Well, it’s that time again…the feared and revered bathing suit season is upon us again!  We all have a love/hate relationship with spring and summer: we love the weather, but we hate the pressure of having to tone up and the anxiety we all feel when the thought of shorts, tank tops and swim suits come up.  Now is the perfect time to get on track and really get motivated! 

I’ve been really busy these past few months with my team because we are working on new workouts!  I’m so excited and cannot wait until I can tell you more about them!

Not only have we been busy with workouts – but we’ve been busy with my new Bootcamp program.  Bootcamp is only offered in Calgary and is a great way to shake things up.  I just want to say thank you to all the participants – you guys are such a pleasure to work with!  Keep up the great work J

We’ve also added a few more things to the product line.  Now that the collection is complete, you can get all 5 DVD’s in one package for only $59.99 + GST (shipping extra).  Not only that - the Food and Fitness Tracker is now available in a purse sized booklet as well as a PDF download.  Finally, I’ve decided to give 100% of the proceeds of the sales of all Ripped Rotations PDF downloads to charity.  I feel so blessed to have been supported by so many of you that I want to do something to try and give back.  For the summer months I’d like to give to a local charity called “Inn from the Cold” ( www.innfromthecold.org ), which helps provide shelter and hope for Calgary’s homeless families. 

Thanks again for continuing to support the Ripped Program.  I hope this edition finds you well and helps you get pumped for the summer!

Sincerely,

AFLCA, PFT, Creator of RIPPED! Workout

CARDIO – HOW MUCH DO WE NEED TO LOSE WEIGHT?

My name is Ruth Skiffington.  I used to be a cardio junkie.  Oops, wrong notes… I have been an avid runner for 7 years.  During this time I have had many highs and lows, including: training for a marathon, half marathons, personal best times, burnout, weight fluctuations, overuse injuries, physiotherapy, a broken ankle and knee surgery.  I have learned the hard way about how much is too much and what is required to lose weight. 

In 2006, I had an enlightenment of sorts: I made myself a priority.  I entered Jari Love’s Ripped Summer Slim Down competition.   I lost 30 pounds in 3 months and I won the competition.  Winning the competition and $1,000 was really nice, but the feeling of accomplishment and self confidence that came with it was priceless.   I was overwhelmed by the positive response to my success.   I was inundated by questions and people looking to me for advice and support in their own journeys.  This motivated me so much that I decided to get the official qualifications.  I wanted to have the confidence and accurate information to help other people to achieve their fitness goals.  Now that I have made my own health and well being a priority, the gift that I feel is my true calling has emerged – helping others.  I am currently enrolled in the Personal Fitness Trainer Certification program at Mount Royal College in Calgary, Alberta.

Now, enough about me.   You are enjoying your Ripped workouts.  You are diligently making time for them in your schedule 2-3 times per week, just like Jari recommends.  The workouts are feeling easier, you are walking a little taller, and physical tasks of daily life require less effort.   Did you know that the Ripped workouts actually enhance your ability to safely perform cardiovascular exercise?  Unfortunately, I did not discover Ripped until several injuries into my running career.  I have since learned that when you have a strong core and stabilizers, you will have a safer, more effective cardio workout.   So, now cardio exercises have gotten your attention.  Yes, what about that?  

The American Council on Exercise (ACE) recommends a minimum of 20-30 minutes of cardiovascular exercise three days per week (with days off in between.)  The first step to deciding how much cardio you will do really depends on your goals.  How can you get where you want to when you don’t know where you want to go?  Whether you are a beginner, intermediate or advanced, goals will help you to stay motivated and on track.  Make yourself a priority and write out your goals - this will help make them concrete and attainable.  If weight loss is a goal, you will need to look at increasing something about your current cardio level; our bodies adapt very easily to cardiovascular exercise.  Chances are that if you have been doing the same cardio workout for a while, your body has adapted to the repeated stimulus and stress.  You might be maintaining your current fitness level but not increasing it.  In the fitness industry this phenomenon is called a Fitness Plateau.  If you want to shake things up and lose weight, you will need to increase some aspect of your workout.  Fortunately, this does not necessarily mean that you have to run, bike, swim or play tennis any longer.  There are other things that you can do to change your cardio workouts and to improve your results. 

