Why Grapefruit Can Be So Beneficial in Weight Loss!

 *The Powerful Grapefruit*

Many people want to neglect Grapefruit due to it posessing such a bitter taste.
I thought after posting this info on how you can benefit from Grapefruit, that you may indeed want to start including it into your daily meals.
If you cannot handle the taste right off, just simple add , splenda for instance, and daily cut down on the amount of the sweetner you use . You will find that it isn't that bad at all once you eat it plain......

Grapefruit is very popular among the citrus family due to its flavour and refreshing qualities. It is an excellent health-builder and appetizer as it promotes salivary and gastric digestion. More than 20 varieties of grapefruit have been propagated in the United States. Nutritional value of the fruit varies with colour (white, pink, or red). Red and pink grapefruits have high amount of vitamin A, potassium(325mg), folate(25 micrograms), calcium(40mg), and iron(1mg). Other health benefits of the fruit includes: 

  • Citric acid of fresh grapefruit juice has an alkaline reaction that increase the alkalinity in the body. The fruit juice has been found useful in treating many diseases caused by too much acid in the body system.
  •   Grapefruit is a rich source of pectin. Pectin is a soluble fibre that helps to lower blood cholesterol.
  •   Pink and red grapefruits contain high amount of  lycopene. Lycopene is an antioxidant that is know for lowering the risk of prostate cancer.
  •   Grapefruit stimulates appetite and posses unique ability to burn away fat, for many years people have used the fruit to lose weight.
  • Prevent and treat diabetes - eating grapefruit can help people lose weight which in turn can decrease the risk for diabetes.
  • Grapefruit peel is rich with pectin which is used for the preservation of other fruits. The peel oil can also be use as soft-drink flavouring.
  • The pulp of grapefruit is valuable in relieving constipation. When wholly taken, it supplies healthy bulk to aid bowel action.
  • The bitter properties of grapefruit can remove the burning sensation of fever and is excellent remedy for influenza.
  • Grapefruit contain natural ‘quinine’ which is used to treat malaria. This ‘quinine’ can be extracted by boiling a quarter of a grapefruit and straining the pulp.
  • The protective plant chemicals found in grapefruits induce the production of enzymes that help to prevent cancer.
  • Grapefruit juice inhibits a special enzyme in the intestines that is responsible for the natural breakdown and absorption of many medications.
  • Eating grapefruit daily seems to alleviate rheumatoid arthritis, lupus, and other inflammatory disorders symptoms.
  • Grapefruit juice is extremely rich in vitamin C and potassium. Therefore, it is used as a medicine in scanty urination caused by kidney, liver and heart disorders.
  • Grapefruit is a natural source of soluble dietary fiber that offers many health benefits.

  • Grapefruit juice can boost anti-cancer drug.

    Info obtained from: http://www.grapefruit-diet.org/grapefruit_health_benefit.htm
    Eating grapefruit can benefit weight loss in many ways. They are low in calories, low in sodium, high in potassium and high in fat burning enzymes. These can benefit weight loss in different ways. The low calories means we can eat grapefruit freely without consuming too many calories. A low sodium intake helps flush away excess water weight caused from high sodium foods. And, the enzymes present in grapefruit help increase fat burning.
    Another positive benefit of eating grapefruit is the high water content. Grapefruits are almost 90 percent water. Eating any fruit with a high water content helps boost water ingestion and research has shown that increasing water consumption can give more energy and help increase the metabolism. Many people are discovering the benefits of eating high water foods like grapefruit and many other fruits for help in losing weight.


The Benefits of Sleep in Association with Fitness!

Sleep: Just a few of its many benefits
By: Justin Mason
Team Poynter Member and Workout Partner!

