Please go to MyoFab.com

MyoFab.blogspot.com is not going anywhere. But for current posts and information please go to MyoFab.com. I spent the last week getting it up. Eventually everything will be transfered to Myofab.com. Please give me your honest feed back and things that we can improve on. Please be patient as we are still working on the Chinese and Japanese Translator for MyoFab.com. Nihongo Honyaku sha ga moo sugu ni kimasu. Matte kudasai. Yoroshiku onegai itashimasu.

Also the logo is a temporary one. Please email me any suggestions or your design. Sorry I have been late in responding to emails. Now that the site is up I will be responding to your questions on a a more timely basis.

Stephanie Meyer is a Cougar

Did you know that author of the Twilight Series, Stephanie Meyer is a graduated from Brigham Young University with a degree in English? And did you know before writing the series she was a stay at home mom, just like J.K. Rowling? At the present, Stephanie lives in Arizona with her husband and young sons.

According to her bio, Stephanie got the idea of the Twilight Series from a dream she had on June 2, 2003. Usually when people awake from a dream it is soon forgotten. However this dream she should could not get out of out of her head.

Later that day while caring for her kids she came with the story and plot and the rest is history.

For more go to her official site:

Stephaniemeyer.com

Adsense: What is it?

AdSense is an ad serving application run by Google Inc. Website owners can enroll in this program to enable text, image, and more recently, video advertisements on their websites. These advertisements are administered by Google and generate revenue on either a per-click or per-impression basis. Many websites use AdSense to monetize their content. AdSense has been particularly important for delivering advertising revenue to small websites that do not have the resources for developing advertising sales programs and sales people. To fill a website with advertisements that are relevant to the topics discussed, webmasters implement a brief script on the websites' pages. Websites that are content-rich have been very successful with this advertising program, as noted in a number of publisher case studies on the AdSense website.

Some webmasters invest significant effort into maximizing their own AdSense income. They do this in three ways:[citation needed]

They use a wide range of traffic-generating techniques, including but not limited to online advertising.
They build valuable content on their websites that attracts AdSense advertisements, which pay out the most when they are clicked.
They use text content on their websites that encourages visitors to click on advertisements. Note that Google prohibits webmasters from using phrases like "Click on my AdSense ads" to increase click rates. The phrases accepted are "Sponsored Links" and "Advertisements".

Cardio: Just Do it

Cardio is something everyone can and should do. Below are some of the benefits derived from doing cardio:
• It's one way to burn calories and help you lose weight
• It makes your heart strong so that it doesn't have to work as hard to pump blood
• It increases your lung capacity
• It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
• It makes you feel good
• It helps you sleep better
• It helps reduce stress
• I could go on all day, but you get the point

Since you now know the benefits, the next question is how much?
Well it depends on who you are and your current health condition and what your goals are.
For me I want to stay lean and be able to eat a lot so I do 45-60 minutes/session 4-5 times/week. I combine this with weight training.
If you haven’t been very active you might want to start out walking for 30 minutes 3 times a week and slowly build up from there.
For those of you have special health conditions check with your doctor first.

Below are some tips to maximizing your cardio sessions:
1) Do cardio in the morning before breakfast. You have fasted all night and a cardio session in the morning will maximize fat burning.
2) Cardio after your last meal of the day helps to metabolize what you just ate. Just make sure you don’t do cardio right before bed time.
3) Cardio after a weight training session is another good time. After weight training your glycogen levels in your muscles have been reduced so the next thing your body will tap into is its fat reserves.
4) Keep hydrated and stay away from products with caffeine. If you are evenly slightly dehydrated you won’t burn fat efficiently. Remember in order to burn fat your body needs water and glucose.

Rotator Cuff: DIY Rehab

Every so often I tweak my left shoulder and I immediately know why. Forgetting to do rotator cuff exercises is the culprit and I can only blame myself. If I had only been religious about doing my rotator cuff exercises, I would be pain free right now and my training would continue uninterrupted. So for the next few days I will be icing my shoulder and working primarily on the lower body.

The moral of the story is an ounce of prevention is worth a pound of cure. The three videos show some good exercises we should all do for our rotator cuffs. Just remember to use good form, get a good number of reps, go slow and steady, and don’t go heavy.

N-Acetyl-L-Cysteine or NAC

My orthopedist recommended N-Acetyl-L-Cysteine or NAC for short. He is not a guy who believes in the use of supplements so when he told me about NAC, I definitely paid attention.

