Friday, January 30, 2015
Wednesday, January 28, 2015
Shake the Weight off
Shake off the Weight
Essential to successful weight loss and weight maintenance is theadoption of day-to-day dietary strategies that promote a long-term
adherence to a healthy diet. This also happens to be where most people
get it wrong.
A strict diet plan may be easy enough to stick to for a week or two,
and it will very likely produce results. But if long-term success is the
goal then a dietary strategy that supports compliance, flexibility, and
good nutrition is paramount. Because if a diet system can’t be
integrated into everyday life it can almost be guaranteed that any
weight lost will be regained, and maybe even then some.
What’s different with an Isagenix system for weight loss is its
strategic combination of Cleanse Days and Shake Days. Cleanse Days are
based on the concept of intermittent fasting, while Shake Days are
calorie-restricted days consisting of replacing two meals with
nutrient-dense IsaLean® Shake (or other IsaLean meal replacement option) and having a third healthy meal around 400 to 600 calories.
This one-of-a-kind combination definitely works best together, but
Shake Days are effective and unique even on their own for reasons based
upon the science of satiety, metabolism, and nutrition.
Shakes that Satisfy
If hunger strikes an hour after having a meal-replacement shake, then
success may be difficult. However, because protein is one of the big
players in satiety it has increasingly become the darling of weight-loss
and maintenance strategies. Research is showing more and more that
optimal protein intake, sources, and timing is essential not only for
satiety, but also for muscle building and fat burning (1-3).
IsaLean and IsaLean Pro Shakes provide
24 or 36 grams of protein, respectively, amounts that optimize satiety
and muscle protein synthesis when consumed at each meal (4). This
dietary intake pattern is significantly different than the amount of
protein intake for many people – all carbs or mostly carbs for
breakfast, high carb with a little protein for lunch, and finally an
overload of protein at dinner. Data from national surveys confirm this
by showing adults consume three times as much protein at dinner compared
to breakfast (5).
It’s not just the amount of protein at meals that matters. Protein type
also plays a large role. When it comes to protein sources, no other
protein has more support behind it showing superiority for satiety,
muscle building, and fat burning than whey protein (6-8). This is due to
whey protein naturally having the highest concentration of
branched-chain amino acids that are fast digested and absorbed. Whey
protein makes up the majority of the protein blend in IsaLean Shakes,
but combining it with casein yields greater satiety due to casein being a
slowly digested protein (9).
Low-Glycemic
Also contributing to satiety are fiber, fat, and carbohydrates. The
latter, carbohydrates, are what people usually think of when considering
glycemic index or load. However, the combination of protein, fiber, and
fat, also greatly influences the glycemic response from the entire
meal. Studies have shown that a long-term diet consisting of
low-glycemic foods and meals not only helps with weight loss (10), but
also results in decreases in obesity-related disease markers such as
C-reactive protein and favorable increases in other health markers (11,
12). Because IsaLean Shakes have the right balance of protein (24
grams), carbohydrates (24 grams), fiber (8 grams), and fat (6 grams),
they are low-glycemic, which has been validated through clinical
testing.
Nutrient-Dense
IsaLean Shakes also provide other nutrients seriously lacking in most
diets. The USDA continues to find that most adults are lacking in
important nutrients including fiber, calcium, and vitamin D, the lack of
which have been identified as a public health concern (13).
IsaLean Shakes fit the description of being nutrient-dense providing 8
grams of fiber per shake, with about 30 percent and 80 percent of daily
recommendations for calcium and vitamin D, respectively, not to mention
other vitamins and minerals, Plus, it’s likely impossible to put
together a regular meal with the nutrient profile of IsaLean Shake in
just 240 calories, which gives true meaning to “maximum nutrition in
minimal calories.”
Flexibility
Though a structured dietary plan is the suggested guideline for a Shake
Day with Isagenix, especially when weight loss is the goal, the true
greatness is the flexibility of Shake Days that allows for long-term
use. When following a suggested Shake Day schedule, the guesswork and
effort in making the majority of a day’s healthy meals comes down to
combining water, ice, and shake mix in a blender or shaker cup. A third
meal allows for satisfaction from whole foods and flexibility in
choosing the meal’s content.
Once weight is lost and maintenance becomes the goal, Shake Days shine
further. People will often use shakes to replace one meal per day, or
they might replace two meals a couple days a week. IsaLean Shakes can be
easily adopted into any dietary regimen as a fool-proof meal that
satisfies and nourishes.
