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90 Days & Beyond

To say that I have been under intense personal construction and refinement these past months is an understatement. The choice to "not ...

Sunday, July 5, 2015

Essential Oils

What Are Essential Oils?

Essential oils carry the physical properties of flowers and plants in a highly concentrated form. Through the different processes of distillation, the volatile constituents of the plant’s oil are extracted from its flowers, leaves, branches, or roots. Essential oils carry biologically active volatile compounds in a very concentrated form that exhibit therapeutic benefits in very small amounts.
The most common groups of chemical components found in essential oils are terpenes, alcohols, esters, ketones, aldehydes, and phenols. Most essential oils are antibacterial, antifungal, antiviral, anti-inflammatory and antioxidant. The antioxidant value in some essential oils alone is absolutely amazing,  just an ounce of Clove Oil has the antioxidant capacity of 450 lbs of carrots, 120 quarts of blueberries, or 48 gallons of beet juice.

There are three types of terpenes containes in essential oils: Phenylpropanoids (also called Hemiterpenes), Monoterpenes, and Sesquiterpenes.

Phenylpropanoids: Create conditions unfriendly to bacteria, viruses, and fungi. They are found in Clove (90%), Cassia (80%), Basil (75%), Cinnamon (73%), Oregano (60%), Anise (50%), Peppermint (25%). Most importantly,  phenylpropanoids clean the receptor sites on the cells. Without clean receptor sites, cells cannot communicate, and the body malfunctions, resulting in diseases.
Monoterpenes:  They are found in most essential oils. While offering a variety of healing properties, the most important ability of the monoterpenes is that they can reprogram miswritten information in the cellular memory. With improper coding in the DNA, cells malfunction and diseases result, such as cancer.
Sesquiterpenes: Found in Cedarwood (98%), Vetiver (97%), Spikenard (93%), Sandalwood (Aloes) 90%, Black Pepper (74%), Patchouli (71%), Myrrh (62%), and Ginger (59%), Frankincense (8%), these molecules deliver oxygen to your tissues. Viruses, bacteria, and cancer have a difficult time surviving in an oxygenated environment.  Sesquiterpenes can also erase or deprogram miswritten codes in the DNA.

The Real Truth About Essential Oils that Nobody Talks About

Essential oils will not encourage “superbugs” 
Bacteria have proven that they can mutate to form different kinds of resistant strains of “superbugs” to adapt to the toxic antibiotic drugs. Essential oils have never created a superbug.  There have been hundreds of studies clinically proving their effectiveness against pretty much all bacteria, including MRSA and other superbugs.
Essential oils have been shown to have antiseptic properties against drug-resistant bacteria. According to research presented at the Society for General Microbiology’s spring meeting in Edinburgh, the essential oils of thyme and cinnamon were found to be particularly efficient antibacterial agents against a range of drug resistant Staphylococcus species which are extremely difficult to treat.
According to Science Daily, a Georgetown University research study found that the germ-killing properties of oregano oil were found as effective as most antibiotics — including vancomycin — for treatment of antibiotic-resistant superbugs such as E. coli, Salmonella, MRSA and flesh-eating bacteria.

Essential Oils address the causes of disease at a cellular level.  Essential oils can penetrate the cellular wall and dispel viruses, whereas antibiotics can only kill bacteria outside of the cellular wall. One drop of essential oils contains enough molecules to cover every cell in our bodies. Just one molecule can open a receptor site in our bodies and communicate with the  DNA to alter cellular function.