Here is a little more on NAC –

N-Acetyl-L-Cysteine, known as "NAC" provides powerful immune support and also packs a powerful anti-toxin potential. Its ability to neutralize cell and DNA damaging free radicals can help slow down what many scientists point to as a key factor in the aging process. N-ACETYL L-CYSTEINE (NAC) or NAC is a more stable form of L-Cysteine because it has an acetyl group (CH3CO) attached. NAC has all the properties of L-Cysteine but is more water soluble and said to be more bioavailable than L-Cysteine. NAC may be the most cost effective way to boost Glutathione levels in the body. Glutathione is a very valuable peptide, but very expensive when bought as a supplement. It is best to use NAC to boost your glutathione levels. NAC has been shown to play a protective role against a variety of toxic hazards such as cigarette smoke, auto exhaust, certain herbicides, and overdoses of acetaminophen. It can also play a beneficial role in prostate and respiratory conditions. For example, NAC has well established antimucolytic (anti-mucous) properties and has been shown to increase mucocilary transport in smokers. As a beneficial glutathione booster, N-Acetyl-L-Cysteine is the supplement of choice.
Surprisingly, it is more effective than supplementing with cysteine, methionine, or even glutathione itself! No doubt NAC is the undisputed glutathione precursor. What makes NAC stand out in the crowd of glutathione boosters is the fact that it is a stable amino acid that can retain up to six times the amount of the sulfur and sulfhydryl groups after digestion. Scientists believe that sulfur and sulfur compounds may be central to glutathione and its precursor N-Acetyl-L-Cysteine (NAC).

De Vries N, De Flora S.
Department of Otolaryngology, Free University Hospital, Amsterdam, The Netherlands.
The most commonly used chemopreventive agents in the prevention of oral leukoplakia, head and neck cancer, and lung cancer are beta-carotene, vitamin A, and other retinoids. One of the few chemopreventive agents not in this group and presently being used in a clinical trial is N-acetyl-l-cysteine (NAC). NAC, an antioxidant, is used in EUROSCAN, a European Organization of Research and Treatment of Cancer (EORTC) chemoprevention study in curatively treated patients with oral, laryngeal, or lung cancer. The rationale for choosing NAC is based on a variety of experimental data showing its ability to exert protective effects, including extracellular inhibition of mutagenic agents from exogenous and endogenous sources, inhibition of genotoxicity of reactive oxygen species, modulation of metabolism coordinated with blocking of reactive metabolites, protection of DNA and nuclear enzymes, and prevention of the formation of carcinogen-DNA adducts. NAC has also demonstrated an effect on mutagen-induced chromosomal sensitivity assays, and on anticarcinogenicity in experimental animal models. In addition, preliminary data from EUROSCAN show good compliance in treated patients and a low frequency of side effects


You can find NAC at any GNC or health food store for about $15 for 100 capsules.
On line the prices are a little cheaper.

http://www.americannutrition.com/store/NACpg.html


I take about two 600mg caapsules a day.

Cheerios: The Breakfast of Champions

Copy and paste into your brower to see nutrition information:

http://www.nutritiondata.com/facts/breakfast-cereals/1522/2


Cheerios is a brand of breakfast cereal. Cheerios was created on June 19, 1941 and is marketed by the General Mills cereal company of Golden Valley, Minnesota, as the first oat-based, ready-to-eat cold cereal. It was called Cheeri Oats at first, later changed to Cheerios because of a trade name dispute with Quaker Oats.[1] The name fit the "O" shape of the cereal pieces. In some other countries, including the UK, it is sold by Cereal Partners under the Nestlé brand. In 2008, Cheerios released a line of Snack Mix, in Original and Cheese flavors. All Cheerios shipped to the east coast of the United States are manufactured in the General Mills plant in Buffalo, New York. In 2009 a dispute developed concerning the FDA considering Cheerios an "unapproved new drug" because of its marketing and health claims.[2]

MyoFab:

Cheerios are great for breakfast or a snack anytime of the day. Instead of a bag of chips eat some Cheerios with an apple or orange for example. Cheerios are high in fiber and low in saturated fat and cholesterol. I like Cheerios because they are hard to over eat.

Benson the Carp

If you eat crap you are going to look like carp. Yes this is not a typo. See what being over fed and living in a pond with little running water has done for Benson, the famed British Carp.

Many people in the UK think Benson may have been poisoned. I just think being CAUGHT 64 times killed him!!!!

If Benson had just exercised and followed some of the MyoFab principles he would not have been the center of so much unwanted attention.