Shake Days are central to weight-loss success with an Isagenix system
and they can easily be modified to support healthy weight maintenance.
In short, they provide a routine that’s easy to stick to, provides the
right nutrition in the right amounts, and offers real-world flexibility.
FOR MORE INFORMATION ON HEALTH & WELLNESS CONTACT
Edmund Ciarfella
CLICK HERE NOW FOR MORE INFO
http://www.sabumnim.isagenix.com/
United Martial Arts Centers Lounge
Monday, January 26, 2015
United Martial Arts Centers Weekly Updates 1-26-15
Happy Snow Day! Unfortunately UMAC IS CLOSED TODAY
Please look tomorrow for your email about classes. Keep you fingers crossed but if we get 20-30 inches of snow we may not have classes.
When Schools close UMAC Must Close
Well I guess we should be happy we really haven't had that much snow this year...so far...lol
Here are your UMAC Weekly Updates and News
1. FOCUS: Review and Tip Testing. Prep for graduation Feb 7th
2. UMAC Black Belt Awards Dinner
7:00 pm Friday Jan. 30th at Cortlandt Terrance. Congratulations to all
students who will be awarded their UMAC Black Belt Certification and to
all Nominees for Student, Family and Instructor of the Year. This is
going to be a fun event!
3. 24 Hour Leadership Camp Friday Feb. 6th - 7th. This overnight seminar will be something you won't want to miss.
ALL
students (children and adults) are invited to participate in this
opportunity to learn more advanced skills, improve you technique, and
receive special personalized attention from the UMAC Masters.
This is an experience you will remember for the rest of your life. We still have a few spots left.
Applications MUST be handed in and paid in full by Friday.
Only $99 includes, training, T-Shirt, 1 Meal, and Graduation.
4. UMAC GRADUATION: ALL UMAC students are scheduled to Graduate on Feb. 7th.
Graduation Fee is now $60. Pay by Friday Jan. 30th and receive a $10 discount.
UMAC INSTRUCTOR Quarterly Testing ALL Instructors are required to Test
ALL BODANS are required to pre-test
White Belt - Purple Belt 11:00 am Including UMAC Instructors
Brown - Black 1:00 pm
SPECIAL
BONUS - For every guest you invite you will receive 1 raffle ticket.
We will have a drawing at the Graduation and the Winner and their guest
will both receive a $100.00 Gift Certificate to Fetch Bar and Grill for
Dinner.
5. VALENTINES DAY CARDS ARE IN!!!
They look Awesome! What better way to say I LOVE YOU than with a UMAC
Valentines Day Card. Please see the front desk for your cards ASAP. We
have enough for the kids entire class.
If you love what we do please give UMAC a 5 Star Google Review.
LIKE us on Facebook
Make it a great day
PS Keep an eye out for a Super Fun Snow Day Challenge from Master Danielle Ciarfella
Sincerely
Grand Master Edmund Ciarfella
United Martial Arts Centers
43 West St
Warwick, NY 10990
845-987-1853
www.umacenters.com
umac50@optonline.net
United Martial Arts Centers Lounge
Saturday, January 24, 2015
The Secret to earning your Black Belt
Grand Master Edmund Ciarfella
The Secret to Martial Arts Training
There is a saying that goes:Those who are interested do what is convenient.
Those who are committed do whatever it takes.
I think this sums up Black Belt Training pretty well. Black Belt
Training is not a matter of convenience, it is a matter of commitment.
If you are attempting to earn your Black Belt, then Martial Arts is what
you do. It is a very large part of your life. Sacrifices will be made
in order to reach Black Belt. There is simply no way around it.
Most people I speak with think that “BLACK BELT” is the highest level
one can attain in Taekwondo when in fact there are NINE Degrees.
When I interview a Black Belt Candidate I explain:
Black Belt is only the beginning. Training from white belt to black belt is preparatory…
I use the analogy of starting Kindergarten and graduating High School.
You learn the 3 R’s Reading Righting and Rthimatic…You learn how to
Kick, Punch and Block, at Black Belt is when you can start to really
embrace your training because you have most importantly developed the BELIEF…the YES I CAN ATTITUDE, that you can accomplish anything you set your mind to.
Black Belt Training is about becoming a Martial Artist. It is about
commitment. It is about doing the right thing. It is about doing
whatever it takes to achieve your goal. And it is about integrity.
The process is representative of anything that is worth achieving in
life. A College Degree, Masters, PhD, or MD. Raising Children.
