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<title>Wellness Reading | </title>
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			<id>http://pdxtraining.com/wellness_reading</id> 
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			<updated>2012-05-05T09:16:10-07:00</updated>

<entry>
	<title type="text">Rain or Shine</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/rain_or_shine.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Rain_or_Shine</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[When exercising in Portland, it is important to bring your own sunshine, in every way. &nbsp;Train through the rain and down-tempo days.
&nbsp;
The most important thing you can do to improve your fitness is to work consistently.&nbsp; Stick to the plan.&nbsp; You were in a good, empowered state when you went down to Form and Function and had Josh Sabraw design your customized program.&nbsp; Or when you cut that article out of men&rsquo;s health.&nbsp; Point is, you had a plan that was going to move you forward.&nbsp; Let me give you an example.
&nbsp;
Problem: I was sick last week, and I felt tired and weak.&nbsp; I felt like training was the wrong thing for me, that it was too much stress on the body.&nbsp; But I also know a few things ... <a href="http://pdxtraining.com/wellness_reading/rain_or_shine.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Crush those pesky obstacles in your path to better wellness and help hungry Oregon families</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/crush_those_pesky_obstacles_in_your_path_to_better_wellness_and_help_hungry_oregon_families.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Crush_those_pesky_obstacles_in_your_path_to_better_wellness_and_help_hungry_Oregon_families</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[As a trainer I hear from my friends, family, acquaintances and even people at the bus stop talking about taking better care of themselves, and just how hard it is. Everyone shares these common concerns...and yes, that means YOU! &nbsp;Concerns like...

Time: Never enough for cooking or the gym
Money: Gyms, experts, organic food, supplements, all cost &#36;&#36;
Confidence: Infinite books on nutrition and exercise...which approach should I use?

&nbsp;
&ldquo;Fitness Foundations for 2012&rdquo; is the answer to your problems. How? Why? . This class will give you solutions to the issues that come with making a positive lifestyle change. I've brought on board two of the most dynamic minds in the health and wellness field, Dr Seth Alley  ... <a href="http://pdxtraining.com/wellness_reading/crush_those_pesky_obstacles_in_your_path_to_better_wellness_and_help_hungry_oregon_families.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Why you get bored with your workout after three weeks, and what to do about it.</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/why_you_get_bored_with_your_workout_after_three_weeks_and_what_to_do_about_it_.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Why_you_get_bored_with_your_workout_after_three_weeks,_and_what_to_do_about_it.</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[So you decide to get back into shape, you go to T-Nation or LiveStrong.com and you download a hard hitting program that caters to your goals written by a professor emeritus at Xavier&rsquo;s School for Gifted Youngsters.&nbsp; Everything&rsquo;s going great, you are able to rock the workout in 45 minutes and pound a protein shake, feeling the pump and endorphins.&nbsp; Everyone you hang out with knows you&rsquo;re working out because you&rsquo;re constantly rubbing you biceps complaining: &ldquo;I used to like working the guns, but now arm day is sooooooo raw, bro.*&rdquo;
&nbsp;
*Never do this, regardless of how much &ldquo;gun-sculpting&rdquo; you&rsquo;ve been doing.
&nbsp;
After three or four weeks, however, the thrill is gone.&nbsp ... <a href="http://pdxtraining.com/wellness_reading/why_you_get_bored_with_your_workout_after_three_weeks_and_what_to_do_about_it_.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Change or Die (Joy Beats Fear)</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/change_or_die_joy_beats_fear_.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Change_or_Die_(Joy_Beats_Fear)</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[

