Cheap Wedding Supplies – Where Am I Going To Buy?

The average cost of planning a wedding these days is between $15,000 and $25,000, and this could be too much for those couples on a tight budget. Luckily, with the advent of so many competing stores, frugal couples can enjoy cheaper options when it comes to wedding supplies, without sacrificing the quality of their wedding.Wedding FlowersInstead of going to a florist shop, you may try to visit local supermarkets where you can purchase wedding flowers at a fraction of the price. You can also visit your local craft store and buy silk flowers to substitute some fresh flowers that cost higher than silk ones. With a bit of creativity, you can create beautiful flower arrangements, which you can hardly tell they are made with silk without touching them. Also, since silk flowers don’t die, you can make it as one of the keepsakes of your wedding and treasure it for years to come.

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Wedding DecorationsYou can find cheaper wedding decorations in many wholesale party stores and online stores. Since you will need much of decorations, buying them in bulk from aforementioned stores can give your a great discount. Some of the basic wedding decorations include balloons, tablecloths, streamers or banners, canopies, and aisle runners, which are available to purchase in bulk at a discount price. Don’t be carried away with temptations. Make sure that anything you purchase will get used so that you money will bot be wasted.For cheap table decorations, you can visit a trusted online store. There are many good online stores that offer a wide variety of beautiful table centerpieces as well as table sprinkles that can enhance the look of your reception table. Purchasing online is one practical shopping idea since most of online stores price their products cheaper than what local retailers offer. By going online, it can also make a great way to obtain tips, suggestions, advices and recommendations from other brides through online forums.Wedding GiftsMany couples believe in giving small wedding gifts to their guests as a way of thanking them. They usually leave cute wedding favors that guests can take home after the ends. These little gifts, however, can quickly add up to your wedding expenses, that is why you have to plan for them carefully so that you will avoid overspending you money. When you purchase wedding favors, buy them in bulk and as much as possible pick practical items that your guests can use. Edible wedding favors are also a great choice since everyone loves food and they are cheaper than non-edible favors. You can even make them at home because most of popular edible favors are easy to make, such as cookies, jams, pies, cupcakes, candies and chocolates. Candles and soaps are another inexpensive ideas for cheap wedding favors. You can purchase them in bulk from a local craft store and melt them down at home and package them yourself. Packaging wedding favors can be a lot of fun, especially with the help of family members and friends.

Beauty Salon Supplies – Catering to Every Woman’s Needs

Every woman needs pampering every now and then. It should be understood that women play a very important role in all aspects of society, from the comfort of the home to the complexities of a job. With all these responsibilities, it is no wonder that women would want to dedicate a day or even just a few hours to pampering themselves. A day of relaxation does not have to be costly. Sometimes, all it takes is to find the right spa or salon establishment that would best cater to your needs.Do you feel that that your hair has taken the brunt of your everyday stress?Most women want to make sure that their ‘crowning glory’ still shines at the end of the day, so they would most likely cater to hair care products. This is why it is important to invest in salon supplies that that would best define hair, like shampoo supplies.

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Do you think that you’ve had a lot less time to take care of your skin?Stressful activities usually take their toll on our skin. That is why spas are there, to make sure that women have a place to run to whenever they feel that stress has overwhelmed their body. Salon spas should invest more on beauty supplies that will fulfill these needs. Facial beauty products, day spa supplies and the like are what would be most needed for women who’d want to pamper their skin.Do you value style?A lot of women do not only want to feel confident, but also to look one. The Chic, the vintage, powerhouse, and the glamorous— whatever type of look women customers want for themselves, you should be able to cater to. Hand and foot supplies, hair color supplies and cosmetics should be at hand to offer women who value style.Natural beauty products, day spa supplies, hair supplies, cheap or not, can be found at online sites. If you want to find the best products available for your salon and your clients without much hassle, you need only to browse online. You can even find second hand supplies that would be most friendly to your budget. Just enter the terms “salon equipment” or “salon supplies” or “discount salons equipment” in the search bar of any search engine like Google.

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A NOTE ON FRUMPINESThe frumpy look is definitely no more, and with the popularity of Hollywood beauties to die for, it’s no surprise then that many women want to be as beautiful – or at least die trying. The good thing about it is that now isn’t a part of a woman’s body that can’t be enhanced. (But of course, there’s a limit to what parts of the body can be enhanced in a beauty salon.)At the beauty salons, women need trained salon workers like hair cutters, hairstylists, eyebrow pluckers so their hairs make sense . They also need pedicurists and manicurists to nip at their cuticles and color their nails for that great look that looks artful.

Cheap Landdscaping Supplies

Make the drab areas on your property sparkle and do it with cheap landscaping supplies. You can take charge and it won’t bankrupt you to have a spectacular looking property.The word landscaping itself means the process of designing land to enhance its view. The traditional concept of using landscaping techniques in wide and open spaces has been expanded. Today, even small homes and buildings with little space for land can be the subject of landscaping, depending on the talent of the artist.So why go for landscaping? People resort to landscaping for the following purposes:1. Recreational purposes2. Meditation purposes3. Aesthetic purposes4. To increase value of their property

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The common concept people have of landscaping is that it is only good for those who have money to spend since landscaping supplies are very expensive. Yes, you can do it with cheap landscaping supplies. These supplies can be acquired at a low cost and sometimes even for free. The only thing required is one’s creativity and resourcefulness.Those who want to create a less expensive landscaping project should plan the landscape design. Choose a design that makes use of less expensive resources, or one that requires minimum resources for its maintenance.A neophyte landscape artist can avail himself of “do-it-yourself” landscaping projects available on the internet. A good design that can be incorporated in a landscaping project is a garden fountain.
Hiring a professional person to design and build a fountain would be quite expensive. So why not try to do the project yourself? The materials needed for the fountain can be found in the local hardware store and the step by step guide can be yours, with just a click of the computer mouse.
Check out the web, Google a search for “landscaping projects” or “landscaping plans”.Remember the plant debris you didn’t have the time to throw away yesterday? It can be used as compost for your landscaping plants. This is not only free, but it environmentally-friendly.Lighting fixtures cannot be avoided if you want a landscape that can be appreciated even during nighttime. In such case, choose low voltage lighting fixture or solar powered lights to save on the cost.

