because they are generally lower in sugar than fruit. My general recommendation is to have 2-3 fruit servings and the rest from vegetables. Keep in mind though that some vegetables such as beets, squash and carrots are higher in sugar than most other vegetables. Choosing to juice a low sugar vegetable is a good way to avoid the sugar-spiking effects of juicing. For example, juicing one or two servings of greens may be a way to include them in your diet without having to take the time to make a salad.

My overall conclusion is that juicing can be a part of a healthy diet if you chose to juice the right foods and use juicing to meet only one or two fruit and vegetable servings a day and get the other servings from whole, high-fiber fruits and vegetables. Personally, I find juicing messy and just as time consuming as eating the whole food- between cleaning and chopping the food prior to juicing it and cleaning the filter of all that pulp (what a waste of good fiber!) I’ll take the whole fruit or vegetable over the juice any day.

How to Shed those Last 10 Pounds?

by Jari Love

So, you’re a superstar: you’ve hit the gym, changed your diet and lifestyle, lost all that weight and you’re feeling pretty good about yourself. But, when you step onto that scale in the morning, for all the work you’ve done, you can’t seem to lose those ridiculous last ten pounds. You’ve tried everything yet nothing seems to work; your body seems to be romantically attached to those last ten pounds. Here are some quick tips to put an end to that misguided union.

Your Scale Works For You, Not The Other Way Around. Recent research at Brown and Duke Universities have found that those who check their weight daily are twice as more likely to reach their goal faster than those who don’t. By keeping a daily log of your progress, you are much more likely to notice any changes – good and bad – in your lifestyle, and adjust accordingly. Plotting your weight on a graph will allow you to monitor your long-term progress – key to losing those pesky pounds that won’t shed as fast as the first ones.
Faster, Harder, Slimmer. Renowned fitness expert, Dr. Wayne Wescott, suggests putting much more effort into your workouts to make them more effective. Much like a car will use up more gas when you drive faster or harder (think city vs. highway driving), your body will burn more fat if you add intensity to your workouts. Although the percentage of fat calories burned is higher at slower speeds, the total number of calories burned will always be higher if you up your intensity. For instance, at slower speeds, 40% of your calories burnt may come from fat: if you’ve burned 100 calories, 40 of those are fat. At higher speeds, however, maybe only 25% of calories burnt come from fat. But, in the same workout, you might have burnt 300 calories, which would mean that you’ve burnt 75 calories of fat. When you are trying to lose weight, the best number to maximize is the total number of calories burnt. Try adding weights to your cardio, try running twice as fast for less amount of time, or try creating a new routine that will up your intensity and heart rate for as long as possible.
Make Sure Your Diet is Appropriate. This one seems obvious at first, but you’d be surprised at how many people do it wrong. The easiest way to lose those last ten pounds is to reduce your caloric intake. However, this does not mean that you should completely go to the other side of the spectrum and consume no calories – especially if you are increasing your workout. Always make sure that your caloric intake is appropriate for your lifestyle and goals – if you are working out more, you’ll need to take in more calories to compensate so that your body doesn’t go into starvation mode. Just make sure you don’t abuse “empty” calories, like those found in potato chips, soda drinks, flavored coffee or alcohol. Remember, moderation is the key to achieving your goal. As always, remember to monitor your weight, taking into account any changes that may or may not be beneficial to your goal.
Step Out of Your Comfort Zone at the Gym. If you are a seasoned veteran at the gym, chances are you have a pretty comfortable routine that works for you. If you’re trying to lose those last ten pounds, and nothing you do seems to help, consider upping the intensity of your comfortable routine. Run that last mile instead of jogging it, push out one more rep in the weight room, or stay that extra half hour instead of relaxing with a cup of coffee in the lobby. Remember how quickly the first ten pounds shed when you first started to workout? Bring that intensity to the last ten pounds and you’ll be surprised at how quickly that scale drops.
Change Your Focus. Now that you’ve streamlined your workout routine and have lost all but the last ten pounds, perhaps it’s time for a mindset change. Instead of focusing on getting that scale to read that one magic number, consider thinking in terms of a healthier, not skinnier, lifestyle. Tell yourself that you want to be able to be active when you retire. Tell yourself that you want to be able to keep up with your grandchildren. Focusing on better health rather than fewer pounds will add longevity to your goal and set you up better for those times when you do indulge (like the holidays) and the numbers creep up on you.
Eat More, Eat Less. Instead of eating three enormous meals throughout the day, try eating five smaller meals. By the end of the day you’ll have eaten less and helped satisfy any cravings that may have sent you for the potato chip bag. By consciously making a point of eating five times a day, you’ll cut down on snacking, which will lessen your “empty” calorie intake. Especially after having lost a lot of weight, it is possible that your diet plan will plateau. This may be just the thing to kick start it back into action.
Add Fiber to Your Diet. Fiber is one of those nutritional substances that people tend to know is good for you, but fail to realize its true potential. For instance, a diet that is high in fiber will create a more filling meal without the unnecessary calories. Fiber can also help reduce the absorption of fat from food. Insoluble fiber (meaning it won’t get dissolved in water) can help with your bowel movements, keeping your body healthy; soluble fiber helps lower blood cholesterol. The recommended daily intake for fiber is between 25-35 grams a day – yet most people don’t even eat half that. To give you an idea of how much fiber to eat, an apple has about 3 grams of fiber, a slice of whole wheat bread has about 2 grams, and a cup of cooked beans has about 12 grams.
Think Positive. Although this one sounds old, tired and ineffective, remember, your mind is in complete control of your body, and you are in control of your mind. Think about the good things about exercising and dieting, think about how good you’ll feel when you reach your goal, think about what you want from your life and how your diet and exercise plan will help you attain it. If today you do indulge, don’t fret, just accept it and get right back on track tomorrow – nothing is irreparable. Thinking positively will not only improve your general mood, it will also make you much more likely to want to lose those last ten pounds with a smile on your face.