Over the past few decades the fitness industry has skyrocketed in its appeal to the general public. With everything from new age training equipment to the latest fad diet, fitness is everywhere. With today’s high demands from society, this is a good thing as physical fitness is a natural way to help relieve the body of stress. However, with all the attention that fitness is getting, there is one aspect that still gets neglected: Sleep. In order to reach an optimum fitness level, adequate sleep must be attained.
Along with diet and exercise, sleep is an important piece of the puzzle related to training performance. In a study conducted at Stanford University, it was found that members of the swim team who got extra sleep over an extended period of time not only felt more refreshed, but actually swam faster, reacted quicker, improved their turn times, and increased their kick strokes. In Linda Hepler’s article, “The Power of Restorative Sleep”, Cheri Mah of the Stanford Sleep disorders Clinic and Research Laboratory comments on the results of this study. She states that, “These results begin to elucidate the importance of sleep on athletic performance and, more specifically, how sleep is a significant factor in achieving peak athletic performance” (Hepler). While lack of sleep can have dire consequences, adequate sleep provides only positive, healthful benefits.

Electrical activity in the brain during sleep indicates that healthful physiological changes occur in 90-minute periods throughout the night. This built-in biological clock operates in a circadian rhythm of these 90-minute cycles and is what helps regulate an individual’s sleep patterns. This cycle repeats itself every 24 hours and losing sleep during any 24- or 48- hour period interrupts the recovery process that occurs during sleep. In fact, Dr. Misner stated that, “Recovery in subjects deprived of sleep for 24 hours has been measured at 72%, while recovery after a 48-hour period without sleep further deteriorated to a level of only 42%” (Misner). This negative impact on recovery is due largely to the decrease of human growth hormone (HGH).
HGH is a hormone produced in the pituitary gland. It is responsible for building muscle tissue and has a direct influence on body composition. According to Dr. Hatfield, “Sleep at night (during the first hour or so) is accompanied by a growth hormone response. So are naps during the day, provided they’re good quality naps” (Hatfield, 26-31). These quality naps are of course those in duration of no more than 30-45 minutes. Any longer and it will interfere with the nightly sleep cycle. This interference should be avoided as a quality sleep cycle should be sought after on a nightly basis.
In conclusion, it is apparent that sleep is a necessity in the development of optimum fitness levels. “Although often neglected, sleep is just as important as diet and exercise in forming the fitness triangle” (Goudesenne, 247-266). The sleep patterns necessary are regulated by an internal biological clock that repeats itself every 24 hours. During this time the body releases a series of hormones, the most important being HGH, that aid in recovery and recuperation. This recovery period is when the body makes the necessary adjustments needed to reach an optimum fitness level.

Works Cited
Goudesenne, Scott. ACE Personal Trainer Manual. San Diego: American Council on
Exercise P, 2003.
Hatfield, Frederick. Fitness: The Complete Guide. Santa Barbara: The International Sports
Sciences Association P, 1989.
Hepler, Linda. “The Power of Restorative Sleep”. MAX Sports and Fitness. September 2008:
Misner, Bill. “The Importance of Sleep for Muscle Growth”. Men’s Health. December
2006: 20-23. 

Justin Mason:

Undergraduate at Eastern Kentucky University
Studying Chemistry and Pre-Pharmacy


Benefits of Sea Salt and Why You Should Consider Using it on a Daily Basis!

Here's an interesting article I found to inform us of the Health Benefits of Sea Salt. I have copied and pasted it here, or you can go directly to it here: http://www.health-benefit-of-water.com/sea-salt.html

"Health Benefits of Sea Salt - Learn about Sea Salt and its extraordinary health benefits

We all know already that our body is 75% water. Well, maybe not all of us know is that this water contained in all of our tissues, cells, blood, etc. is a salty water solution, very similar to the seawater...

So, why are we often told that salt is not good for our health?

Is salt good or bad for us?