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Also make use of construction rejects for some of your cheap landscaping supplies. It takes lots of imagination and innovation to look at a scrap and find a way to use it for landscaping. Scarp construction materials can be used as boulders or edging, and they can are generally free.So the next time you hesitate about beautifying your home property because of the high cost involved, try to be more creative and consider materials that are cheap landscaping supplies.
Remember these days if your property is beautifully landscaped it will be worth more when you decide to sell it.

CosmoProf Offers High End Beauty Without High End Prices

Wholesale beauty products may seem like the cheap way to go, but you’d be surprised at the quality brands you can get without paying top dollar. There’s no reason to pay salon prices to look better when you can get the same kind of look at drastically reduced prices. It’s just a matter of knowing where to look.One of the best places for the savvy consumer is CosmoProf beauty supply. For years, CosmoProf has been at the cutting edge of beauty. They offer customers everything from shampoos and conditioners to hair brushes and combs at affordable prices. It’s the ideal way for you to cut expenses without shortchanging yourself on quality.In fact, nobody offers a wider range of wholesale beauty products than CosmoProf. You can get buys on all sorts of hair care products such as mousse, gel, hairspray and shampoo, everything you need to keep your hair looking its best. And they also offer a full line of skincare products, including body creams, lotions and anti-aging creams, as well as fragrances and fashion accessories to help finish off your look in style.

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Most women assume that salon quality beauty care is out of their grasp, especially in today’s tough economic conditions, but that doesn’t have to be true. Buying wholesale can allow even the most cash strapped consumer to have access to top of the line beauty products at affordable prices. It’s about cutting back on expenses, not quality.And nobody offers the kind of customer experience that CosmoProf does. With a full service website, customers can register as a CosmoProf member and get special access to mailings and advance notification of their sales events, allowing them first chance at some of the best wholesale deals on the market today.CosmoProf offers more than just wholesale beauty products, though. They also have a wide range of information and services for individuals who want to become salon owners and also offer advice, information, and great deals to savvy consumers. There’s even a shopping guide, giving you tips and tricks so you know what exactly what to look for and how to get the best deal.

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Whether you are interested in opening a salon or already own one and simply need to brush up, or even if you’re just a beauty conscious consumer who wants to know more there’s plenty to learn at CosmoProf beauty supply. Get tips and techniques from the best in the business and find all of your favorite high quality beauty products at affordable wholesale prices all from a name you can trust.Why spend salon prices when you can get the same quality for much less? Consider CosmoProf for your beauty supply needs and you can get the high-end beauty you want without ever having to pay high-end prices again!

Finding the Right Salon Supplies

In every business, the tools that people use are the foundations that make a business work. Without the tools, no matter how much the man power, a business will never be called a business. For imagine having a restaurant without the tools to cook the food. Imagine a dress shop without the clothes. Imagine a movie house without the screen. What do you think of when you imagine such ironies? Perhaps some images that would cross are “no customers”, “no profits” and “no business”.With a beauty salon, the salon supplies are its foundation. A beauty salon is probably one of those that would make it to the top list of every person’s business endeavor. This is because it can potentially rake in a lot of profits. It is a fact of life that people want to be pampered every once in a while. This is true not only for women, but for men as well, whether they are straight, metrosexual, bisexual or homosexual.

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A beauty salon needs someone who has the skill to manage it, the creativity to run and advertise it and most of all, the right salon supplies to go with it. Salon supplies are the beauty products or equipments that a customer entering a beauty salon would expect to find in the place. We are talking about hair dryers, shears, cutters, nippers, nail files, among other things. Then there are beauty supplies like creams and chemical solutions.Now what makes ‘the right supply’? Well, that depends on the services you are most inclined to offer.If your services run more on beauty, comfort and style, then you should have an abundance of beauty products. Beauty products are the ones that cater to customers’ need for style. These include facial beauty products and other salon spa supplies. In order to find the best of these products, you need to find the right beauty supplier that would best identify with the salon’s image. You also need to make sure that the product prices of these suppliers are not too expensive. As a businessman, you need to maximize profits at the lowest possible cost.If your salon services are more inclined towards hair care and hair styling, then you should have a lot of hair salon equipment. A lot of people, particularly women, view their hair as that singular factor that would make or break or cramp their style. After all, it has long been observed that hair style can shape the face and frame in different ways. Hair equipment can include hair scissors, dryers, clippers and the like. These kinds of supplies are available in a few clicks online. You can even find second hand supplies that would be most friendly to your budget. Just enter the terms “salon equipment” or “salon supplies” or “cheap salon equipment” in the search bar of any search engine like Google.

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Tools are very important in every business. It’s not enough to have the tools, but also to find the right ones.

Fitness And Nutrition For Health

In the age which we live there is an unprecedented focus on getting and staying healthy. As more and more research points to the effect of fitness and nutrition on our overall health, the findings become more difficult to ignore. There is no doubt that the food that we eat and the physical activity that we perform significantly impact our weight and our body’s overall health and longevity.