Marriage. Getting a Raise or Promotion. Saving for Retirement. Paying
for College. The list goes on and on…
Earning a Black Belt is simply preparation and practice for life and the key is COMMITMENT.
Your martial arts is your responsibility. And if you have a child in
the program under the age of 21… you share that responsibility with
your child whether you want to or not. If your child is earned and
earned their Black Belt… you helped make it happen. Thank you and
congratulations.
There are Nine Degrees of Black Belt but only One Degree of Commitment
TOTAL
Deepest appreciation to Grand Master Byung Mim Kim, my Taekwondo Father,
for his guidance, love and inspiration in helping me become the martial
artist I am and for helping understand the true meaning of commitment.
"Every Day is training" Grand Master Byung Min Kim
For more information please contact Grand Master Edmund Ciarfella
United Martial Arts Centers
CLICK HERE FOR MORE INFO
United Martial Arts Centers Lounge
Thursday, January 22, 2015
Top 10 Reasons UMAC Summer Camp is the BEST
At UMAC we love to help children reach their full potential
We have 2 Certified Teachers on Staff
You may already know we have a great martial arts program (voted 1st place BEST in the Hudson Valley 2013 & 2014)
But did you know we focus on Character Development Skills & Leadership too?
Exciting Weekly Field Trips included
Focus on Martial Arts Values - Respect, Discipline & Confidence
Brand New 7800 square foot facility, Outside Play everyday!
Late Pick up available
Early Drop off Available 7:30 am
Safe, Clean, Fun Physical activity
43 West Street
Warwick NY 10990
www.umacenters.com
FOR MORE INFORMATON ON THE BEST SUMMER CAMP EVER CALL NOW 845-987-1853
CLICK HERE NOW
United Martial Arts Centers Lounge
Tuesday, January 20, 2015
Thursday, January 15, 2015
6 Lies holding back success
Grand Master Edmund Ciarfella
The 6 Lies that are Holding back Success
The Six Lies That Are Holding Back SuccessI recently read an extraordinary book “The One THING” by Gary Keller and I wanted to share this with you
Ask yourself how does this relate to my life and my martial arts training
Everything Matters Equally
Anyone who lives by priority understands that some things are just more
important than others. However, many people are fooled into believing
that everything has equal importance. When we realize that everything
does not matter equally, we can debunk the lie that keeps us from
prioritizing our tasks and focusing on what matters the most.
Multitasking
As we become increasingly overwhelmed with information, media and
to-dos, the habit of multitasking becomes more common. Because we’re
working on multiple things at once, we believe we’re being more
productive. The truth is, multitasking slows us down and prevents us
from fully focusing on anything.
A Disciplined Life
Discipline is not interchangeable with success, yet many of us think
that highly disciplined people are the most likely to be successful. The
reality is, we need to train ourselves to be selective and focus the
discipline we do exhibit in our lives in the right way so that good
habits can be created.
Willpower is Always on Will Call
Willpower doesn’t need to be turned on all the time for success to be
realized. In actuality, a constant supply of willpower isn’t even
possible. Because it ebbs and flows, deciding when to use this limited
resource is the key to harnessing the power of willpower.
A Balanced Life
Everyone strives to live a “balanced” life where everything is handled
all at once. Unfortunately, that just isn’t doable. Instead, The ONE Thing
advocates for counterbalancing the various areas of our lives. This
idea is based on putting focus where it is needed the most and letting
other things take a backseat – but not for too long.
Big is Bad
When we think small, success is small. If our goals aren’t big enough,
they end up holding us back. But when we go bigger, think outside the
box and act boldly it virtually guarantees we’ll see success.
This month we are shedding light on the six lies that Gary Keller has
discovered on his path to success. Each post will dive deeper into a
different lie, explore why it holds us back from success, and reveal the
truth that will lead to big results.
For More Information please contact Grand Master Edmund Ciarfella
www.umacenters.com
umac50@optonline.net
United Martial Arts Centers Lounge
Tuesday, January 13, 2015
3 Quick Fixes to Increase Concentration
Grand Master Edmund Ciarfella
3 Quick Fixes to Increase Concentration
3 Quick Fixes to Increase Concentration
Help improve the flow of oxygen to the brain. Blood
is the main vehicle of oxygen in our bodies. But blood gets pooled in
the lower half of our bodies as a result of gravity, and doesn't push as
much oxygen to the brain, where it helps improve concentration. In
order to help oxygenate the brain, get up and take a walk every so often
to get the blood pumping.