The National Fitness Alliance (NFLA) teaches its instructors the FITT principle to help break fitness Plateaus.   You can vary your Frequency (how often), Intensity (how hard), Time (how long) and Type (try something different) when it comes to your exercises.  Changes are to be made progressively, and can be applied to almost any sport or cardiovascular activity.  Try changing one factor at a time to see if it helps. An example of changing the intensity would be changing your regular 30 minute jog on the treadmill to speed intervals for 30 minutes on the treadmill, or trying out hill intervals; there are many ways that you can be creative and play around with the FITT principle.  I used to think that I would need to do something drastic to change my results.  Now I know that it is a simple matter of “tricking” the body by progressively changing one or two small things.  This “shocks” your body out of its comfort zone and you begin to get results again.   I mistakenly believed that I had to run longer and longer to keep getting results and wound up injuring myself, requiring knee surgery.

You might wonder how long you will continue to see improved results.  Eventually, a “ceiling effect” will occur.  This happens when you stop seeing significant physical improvements and you have to work harder and harder to see even small ones.  Where and when you will reach this ceiling effect is largely genetically determined (AFLCA Theory Training Manual, 2000).

It would be wonderful if we could all attain our ceiling threshold without going “through the roof.”  Unfortunately, it is possible to fall into the overtraining or “under recovery” trap.  Although there are exceptions, NFLA general guidelines recommend an average of 24-36 hours of rest and recovery time between cardiovascular workouts.  Signs of overtraining may include: being constantly tired, your workouts no longer invigorate you, you are moody, have insomnia, have muscle aches and pains, an increased susceptibility to viruses and increased injuries.  These are some of the possible warning signs of too much cardio!  Listen to your body and take a break.  Once you feel rested, perhaps try something new.  If you are a cyclist, try the pool or perhaps a hike instead of the normal routine.  This will give your muscles a break from the repetitive stress and renew your sense of well being.  It is true that often a change is as good as a break.

One way to help prevent overtraining is to follow a periodized program.  I have recently discovered the beauty of periodization.  At first I thought it sounded like an obscure treatment for monthly moodiness.  In fact, it is a balanced exercise program that creates periods of intensity and periods of rest to help you to achieve optimal performance.  It is how many elite athletes ensure that they stay adequately rested and challenged at all times.   A form of periodization is available with Ripped!: Jari has meticulously researched one called The Ripped Rotations.   These Rotations come in the form of a downloadable PDF document.  You can purchase it for $9.99 on the www.rippedworkout.com website.  A periodized workout for $9.99 is almost unheard of.   Jari’s main goal in creating the Rotations document was to help answer the reams of questions from Ripped fans about how best to rotate the DVD’s and to incorporate them into a workout.   In her trademark style, Jari went the extra mile and enlisted Exercise Physiologist, Ryan Saranchuk.  Together, they created a periodized training schedule which incorporates the DVD’s and helps Ripped Enthusiasts ramp up their training results.  This is a fabulous tool.   Thanks to Jari for bringing the world of periodized training to the mainstream!  

COMMON MYTHS ABOUT EXERCISE & PREGNANCY

-Karen McGrath, RN, BN

Pregnancy is such a special time in a woman’s life and with all of our advanced technology one would think that we would be rid of many of the myths and old wives’ tales surrounding this event.  Unfortunately, there are still some myths floating around about diet and exercise, so let’s address them.  Keep in mind that any exercise program that a woman wants to participate in must be discussed with her health care provider before beginning to avoid any complications.

Myth #1
Pregnancy is a time of confinement and a woman must not exert herself or she may harm the baby.
Fact:
Pregnancy is not an illness.  Women who have their doctor’s permission can and should get 30 minutes of moderate exercise on all or most days.  Some of the ways exercise can benefit mothers are: increased energy level, decrease in the typical discomforts of pregnancy, decrease in stress, may have a positive effect on a woman’s blood pressure, and may have an easier labor and faster postpartum recovery.  Benefits to baby include: increase in delivery of oxygen and nutrients, and after delivery exercising with baby promotes bonding while encouraging development.

Myth #2
If you didn’t work out before you got pregnant, you must not start when you are pregnant.
Fact:
Exercise is good for everyone who has their doctor’s permission.  As long as a woman starts off slowly and gradually increases the intensity of her exercise, she will reap the benefits of exercise.  A previously sedentary woman may start off with 15 minutes of moderate exercise 3 times per week and gradually increase to 30 minutes of exercise on 4 or more days per week.

