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The Blueprint to Beating Cancer: PMC -Jimmy Fund

2009-08-26T17:31:09Z

Donate to the Pan Mass Challenge (PMC) -Jimmy Fund and receive a free personal training session and body-fat testing with Futrex 5500. Any size contribution to the PMC will be appreciated. Checks should be made out to the PMC- Jimmy Fund. One hundred percent of your contribution goes to finding a cure. This is my part and a chance for you to be a part of it too. So get your workout outfit on and step up to the plate and train for the cause.

please click here and let us both help for a good cause.

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Call to set a session: 201.450.6049

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Email us:TrainMe@fitnessblueprint.com

Fitness Blueprint, LLC
William Ortiz

Read below about the Jimmy Fund mission:

Cancer doesn’t discriminate. It can strike anyone and it affects us all. Man. Woman, Child. People aged 8 days to 80 years. Every day, 3,000 Americans are diagnosed with the disease. But with your help, the Jimmy Fund is beating cancer.
The Jimmy Fund has been working toward “a world without cancer” for more than 50 years - with the help of thousands of people like you.
Since 1948, when Dana-Farber founder Dr. Sidney Farber was pioneering early methods of chemotherapy in cramped quarters in the basement of Children’s Hospital, Jimmy Fund contributions have provided the underlying support for innovative cancer research at Dana-Farber.
Jimmy Fund dollars have enabled Dana-Farber’s researchers and clinicians to pursue new ideas and to make discoveries now in use worldwide:

•    More advanced diagnostic tools to detect cancer earlier
•    New drugs and new combinations of drugs to treat cancer more effectively and with fewer side effects
•    More precise radiation techniques
•    Better surgical options
•    Deeper understanding of the factors that cause cancer and the development of therapies that prevent the disease.

New ways to treat cancers are continually being explored at Dana-Farber, and a new understanding of the basic genetic components of cancer cells has suggested cancer treatment strategies that would have been inconceivable only a decade ago.
Today, nearly 80 percent of children and more than 60 percent of adults with cancer are surviving. But we still have a long way to go: nearly 1.2 million people are expected to be diagnosed with cancer this year.
Each and every gift made to the Jimmy Fund is critical to Dana-Farber’s efforts to prevent, treat, and cure cancer. You can help by giving generously to the Jimmy Fund - because it takes more than courage to beat cancer.

So please click here and let us both help for a good cause.

Fitness Blueprint’s Steps of Motivation

2009-07-31T16:35:00Z

#1 Set a fitness goal with a plan, and make the decision to attain that goal. The path to the goal will most likely go many directions, but when you make that decision to succeed, you will be motivated to plow forward until you reach that goal. Your most powerful tool is making that decision.

#2 Never Give Up. An unfinished fitness program is of no use and a waste of time. Quitting is never an option when it’s in your heart to achieve what you desire to become. Develop the habit of winning. Winning is never giving up and understanding that there’s always going to be things and issues that will try to slow us down or keep us unfocused. Keep your eyes on the prize/goal.

#3 Socialize with people that want to win. We will develop the attitudes of our friends. If you associate with slackers you are most likely to slack. Socialize with motivated people and you are likely to stay motivated and achieve.

#4 Use your resource. The more we know about the science of exercise and its components, the more we want to learn about it. With knowledge comes success.

#5 Talent motivates. We all have talents and skills. Talent and skills creates motivation, motivation creates persistence and persistence gets you to your goal.

#6 Mistakes are good. We all make mistakes, Mistakes are learning tools. No one has ever succeeded without making mistakes. When we make mistakes- the lesson is learned, we learned not to repeat it. This will get us further in our mission towards the goal that we set for ourselves.

There is no point in getting motivated and then putting it into a drawer, because that’s where it will be-in the dark forever. Be true and take action NOW, and know this, “if you always do what you always did, you will always get what you always got” so I will say it in bold again, take action & make it happen NOW!

William Ortiz

What Are The Facts On Alcohol?

2012-08-26T21:01:35Z

Alcohol- or, to use its chemical name ETHANOL- is the result of the breakdown of sugar and starches by a fungus (yeast) in a process called fermentation. Beer is made from fermenting barley. Wine comes from fermenting grapes and hard liquor is made from different grains and potatoes. Alcohol can be classified as a food, a drug, or a highly toxic poison. The use and abuse are a main concern and health factor that span a wide cross-section of the population. About two-thirds of all Americans aged 18 years and older drink alcohol. This is because of the wide acceptance of social drinking- television and print ads link alcohol as good times and glamour- it is unlikely that many know a great deal about its true affects.
Alcohol is not only empty calories but it also interferes with the body’s absorption, storage, and use of nutrients, even if they are present in adequate amount in diet. Massive amount of alcohol, ingested over a short period of time can be fatal. Alcohol is also toxic when taken over a long period of time- it causes damage to the liver and in some cases death. One has to remember that 95 percent of alcohol is absorbed directly and immediately enters the blood stream and within minutes the brain.

SO What Alcohol Has To Do With Fitness?
Anyone watching calorie intake to maintain or attain ideal body weight must count the calories in alcohol and the mixers they are served in. Not only are these calories displacing needed nutrients found in foods but the absorption of protein, fats and carbohydrates are impaired -if not monitored, they can quickly mount up as a significant part of the daily intake. A single five-ounce glass of wine has 110 calories. 12 ounce beer has about 150 calories and light beer has approximately 95 calories. One half ounce hard liquor contains 100 calories. These calories can quickly add up along with our daily calories intake. (Keep in mind that 3500 calories equals one pound). So- not only are these calories empty and interferes with the nutrition in our system but it can also damage many organs in the body. Stomach lining, small intestine and liver are the first to breakdown.

