synthroid with meals

Some people get uncomfortable with the topic of Supplementation.  For some reason they equate Supplements to steroids or other risky paths to obtaining Ultimate Results.  Don’t get it confused, I am about Ultimate Health.. Vitamins minerals and Herbs are all natural and are considered Supplements.  We just don’t get everything our body needs from the foods we eat daily, that’s why it is so important to take atleast a multi vitamin.

Lack of energy, anxiety, restlessness and many other bad feelings can be a sign that you are missing a vital vitamin, mineral or even be lacking  multiple nutrients for your body.  Here is a link to point out symptoms of deficiancy in certain nutrients.  http://www.colloidal-minerals-plus.com/list.html

Besides supplementing to keep from lacking a nutrient, there are many safe ways to increase your workout performance and get better results faster by loading up on certain supplements.  For an example Vitamin B’s give you loads of energy, while Chromium can aid with a speedier weight loss!

Below is a chart that lists some but not all Vitamins and Minerals and Herbs and their function.  No one is expected to memorize all of this info, but use these charts as a reference!  Natural supplementation can be extremely beneficial when it comes to burning fat, building muscle, feeling great, and reaching your full potential!  I hope this helps!

Please contact me if you have any questions or concerns or need advice about anything!  Keep checking back here at Hollywood Fitness for more helpful tips in being the best that you can be!

 

 

 

Vitamin

Approx. Dose Used for:
(Consult your physician before using)
A (Beta-Carotene) 10,000 IU An antioxidant used for skin, eyes, teeth and bones.
B Complex All B vitamins are taken as a group, hence, B complex.
B1 (Thiamine) 50 mg For nervous system, body growth and body metabolism
B2 (Riboflavin) 50 mg Aids in the formation of red blood cells and antibodies. And for metabolism.
B3 (Niacin) 100 mg Aids in maintaining good skin and digestive system.
B5 (Pantothenic Acid) 100 mg Helps with stress, aids in the release of energy from fats and carbohydrates.
B6 (Pyridoxine) 50 mcg Helps balance sodium & phosphorus. Aids in formation of antibodies.
B12 (Cyanocobalamin) 200 mcg Aids in formation of blood cells, helps metabolism and nervous system.
Biotin 200 mcg Aids in the utilization of other vitamins.
Choline 100 mg Helps in nerve transmission, liver and gallbladder function.
Folic Acid 400 mcg Aids the brain function and for normal cell division.
Inositol 150 mg Is a necessary component it hair growth.
PABA ( Para- Aminobenzoic Acid) 25 mg Protects the skin against sunburn. Needed for hair color, and blood formation.
C ( Ascorbic Acid) 2,000 mg An antioxidant, heals wounds, tissue, bone repair, helps resist infections.
 D 400 IU Required for the body to absorb calcium & phosphorus. Helps nervous system.
 E 500 IU Prevents cancer and cardiovascular disease. An antioxidant helps blood clotting.
 K 100 mcg Necessary for normal blood clotting.
Bioflavinoids 400 mcg Helps strengthen capillaries and aids in absorption of vitamin C.
Coenzyme Q10 25 mg Aids in the effectiveness of the immune system.
Mineral Approx. dose Used for:        (Consult your physician before using)
Calcium 1,500 mg For bones & teeth, nervous system & muscle action.
Chromium 100 mcg Increases effectiveness of insulin, used in metabolism.
Copper 2 mg Formation of blood cells, works with Vit. C in healing process.
Iodine 130 mcg Helps regulate metabolism.
Iron 18 mg Used in the production of blood, works in the immune system.
Magnesium 400 mg Acts as a catalyst in utilization of carbohydrates, fat, protein & other minerals.
Manganese 3 mg For skeletal development & sex hormone production.
Molybdenum 25 mcg Helps iron transport from liver, promotes normal cell function.
Potassium 200 mg Necessary for heart muscle function, kidneys & nervous system.
Selenium 200 mcg Works with E to promote antibodies. Keeps tissue and artery elasticity.
Zinc 25 mg Aids in healing process, used by prostate gland & immune system.