Colt Brennan dating Jessica Simpson

When I heard that Hawaii’s favorite son Colt Brennan is dating Jessica Simpson, I had flash backs of the 1984 movie the Natural. We all know what happened to Roy Hobb’s game when he started hanging out with Memo Paris played by Kim Basinger. If Thursday’s exhibition game against the Baltimore Ravens is any indication of things to come, Colt may be in big trouble.

I hope these are just rumors but it is everywhere on the internet and even on our KGMB News.

Colt Brennan Dating Jessica Simpson?
Written by KGMB9 News - news@kgmb9.com
August 14, 2009 06:06 PM
From the sports page to the gossip page, news is being made by former Warrior quarterback Colt Brennan and a pop star.

Star Magazine is reporting that the Brennan and Jessica Simpson are seeing each other. The story says Brennan recently sent Jessica tickets to the Redskins game next month against the Giants, as well as his number five jersey.

Presumably, if the report is true, Jessica was in her jersey last night, for the 'Skins' preseason opener against Baltimore.

Brennan by the way, went 4-12 for 43 yards with one interception.


Message from MyoFab to Colt:

Stick with the Local Girl. She will never do you wrong. Remember the Natural Roy Hobbs ended up with his high school sweetheart.

MyoFab: Preserving Your Lower Back

Being born with a spondylolisthesis (a defect in the vertebrae) and a slight scoliosis (curvature of the spine) I know all about back pain, especially low back pain. Below are some of the keys I found to keeping your lower back strong and healthy:

1) Train your abdominals 3 to 5 times per week
2) Train your legs with weight making sure your hamstrings are strong and flexible
3) Train your hip flexors
4) Stretch frequently
5) Do cardio 3-4 times/week
6) Avoid exercises or activities that put strain on your lower back
7) Have good posture
8) Have a good diet and drink plenty of water

Your entire body is all inter-related. Often times I find people with weak abdominals, tight and/or weak hamstrings and hip flexors usually have back pain.

The above videos show some exercises that you can do to strengthen the lower back.

If you care to read more about the causes of lower back pain:

http://www.webmd.com/back-pain/tc/low-back-pain-cause

MyoFab: A Cooler Way to Succeed

We all lead busy lives and it is not wise to rely on the fast food restaurants if you are planning to get in shape and eat healthy. Think of it as a war where as soon as you leave home you are immediately in hostile territory. Junk food and fast food are around every corner and when you get to work it does not get any better.

The safe play is to pack enough food for the duration that you will be out of the house. Besides do you really want to hunt down a Subway or scour the streets for a healthy restaurant? I know a lot of you are masters at your Blackberries or iPhones so finding a healthy place may not be too difficult but in today’s economy who can afford to eat out on a daily basis?

For myself I leave nothing to chance and choose to go the low tech and more affordable route with my little cooler. I pack my cooler with healthy foods such as chicken breast, tuna, turkey, sweet potatoes, brown rice, veggies or a couple of sandwiches made with whole wheat bread and mustard only.

The moral of the story here is preparation pays big time.

Leg Press Vs. Squat

Leg Press vs. Squat



When executed properly, the squat is the King of all leg exercises because it recruits so many muscles not only in the lower body but in upper body as well. The key is doing the exercise properly. One of the common squatting errors, I see in the gym is a guy putting tons of weight on the bar and doing quarter squats. Quarter squatters have nothing to show for it but an inflated ego and small uncut legs. Some other common and troubling things I see are people extending their knees beyond their toes, buckling or bowing of the knees and rounding of the back. These errors in squatting technique place tremendous stress on the knee ligaments and back and that is bad.



In my opinion the leg press is a better alternative for most because it is much easier to execute and pretty much anyone can do it. Beginners can use the leg press to build up their legs and guys who have been training for a while can also use it to add mass as well as shape the leg. So to answer the much debated question, I say you don’t have to squat to get good legs. Using the leg press as your prime mass builder and shaper will work just fine.



I am not saying to abandon the squat altogether because it is a great exercise that works the whole body and strengthens your core. It is an exercise that everyone (except those with chronic knee problems) should have in their repertoire. Like I said earlier if you are going to squat, just make sure to perform it properly. So for now, I recommend to leg press and practice squatting with no weights paying careful attention to form. Over time, the amount of weight you use on the squat will go up. Always remember proper form will give you good results and keep you injury free.



Here are some squatting tips:



1) Pick a comfortable stance

2) Knees should not extend beyond the toes

3) Don’t bow or buckle the knees

5) Keep your back straight

6) Use a manageable weight where you can keep good form

7) If form breaks down go lighter


***People with a history of knee problems should stay away from squats and stick with the leg press.

Be Water My Friend

You can be whatever you want. The first step is to let go of your preconceived notions and open your mind. All successful people have managed to reinvent themselves, evolving with the times. Life is a constant progression. Change is good. Embrace it and be fluid like water

How do I get Abs?