Here are the topics of this page:
  1. Health benefits of Sea salt
  2. Nutrition facts about salt
  3. Halotherapy
  4. Talassotherapy
  5. Water and Salt, The Essence of Life
In the study made by Inter-University of Graz, Austria, patients who drank FIJI Water together with the Original Himalayan Crystal Salt saw significant positive changes in respiratory, circulatory, organ, connective tissue and nervous system functions. Patients also reported increases in the quality of sleep, energy and concentration levels, brain activity, weight loss, enhanced consciousness and noticeable nail and hair growth.

- For a more comprehensive summary of the study findings, read the book Water and Salt, The Essence of Life by Barbara, Dr Hendel and biophysicist Peter Ferreira.

Natural Sea Salt re-balances entire body - explains the book:

  • Salt is most effective in stabilizing irregular heartbeats and, contrary to the misconception that it causes high blood pressure, it is actually essential for the regulation of blood pressure - in conjunction with water. Naturally the proportions are critical.

  • Salt is vital to the extraction of excess acidity from the cells in the body, particularly the brain cells.

  • Salt is vital for balancing the sugar levels in the blood; a needed element for diabetics.

  • Salt is vital for the generation of hydroelectric energy in cells of the body. It is used for local power generation at the sites where energy is needed.

  • Salt is vital to the nerve cells' communication and information processing all the time that the brain cells work, from the moment of conception to death.

  • Salt is vital for absorption of food particles through the intestinal tract.

  • Salt is vital for the clearance of the lungs of mucus plugs and sticky phlegm, particularly in asthma and cystic fibrosis.

  • Salt is vital for clearing up catarrh and congestion of the sinuses.

  • Salt is a strong natural antihistamine.

  • Salt is essential for the prevention of muscle cramps.

Value of Salt for our Nutrition

Carbondale Center for Macrobiotic Studies explains that:

"Salt is the great purifier, and protector of health. Why go to all the trouble to discharge animal protein-derived salt from your body? Because being able to absorb the proper amount of salt is essential to maintaining the proper isotonic balance of salt in the blood, and protecting us from infectious disorders.

Our blood should be salty to protect ourselves from disease. The Gospel of Mark quotes Jesus as teaching, "Salt is good…therefore, have salt in yourselves and live at peace, one with another."

Table salt vs. unrefined sea salt

Salt obtained from solar evaporation of sea water is entirely different from modern refined salt, and it contains a variety of minerals that play a role in keeping the body's electrolytes in a healthy balance.

The common table salt, we use today is primarily kiln-dried sodium chloride with anti-caking agents added. Trace minerals, as well as calcium, magnesium and potassium salts are removed in processing. Kiln-drying involves scorching salt at high heat to remove moisture. This refining process creates a product that is unnatural and hard on the body. It is the true culprit that contributes to high blood pressure, heart trouble, kidney disease and eczema, among other problems.

Even many salts labeled “sea salt” are washed or boiled, which removes minerals and trace elements from the salt. These salts are absolutely toxic to the body. Beware of "Sea salt" tells the Salt Institute

Today many people cannot tolerate the amount of salt required to remain healthy. As a result getting sick from time to time has become an inescapable aspect of the human condition we take for granted.

Sea Salt Therapy:

Sea salt brings natural relief of breathing discomforts:

Halotherapy, or Salt Therapy (halos=salt in Greek) is a therapeutic use of dry aerosol salt particles. This is related to Speleotherapy (speleos=cave in Greek), which is prolonged exposure to the specific microclimate of caves, salt mines and grottos.

Speleotherapy has been practiced in salt mines of Eastern Europe for centuries. Patients with asthma, chronic bronchitis, and other respiratory diseases spend days or weeks in the mines breathing the salt air and benefitting from other aspects of the mines' microclimate as well.

Many countries, including Austria, Armenia, Belarus, Bulgaria, Georgia, Germany, Hungary, Kirgizia, Romania, Russia, Slovenia, and Ukraine, have Speleotherapy clinics.