Myth #3
Women should not weight train while they are pregnant.
Fact:
Weight training during pregnancy helps to maintain lean muscle mass and helps to control excessive weight gain during pregnancy.  It helps to maintain muscle strength and endurance which can help prepare your body for labor and delivery.  Just remember to use lighter weights and more repetitions rather than heavier weights.  The Ripped program is perfect and modifications can be made as your pregnancy progresses!

Myth #4
During pregnancy you are eating for two.
Fact:
A pregnant woman only needs 300 extra calories per day, preferably from healthy food choices.  This amounts to a healthy snack, not an added meal or the biggest dessert from your favorite restaurant.  Eating for two may just mean that you have gained a lot of unwanted pounds and will have to lose them after the pregnancy is over.  Becoming very overweight or obese during pregnancy increases health risks to both the mother and the baby; an example of a healthy snack would be a serving of yogurt with a piece of fruit.

Myth #5
Women should not exercise while breastfeeding, as the milk will taste bad or will stop being produced.
Fact:

OUTDOOR SNACK ATTACK

- Karla Heintz, BSc Nut.; www.nutritionwithk.com

The time of year is upon us (except of course for that odd Albertan snowfall), when we get the bug to head outdoors.  Many are training for marathons, triathlons or just getting their legs geared up for some old-fashioned hikes through our beautiful mountains.

What are some quick and easy nutritious snacks that we can pack on the go?

• Natural nut butter and a sliced banana (or apple) in a whole wheat pita or bread
• Yogurt with ½ cup mixed in whole grain cereal
• Yogurt, 1 cup of blueberries and 1 tbsp ground salba or flax
• Home made trail mix:  ¼ cup unsalted nuts (like almonds), 1 tbsp raisins and 1 tbsp pumpkin seeds and ½ cup whole grain cereal like Shreddies or Cheerios
• Fresh fruit and yogurt
• Lower fat hard cheese, whole grain crackers and a pear
• Smoothie:  1 cup cow/soy milk, 1 tbsp ground salba or flax and 1 cup mixed berries all blended
• Baby carrots and broccoli with natural nut butter or hummus

Tip:  If you choose to slice up some fruit before heading outdoors, often you will find that it will have turn brown and become less appealing.  To avoid the browning squirt some fresh lemon juice over your fruit before you pack it or mix it in with something like yogurt.

The key thing to remember when you are out on the trail:  don’t forget your water and make sure you take in energy food as well as a little bit of protein. This will speed up your recovery as well help you make it to the finish line.

SURVIVING POST PARTUM DEPRESSION

-Shoshana Bennett, Ph.D.;
www.DrShosh.com;
Author, Postpartum Depression For Dummies

I’m a survivor of two life-threatening postpartum depressions. For the last 20 years my mission has been to educate medical and mental health professionals and the public to promote postpartum wellness.  I work directly with women and their families around the world to make sure they don’t suffer the way my family and I did.  I’ve worked with over 15,000 women, and I’ve never met one who did not fully recover when given proper help.
 
I’m always asked, “Is this normal what I’m feeling?”  There are two main ways to tell whether it’s normal or not.  Here’s how you can tell the difference between the baby blues (normal) and postpartum depression (not normal):

The baby blues are part of the normal adjustment to motherhood, and most new mothers experience them.  50 % to 80 % of new moms experience mild ups and downs, tearfulness, and stress. This is mainly a hormonal reaction, but other factors such as disappointment about the birth or the sex of the baby, sleep deprivation, and physical discomforts that can also add to the blues.  Although this is a normal reaction, the blues don’t feel good, and all new mothers deserve support no matter what they are feeling. The blues should be gone by two weeks after you deliver the baby.  If the blues are not gone by two weeks postpartum, what you’re experiencing is now called postpartum depression and you should get some help.

Postpartum depression is one of six postpartum mood disorders and it’s the most common, affecting about 15 % of mothers around the world.  It can happen after the birth of any baby, not just your first, and it may start any time up to the first year postpartum.  The primary cause is the huge hormonal drop after the baby is delivered. There are also issues such as moving, illness, poor partner support, financial hardship, sleep deprivation, and social isolation that can feed into the postpartum depression. Some of the most common symptoms of postpartum depression often include difficulty sleeping at night even when the baby is sleeping, appetite problems, anxiety, frequent crying, lack of energy, guilt feelings, low self-esteem, overwhelmed feelings, hopelessness, decreased sex drive and irritability or anger.  If these or other feelings are so severe that they get in the way of your normal functioning, even if it’s during the first two weeks, don’t wait - get help right away by contacting a health practitioner you trust.  Postpartum depression is nothing to be worried about, and it’s very treatable – often without medication.