Safe And Moderate Drinking… 
There is no double that people who drink socially will continue to do so. And unless they are taking drugs that interact adversely, they will do themselves no harm by taking an occasional drink. Nutritional awareness requires that the drinking be moderate and controlled. The key is to avoid entering or creating situations where excessive drinking is easy. The safe amount of alcohol consumption is 7 units a week. One should always consult a doctor is you feel the consumption of alcohol is uncontrollable. One should always consult a doctor is you feel the consumption of alcohol is uncontrollable.

Is Fast Food Good or Not?

2009-06-19T00:05:42Z

Right next to the fitness industry is the fast food chains, doing all they can to keep on the top of the “healthy eating” era. They make it look like they can tailor to our dieting needs with “fat-free,” “low Calorie,” and “low-carb” meals.

The bottom line is that fast food is not good for you. It’s high in fat and full of empty calories. One Big-Mac is over 65 grams of fat. Your Doctor will allow you to have 60 grams per day, while others will suggest 20 grams per day. None of this matters more than the danger you flirt with when eating fast food.

Is it the calories in fast food that’s so destructive to the body cells and waistline, or does the problem lie deeper?

With the high rise in fast-food restaurants since the 1940’s, oddly, too, started the rise in obesity and cancer. It doesn’t take a rocket scientist to do the math and link the fast food industry to this crisis.

Fast food has no nutritional value. There is nothing nutritional about fast food. Fast food simply feeds your hunger and sodium craving. Fast food does not provide the body with energy or helps with muscle repair.

Fast food is highly processed with many additives. The concept of fast food is on target, food ready-to-eat. To ensure fast food’s low cost to the consumer, the fast food products are made with highly-processed ingredients to give it consistency and to enhance taste. Fast food is striped from its original healthy form and then processed with man-made ingredients.

So Why Is Fast Food Fattening and Dangerous?

It has more to do then just the calories. It’s the chemical added such as aspartame and MSG. These chemicals are approved by the FDA and studies shows that they lead to weight and disease issues (Cancer).

Chemicals added to processed food, including fast food, damage your body’s cells. Your body is made up of nutrients found in plants and animals you eat. Man-made food items loaded with chemicals, as well as aspartame, margarine, and other man-made chemicals do not nourish your body. If your body can’t use what you put into it, you will gain fat and decrease health. You can-not let the FDA do all the thinking and say that it’s ok when it gets approved.

Nutrients from the food we eat allow us to burn fat, repair muscles and be healthy. Your body cannot process these chemicals. If your body cannot process the food, it will end up lodged in areas of your body, primarily fatty areas and tissues.

So How Do We Make Healthier Choices?

You go back to the basics! In order to lose fat and tone the body, you have to change your eating habits. This doesn’t mean frozen meals just because they appear to be healthy. Food manufacturers use deceptive marking tactics to make us buy their products. To lose fat and keep it off you should choose foods in their natural state, such as fresh meat, fruits and vegetables, essential fats, and drink no less than 64oz of water per day. Always Consult Your Doctor Before Starting Any Nutrition or Exercise Program.

I Want ABS!

2012-09-22T17:42:37Z

- OK… Fitness Blueprint knows you want a six pack or a lean mid-section, and all you see are these ads for new break-through equipment that claim to deliver results or when you ask an expert they end up sounding like scientist. Well here it goes. It is not the rocket science that most people tend to make it look or sound. Your abs are a muscle group, training them by doing sit ups and other exercises make them stronger and leaner, just like any other trained muscle. When you burn the excess layers of fat you will make them visible.

Ok, so you make your abs stronger by simply doing a machine or sit ups and you do cardio, end of story? Not quite.

One can never forget that nutrition plays a key role when working for lean abs. You can have the perfect ab muscles, but if there is a layer of body-fat on top, the muscles will not be visible. All in all, we have to create a healthy eating lifestyle to combine with the exercises that will target the mid-section. I would say that nutrition plays just as big a role as the exercises.

A good routine that I know works is as follows; you simply eat 5-6 times a day which includes 3 small meals and 2-3 snacks (according to your calorie intake). I prefer snacks to be any fruits or vegetables. Always load up on more fruits and vegetables for carbs than pasta and rice. This does not mean you cannot have pasta or rice, just watch the portions. Focus on doing exercise routines that target the mid-section such as ab exercises or ab equipment. Know that there are many different exercises to choose from. Also, don’t forget to target the lower back; it is very important because injury can be caused if your stomach is conditioned and your lower back is not. As I say, always try to avoid any possible injury.

Last but not least comes the cardiovascular workout. Some prefer to jog off the body-fat but for those who prefer a less intense workout- focus on walking. Keep the speed at 3.5 to 4.0. Bring the incline to at least 5.0. This routine will help burn extra calories and make up for not jogging. Hit that treadmill for 30-60 minutes at least 3-5 days a week, No less! And remember- the more minutes and days you dedicate to this program the better results you will see.

I know everyone is different and of course some people will get the six pack and others will need a more targeted routine. So this blog is to motivate those who want to get results in their stomach area and if you just simply follow these tips and just stick with it 100%, you will see great results. Some will say…I do not have the ability to burn fat very quickly or I do not have good genes. Just remember that you need to condition your abs and burn off the layer of body-fat that’s keeping you from showing those muscles. This is the science behind getting visible abs. So get and stay motivated! Always consult your doctor before starting any exercise program.