Remember, losing the last ten pounds is for you and you alone. Chances are, if these are the last ten pounds you are losing, you’ve come a long way and have achieved a great number of goals. These last ten pounds are just the silver lining – enjoy your life while you lose them and you won’t even notice them leaving. Be patient, be happy, and above all, be healthy – your body won’t know what hit it.

2007 Get Ripped! Winter Weight Loss Contest Winners!

Congratulations To Everyone Who Participated!

This last contest has proven to be a great success for everyone involved. Thank you all for your enthusiasm and dedication! Keep up the great work!

1st Place: Ken Wrigley Age: 34 Lost: 35 pounds

2nd Place: Brianne McRitchie Age: 17 Lost: 47 pounds

3rd Place: Susan Bayley Lost: 20lbs & 8% body fat

Laurie Fownes, age 31 years

Occupation: Program Consultant, Public Health Agency of Canada & Group Exercise Instructor

Indicators of Ripped results!

Increased energy levels and my enhanced ability to perform activities throughout the day.
Renewed focus.
Although, I do not typically use a scale, for my weight loss, I started at 169.5 pounds and I am currently 139 pounds.
I went from a size 12 to a size 6.
I changed from a BMI of 26 to a BMI of 21
My last body fat test was 13 percent body fat.

How long have you been doing Ripped?

I have been doing Ripped for three years. After the first class with Jari, I was hooked!
When I am attending classes, participants often ask, “Why are you here when you are not teaching?” But the answer is simple: because I love the workout! The workout is accessible for everyone – at any fitness level.

What did you do after the first DVD to change your body?

I did the Ripped workout at least 3 times a week.
In addition to changing up the Ripped DVDs, I find that diversifying my workouts is also important. I attend at least one spin/cycle class per week; I jog once/week; and I try to get to a flexibility or yoga class. I also like to try seasonal sports. In the summer, it is hiking once/week; in the winter, this year it was snowshoeing!
Worked with a personal trainer.
I am also respectful of my body when it needs recovery or rest. If I have been training hard in lifting weights, then I need to recover and change up my workouts to avoid burning out and overuse injuries.

Do you watch your diet?

Yes, I do watch my nutrition. I believe in finding a nutritional-combination that is right for my body! This is an ever-evolving process. I also found that combinations that work for others may not be right for me!
I now value the importance of eating regularly. I found that eating more regularly led me to have constant fuel and energy throughout the day. I also found that it helped me to concentrate as I was finishing graduate studies and starting a new full time job in public health. My metabolism also sped up! That was probably one of the most welcomed surprises – as I was someone who was convinced I would never experience changes in that area!
In general, I have a new outlook on health and nutrition. When I eat, I think of what I am putting into my body as influencing how much I can get out of it. I think there are so many mixed messages out there about eating and at this time, more than ever, it is important for people to go back to the Canada Food Guide and make sure that critical nutrients are incorporated in everyday nutrition.