When you look at fitness and nutrition and the consequences of ignoring their importance, it is not difficult to see how large a role they play in our health. First and foremost, it is important to understand how powerfully diet can affect us. Natural, whole foods – such as fresh vegetables, fruits, whole grains, and lean proteins – give our bodies the vitamins that it needs to function effectively. We have energy when we eat right. And when we have energy we burn fat. Eating properly allows us to maintain a healthy weight and keep undue stress off of our hearts; it also allows us to keep our blood pressure and cholesterol levels in the healthy range. Most importantly, good nutrition keeps our bodies stocked with antioxidants that fight off a range of illnesses including cancer.

But nutrition does go it alone; fitness and nutrition go hand in hand for achieving good health. When we keep our bodies active through a consistent exercise program, we are adding to our body’s ability to metabolize food and keep weight down. Further, good fitness means strong and limber muscles and a strong cardiovascular system. Exercise also lowers blood pressure and reduces stress levels.

Learning how to pair fitness and nutrition for optimum health means a commitment to a particular lifestyle. It is essential that you revamp your diet to eliminate fatty, high-sodium, and processed food and replace it with fresh, natural – and even organic – choices. But remember, fitness and nutrition work best as a team. Implement a consistent regime of physical activity into your daily schedule including cardiovascular work, stretching, weight training, and even yoga or Pilates.

When you truly understand the importance of fitness and nutrition in your life, you will understand how crucial these lifestyle changes are in order to live a long and healthy life.

The Importance Of Diabetic Nutrition

Maintaining good health involves eating and absorbing the right kind of foods. If you have been diagnosed as suffering from diabetes, it is essential that you develop an understanding as to what would be the correct diet. Diabetic nutrition is centered around controlling the amount of glucose or sugar in the blood. What we eat directly impacts blood-sugar levels, therefore the right choice of foods is fundamental to prevent a deterioration in health and quality of life.

There is not one exact diet that medical experts suggest a diabetes patient should follow, it depends on factors such as the extent of the condition, as well as the weight and age of the individual. Those people suffering from diabetes should be referred to a registered dietician who would be able to put together a specific guide for meals.

Diabetic nutrition also needs to take into consideration the individual’s eating habits and personal schedule. Guidelines for suitable control of diabetes will focus on eating at the same time each day of the week, this will help in keeping blood sugar levels stable and ensure that insulin does work in the right way.

It is important to frequently check blood sugar levels, especially when starting a new diet, only by doing so would a diabetic understand which foods and drinks do have a positive or negative impact on their blood sugar levels. The best diet would usually be one that is high in fiber and low in fat, sugar, and salt. Fiber can be sourced from certain vegetables and fruit, as well as wholemeal products such as brown rice and brown bread.

A balanced approach is the best option, it can be dangerous to cut out certain food groups altogether as this can then lead to other health problems. For this reason, it is advisable to consume a limited amount of fat, especially through the eating of chicken and nuts and seeds. Red meat should be reduced to a negligible amount. For most diabetics, alcohol should not be consumed as it can be high in sugar. Also, soda drinks, fruit juices, and sugary teas need to be kept to an absolute minimum.

A dietician may suggest following an exchange diet, this is a plan which involves swapping various foods around so as to give the individual some choice and variety. It can be difficult at first giving up various foods, but it should be made clear that diabetic nutrition diets do not have to be bland or unappealing, there are plenty of mouthwatering dishes that can still be taken.

Performance Nutrition For Wrestlers After Cutting Weight

Wrestlers and fighters cut weight for competition so they can have an advantage in combat. Whether you’re a youth, high school, college or professional athlete, being the largest competitor in your weight class can make all the difference in winning or losing the match. This often involves rapid weight cutting for the weigh-in, followed by replenishing the body back to its normal weight or preferably even heavier, hopefully giving you a size and strength advantage. While cutting weight will get you into the tournament, the replenishment process is equally as important as it will definitely impact your performance. Eating junk food or fast food directly after hard dieting or fasting is like emptying your car’s engine and then refilling it with sand or contaminated gas. The first fuel you put in your body after emptying it will be exactly what’s used for its first run; the food choices you make will determine whether you shine or gas on the mat.

When it comes to performance nutrition, timing is equally important as what you eat. Athletes who get to weigh in the day before their competition have a tremendous advantage over those who must compete an hour or two later. Depending on how severe the weight cut, it can take up to 12 hours (or longer) to get completely replenished back up to a desired body weight. With the right foods, strategy and planning, this process can be done effectively much faster, however the longer you have to recover from a hard weight cut the better. It’s common for high school wrestlers to weigh in Friday afternoon to compete on Friday night, have to make weight again Saturday morning for another tournament all day Saturday. Often when this is the case, the athlete is given an allowance of 1-3 lbs. for the Saturday meet, however this is a situation that must be managed carefully. Replenishment for the Friday competition must be controlled so it’s effective but not enough to throw off their weight cut for the next day.

After weighing in, choose foods that will be absorbed quickly and provide the best fuel for your upcoming performance. While protein is extremely necessary during the weight cut to prevent the loss of muscle mass, it has little place in the replenishment process. Protein will not give you the energy you need to perform on the mat and will only take up room in your stomach. Carbohydrates are the best types of food to eat for an upcoming competition after a weight cut. However avoid simple sugars that are overly processed like candy, cookies, snack cakes, Little Debbies, etc. Foods like this will give you an uncontrolled fast spike of energy followed by a crash of sleepiness and lethargy. Choose carbohydrates from two different categories to replenish the body with good weight and the best, most usable fuel. Clean, starchy carbs such as sweet potatoes and rice are excellent for filling the muscles with glycogen for even released energy to be used in the next few hours of the meet. Breads and bagels are secondary choices however are sweet and filling and also work well.