Respiratory diseases are a major cause of morbidity and mortality worldwide. Most drug therapies of respiratory diseases have only palliative effects, and many have significant side effects, especially those with corticoids or steroids. So, a physical therapy like Halotherapy is much needed. Tells Dr. Darien L-F, PT, PhD

The Downtown Clinic, London, Ontario

Salt aerosol plays an important role in the relief of health problems, and is used for patients with chronic obstructive pulmonary diseases, and other respiratory problems.

An internationally recognized Romanian invention, a Halotherapy device Salin, brings Speleotherapy to the comfort of your home in an affordable and convenient way.

The Salin device is an air salinizer that uses forced ionization of the indoor air by salt sublimation creating a micro climate of dry aerosol salt therapy in your living space. The salt microcrystals are under 5 m diameter and are able to penetrate deep into the lung.

The device has 4 clinical studies:

  1. Asthma and Chronic Bronchitis
  2. Allergic Rhinopathy
  3. Ear Infection in Children
  4. Cystic Fibrosis.
Based on the clinical studies, the inhaled saline has bactericide, mucokinetic, hydrophilic, anti inflammatory properties, reducing inflammation in the whole respiratory tract, absorbing edema from the mucosa lining the airway passages leading to widening of the airway passages, restoring the normal transport of mucus and unclog blockages in the bronchi and bronchioles leading to rapid elimination of the residual tar and foreign allergens.


WebSite: www.salinetherapy.com
E-mail: halosense@salinetherapy.com
Phone: (519) 641-SALT (7258)

Sea Salt Bath

The sea salt bath helps reduce infection risks, and patients who followed treatments involving the use of seawater found that it also promoted pain relief.

Hippocrates, the Father of Medicine, discovered the therapeutic qualities of seawater by noticing the healing affects it had on the injured hands of fishermen.

It is now known that sea salt bath therapy is an effective treatment that assists in the rejuvenation of the cells and also induces a healthy exchange of minerals and toxins between the blood and the water.

Sea water has a history of therapeutic use. Its application to the body, warmed and usually combined with massage, is referred to as Thalassotherapy, originating from the Greek word thalassa.

Sea Salt:

In fact, salt has more than 14,000 uses. According to the Salt Institute, an Alexandria, Virginia-based organization that represents the salt industry (www.saltinstitute.org), salt can be used for everything from thawing ice to relaxing tired muscles.

"While most of us think of salt in terms of seasoning our food," says Bruce Bertram, technical director for the Salt Institute, "salt is an essential ingredient in a wide variety of consumer and industrial products, ranging from foods and animal feed to chemical feedstock and highway deicers. Life cannot exist without salt."

Salt was recognized as a necessity in human and animal nutrition more than 4,700 years ago in one of the earliest medical reference works found in ancient China. In the centuries since then, salt has been used as money, has ignited wars and was essential to preserving foods as recently as 100 years ago - before refrigeration. Salt even garnered more than 30 references in the Bible, including the infamous moment when Lot's wife looked back on the destruction of Sodom and turned into a pillar of salt.

But what about around your household? Can salt play a more versatile role than simply another ingredient in a favorite cookie recipe? You bet, says Ramona Bennett, a marketing manager with Cargill Salt. Cargill Salt's Diamond Crystal brand of iodized salt (recognized by its classic red-and-white canister) can be used in dozens of applications around the home. So can other types of salt that are common to many households, including kosher salt, low-sodium salt, canning and pickling salt and sea salt.

"Salt is extremely versatile," says Bennett. "It can be used to clean kitchens and bathrooms, remove stains in clothing, relieve stress when added to a warm bath, or even extend the life of brooms and sponges."

Tricks of the Trade

As most people know, there are some foods that simply wouldn't be the same without salt - like french fries, steak or popcorn. And although most people use it every day, it still holds some surprises for food and beverages.

For instance, when enjoying a glass of red wine, sprinkle some salt into the glass to bring out the fragrance and taste of the wine. Or try adding a pinch of salt on top of citrus fruits and you'll notice the fruit's crisp taste immediately.