Herb Used for:
Alfalfa Detoxifies the liver, anti-fungal, colon health.
Bee pollen Used to combat allergies, fatigue and depression.
Black cohosh Promotes well being during menopause.
Bladderwrack Used for weight control, increases thyroid activity, water absorption. This herb is a type of Kelp.
Burdock root For immune system, skin disorders, aids the liver.
Castleberry Promotes balance in woman’s monthly cycle.
Dandelion A diuretic, reduces cholesterol.
Echinacea Promotes healthy immune function and general well being.
Evening primrose oil Aids in weight loss & reduces high blood pressure.
Garlic Reduces blood cholesterol, anti-infection agent, detoxifies the body.
Ginkgo biloba Promotes healthy brain & cognitive abilities.
Ginseng Positive effect on fatigue, stress and promotes male sex gland health.
Goldenseal Strengthens the immune system. Has anti-bacterial and anti-biotic properties.
Gotu cola Acts as a diuretic, elimination of body fluid, aids liver and heart, reduces tissue inflammation.
Grape seed Protects from free-radicals & premature aging.
Hawthorn Promotes healthy blood vessels, liver and heart function.
Horse chestnut Used to enhance circulation in the legs and to promote vascular well being.
Juniper berries  Reduces inflammation of sinusitis.  A diuretic. Helps the kidneys, bladder.
Kava kava Calming & soothing, it promotes feeling of well being.
Kelp Promotes healthy thyroid function, arteries, brain tissue for energy production.
Milk thistle Promotes healthy liver function & helps protect against pollutants.
Nettle root Promotes healthy prostrate and urinary function.
Red wine extract Promotes healthy cardiovascular system.
Saw palmetto Promotes healthy prostrate function.
St. John’s wort Helps enhance & elevate mood, provides sense of well being, anti-depression effects.
Valerian root Provides a mild tranquil effect, reduces nervousness.
41 Comments, Written on March 8th, 2012 , Blog, Nutrition and Weight

Motivational Video!!

It’s true that people may not enjoy the pain that comes with working out hard, but some people do!  Whether you enjoy the TEMPORARY muscle aches or not, everyone LOVES the results of Hard Work!  If you can learn to appreciate the Pain that comes with growth and progress, Life becomes much easier.  I love being apart of the Fitness Industry because I strongly believe that habits and traits that you form with your discipline and hard work to look and feel the way you want carries over to all other aspects of your life!  A 6 pac does not only represent a healthy and in shape person, it represents hard work, dedication, perseverance, and success.  A 6 pac does not have to be your main fitness goal.    Dropping 40 lbs when your doctor tells you that your future depends on it also represents the same thing!  1 day at a time, 1 workout at a time, 1 set at a time, 1 rep at a time, and 1 step at a time!  

Here at Hollywood Fitness I am a strong advocate of Goal setting and achieving, not only for your health and looks, but for reaching your full potential, carrying out your purpose in life, and having the success you’ve always dreamed possible for yourself!  Even the impossible is possible so never cheat yourself of your dreams!  IF YOU CAN PUSH OUT ONE MORE REP, OR RUN FOR 1 MORE MINUTE, YOU WILL PUT THAT EXTRA EFFORT INTO LIFE OUTSIDE THE GYM!  I’m here to help you, to push you, to motivate you, to light a fire under you when it has seemed to fizzle out!  Your goals are my goals!  Lets be the best we can be together, for ourselves and everyone around us!

Adam Kipling- The Los Angeles Personal Trainer

1 Comment, Written on February 22nd, 2012 , Blog, Mental Tips, Nutrition and Weight, Workout Tips


The Importance of Portion Control

As a Los Angeles Personal Trainer, this is one of the most beneficial tips I can give to flattening your belly!  If you want a slender stomach and obliques, its not about only what you eat, but how much. If you’re working hard at the gym at least 3-4 times a week, then head home and eat until you’re uncomfortably full, any positive impact from the exercises will be all but eliminated. Even if your meals are nutritious,  too much of a good thing can be bad for your midsection.