Essential oils can enter the body by many avenues.
There are approximately 40 million trillion molecules in one drop of essential oil (that’s approximately 40,000 molecules for each cell in the average human body). They are so small, that they enter your body through the skin and go everywhere in your body.  Essential oils have an incredible ability to enter the body through the lungs and disperse throughout the body in a way that most other medicines are unable to achieve.
Essential oils can be diffused,  applied topically, added to your food, added to your bath. Unlike conventional drugs, essential oils  can work on all these interfaces at once. Essential oils can also be used topically to treat all sorts of conditions ranging from acne and allergies, to headaches and indigestion. Just a few drops of essential oil applied to the hands, wrists, feet, abdomen, or lower back can provide relief for a number of ailments.
 Essential oils can erase misinformation in our cells.
Essential oils have the ability to clean receptor sites on the surface of cells which allows for the proper communication between cells. Essential oils have the ability to erase incorrect DNA and then to correct it.
Essential Oils can change your nervous system biochemistry.
A Japanese study found that inhaling essential oils can modulate your sympathetic nervous system activity. Certain oils were found to be stimulating, while others were found to be calming. For example, according to Dr. Mercola:
  • Black pepper, fennel, and grapefruit oil caused a 1.5-to 2.5-fold increase in sympathetic nervous system activity (as measured by an increase in systolic blood pressure)
  • Rose and patchouli oil resulted in a 40 percent decrease in sympathetic nervous system activity
  • Pepper oil induced a 1.7-fold increase in plasma adrenaline concentration, while rose oil caused adrenaline to drop by 30 percent
  • Other oils have been shown to measurably decrease stress hormones—inhaling lavender and rosemary were shown to reduce cortisol levels.
When purchasing essential oils, keep in mind that they are not the same as synthetic fragrance oils, which in most cases are not safe to use on the skin. Pure essential oils are always natural.
Many oils also need to be diluted with a “carrier oil”  such as coconut oil which serves as a base to add a few drops of essential oils to.
Always use a carrier oil when using essential oils on babies and children since their skin is much more sensitive to the effects.

Keep in mind that many essential oils on the market are not 100% pure and therapeutic; they may have potentially toxic extenders. I recommend using doTERRA essential oils. You can read more about doTERRA essential oils here.

Friday, July 3, 2015

July 4th Workout

Start and end your July 4th with a BANG! Do the below 50x10 Circuit for 2-4 Rounds and kick start your body before your cookout....

50x10 Plyometrics Circuit for 4 Rounds

50 seconds of work/10 seconds of rest each move:
Jumping Squats 10 Reps
Push Up Super Burpees 10 Reps
Jumping Lunges 10 Reps
Mt Jumpers to Side (Plank Moguls) 10 Reps
Rock Star Jumps 10 Reps

Wednesday, July 1, 2015

July Challenge

Fitness Challenge for July starts this Thursday as does the new Class Schedule! To enter the Fitness Challenge and be eligible for Prizes (to include: Free Classes, $25 Starbucks gift card, $25 Spa & Wellness gift card, $15 Amazon MP3 gift card) you must purchase an Unlimited Classes for July and attend as many Classes as you can in July....further details will be given at Class....See you all there! veryeffectivefitness.com

Be sure to like the VEF Facebook Page to stay current on all specials, events, and class changes ... https://www.facebook.com/pages/Very-Effective-Fitness/501193266624220



Monday, June 29, 2015

July 2015 Class Schedule



Tight & Don't Know Why?

So you workout with good form and stretch properly post workout and in between workout days, and you are still tight?  Have aches and pains and can't figure out why?  Did you ever consider it might be caused by the way you sleep?  Just as if you sit for long periods of time can lead to tight hip flexors so too can sleeping in the wrong position.  Can't determine why you have neck or back pain?  Look at your favorite sleep position and it's a good chance that could be your culprit.

Friday, June 26, 2015

Inside & Out

"Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity."  ~Preamble to the Constitution of the World Health Organization, 1946

Regardless of how you feel about the World Health Organization or the current state of everyone trying to dictate what you should and should not eat and/or do for your health....this quote has a very real and impactful truth, which is--you are only as healthy as you are both physically and mentally healthy! This journey you are on is about more than just your nutrition and workouts....it's about your mental well-being too! Look inward and take care of all of you! Check out my other blog for inspiration and helpful inward assistance: http://veryeffectiveliving.blogspot.com/

Some great, helpful reads:

*Boundaries: When To Say Yes How To Say No To Take Control Of Your Life by Dr. Henry Cloud & Dr. John Townsend
*The Four Agreements: A Practical Guide To Personal Freedom by Miguel Ruiz
*The Dance of Anger: A Woman's Guide To Changing The Patterns Of Intimate Relationships by Harriet Lerner
*Codependent No More: How To Stop Controlling Others And Start Caring For Yourself by Melody Beattie
*The Last Lecture by Randy Pausch

Wednesday, June 24, 2015

Services

Training Prices

Initial Free Consultation & Assessment 
Check Out "GOOD TO KNOW" on Home Page for any Current Discount Offers

Resistance & Interval Workouts OR Yoga  ~Training Prices~

Get one-on-one Personalized Training or Yoga!  Individually Customized
                $35 each Workout for one hour
                        $30 each Workout for 45 minutes
                        $20 each Workout for 30 minutes

                        Get Monthly Workouts or Yoga! 
                        $45 each Month to Go Over the Moves
                       
2 or 3 People Small Group Workouts: Workout with a Buddy and have Fun getting Fit!
                  $20 per person each Workout
                                                   
CLASSES:  Workout with a FUN Group of Same Level Folks and have Fun getting Fit!