Around the kitchen, you may want to try boiling eggs in salted water; it makes eggs easier to peel. And to test for freshness, place an egg in a cup of water and add a couple teaspoons of table salt - a fresh egg will sink, a spoiled egg will float. Table salt is good for preventing mold on cheese (add a pinch of salt the next time you wrap your cheese in plastic wrap) and keeping milk fresher longer (add a pinch to the carton or bottle). Salt also can eliminate the burned food odor from an oven and stovetop burners, and can cut odors and prevent grease build up in sinks.

Healthwise, gargling regularly during the winter months with an iodized salt and water mixture will alleviate sore throats. For fresher breath, blend equal parts of salt and baking soda in warm water and swish. Apply cotton pads soaked in salt water (one tablespoon of salt in a pint of hot water) to reduce puffy areas around the eyes.

Sea of Flavor

Sea salt, harvested from the ocean, has been used for several thousand years. It is ideal for bringing out the freshness in salads and greens; it tends to make lettuce and other vegetables crisper. When cooking, grilling, baking or broiling beef, pork, poultry and seafood, sea salt brings out the natural flavors of the meat.

Sea salt is also perfect for long, steamy baths at the end of the day. Add a cup of sea salt to a warm bath and soak for at least ten minutes. Sea salt has a healing effect - it pulls toxins from the body and soothes the skin. Scented oils can be added to the bath for both fragrance and to soften skin.

For a stimulating facial, mix equal parts of sea salt and olive oil. Gently massage the face and throat with long upward and inward strokes. Remove the mixture after five minutes and wash with mild soap and water.

Stress-Buster of the week:

At the end of the day - get a big bottle of the purest drinking water you can find.

Turn on relaxing music.

Light at least one candle and keep it near the tub.

Start up a steamy bath.

Add a cup of sea salt and relaxing scented oil such as lavender, rosemary and peppermint to the bath. (If you have a headache also add marjoram.)

Soak in your sea salt and oil soup for at least 10 minutes.

Finish off your bottle of water (at least 16 oz) as you soak.

Focus on the candle and the moment. Forget the day - it's over and you'll never see it again.

Info gathered from: http://www.links2love.com/health_2.htm


Team Poynter Blog Week: Look How This Lean Machine is Getting Leaner: Major Motivator!

Jacqueline Smith
BodySpace I.D. http://bodyspace.bodybuilding.com/Sweetpeach79/

Where do I start! Well I guess from the beginning of my journey to get stronger and ripped! I joined bodybuilding.com in November 2008. Quickly after joining I met Steve Poynter. That was the day my life changed, and trust me it didn’t happen overnight. I had been working out for about 5 years but my body wasn’t changing simply because I was not challenging it the way I should.

My diet was not horrible, but no where near clean or even capable of helping me put on muscle and lose fat. I was eating 3 meals a day sometimes only 2 and not drinking nearly enough water. Steve set me up with a meal plan and I would follow it and then fall off the wagon for a couple days, then pick back up and follow the plan, etc. I mean I am only human. You have to really want something bad enough and push yourself in ways that you know will push you past the barriers holding you back.

To be honest, it took me a whole year to be able to eat clean consistently, and absolutely love it! I love the way I my body is changing, and muscles are forming but most importantly I love the way I feel. I have so much energy and focus in the gym now that my diet is on track. A lot of people think they can eat as they wish and just workout and get a dream body.

I wish it worked that way. I have found out the hard way that eating nutritious foods (5-6 small meals a day), the right supplementation, and a serious workout plan is vital to getting the body of your dreams. The drive is with everyone!! You just have to really look deep inside and pull it out of you.

Believe in yourself and you will see that pushing yourself day in and out is going to be contagious and you will only want more and more. Once you start following your plan and start seeing results it makes you push that much harder. Your body is an amazing thing and it able to adapt to things so much easier than you think.

