Michael Brummer
BEST EFFORT = BEST RESULTS by Michael Brummer
workouts into your busy days and weeks, there is a key ingredient necessary to maximize your time and the results you are wanting to obtain from your workouts---giving your BEST effort! When you give your BEST effort, you not only maximize the time you have set aside for your workout, you also significantly increase the possibility of achieving your fitness goals and your ability to achieve your goals in a shorter period of time, thus achieving your BEST results. Stop going through the motions and giving a half-hearted effort when working out. Give your BEST effort everytime and see how quickly you achieve your desired fitness goals!
Cancer-Fighting Foods Part II by Michael Brummer
CANCER-FIGHTING FOODS PART II
In my last fitness tip, I wrote of my Aunt May dying of breast cancer and how her illness and death impacted me in
profound ways. I also wrote of five foods high on the list of cancer-fighting foods according to Erin Dummert, RD, CD. Here are five more foods to add to that list:
1) PUMPKIN: Pumpkin, carrots, squash, red and yellow peppers, and sweet potatoes are foods that are excellent sources of beta carotene. When eaten regularly, these foods help reduce the risk of many types of cancer due to their potent antioxidant capacity.
2) SPINACH: Spinach, the "gold standard" of green leafy vegetables, is packed with lutein and vitamin E. These powerful antioxidants help fight off cancer of the liver, ovaries, colon, and prostate.
3) GARLIC: Garlic has been shown to reduce the risk of cancer of the stomach, esophagus, and breast. When cooking with garlic, mince the garlic 10 minutes beforehand to increase its cancer fighting potential.
4) PINEAPPLE: Pineapple contains the enzyme bromelain, which may protect against breast and lung cancer, and is a good source of the antioxidant vitamin C.
5) APPLES: Apples contain the plant chemical quercetin, which has been shown to slow the growth of prostate cancer cells and reduce the risk of lung cancer, not to mention their antioxidant benefits.
According to Erin Dummert, RD, CD, the best anti-cancer diet is rich in brightly colored fruits, vegetables, and whole grains, and emphasizes the ten foods discussed in last month's and this month's fitness tips. Additionally, foods have a synergistic effect when eaten together, meaning that "plant chemicals work together to produce a greater effect than if they were working alone."
Here's a sample, synergistic menu incoporating the top 10 cancer-fighting foods:
Breakfast
Yogurt smoothie with mixed berries and soy milk
Morning Snack
Apple with peanut butter
Green tea
Lunch
Spinach wrap with mandarin oranges and broccoli sprouts
Cottage cheese and pineapple
Tomato juice
Dinner
Baked wild salmon with caramelized onions and garlic
Stewed tomatoes
Pumpkin soup or baked sweet potato
Black tea
Continue to live a strong, energetic, and cancer-free life by incorporating these cancer-fighting foods and suggestions into your lifestyle today!!!
Michael Brummer
Certified Personal Trainer
Fit for Life!
Healthy Eating: Become a Label Reader by Michael Brummer
[learn_more caption="An Additional Message From Michael on Oct. 4, 2010!" state="open"]Check out my EXTREME CARDIO KICKBOXING CLASS Mondays from 5:30 pm to 6:30 pm at Ultimate Kickboxing and Fitness in Redlands! It will push you to your limits and get you in the best shape of your life!!! See you soon! www.ultimatekick.com[/learn_more] In this day and age when most people want what is most convenient and fast 
when preparing their food, people neglect to do a very simple task to ensure they are eating healthy...reading the label! The label provides very important information, such as how many grams of fat, protein, carbohydrates, and sugar the food contains as well as how many total calories there are per serving. Also important is the information regarding the ingredients of the food.
Avoid foods that contain any of the following ingredients: high levels of sugar, high fructose corn syrup, enriched flour, partially hydrogenated oil (trans fat), and animal fat (saturated fat). By becoming a label reader, you will be better informed and better able to ensure you are eating the healthiest foods possible to maintain a healthy lifestyle and live your best life!
Michael Brummer
Certified Personal Trainer
The Truth About Carbohydrates by Michael Brummer
CARBOHYDRATES
With all the pressures and misinformation regarding low-carb diets, here's the truth regarding the consumption of carbohydrates:
1) Carbohydrates provide glucose for the brain and energy for working muscles.
2) You should get 45 to 65 percent of your daily calories from carbohydrates.
3) You should NOT eliminate or drastically reduce carbohydrates for non-medical reasons. Doing so will hurt mental and physical performance.