PREVENTING WEEKEND WARRIOR SYNDROME

-Dr. Natalie J. Carrington, B.Arts.Sc., D.C., D.Ac., C.A.F.C.I.

Well, it is finally spring, and if you are anything like the typical Canadian, you are bursting at the seams to get outside and enjoy the warmer weather.  Whether it is the season’s first golf tournament, or a marathon gardening session, you may find yourself nursing sore muscles and joints when returning to work Monday morning.  To avoid being labelled by co-workers as the “weekend warrior” you may wish to take heed of the following friendly advice:

1.  WARM UP & STRETCH
Treat any weekend sporting event as you would any other work out.  This means warming up and stretching before you engage in a new spring activity, including gardening.  Taking a few minutes here and there to stretch before, during, and after your activity may help prevent you from waking up the next morning bent over like a pretzel.

2.  PACE YOURSELF                    
One of the most common mistakes we make with the first hint of spring is to over do it with new activities.   Canoeing up and down the Bow River all weekend is one sure way to cause sore shoulders.  Instead, try to pace yourself with any new activity by limiting the time you spend performing certain repetitive maneuvers.  Be reasonable with the expectations you have on your body. 

3.  BE POSTURE AWARE            
Spending hours bent over in the garden, or cycling your first mountain pass is a recipe for soreness if frequent breaks are not taken.  Be aware of your posture during these new activities, trying to adjust your position frequently so as not to tire the same muscles.

4.  HYDRATE YOURSELF                      
Somehow the warmer weather tends to turn us all into camels.  Drinking water frequently during warm weather activities will help prevent dehydration – and we all know how awful that can feel…dizziness, weakness, and confusion to say the least.  Remember that you need to re-hydrate with at least one liter of fluids (non alcoholic) for every hour of moderate exercise.  A good rule of thumb is to drink every 20 minutes during exercise.

A RIPPED! SUCCESS STORY

-Amanda

My name is Amanda and I’m 33. In my mid 20’s, I began gaining weight. When I weighed myself the day after Thanksgiving 2006, I saw that I was an incredible 247 pounds! I knew I had to do something or I would be sentencing myself to an early death. On November 26, 2006, I began my journey by starting Dr. Ian Smith’s Fatsmash Diet as well as moderate cardio DVDs and walking outdoors. Dr. Ian’s plan is basically a diet that teaches one to eat a clean and healthy diet to lose weight on a 4 phase plan. After a month of Fatsmash and exercise, I was pleased to see I had lost over 10 pounds!

At that point, I realized that I would need to incorporate weights to enhance muscle tone and hopefully downplay the loose skin I may get from the weight loss.  I wasn’t sure what to do about weight training though. I knew I wasn’t ready for a gym, and I wasn’t sure which DVDs to go with.  I visited Collage Video’s website and they were featuring Jari Love’s Slim & Lean on the front page. After reading the description and reviews, I decided to order it and give a whirl.

I started using the Slim & Lean DVD in January 2007, and, boy oh boy, did I feel it! I was VERY sore but determined that I would do it 3 times a week; and I did it, no matter what.  That February I ordered the remaining 3 DVDs , started rotating them, and haven’t looked back. I’ve recently incorporated Ripped and Chiseled and I love it.

Jari’s DVDs are great because they use functional fitness, upbeat music, and the people on them are so motivating - especially Jari and her “Jari-isms”! “Turn your scars into stars” and "Slim and Lean" have become my mottos. Plus, almost anyone can do the Ripped program; sure it’s challenging, but the moves are easy to learn and take up very little space. 

A RIPPED! Recipe

Special thanks to Amanda for sharing her great recipe on the forum!

Sweet Potato Fries:

2 lbs sweet potatoes, peeled.
1 Tbsp. olive oil
¼ tsp. salt
¼ tsp. freshly ground pepper

1. Preheat oven to 450F. Halve potatoes and cut into ½ inch wedge. Toss with the oil, salt and pepper in medium bowl.

2. Arrange the potatoes in a single layer on a nonstick baking sheet. Bake, turning once until browned and crisp. About 35-40 minutes. Serves 4.