              $10 per person each Workout
              OR Buy 7 Classes for $70 each Month and get an 8th one FREE* + 10% off Massage*
               
           *Classes Must Be Used within Month Purchased or Lost.  No Refunds*
    **With every Referral that becomes a new one-on-one client you receive a free workout**
            ***All One-On-One or Monthly or Small Group Clients receive 20% off Massage***
           
                            ~All Massages are through Performance Plus Massage
                                   http://www.performanceplusmassage.com/~

      All Workouts and Packages Must be Prepaid in full
Cancellation Policy: Because services are by appointment only, your appointment is time reserved 
exclusively for you and thereby should you need to reschedule or cancel an appointment, a minimum 
24 hours notice is required.  If you are more than 15 minutes late to a workout, your appointment time 
will be considered cancelled.  With every Workout Package you are allotted one “free pass” 
cancellation for those unavoidable life moments.  Cancellation fees will be applied as follows:
                                               
                     More than 24 hours notice:                     no charge applied
                     Less than 24 hours notice:                      50% of the service price will be applied
                     Failure to show without notice:             100% of the service price will be applied
                     Same day cancellations:                         100% of the service price will be applied             
          
    Contact me today to set up your initial FREE Consultation and Assessment! cagib1@charter.net

Massage For Active Lifestyle ... Interested?  All of my one-on-one, monthly, or small group clients get a 20% discount off each massage through Performance Plus Massage....so check us both out today!!!!

       Links of Posts to Check Out:
           Why Workout With Me?
           How Effective? Very! How Do I Know?
           What Some Clients Have To Say
           How Effective Is HIIT?
           Other Info on Effectiveness of Training Methods: Workout Tidbits
           Eating Supportively

Monday, June 22, 2015

Why Good Posture Matters

We live in a fast paced world today with little focus on mind-body connection unless we take the time to unplug and pay attention....for real.  By the end of a day you are most likely hurting in your upper back, neck, shoulders, low back, hips, etc., and more than likely your posture throughout your day plays a big, big role in this ongoing pain cycle. 


Posture is key, but it can't just be a stretch and then right back to slumped over business as usual.  A solid stretching or yoga practice helps with awareness and alignment; but in addition to stretching and awareness, you need to be sure and apply good posture practices throughout your day and including tv viewing hours.  You'll know it's become habit once it no longer "feels weird" to sit or stand with good alignment.

Why is it important?  You mean besides eliminating unnecessary aches and pains?  Poor posture not only causes grief to your muscles from either being overly contracted or overly flexed, but it pulls your skeletal alignment out of place and causes dysfunctional movement patterns and joint issues over time.  Good posture doesn't just look good, but it feels good once you put it into practice.  Added benefit is you will actually look up to 10 pounds slimmer just by standing with good form!

Friday, June 19, 2015

Wellness Benefit June 27th

Over $300 in services and prize drawings for just a $10 entry fee!!! More Services & Drawings than what is even listed on the flyer such as Jamberry Nails, Thirty-One Bags, Special Priced Gift Certificates for Massage & Studio Classes, and MORE! See you all there!!!!



Performance Plus Massage & VeryEffectiveFitness will have discounted offers for purchase on June 27th from 1-4pm only to those participating in the Wellness Benefit!

Available will be a $45 hour massage gift certificate with Performance Plus Massage, normally a $60 cost. VeryEffectiveFitness will offer a $10 discount on all "Unlimited Class" Purchases. For $80 you will have unlimited classes at the Studio for July so you can get beach ready! Come out and take advantage of these great deals for your health!!! veryeffectivefitness.com & performanceplusmassage.com



Free Weekend Workout

Complete Circuit 3-4 Times

Push Ups 12 Reps
Squats 15 Reps
Hindu Push Ups 12 Reps
Reverse Lunges 12 Reps each leg
Forearm Plank Hold 40 seconds
Side Plank Hold 30 seconds each side