For faster energy, fresh, juicy fruit is great and very rejuvenating to the wrestler who’s survived an arduous weight cut. Apples, grapes and oranges are sweet, delicious and satisfying when in season. Bananas and prunes are also packed with potassium and natural sugar to be used for energy in the next hour of performance. Other foods that are good quick energy choices for replenishing the body are graham crackers, animal crackers and even yogurt however these are secondary and should not be filled up on. While fats are filling and satisfying to eat, they should be eaten in very small amounts or even avoided as they will slow down the absorption of sugars needed for energy. Too many will also give the wrestler a heavy, sluggish feeling in their gut. Wrestlers eating peanut butter sandwiches on white bread is a common sight at many tournaments, however this is an error. While this food is sweet, filling and easy to fix, peanut butter can sit heavy in a wrestler’s stomach while the gluten in the white bread slows the motility of the gut to a standstill.

For the fastest and most complete replenishment after a weight cut, divide your carbs into a number of small meals and try to resist gorging yourself. Forcing too much food into the gut at one time will give it more than it can handle and cause a temporary blockage, slowing down absorption and making the athlete sick, sometimes feeling heavy, lethargic and even nauseous. If the athlete had to restrict water to make his weight, the first thing in his mouth should be at least 16 oz. of water, then he can start eating. A great strategy is to combine both simple and complex carbs in a controlled volume over a period of time. For example, after drinking water the first meal would be 1½ – 2 cups of white rice with honey and a piece of fresh fruit. Sixty to ninety minutes later, eat another 1½ cups of white rice + honey, some graham crackers and more water. For a third meal, eat more carbs primarily however go ahead and add some protein as well. An example would be another 1½ cups white rice + honey, a tangerine and 3-4 oz. of lean turkey breast.

Feeding the body small meals of dry carbs combined with drinking water like this will shuttle glycogen and fluid into the muscles quickly and effectively. After the body has gone without food and/or water for 8-12 hours (common practice for cutting weight), the fuel we put into it directly after will determine its upcoming performance. Replenishing with this strategy leaves athletes energized and ready to go after the first 1-2 meals; they feel alert and light, not bogged down by a bunch of heavy foods laden with fat and preservatives in their gut. Adding a bit of protein to the third meal helps to slow down the absorption of the carbs after the muscles have been replenished from the first two. This will allow fuel for later as well as a more full feeling that lasts a bit longer. After not eating protein for this long, it’s also important to start feeding the body amino acids again to help muscles recover after competing. The third meal can also contain some fats if you want however better without or with very little as they have little to do with immediate performance and only act to slow you down.

While cutting weight may be what gets you into the competition, if you don’t have a strategy of replenishment, you will be weak, tired and unable to perform at your best.

Using a strategy like the one noted above will ensure you are fully replenished, feeling great and ready to go for your first match. Focus on a mixture of fast acting starchy carbohydrates combined with natural simple carbs and eat this in a number of small meals to ensure the body completely absorbs each one. Drink plenty of water so the muscles will shuttle both fluids and glycogen into storage for quick action and immediate performance. Do this repetitively 2-3 times based on fullness, energy levels and your competition schedule. Avoid fats to prevent slowing down absorption of nutrients and that heavy, sluggish feeling common to these types of foods. After 2-3 carb only meals, add some protein to a later meal to aid in recovery after competing and provide a slightly slower digestion of carbs for energy later in the day.

Avoid Insulin Resistance And Manage Diabetes – Naturally

Insulin resistance is when the cell (particularly liver, muscle and fat cells, with the liver losing sensitivity first, then the muscle and then the fat cells) loses its responsiveness on the insulin receptor site. Your body adds more and more insulin to store fat. Overtime, the pancreas give up leading to type II diabetes.

In type II diabetes, your body isn’t making enough insulin and/or the cells are resistant to insulin causing too much sugar to remain in the blood.

Insulin is necessary for your body’s use of sugar. Sugar is the basic fuel for your cells in the body, and insulin takes the sugar from the blood into the cells.

A fasting blood glucose level higher than 100-125 mg/dL is not indicative of diabetes, but it can be indicative of insulin resistance, and is above normal levels. Optimum serum glucose range is 80-95. Fasting serum insulin levels should be below 10.

Controlling your insulin levels with diet/nutrition, lifestyle modifications, exercise and supplements are a powerful anti-aging strategy and a must for health, vitality, longevity and fat loss.

Insulin Resistance Symptoms and Conditions:

  • Brain fogginess and inability to focus
    • Elevated triglycerides. Optimum range: 70-110 mg/dL. (40 to 60% of total cholesterol). This can only be determined with a fasting test. Triglycerides are a component of fat stored in the tissue. Decreased HDL with elevated triglycerides is a more significant indicator of risk to heart disease than total cholesterol over 200 mg/dL. Triglycerides are often increased with dysinsulinism (Syndrome-X/Metabolic Syndrome), alcoholism (GGT/GGTP also generally increased) and diabetes.
    • Excess fat around your midsection or scapula area
    • Hypertension
    • Intestinal bloating
    • Low HDL levels. Optimum range: Males – above 55 mg/dL. Females – above 60 mg/dL. Should be > than 25% of total cholesterol. Most effective way to > HDL is > exercise.
    • Sleepiness and fatigue
    • Type II diabetes

When glucose (sugar) builds up in the blood instead of going into cells, it can cause problems:

  • Higher risk of Alzheimer’s disease (in diabetes, hyperinsulinemia doubles your risk for AD compared to people without diabetes).
  • Obesity
  • Over time, high blood glucose levels damage your eyes, kidneys, nerves or heart.

ALL hormones work in synergy with one another. The hormone you have the most control over is insulin. This is regulated by your diet.

What Causes Insulin Resistance and Diabetes?