While watching the news (Daily Show) yesterday, I saw a report alleging that The American Heart Association, American Cancer Association, and American Diabetic Association opposed a bill that would have mandated discounts on health insurance premiums for people who engage in exercise.&nbsp; Is it unbelievable that these non-profits could be so obviously corrupt from their stated agenda?&nbsp; No that&rsquo;s completely believable.&nbsp; There unbelievable part is that there is a lot of truth to their &ldquo;justification&rdquo; which was: people can&rsquo;t change, especially people with these diseases.
&nbsp;
Counter-intuitive, isn&rsquo;t it?&nbsp; If you were diagnosed with a preventable or reversible LIFE THREATING disease, wouldn ... <a href="http://pdxtraining.com/wellness_reading/change_or_die_joy_beats_fear_.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Want to get people to believe in you?</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/want_to_get_people_to_believe_in_you_.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Want_to_get_people_to_believe_in_you?</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[Believe in yourself.&nbsp; That could be the end of the blog, but since you clicked this far I&rsquo;ll weave a larger tapestry for you to observe and ponder.
&nbsp;
Confidence is a high octane fuel that improves output in every area of your life.&nbsp; When you believe that you are doing the right thing, it is easier to commit to the actions on your agenda.&nbsp; If you trust yourself, you can act with confidence even though you may have a history littered with decisions that were not the healthiest.
&nbsp;
You can be broke and make smart and strong moves with your financial resources.&nbsp; You can be out of shape and still make good decisions for your heart and your body.&nbsp; Results will require consistent application of strong te ... <a href="http://pdxtraining.com/wellness_reading/want_to_get_people_to_believe_in_you_.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">You're Probably Stronger Than You Think</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/you_re_probably_stronger_than_you_think.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>You're_Probably_Stronger_Than_You_Think</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[
I don&rsquo;t mean that in a new age, self help book kind of way.&nbsp; Chances are you probably have muscular-skeletal strength that you haven&rsquo;t been able to tap into yet, because of the way you&rsquo;ve been training.
&nbsp;
The biggest factors that affect how strong you are in the gym are your muscular strength and stability (this is what your muscles are capable of) and neural drive (what your brain will let your body do).
&nbsp;
If you&rsquo;ve been at the gym working out with weights, or doing any kind of resistance training, chances are your making solid gains on your muscular strength.&nbsp; This is represented by the actual growth in size, strength or endurance of your muscles, and their ability to stabilize themselves. ... <a href="http://pdxtraining.com/wellness_reading/you_re_probably_stronger_than_you_think.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Do Genes Determine Your Fitness?</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/do_genes_determine_your_fitness_.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Do_Genes_Determine_Your_Fitness?</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[The New York Times recently published an article seeking an answer for this question. &nbsp; My answer is it depends on who you are.&nbsp; If you are looking for permission to keep doing whatever you&rsquo;ve been doing, then your genes likely are the largest influencer on your fitness level.&nbsp; I&rsquo;m almost certain of it. &nbsp; Not only do genes determine your fitness level, whatever foods you are currently eating too much of&hellip; well that kind of food is part of a healthy diet.&nbsp; If you drink wine, chances are you&rsquo;re getting all the antioxidants you need.&nbsp; If you eat chocolate, that will help you get more antioxidants that wine doesn&rsquo;t include.&nbsp; There are studies and articles that will sing the praise ... <a href="http://pdxtraining.com/wellness_reading/do_genes_determine_your_fitness_.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">The Truth Shall Set You Free</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/the_truth_shall_set_you_free.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>The_Truth_Shall_Set_You_Free</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[In Egypt, right at this moment, President Hosni Mubarek is dealing with something that he&rsquo;s been dealing with for decades: a radical amount of his people who want to see him drummed out of office.&nbsp; In the past threats, beatings and coercion have dispersed the mob.&nbsp; These tactics he&rsquo;s already employed and only incurred more wrath and unity from his people, and more fire from the world at large.&nbsp; There will be reform in Cairo, because the whole world is watching and they will not tolerate failure.&nbsp;
&nbsp;
What if the whole world were watching you?&nbsp; What if your integrity was in question each and every time you faced a new commitment, even if that commitment were to yourself alone?&nbsp; Do you think if t ... <a href="http://pdxtraining.com/wellness_reading/the_truth_shall_set_you_free.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Ride the Cortisol</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/ride_the_cortisol.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Ride_the_Cortisol</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[Every morning, humans across the globe feel a similar phenomenon.&nbsp; When the dawn comes, each human is spurred to activity by their own biological clock.&nbsp; Some individuals possess a rhythm that keeps them asleep for a few hours later (night owls), while others greet the morning with an unsettling amount of joy (morning larks).&nbsp; Regardless of personal tendencies, the common denominator is cortisol.
 
&nbsp;
 
Cortisol is a &ldquo;stress&rdquo; hormone associated with the sympathetic nervous system.&nbsp; It governs the doing of things.&nbsp; If this were 50,000 years ago, coritsol is what gets you out of the cave to do your urgently important hunting and gathering.
 
&nbsp;
 