One of the most effective ways to reduce belly bloating  is to reduce the portion sizes you consume each day.  It’s a proven fact that Americans underestimate the amount of food they eat each day, because they eat what is put in front of them.

While it can seem like a challenge to reduce portion sizes, here are some clever strategies you can use:

Restaurants load way too much food onto your plate!  When dining out,  request a carry-out container before you even begin eating, and then box half of your meal for later. If it’s not in front of you, you will be less tempted to keep eating.  Remember it takes 15 minutes for your brain to recognize your stomach is full!

When snacking on pretzels, or chips, avoid eating directly out of the larger bag.  Measure out your allotted amount first, so you’ll know when you’ve reached the limit.

When preparing your own meals at home,  use smaller dishes!  Your plate will still look full, which won’t make the smaller portion feel like your cheating yourself.

When you’ve finished eating what’s in front of you, wait a few minutes before going back for seconds. Again, it can take your body awhile to register a feeling of fullness. Chances are, after you’ve taken a little time to let things settle, the extra helpings won’t seem so tempting.

Beware of finger foods when in a social setting, it’s too easy to consume more than your fair share, and then you’re already full when dinner rolls around. Try to hold out until the main course is served.

Read the recommended serving sizes on food packages. Remember that the calories and fat grams quoted on nutritional labels apply to just one serving, while the package may contain multiple servings.

After just a few days of eating smaller portion sizes, you’ll likely notice a considerable difference on the appearance of your abs and the reduction of the layer of fat that’s been hiding the muscles beneath it. Not only will you look better, you’ll feel better too!

Keep coming back for more great health tips like this here at Hollywood Fitness!

20 Comments, Written on February 16th, 2012 , Blog, Nutrition and Weight

“Experience Your Thoughts, Don’t Let Your Thoughts Control Your Experiences!”

Living in the moment is a way of experiencing Life to the fullest.  By not allowing the future to worry you, and by not letting the past weigh you down, but rather putting 100% of yourself into what your doing in the present will surely help you enjoy each moment.  It’s not about doing whatever you feel like doing, but rather Really Feeling whatever it is that you are doing!

Events will unfold around you that you have no control over, but remember that you control how you react to your environment.  It’s easy to let go and enjoy something fun like playing a game, but you can also shift your attitude while working or doing something that you’d rather not be doing, so that you give 100% of yourself to it.  In return you will find the not so fun activity much more fulfilling, meaningful, and enjoyable!

1: Improve your performance, by not thinking about it!

Have you seen a Pro Basketball player miss a Foul Shot at the end of  the game while the game is on the line, but hit every single one before that pressure was put on him?  That Proves that what we are thinking will effect our performance no matter how good we are at it!  How is this helpful in everyday life?  Life is a Performance!  By not letting your current environment or situation give you any type of anxiety, your chances at succeeding  in life with EASE go way up!  Succeeding on a test in school, or a project at work, or your performance in a very important sporting event.  It could also mean success in an interaction with someone very important to you, like an interview or audition.  It’s your thoughts of the future, of feeling the weight of the future on your shoulders every moment, and of failing that add pressure and have you not performing your best.  Let Go of all that!  You are meant to be exactly where you are! Give yourself entirely to the task at hand and don’t care whose watching! 

 2: Be Mindful!

In other words, focus your thoughts and attention on the task or activity at hand rather than the consequences of success or failure.

“Mindfulness decreases ego involvement.  So people are less likely to link their self-esteem to events and more likely to take things at face value.  Mindfulness also makes people feel more connected to other people—that empathic feeling of being at one with the universe.”

3: Make the most out of time, by losing track of it: Stay In the Zone!

You know your doing what your meant to when you get so caught up that you lose track of time! You know the saying “Time Flies when your having Fun” well a more updated version of that is “Time Flies when your living in the present!”  Time flying is something you will observe while your living in the moment or as I like to call it.. In The Zone.. or In The Flow!  I love dreams because I truly just go with the flow.  Dreams are a little more fun than the reality we live in because environments can change in a split second, but practice letting go of giving a specific amount of time to certain activities, and just let one activity lead you to the next when environments and surroundings shift naturally.  That’s going  with the flow!  We all have responsibilites, so keep in mind that going with the flow is not going with whatever you feel like doing next, its giving yourself completly to whatever it is your doing or have to do!