  • A sedentary lifestyle
  • Calorie restriction, skipping meals, diet pills and a crap diet of fast foods, boxed, canned or microwaved foods. Unbalanced meals, high in carbohydrates, sugar and a low intake of fats and protein.
  • Drinking soft drinks and fruit juices.
  • Elevated lypogenic (fat storing) enzymes and decreased lypolytic (fat burning) enzymes
  • Lack of quality sleep
  • Stress and altered hormonal levels. Years of high adrenaline and/or cortisol levels due to poor nutrition and lifestyle habits.

DIET AND NUTRITION for insulin resistance/type II diabetes:

  • Allowed fruits in moderation include: tomatoes, avocados, berries, grapefruit, lemons, limes
  • Avoid agave syrup,, HFCS, Nutra Sweet and Aspartame products as they may trigger diabetes and obesity.
  • Cut carbohydrates and increase protein. Eat a diet of organic proteins, non-starchy vegetables and fats (fats slow down the insulin spike)
  • Eliminate all boxed, canned and microwavable foods.
  • Eliminate all refined carbohydrates, grains, dairy products, fast-acting sugars (fruit juices, soft drinks, high glycemic fruits and starchy vegetables), hydrogenated fats, alcohol, caffeine and tobacco).
  • Lemon and lime juice reduce the insulin index of the meal due to the flavonoids.
  • If it does not run around in the field, swim, fly or is not green – do not eat it!
  • Small mini meals 5-7x daily. Include smart fats and protein at each meal.
  • Sweeten with stevia, an herb, instead of sugar. Stevia will not elevate blood sugars.

SUPPLEMENTAL NUTRIENTS for insulin resistance/type II diabetes:

  • Vitamin D – Bio D Mulsion Forte
  • Chromium
  • R-Alpha Lipoic Acid (lowers glucose levels up to 30%)
  • Omega-3 Fish oil with 400 I.U. mixed tocopherols
  • Bio-Glycozyme Forte (use with hypoglycemia)
  • Fiber
  • GlucoBalance (use with elevated triglycerides and ‘ blood sugar)
  • ADHS (consider with increased glucose or triglycerides, adrenal cortical hyperfuntion.
  • Research and clinical feed back indicates that 7 Keto-DHEA is often effective in helping to ameliorate increased glucose levels. In addition, the 7-keto DHEA will not convert androgens to estrogens.
  • Resveratrol
  • Silymarin, an antioxidant that can improve liver function (especially the insulin resistant-liver cells) and blood sugar levels, have shown great promise in the effort to fully restore insulin sensitivity.
  • Zinc, magnesium and potassium deficiencies lead to insulin resistance.
  • Improves insulin sensitivity: CoQ 10, L-Carnitine, Taurine, L-Arginine, Glutathione

SUPPLEMENTAL BOTANICALS for Insulin Resistance/Diabetes:

Fenugreek/Flax seed Potion for diabetes and insulin resistance:

Take on an empty stomach first thing in the AM

1 T. freshly ground fenugreek seeds

1 T. freshly ground flax seeds

1 T. Liquid chlorophyll

16 ounces water

  • Gymnema Sylvestre before meals helps repair the pancreas and damage to liver and kidneys. Studies show that it may be able to help repair damage that has been done to the pancreas, as well as reduce the amount of insulin many diabetics need to maintain normal blood sugar levels. There is also research showing that it can reduce triglyceride levels and aid in weight loss.
  • Bitter Gourd
  • Banaba Tree Extract
  • Grape Seed Extract
  • Cinnamon – add to coffee with organic heavy cream to make you more insulin sensitive. Coffee has polyphenols which protect you from diabetes.
  • Tea: Green tea, Pau d’ arco, Astragalus, Burdock, Fenugreek

LIFESTYLE protocol for insulin resistance/type II diabetes:

  • Ensure healthy gut flora. Consider a CDSA (comprehensive digestive stool analysis).
  • Get to bed by 10pm and get up no earlier than 6am. Lack of sleep disturbs lipid profile, glucose metabolism, androgen production and blood pressure, immune system and memory.
  • Glucose levels are influenced by carbohydrate intake, stress, glandular and liver function. Serum Glucose: Optimum range – 80-95 mg/dL. 105 and > = adrenal issues
  • Monitor blood glucose levels at least 2 times a day and before eating meals. If you are exercising you will need to test your glucose levels more frequently.
  • Obtain fasting serum glucose and insulin levels.
  • Rule out food allergies with increased or decreased blood sugar.
  • Rule out heavy metal burdens, pesticides, other xenobiotics and inoculations. These can be locus to pancreatic dysfunction resulting in diabetes or hypoglycemia.
  • Take Care of Your Eyes – Diabetes is a leading cause of blindness. It can lead to Retinopathy and other eye problems such as cataracts.

EXERCISE protocol for insulin resistance/type II diabetes:

  • Begin some form of exercise routine. Walking is excellent for diabetes. A daily 3mph brisk walk decreases diabetes risk by 50%!
  • Strength training is far superior to steady state aerobic exercise to prevent obesity and improve insulin resistance. Steady state aerobic exercise ‘cortisol levels which ‘insulin levels.
  • The power of being active should never be underestimated: from a short five minute walk to forty-five minute strength training sessions, it all counts towards reducing and eliminating the pre-diabetes (insulin resistance) syndrome.

Strive to Achieve Your Physical Potential

Whether you are elite athlete on the field or court or a champion in the field of life, you should always have the burning desire to achieve your physical potential. By ensuring that your body is fine tuned and firing on all cylinders will allow you to perform at your highest level possible. To achieve your physical potential you must have a clear understanding of the essential components which influence your body. These essential components are your personal habits in your mind set, physical training, nutrition and recovery. By continuously evaluating and setting new goals in each of these areas, you will ensure that you are on the optimal path to achieving your physical potential.