While our generation doesn&rsquo;t need to u ... <a href="http://pdxtraining.com/wellness_reading/ride_the_cortisol.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Fitness is a journey, not a destination.</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/fitness_is_a_journey_not_a_destination_.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Fitness_is_a_journey,_not_a_destination.</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[Often times, due to the human desire to measure and understand, fitness is assigned a value.&nbsp; A number on a scale, an amount of weight lifted, a distance covered on foot (timed), or calories consumed are all metrics used to measure various activities involved with aspects of fitness.
&nbsp;
Numbers are great for goal setting, for monitoring progress, for adjusting behavior, and challenging one&rsquo;s self.&nbsp; Numbers are not the end-all-be-all for health or fitness.&nbsp; On a practical note, we all know of individuals who eat garbage and don&rsquo;t gain a pound.&nbsp; On a philosophical note, fitness is not &ldquo;won&rdquo; or &ldquo;achieved&rdquo; per se.&nbsp; It is a process of making continual investments in your self ove ... <a href="http://pdxtraining.com/wellness_reading/fitness_is_a_journey_not_a_destination_.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Saga of Soy</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/saga_of_soy.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Saga_of_Soy</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[To say it lightly, soy is cursed blight on humanity. But for more reasons than just being bad for your endocrine system (See previous postings)or tasting like dirt, soy also comes naturally equipped with phytates--the salts of phytic acid. These substances will bond with magnesium, zinc, iron and calcium, preventing the absorption of these minerals. &nbsp;Deficiencies in primary nutrients will cause a host of diseases, mostly suffered by the third world where plant based diets are the norm.&nbsp; Symptoms of mineral deficiencies can include fatigue, irritability, weakness, decrease in appetite, hair loss, muscle pain, insomnia, and listlessness.&nbsp; These are early stages of the problem, later symptoms are more pronounced and morbid.&nbsp ... <a href="http://pdxtraining.com/wellness_reading/saga_of_soy.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Soy!!!</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/soy_.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Soy!!!</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[Soy has declared war on you. Are you just going to sit around and swallow it?
&nbsp;
Now, if you're like me you're probably asking, "why has the soybean declared war on me? I didn't do anything to it!" But to fully explain the situation requires a little bit of background knowledge.
&nbsp;
Soy has a mythology that would have you believe ancient Chinese dynasties wisely kept Soy as a key dietary component. &nbsp;Soy has been around for thousands of years, but to fertilize the other grains. &nbsp;As a food, soy only entered the dinner table when it was found edible after fermentation. &nbsp;Even then, it was used by monks as a labido-slayer and the rest of the population used only in moderation. &nbsp;Soy is often portrayed as an organic  ... <a href="http://pdxtraining.com/wellness_reading/soy_.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Alcohol-How will it effect you?</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/alcohol-how_will_it_effect_you_.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Alcohol-How_will_it_effect_you?</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;Alcohol basically a recreational drug that is legal to consume for most people.&nbsp; Having been around for hundreds of years, the substance is pretty well known for its helpful and harmful effects.&nbsp; Various medical authorities will describe alcohol&rsquo;s positive effects if used in moderation.&nbsp; The Mayo Clinic states that using alcohol daily, in moderation (1-2 drinks, depending on size), will reduce your risk of heart disease and heart attack and help lower your blood pressure, among other things.&nbsp; Over consumption negates these benefits and adds a few well-known problems like liver, brain and nervous system impairment. &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;& ... <a href="http://pdxtraining.com/wellness_reading/alcohol-how_will_it_effect_you_.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Fitness for Life</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/fitness_for_life.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Fitness_for_Life</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[Fitness and Wellness are broad concepts that mean different things to different people.&nbsp; My philosophy on fitness is that your mind and body should be in the best possible condition that you can maintain, without placing an undue stress on your time.&nbsp; I believe in getting exercise every single day whether it is a bout of intense resistance training in the gym or a brisk bike ride on a cool day.&nbsp; To look and feel your personal best, it&rsquo;s not required that you live on a treadmill or a diet that consists of boiled chicken and rice.&nbsp; Life&rsquo;s about balance, living healthy at work and at play.&nbsp; I encourage you to make investments in yourself by sleeping well, eating well and challenging yourself to live the bes ... <a href="http://pdxtraining.com/wellness_reading/fitness_for_life.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Sleep: Quality Over Quantity</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/sleep_quality_over_quantity.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Sleep:_Quality_Over_Quantity</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[In high school health classes, students are taught 8 hours of sleep each night is healthy.&nbsp; Aside from difficult to pull off for busy/insomnia-riddled America, the 8 hour sleep cycle never had a lot of data to prove its efficacy. In reality, studies show a U-shaped relationship to health and sleep.&nbsp; Too little is as detrimental as too much.&nbsp; Time magazine reported a variety of health issues including depression, obesity (in addition to their confounding health ailments like heart disease) that linked to too much and too little sleep. In 2002, Daniel Kripke studied the sleep habits of one million Americans, and compared sleep to their overall health and mortality.&nbsp; He found that the lower healthy limit of sleep is 6.5 hou ... <a href="http://pdxtraining.com/wellness_reading/sleep_quality_over_quantity.en">read more</a>]]></content>
</entry>

<entry>
	<title type="text">Caffeine is Good, Sleep is Great</title>
		<link rel="alternate" type="text/html" href="http://pdxtraining.com/wellness_reading/caffeine_is_good_sleep_is_great.en" />
				<author>
					<name>pdxtraining.com</name>
					<uri>http://pdxtraining.com</uri>
				</author>
				<id>Caffeine_is_Good,_Sleep_is_Great</id>
				<published>2012-05-05T09:16:10-07:00</published>
				<updated>2012-05-05T09:16:10-07:00</updated>
				<content type="html"><![CDATA[Coffee is like a food group for many Americans, often being more coveted than breakfast or even sleep. Along with the heady, earthy aroma comes a sizable&nbsp;dose of caffeine. There is a litany of literature that hails the risks and benefits of caffeine. For instance Paul Nussbaum, Ph.D., a Clinical Neuropsychologist&nbsp;toted the idea that coffee drinkers will, on average, contract Alzheimer&rsquo;s disease 10 years later than most other Alzheimer&rsquo;s patients. Caffeine is a prime ingredient in many metabolic supplements and energy pills. It occurs in many forms naturally, be it Green Teal Leaves or Yerba Mate. If you are wondering how much is too much, that all depends on who you are and how you feel when exposed to the stuff. A goo ... <a href="http://pdxtraining.com/wellness_reading/caffeine_is_good_sleep_is_great.en">read more</a>]]></content>
</entry>
</feed>