4) It is the type of carbohydrate that should be of concern rather than carbohydrates themselves. You should get most of your carbohydrates from foods that are complex versus simple carbohydrates.
Here is a list of of complex and simple carbohydrates to help you understand which carbohydrates are better for you to consume (this is not a complete list of all food choices):
Select Most Often (Complex Carbs):
Barley
Beans
Brown rice
Buckwheat
Cracked wheat
Oatmeal
Wheat berries
Whole grain barley
Whole grain cornmeal
Whole grain bread
Whole wheat crackers
Whole wheat pasta
Whole wheat tortillas
Wild rice
Select Moderately (Simple Carbs):
Cornbread
Corn tortillas
Crackers
Flour tortillas
Grits
Noodles
Spaghetti
Macaroni
Most ready-to-eat breakfast cereals
Pitas
Pretzels
White bread
White sandwich buns and rolls
White rice
Select Least Often (Simple Carbs):
Brown sugar
Brown rice syrup
Confectioner's sugar
Corn syrup
Dextrose
Glucose
High fructose corn syrup
Honey
Malt syrup
Molasses
Raw sugar
If you focus on eating more complex versus simple carbohydrates, you will have the glucose necessary for your brain and muscles to function properly and you will also decrease your chances of getting diabetes. Enjoy some complex carbs today!!!
Michael Brummer, Certified Personal Trainer
Summer Fitness Tips by Michael Brummer
Now that Summer is upon us, here are a few tips to maximize your fitness 
during the upcoming warmer months:
1) Drink at least 6 to 8 large glasses of water a day to keep your body properly hydrated and to maximize your energy output. Drink more if engaging in outdoor activities or if exercising for extended periods of time.
2) Apply sunscreen with a SPF 15 or higher when involved in outdoor activities, especially to exposed areas such as your face, neck, arms, legs, etc. If you are involved in outdoor water activities, make sure the sunscreen is waterproof as well. Reapply the sunscreen as directed by the manufacturer.
3) If exercising outdoors, try to exercise early in the morning or later in the evening when the temperature is cooler. This will allow you to get maximum output from your body and will decrease the possibility of experiencing dehydration and heat stroke.
Let's have fun and take advantage of the warmer weather while at the same time remembering these simple tips to maximize our enjoyment of Summer activities!
- Michael Brummer, Certified Personal Trainer
In the Zone: The Secret to Burning Fat
Ever wonder how hard you need to workout in order to burn fat and see results? You 
must be in what's called your "target heart rate" zone. In order to calculate your target heartrate, subtract 220 from your age, then multiply that number by 60% and 80%. These two numbers represent the target heartrate zone you must be in when you're participating in any cardiovascular exercise.
For example, I am 39 years old. I subtract 39 from 220, which gives me 181. Then I multiply 181 by 60% and 80%, which gives me 108.6 and 144.8. These two numbers are my target heartrate zone, which means my heart must beat between 108.6 and 144.8 beats per minute in order for me to burn fat.
The simplest way to test your heartrate is, after you've been exercising for about 15 minutes, to place your pointer and middle fingers beside the side of your neck until you feel your carotid artery. Then count the number of times your heart beats for 20 seconds and multiply that number by 3. This number will equal how many beats per minute your heart is beating and whether or not you're in your target heartrate zone.
Another way you'll know you're in your target heartrate zone is how much you're sweating while doing your exercise. If you're sweating profusely from your forehead, chest area, back, etc., then you're definitely in the zone! So have fun and remember, if you need to burn fat and want the best results, be in your target heartrate zone!
- Michael Brummer, Certified Personal Trainer
You = Best Reason to Get Fit
Another important factor in making fitness part of your lifestyle is choosing to be fit for YOURSELF.
You must see exercise as a gift to yourself and part of your self-care routine. Just like taking a shower, brushing your teeth, and eating healthy meals on a daily basis, so must exercise become part of your routine.
Avoid the following common mistakes: 1) SPECIAL EVENT FITNESS- This is when one decides to get into shape for an upcoming event, i.e. wedding, high school reunion, etc. Once the event is over, most people fall back to their unhealthy ways since they were getting fit for the event and not for themselves. 2) LOVED ONE FITNESS- This is when a person gets into shape for their spouse, boyfriend, or another significant other. If the relationship fails and the significant other is no longer in a person's life, fitness will most likely go by the wayside.
By choosing to become fit for YOURSELF, you are giving yourself one of the greatest gifts and fitness will more likely become part of your lifestyle!
- Post by Michael Brummer - Project Be Bold Contributor
To visit Michael’s personal Website go to: www.ultimatekick.com