What is your physical potential?
For everyone the answer will be different. It does not matter if you are a professional athlete or a business professional; we all have tremendous physical potential to achieve great things. When physically prepared, the human body has virtually endless capabilities to what can be physically achieved. Individuals that are committed to physical achievement have completed a spectrum of feats, such as running up to speeds of 25 mph, jumping over 40 ", lifting over a thousand pounds, running over 100 miles straight, holding breath for over 10 minutes, and swimming endless lengths at a time, to name a few. be open minded to the possibilities of your body and physical potential. You do not have to set or break a world record in order to achieve your physical potential. Just continually strive to be the best physically you can be every day of your life.

Mind Set
One of the most important factors in the quest of achieving your physical potential is a proper mind set. I begin with this component, because I believe 99% of physical achievement occurs from the abilities of the mind. Unfortunately, we live in a society where being lazy and unhealthy is acceptable. On the television, the ever increasing drug commercials try to convince us to just pop a pill instead of taking care of our bodies. We are constantly being bombarded by negativity from the news media and pessimistic people that almost seem to like being miserable! Always be very cautious of what you allow into your mind. Limit your exposure to negative stimulus such as negative people, negative news coverage, or any other source of negativity that will inherently bring you down. By limiting your exposure to negativity, you will prevent your mind from being filled with useless clutter allowing you to focus more on the positive aspects of your physical achievement.

Over the years, I have been heavily influenced by my father, and other great motivational and goal setting gurus such as Zig Ziglar, Napoleon Hill, Norman Vincent Peale, and Brian Tracy to name a few. From all of these great men I have learned valuable strategies and methods that are directly applicable to achieving your physical potential. The reoccurring theme presented by all of these gentlemen, is what ever the mind can conceive and believe it can achieve. This powerful statement can be applied to help you strive to achieve your physical potential.

According to Dr. Hill the starting point for all achievement is the Definiteness of Purpose which is developing a burning desire to achieve your goal. With a solid game plan and the burning desire, there is literally nothing that can get in your way of achieving your physical goals. Your goal should be to reach the top 3-5% of the population in physical fitness, which I call the upper echelon of society and physical achievers. I characterize this top 3-5% as the elite minority, who choose to treat their body as a temple and understand the importance of proper mind set, physical training, nutrition and recovery. This top 3-5% does not make excuses; they take action every single day to ensure that they are always moving towards achieving their ultimate physical potential.

Where are you now?
The first step in the quest to reaching your ultimate physical potential is to understand where you are presently. Without this knowledge in hand, you will not have a clear vision and understanding of the direction you need to take. By taking a critical look at yourself and your habits, you will be able to determine the areas of your lifestyle that require an improvement. Carefully evaluate each area which impacts your physical potential and determine where change is needed.

Six Ways to Turn Desire Into Physical Achievement
From the writings of Dr. Hill, his philosophies can be applied to convert the burning desire you possess into its physical equivalent by using what I call the Six Ways To Turn Desire Into Physical Achievement with six definite practical steps to determine you physical goals:

1. Determine in your mind what areas you want to improve. Perhaps you need to reduce your bodyfat 5%, or increase your strength, flexibility or speed. Be as detailed as possible about the specific areas you need to improve upon.
2. Determine exactly what you intend to give in return for the physical achievement and attainment of the goal in regards to efforts in physical training, nutrition or recovery methods.
3. Establish a definite date when you intend to obtain the physical achievement goals, no matter if it is in 4, 8, 12 weeks or 1 year.
4. Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan in to action.
5. From the previous steps, now write down your specific goals, the goal date and what you intend to give to achieve these goals, and include the plan you will use.
6. Read your written statement aloud, twice daily, once in the morning and once before going to bed. As you read the statements- visualize yourself like you have already achieved your physical goals … leaner, stronger, faster, or etc.

Once you have completed these six steps you will have established a clear path towards your goal. Next, from where you are presently, to the point of your goal, work backwards and set incremental goals between these points and establish a time line to achieve each goal. For example, if your goal is to reduce your body fat 12% in 12 weeks, when working backwards your increment goals would look like this:

Week 12 Goal: Decrease Body fat 12 % Total
Week 8 Goal: Decrease Body fat 8 % Total
Week 4 Goal: Decrease Body fat 4 % Total
Week 1 – Starting Point

By setting these incremental or smaller goals will ensure that you are on the right track towards success. By achieving all of your individual incremental goals you will easily be able to reach the end goal, in this situation is decreasing your body fat 12% in 12 weeks. Once you have clearly defined your goals and are in pursuit of them, do not let yourself get off of the path. With a solid game plan and the burning desire, there is literally nothing that can get in your way of achieving your goals. Take clear and decisive action everyday! Once you get rolling, momentum will build and will propel you forward towards your goals.

Over the years I have had the opportunity to work with some of the best athletes in their respective sports, the first step I take with all of them is establishing an optimal path to achieving their physical goals. I describe staying on the optimal path as persistently staying focused on the goal and adhering to the mandatory physical training, nutrition and recovery program to achieve their goals and to become the best they can become. The fastest way between two points is a straight line- when you stay on the optimal path there will be less resistance and difficulty in obtaining your goals. When consulting with season two UFC reality show Pro MMA fighter Mike Whitehead, he was initially at weight of 270 lbs. and his goal weight for his next fight was 205 lbs. With less than 12 weeks to accomplish his goal and fight on national television- we had to layout a precise plan to get him ready quick! I structured the necessary training, nutrition and recovery program for him-but then it was up to Mike and his burning desire to achieve his goal of being 205 lbs. Mike's burning desire combined with his persistence paid off greatly when he weighed in at his fight weighing under 205 lbs!