4: Stop Seeking Future Rewards!

We need to get our minds out of the mode where we do things now in hopes of a future reward.  The Bible says that tommorow is not promised to anyone.  If you are busting your butt for a paycheck, who knows if you will even see that payday.  But rather know this fact…  when living in the moment, or in Automatic Mode as I like to call it, every moment is a reward, and your rewards become mulitiplied.  What I mean by that is, instead of worrying about whether or not what your doing now will bring you a better future, have faith and trust the fact that living in the moment is the best way to live your life and if you continue to live that way, your future will be a million times better than if you are stuck in the wrong way of thinking.  Don’t think about being on vacation while at work because on that vacation you will be thinking and worried about the work that is piling up!

Staying in the Flow will bring you a better Future!

Lets say its saturday, you have no work and the whole day to do whatever.  You want to have fun so you get yourself in automatic fun mode.  You are cracking jokes, coming up with games to play, going with the flow, going places with friends, and than someone calls you because their car broke down and they need your help.  Instead of getting all pissed becuase you don’t feel like driving 30 min to go help that person, rather stay in the flow and in fun mode, be SELFLESS, and have a grand ole time on your way there.  When you get there help that person make light of the situation and have fun with them.  Once the problem is solved, see where the wind blows you next!

If your not paying attention you might have missed the multiple rewards that just came out of you living in the moment in this anecdote.  First of all, everyone your with is enjoying your company and wants to be around you and that feels great!  Your helping your friends have a better day and a better life experience by your positive energy and your fun spirit.  People want to be around you and you enjoy their company.  When a problem arose that challenged you from staying in fun mode, instead of thinking you know what you would rather be doing, you went with the flow, DID THE RIGHT THING, and your mood was not affected at all!  If you’re not carefull you could become upset and resentful that you’re no longer doing what you thought you wanted to do.  By staying in fun mode and going with the flow, you continue to feel good and have a good time, you help someone in need so now this person will be much quicker to return the favor  in the future, and not only that, you helped make yet another persons day better and more enjoyable by choosing to live in the moment.  Doesn’t that sound much better than waking up and worrying about whether or not you are going to be successful in life!  DON”T LET YOUR THOUGHTS CONTROL YOUR EXPERIENCES!  If you only do things now for a future reward than you are stuck thinking and worrying about the future.  If you do things for the reward of RIGHT NOW, than your FUTURE will continue to reap more and more rewards!  Blessings on top of blessings will head your way!  Every new moment becomes a reward!

Things to remember!

You will be tempted to sing and dance while doing things like driving your car.  Drive Safe!  Save the best dance moves for traffic jams!  Enjoy driving like the first time you ever drove!

Let go of the past and pretend there’s no such thing as the future.  What we are truly seeking is INFINITE JOY!  Trust that living in the moment will bring you a better future!

Don’t forget about Morals and Righteousness!

There is a time for everything.  A time to work and a time to play and a time to rest.  A time for Practice and a time for Action.  God controls the times!   Pay attention to where you are guided.  Responsibilities aren’t a drag unless you let them drag you around. Don’t get stuck thinking you know what you want to be doing right now, but go with the flow.  Our environment and current situations are out of our control, but we control how we react!

You are exactly where you are meant to be!

Whatever you do.. give your all to it!  Give your all to work and give your all to play, and even give your all to resting!

 Now remember my goal here at Hollywood Fitness is to help people live life to the fullest, and living in the moment is just as important as being healthy and in shape.  You will enjoy each moment even more if you are looking and feeling your best!  There’s a time for work and a time for play!

 Keep checking back here at HollywoodFitness.biz for more tips on health, nutrition, and living a more fulfilling life!

Here is a cool video that proves Life is Meant to Be enjoyed-

Watch This Video!

Time for a Dance Party!

Adam Kipling- The LA Personal Trainer

 

 

 

33 Comments, Written on February 10th, 2012 , Blog, Mental Tips

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