We all have abs but for most of us it’s covered under a layer of fat. The key to having nice abs is dedication to your diet and being religious with your cardio. The actual training of the abs is about 10% of the equation.

Here is what you need to do on the diet side:

1) Eliminate all sugars, fruits, sodas, juices and any other sugary food or drink.
2) Eliminate all processed carbohydrates like white rice, white, bread, noodles.
3) Eliminate all milk products. Take calcium tabs or eat vegetables high in calcium.
4) Eliminate all fatty and fried foods
5) Eat all meals between 6 am and 7 pm.
6) Moderate Sodium intake. Use only sea salt. No Morton’s Iodized “poison”
7) Carbohydrates: sweet potatoes, brown rice, and oatmeal
8) Keep hydrated. Drink plenty of water.
9) Stay away from caffeinated products
10) Stay away artificially sweetened products. Crystal Lite is a no no.
11) Eat tons of fresh vegetables. No dressing. Use Mrs. Dash, Tabasco or pepper.
12) No ketchup, mayonnaise, taco sauce and other bad condiments/sauces

Here is what you need to do on the cardio side:

1) start out with 4-5 1 hour sessions of cardio/week
2) after about 8-10 weeks you should see some definition coming out
3) taper back on cardio some by week 15 if you are getting too lean
4) Add 2 extra half hour sessions if progress is now where you like it
5) by week 21 you should have a descent 6 pack


You must also:

1) Do weight or resistance training in conjunction with the above
2) Don’t take it out on those family, friends, and co-workers.
3) Be willing to suffer some.

Exercises:

1) Roman Chair sit ups
2) Crunches
3) Hanging leg lifts
4) Seated leg tuck-ins
***If you stick with these 4 core exercises you should be fine



This system works if you follow the above and don’t cheat AT ALL. Trust me all the hard work will be worth it. I have to be honest with you and admit that it is not going to be easy but I promise you this is the quickest way to a MyoFab 6-pack. 21 weeks to glory!

Myofab: Hamstrings and Preventing Injury

Preventing hamstring injury is the key. Often times a hamstring injury takes while to heal and there is a good chance for re-injury which could make the condition a chronic one. So the moral of the story here is to do whatever you can to prevent them. If you already have a hamstring injury, get it treated by a specialist and above all remember to go easy. Re-injuring your hamstring is progressively worse each time. The above videos are some good ways to stretch your hamstring.

Here are some key points to remember to avoid injury and to have strong healthy hamstrings:

1) Always warm up – cold hamstrings are prone to injury
2) Stretch properly and often. Never stretch a cold hamstring.
3) Correct muscular imbalances between quadriceps and hamstring
4) If you are a runner take shorter strides
5) Do weight and resistance training to improve hamstring strength
6) Keep hydrated

Go to this site if you want to do some rehab from home:

http://www.aidyourhamstring.com/index.php

MyoFab: Aspartame is Bad?

Please watch this video about Aspartame. It will blow you away. We all know cigarettes cause cancer and numerous other health problems but how can a "harmless" sweetener which is in so much of our foods be bad for you?

Keyser Soze the villain in the movie "The Usual Suspects" said "the greatest trick the Devil ever did was convince the world he did not exist"

Could Aspartame be the Devil? Could it be worse than tobacco because it is in so much of our foods and approved by the FDA leading the majority of us to believe its OK.

Here are some negative side effects of Aspartame:

1) Aspartame is a neurotoxin
2) Depletes serotonin which serves as a neurotransmitter in the brain
3) Causes depression
4) Over activity
5) Insomnia
6) Excited brain state
7) Reduced emotional margin - "snapping"

Wow!

MyoFab: The Best Carbohydrate is?

One of the best carbohydrates in my opinion is the okinawan sweet potato. It is not only delicious and very filling but also extremely nutrient dense, packed with complex carbohydrates, and very high in fiber. The high fiber content slows the absorption rate by the body and because of that it is hard to get fat on them. We will talk about glycemic index later but for now just remember the okinawan sweet potato has a low glycemic index. Just boil, bake or steam them and you got the perfect carbohydrate as part of your healthy meal.

If you don't have okinawan sweet potatoes, regular sweet potatoes, yams, japanese pumpkin (aka kabocha) and taro (not in the poi form) also work well.

If you don't believe me here is an excerpt from Wiki -

Nutrition and health benefits

Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6.