Daily Affirmations
Daily affirmations can be helpful to keep your mind free from negativity, and focused on positive, goal-oriented thoughts. Affirmations are statements of a desirable intention in your mind that are deliberately meditated on and / or repeated. By utilizing this technique, you will create a mental program for your mind to be directed towards your goals of achieving your physical potential. Affirmations are always phrased in the first person and usually in a present tense, "I am", rather than a the future tense, "I will", in order to increase the realization of the statement. For example, you could repeat your affirmations while exercising. Such as "I am getting stronger", or "I am getting leaner", or "I am getting faster". These affirmations will help to keep you motivated. Soon they will be part of your thought process and will help fuel you forward to achieving your goals.

Visualization
Visualization can help you develop a clear mental picture of where you want to be or what you want to achieve. This technique can be used with affirmations to make a powerful combination, fueling your physical achievement. I have personally utilized this technique for many years throughout my own training and with my athletes to break into higher levels. This can be directly applied to anything that you may believe to be physically challenging or difficult. For example, over the years, when trying to set new records or personal best in a particular lift, I would complete the repetition successfully in my mind before I ever touched the weight. By practicing visualization techniques you can instantly improve your bodies abilities! Use this on a regular basis to overcome self-doubt or fear when striving to reach any physical goal.

Eliminate Negative Thoughts
Fear, self-doubt and negativity are the enemy of progress and physical achievement. A great way to reduce all of these is to constantly be focused on your goals and be thinking about taking action. By staying focused on action, you will have less time to ponder and think negatively. If a negative thought enters your mind, quickly replace it with a positive thought … tell yourself, "I can, I can, I can!"

Associate with Like Minded People
The individuals you associate with will have a dramatic influence on you. As the old saying goes, choose your friends wisely. By choosing to associate and spend time with others that have similar interests and goals as you, will help you reach higher levels of personal physical achievement. You have the right to be selective to whom you associate with. You should discontinue relationships that present negativity, and may hinder you from achieving your goals. Stay clear of people that are negative and pessimistic, they can quickly derail you off the path to your physical potential. Surround yourself with positive, optimistic individuals that choose to live a healthy and balanced life style.

Failure is Not an Option
After you have set your physical achievement goals, and you determine what must be done to achieve the goals, never consider failure! From the beginning you should tell yourself that failure is not even an option, and you are bound to succeed. By eliminating failure as an option, you will quickly reduce your self doubt and fear which will fuel you forward to achieving your goals.

Physical Training
Like every creature on the face of the earth, we have been built to survive and perform physical tasks. There was a time when we used our bodies on a daily basis to complete physically rigorous tasks such hunting, gathering, farming, and building. These physically demanding tasks required each individual to be physically fit for the sake of survival. In the modern society we live in, which is full on luxuries and conveniences, the amount of physical work we must complete on a daily basis has been eliminated. For this reason, we must be incorporate daily exercise or physical training to ensure the optimal function of our body. The human body is an adaptive being that has the ability to rapidly adapt to the physical stimulus or demands that are applied. Proper physical training provides a positive stimulus that allows each of your body's physical abilities to improve.

According to the goals that you have established, your physical training or exercise should be reflective of your goals and place you in the right direction to achieving your goals. Do not get caught up in adhering strictly to only one training method or training philosophy. Be open minded to all ways of physically training. Over my career, I have thoroughly researched and applied just about every physical training method that exists. These methods and philosophies have included: body weight training, free weight training, band training, machine training, vibration training, strongmen training, power lifting, Olympic lifting, bodybuilding, sandbag training, kettlebell training, gymnastics, martial arts, boxing, endurance training , sand-pit training, sprint training and the list goes on and on. What I have learned that works best it to keep an open mind and be willing to apply any and all forms of training to reach your physical potential.

Address Your Weaknesses to Build Upon Your Strengths
The human body is a kinetic chain that is only as strong as the weakest link. One of the fastest ways to improve your physical performance is to identify and target your areas of weakness. For some of you it may be your core muscles, but for some of you, it may an inability to squat properly or a lack of mobility.

Master Your Own Body weight
To reach your physical potential you should be a master of your own body weight. This means you should have a solid foundation of strength and be able to complete any and all body weight movements. This includes movements such as squats, various lunges, various steps, bridges, bends, push-ups, pull-up, various planks, various chops and rotations, bear crawls, walkouts, burpees and etc. Even though I can bench press over 400 lbs and squat over 600 lbs, these movements still present quite a challenge for me! Your goal should be able to complete any movement in any plane of motion without any restriction from lack of strength or flexibility.

Do What You Do not Like the Most
A very simple philosophy I have utilized over the years, is to do what you do not like to do the most. To constantly progress physically, you should get out of your comfort zone. By incorporating training methods that you find difficult, will most likely yield the greatest progress.

Be Cautious of What You Hear and Read
There are many myths and misconceptions when it comes to physical training. Always question any information you may read or hear on the television in regards to exercise and physical training. Make sure any information you listen to comes from a professional in the field, with a degree and reputable certifications to validate the information. This will reduce the likelihood that the information you are getting is false and misleading.

Monkey See, Monkey Do
Just because you see someone doing a certain exercise, program or method at the gym, does not necessarily mean it will work for you. Due to the diversity and complexity of each person's body, everyone will have different needs and goals. This means you should be training to meet your goals, not the person's that you are watching.

A Partner Can Push You to New Limits
Find someone that has similar physical abilities and goals as you to workout with. Training with a partner can motivate you to reach new levels of physical achievement and will help hold you accountable to your goals. Be sure to constantly challenge and encourage each other to push forward to achieve your goals.