How many classes do you teach/week?

I currently teach three Ripped classes per week. This is ideal for me right now in terms of keeping the consistency of workouts, allowing sufficient rest and recovery time, and enabling me to incorporate other types of activities in my life! I feel that I can manage three Ripped classes with my work, family, and other activities!

How long have you been teaching?

I have been teaching for 2.5 years and enjoyed every moment of it! I often think how fortunate I am to get to share this type of workout and experience with others. I am reenergized in the group exercise environment – seeing people from all walks of life incorporating the workout into their routines as well!

How did you get so good at push-ups – any tips???

Push-ups have always been a challenging exercise for me! Literally – one push up at a time to improve!
When Jari asked me to be in the first Ripped DVD, I was motivated to improve my push-ups. She was an excellent motivator and coach. Early on, she had someone help me with my form and technique. Jari also got down and did the push ups with me! I found that super motivational to do the exercises with someone – a friend, a coach, a trainer, and instructor… it helps!
Then, once I realized that I could do those push ups off my toes - I felt I could not go back to my knees ... even on those days when my pecs were screaming "NOOOO!"
By the time I started the Ripped 1000 DVD practices, where we needed to do 72 push-ups (yes, more than once!), I had a good foundation to build on. I was able to tell myself that "I could get through it" - as I would have lots of recovery after the workout. I also had everyone involved with each of the videos motivating each other to push through!
I am not saying push-ups, or other exercises such as spiders, will ever be easy for me. They are a constant process of practice and motivation! Push-ups continue to challenge me - but I have found with any exercise, I need to keep practicing in order to improve.

Why you believe in the program so much?

I have found multiple benefits for myself through Ripped! The program requires hard work and determination; however, the outcomes are well worth the effort. This program is based on science and experience. The exercises have been tested and analyzed in order to find activities that will challenge both the most advanced participant and the newest person who is just getting started.

Why do you love the Ripped workout?

The workout has energy to it that I have not found anywhere else. I think this is in part because of what the team behind it has brought to it. I love it because there is so much variety in the phases and people can work at any level and see success. I believe that people define success through their own lenses and this workout provides a forum for people to honour their differences while making positive, healthy changes in their lives. I have been doing the workout for three years and I still feel energized. Looking forward to my next class…!

Claudia Brews

Age: 58
Before Weight: 137 lbs.
After Weight: 115 lbs.
Pounds Lost: 22 lbs.
Reduced Body Fat by: 14%

My life had been one sculpted by always being the giver, the caretaker of my children, my husband and my clients with rarely any time left over for me. And that was OK - success was almost at hand when my husband started planning for retirement and my children were about to leave home. Time was about to be on our side. It was unimaginable to discover that my husband had a terminal illness. I remember lying on the couch about a year after his death, exhausted from dealing with the complexities of losing someone you truly love. My husband’s words haunted me, “You will have to enjoy life for both of us from here on”. That same day, I read about the Ripped Program in the newspaper and something just reached out to me. There was never a question if it was the right thing to do. I started the program and the results quickly followed. It was so motivating to see my body changing shape and I got my waist back. However more importantly, I began to feel like “me” again.

For the first time in many years, I made myself the priority by setting achievable daily goals and achieved a major lifestyle change. Today I workout 5 – 6 times per week doing Ripped along with different cardio regimes. Now when I look in the mirror the inside spirit that I experience matches the exterior energetic, vibrant woman that is portrayed. I feel so healthy and strong, ready for the next chapter of my life.

I have been given the opportunity to live and am determined to never live a life of regrets. Ripped gave me the opportunity to develop a new lifestyle based on a healthy diet along with a dynamic exercise program that continually adapts to my new fitness levels. It will be a big part of the rest of my life. None of us expect to end up where we are but embrace it, grab hold and celebrate the journey. And a big thanks, Jari. Somehow I think without the encouragement from you and the fabulous results from doing the Ripped Program, I never would be the happy, healthy and very fit individual that I am today.

Fantastic Fish Fillets
By Ken Wrigley

Thaw the fillets
Soak fillet in milk overnight (this removes the fishy smell)
Preheat oven to 300F (or as per package instructions)
Place fillets on cooking/baking sheet
Pour some of the milk over them.
Crush and spread herbs over the fish (Thyme, basil, oregano, rosemary, pepper to taste)
Bake according to directions

Serve with wild/brown rice and vegetables of choice.

Bon appetite!

Spot Reduction: The Secret Revealed By: Jari Love