If you're stuck at work and you can't really carve out the time for exercise, try doing martial arts
at work (Horseback riding stance and a couple of kicks a punches does
the trick). These can include any number of things, including isometric
or aerobic exercises.
Remember to give your brain a quick break at least every hour, at most every 30 minutes.
If your brain has to concentrate consistently for hours at a time, it
loses processing power and your concentration levels slip. Better to
space your project out and take breaks or power naps in between in order
to reboot your concentration and keep it humming at closer to 100%.
Practice doing one thing at a time, and doing it to completion. If
you jump all over the place and start a new project before you've
finished the last one, you're telling your brain that it's okay to
switch from one subject to another. If you really want to improve your
concentration, you'll start trying to convince your brain to finish one
task before you move onto the next one.
Apply this philosophy to as many different tasks in your life as
possible. You may think that finishing one book before starting the
other has nothing to do with finishing work on one car before starting
work on another, but they're surprisingly alike if you think about. Even
the smallest tasks have reverberations in other parts of your life.
for more information or to try our EZ Trial Program
United Martial Arts Centers Lounge
Thursday, January 8, 2015
Whey Protein Twice a Day Keeps Muscle Loss Away
There’s a big difference between “good” and “bad” weight loss. The good
kind, the kind we should all strive for, is losing the least amount of
muscle in relation to body fat.
Getting enough protein is one of the keys to preserving the most muscle
while dieting, but research shows protein may be lacking in a lot of
weight loss diets, considering that on average the amount of weight loss
most people have is about 30 percent from muscle.
A matter of hot debate has been whether the source of protein, be it animal or plant, could
be an important factor in saving muscle while losing weight. Some of
early research has shown, for example, that dairy proteins such as whey
have been able to lead to greater fat loss while maintaining muscle.
Now a new randomized, double-blinded study has shown that whey protein
supplementation can further help preserve more muscle compared to soy or
carbohydrate (1). The study was published in December in the Journal of Nutrition by researchers from McMaster University in Ontario, Canada.
The 14-day weight-loss study randomized overweight or obese men and
women to groups consuming prepackaged diets containing whey (27 grams),
soy (26 grams), or carbohydrate (25 grams) twice daily. All of the
groups lost some weight including from body fat and muscle with no
significant differences.
However, the researchers found that the group that consumed whey showed
greater muscle protein synthesis (MPS) compared to subjects consuming
either soy or carbohydrate. Moreover, the carbohydrate group had less
fat breakdown compared to the group consuming whey or soy.
In the conclusion, the study authors wrote, whey protein slowed the
decline of MPS as a result of weight loss and could be an important
factor in preserving muscle in long-term weight loss.
Lead researcher Stuart Phillips, Ph.D., interviewed for this blog previously,
has often noted the critical importance of maintaining muscle over time
since it can play a role not only in resting metabolism, but also for
supporting blood sugar control and overall mobility.
Whey can be a useful protein because of its high content of
branched-chain amino acids (namely leucine) that helps to promote muscle
protein synthesis in comparison to other protein sources, Phillips
said.
The dose of whey needed to maximize muscle depends on age and amount of resistance training too.
For instance, in previous research conducted by Phillips and others, it
was found that adults (20 to 65) and elderly men (65 and above)
exhibited a differential response to varying amounts of whey protein
after resistance training (2). For men under 65, whey protein in
amounts of 20 grams at each meal was able to maximally stimulate muscle
protein synthesis, whereas elderly individuals required double the dose,
35 to 40 grams, to obtain the same response.
The reason has to do with a blunted anabolic response to protein
ingestion that occurs in people with age as they become more sedentary,
which is why Phillips recommends getting some form of physical activity
every day.
Regular resistance training of muscles in combination with obtaining
quality sources of protein such as whey regularly is the key to
maintaining muscle during weight loss, according to Phillips.
Contact Edmund Ciarfella 845-590-9100
umac50@optonline.net
For more information click here now
http://www.sabumnim.isagenix.com/
References
Hector AJ, et al. Whey protein supplementation preserves postprandial
myofibrillar protein synthesis during short-term energy restriction in
overweight and obese adults. J Nutr. Doi: 10.3945/jn.114.200832
Burd NA, et al. Greater stimulation of myofibrillar protein synthesis
with ingestion of whey protein isolate v. micellar casein at rest and
after resistance exercise in elderly men. Br J Nutr 1-5, 2012.
Tuesday, January 6, 2015
Monday, January 5, 2015
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