Strive for Continuous Progress
Continuously strive to make improvements in every area of ​​your physical abilities, whether it is strength, power, speed, agility, balance, flexibility, or endurance. From the goals you have set, make sure that you are making measurable progress in each area of ​​your training and exercise. If a certain exercise or method is not working for you, discontinue it and try a different approach. Always strive to set new PR's or Personal Records in your training. This will ensure that you are constantly challenging yourself and getting outside of your comfort zone, forcing your body to adapt and become better.

Nutrition
As the old saying goes, "you are what you eat", could not be closer to the truth. The nutrients you consume on a daily basis have a significant impact on the overall function and physical performance of your body. To reach your physical potential is important that you understand the basics about nutrition and how each nutrient influences the function of your body. Many individuals view eating as a program or something you focus on temporarily to achieve a goal. If you look at nutrition like the majority of people in our society look at it, you will fall short of reaching your physical potential. Every physiological process in the human body requires energy to function. The energy is produced from calories, or units of energy, which the body extracts from carbohydrates, protein and fats. These nutrients work in synergy to fuels your body's vital health and levels of physical performance. Every second there is thousand of chemical reactions occurring within the body that require the correct ratio and amount of these nutrients and vitamins, minerals and water. If there is an imbalance or deficiency in any of these areas, your body will be unable to perform at optimal levels. I always say, if we had a control panel on the outside of our body and we could open it, and see all that is going on inside of our body, we would have a greater appreciation for the complexity of the human body and its reliance on the vital nutrients from the food we eat. According to your goals, your dietary habits should be structured to contribute to your forward progress of achieving your goals.

If it Walks, Swims, or Grows Out of The Ground, Its Okay
Consume foods that are as close to the natural state as possible. Your dietary habits should consist of lean meats, fruits, vegetables, grains and good sources of fat such as healthy nuts and oils. This means to reduce the amount of processed foods, or man made foods that you consume. Stay away from foods with high fructose corn syrup, preservatives and unidentifiable chemical compounds. When possible, incorporate fruit and vegetables that have been organically grown. This will allow you to consume less amounts of pesticides and genetically altered, gas ripened foods, which could adversely effect your body.

Eat for Fuel, Not for Fun
You should look at food as the fuel required for your body's optimal performance. Much like a high performance race car, your body runs the best with the right fuel or nutrients. Most people make emotional decisions when it comes to nutrient or food selection. You should always select foods that are best to fuel your body.

Hydrate, Hydrate, Hydrate
Proper hydration is important for every physiological process that occurs within your body. If you are thirsty, you are already dehydrated. The best way to ensure that you are properly hydrated is to make it a habit of keeping a container of water with you at all times and drink constantly.

Limit Your Alcohol and Caffeine Consumption
Alcoholic and caffeinated beverages should be consumed in moderation. Alcohol is foreign substance to the human body, and in excess can place a stress on your liver and other organs. Caffeine can adversely effect your energy and metabolism when consumed in excess. Try to consume both of these in moderation.

Nutrient Timing and Nutrient Selection
It does not matter if you are trying to gain lean muscle, lose body fat or to maintain your current weight, the timing and selection of your nutrients is important. Depending on your goals you should eat 5-6 meals per day, spacing them out to every 2.5-3 hours. Each meal should consist of a combination of protein, carbohydrates and fat. This will ensure that your energy levels are steady throughout the day and will allow your metabolism to function at optimal levels.

Preparation and Organization
Preparation and organization are two of the top keys to success in healthy eating. Plan your meals ahead of time to make sure you will have access to the foods you need to eat. Like most people, do not wait to the very last second to figure out what you are going to eat for your next meal. If you are not prepared, you will be unable to maintain your required schedule for eating. This will quickly derail your body from reaching its physical potential. Plan ahead and always have the food you need to eat accessible to you.

Recovery
Recovery or the physiological regeneration and repair of your body from physical training or stress is a requisite to reaching your physical potential. By taking proactive measures to enhance your recovery, you will keep your body feeling fresh and will reduce the chances of becoming injured. There is a long list of ways to accelerate your recovery such as sleep, relaxation, meditation, stretching, chiropractic, contrast baths, massage, performance therapy tools, acupuncture, visual imagery, vibration therapy, EMS, and light therapy to name a few. Be sure to take time to incorporate some of these recovery methods into your training schedule.

Proper Sleep
While you sleep your body releases hormones which promote the physiological repair and regeneration of the cells in your body. You should sleep 8-10 hours per night to ensure that you are adequately recharged. If your schedule permits, implement short naps to boost your recovery even faster. If you go through a period of days with less than 8 hours of sleep, make up those hours by sleeping more on the other nights. Your body keeps track of these hours, and it will reflect in your energy levels and physical performance.  

Relaxation
Schedule times to completely relax and let your body unwind. This will enhance your recovery by reducing stress levels allowing your body to heal and repair.

Listen to Your Body
You should learn how to interpret the signals that come from your body to enhance the recovery process. By being in tune with your body you can quickly address areas of your body that may need special attention.

Self Massage
To accelerate the healing of your muscles from physical training, use a performance therapy device such as the Muscletrac. Using the Muscletrac after or between your workouts will reduce muscle soreness and tightness.

Flexibility
The most effective method to improve flexibility and muscle elasticity is to incorporate active or movement based stretching into your physical training program. Take time after your workouts to incorporate stretching to enhance your recovery.

Bringing it All Together

To achieve your physical potential, stay committed to living a healthy and well balanced lifestyle. Constantly set goals for new physical achievements and be conscience of your mind set, physical training, nutrition and recovery. Be a student for life and strive to never stop learning about new ways to achieve your physical potential. Remember that what ever the mind can conceive and believe it can achieve. Set your sights high and work hard to achieve your ultimate physical potential!