In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.(NCSPC)

MyoFab says Drink Barley Tea aka MugiCha Instead of Diet Soda

Barley Tea or Mugicha is a healty alternative to diet soda. Barley tea is not actually tea but a tisane of roasted barley. The English word "tisane" originates from the Greek word πτισάνη (ptisanē), a drink made from pearl barley.

Barley Tea's mild flavor is easy to drink and in Asian cultures parents give Barley Tea to very young children because there is no caffeine in it and it promotes hydration of the body, which is always a good thing.

Below is the Wiki Definition -

Roasted barley tea is a tisane made from roasted barley, which is popular in Japanese and Korean cuisine. It is also used as a caffeine-free coffee substitute in American cuisine.

It is called mugicha (麦茶?) in Japanese, and boricha (보리차) in Korean. While roasted barley tea is generally regarded as a cooling summer beverage in Japan, it is served year-round, hot in winter and cold in summer, in Korea.

Consuming non-fermented barley-based beverages is an ancient practice spanning across the globe; barley water is a popular traditional soft drink in Britain and a similar drink, aguas frescas is frequently sold by street vendors in Mexico.

Originally, roasted barley seeds were stewed in hot water (this is still the method generally used in Korea), but tea bags containing ground barley became more popular during the early 1980s; this is now the norm in Japan. It can be brewed in hot or cold water. Mugicha is usually served cold, but it can also be served hot. The hot version is more popular in the winter. It can be found from many different distributors in vending machines all over Japan.

In Korea, roasted unhulled barley is used to prepare a tea called boricha. More often, it is combined with oksusu cha (roasted corn infusion), as the corn's sweetness offsets the slightly bitter flavor of the barley. A similar drink, made from roasted brown rice, is called hyeonmi cha.

Roasted barley tea, sold in ground form and sometimes combined with chicory or other ingredients, is also sold as a coffee substitute.[1]


[edit] Health benefits
According to Japanese food conglomerate Kagome, a recent study stated that drinking mugicha increased blood fluidity. This action is caused by an alkylpyrazine, which is a primary flavor in the drink. Japanese believe it cleanses the blood of impurities.[citation needed]

Mugicha has been linked with reduced stress in a study by the Institute of Traditional Chinese Medicine and Natural Products in China.


Barley Tea or Mugi Cha can be found in the Asian Food section of your local supermarket.

MyoFab says: Attitute is Everything

Believe, Conceive and Achieve. There are no limitations to what you can accomplish if you "free your mind". Often times we enter into things with a defeatist attitude. That has got to stop. That is not the MyoFab way.

Another Reason Why Diet Soda is Bad for You

Diet sodas are loaded with artificial sweeteners. These artificial sweeteners are "unnatural" and flood the body with huge amounts of "concentrated sweetness" far more than you would get from sugar alone. This rapid concentration of sweetness stimulates an equally powerful insulin response in the brain. Your body becomes confused because there are no calories in a diet soda yet the insulin in your bloodtream is waiting to process something that isn't there. The brain's net response is hunger. So the artificially sweetened zero calorie diet soda actually causes you eat more than you normally would.

Be careful of what I just wrote and don't start drinking regular sodas again. If you paid attention to my earlier post you would remember that regular soda has phocphoric acid and on average contains 14 teaspoons of sugar, which makes it loaded with empty calories. In conclusion as far as diet or regular sodas are concerned; pick your poison.

MyoFab Boot Camp

Are you shocked by this video? I hope so because the old you who is used to giving excuses, being too tired, always resistent to change, and quitting when things get too tough dies right here. You are stronger and more resilient than you know. Trust me on this.

What is MyoFab?

Myo- is the prefix for muscle and Fab is short for fabulous. Together MyoFab is the feeling of euphoria one feels when they are in shape physically, mentally, and spiritually. The MyoFab Way is all about being positive and never giving up. It is contagious and it is my dream for "MyoFab" to spread like wildfire.

In today's crazy world, it is so difficult to be consistent and keep motivated with the pressures of work and raising a family. Our mission here at MyoFab is keep you motivated, informed and believing. Lets start. The fun is about to begin!!!!!!!!!!

Diet Sodas Will Make You Fat

This is an excellent video that explains why zero calorie diet sodas will make you fat. In a nut shell diet sodas are high in phosphoric acid. This throws off the body's PH and forces the body to work extra hard to resume a neutral state around 6.8 - 7.2. In doing so, the body draws on essential minerals such as calcium, magnesium, and iodine. Iodine is critical for the proper functioning of your thyroid and it is your thyroid that regulates your metabolism. A poor functioning and under producing thyroid causes your metabolism to slow down and the result is weight gain.