My current supplements include: Cellucor Extreme Weight Loss Kit- Includes D4 Thermal Shock, T7 & WS1. These three babies combined together are doing some magical things!! I started feeling leaner after the 3rd day plus the energy you get is freakin EXPOLOSIVE!! Along with these supplements I take a daily multi-vitamin, B 12, EGCG. Pre- workout to give me the extra pumps and focus I take Cellucor NO Extreme which is a great product! I cycle this with Controlled Labs White Flood.

Another great company and product. For during my workouts I sip extend which is loaded with BCAA. I can honestly say that this stuff tastes amazing (like cool-aid) and it dramatically reduces soreness!!I currently take Species Nutrition Isolyze in Vanilla Peanut butter. This stuff tastes like recee pieces!! No carbs, sugars or lactose! Awesome! With Steve’s workout trust me you don’t want to be without it!

Right now I am currently on week 5 of Steve’s PFD plan and also on a keto diet. The keto diet was rough at first since the carbs are so low, but after the first week my energy went through the roof and beyond!

My strength in the gym is phenomenal and continues to grow. The workout is amazing! I have totally underestimated my strength and can now leg press 395 for 10 reps. I feel so amazing and powerful loading up four 45 lb plates on the leg press. Then I just laugh to myself when the guy next to me has less weight on his than I do. Now that makes me fee like a beast! LOL!

I have actually had a few guys that train come up to me and tell me “Man your pushing some serious weight their”. That makes me feel so awesome! Makes me want to push even harder!! Steve has pointed out that you need the DESIRE, DRIVE & DEDICATION to really get to where you want to be. This is so true, and I know that YOU have it within you to do this! Just tell yourself that you can, that you are able and that you want this so bad that you can taste it! Until next time… TRAIN LIKE A BEAST!!


Team Poynter Blog Week: Look How She Has Caused Fat To Melt like Butter!

Name: Heather Zanola

I began my Psychotic Fat Destruction Plan in late November 2009. Prior to working the Fitness Poynters plan, I was lifting weights steadily and eating clean to the best of my knowledge. I had bought books, networked with body builders and trainers, researched the net, and subscribed to a women’s body building magazine named Oxygen to learn as much as I could about diet and training.

When I was introduced to Fitness Poynters, I was at a place where I would train my muscles so hard, and often overtrain, because I wanted to lean up so badly and lose all of my body fat, but it wasn’t happening. I was introduced to Fitness Poynters online through BodyBuilding.com and the site guaranteed a total transformation. The Fitness Poynters site showed success stories and pictures, so I trusted my gut instincts and went with the program. I was at a place where I had nothing to lose.

I told co-workers and friends I was starting a new program, and within a week of the Psychotic Fat Destruction Plan (to shed fat and build lean muscle) everyone I knew around me saw the difference in my appearance, asked what I was doing differently and said I looked great! The diet was difficult to get used to at first, with the human cravings and all, but once you begin to see the changes in your body and how great you feel, you’re mind and body will adjust fast. My diet is protein based, with plenty of food to keep me full throughout the day. My metabolism began churning and I even quite drinking coffee because I no longer needed it.

Here are Heather's Changes after 8 weeks:

My best experience has been with this plan because I get to see a transformation in my body every week. All of my hard work with training and diet is paying off and I am now obtaining the weight, physique and muscle definition I’ve worked for years to obtain. And, this is only the beginning.

When I began the program, I weighed 154, and no matter what, I couldn’t shed the layer of fat off of my body like snow on a mountain. I also had a major car accident 7 years ago, limiting my ability to run – due to balance issues. So, it has been hard to lose the fat weight.

Currently, at weeks 9 and 10 of the program, I weigh 148, size 6, and everyone says I’m still shrinking and that I look the best I have in my life. I have lost inches more than weight. I’ve even been asked to compete in July 2010 in a local body building competition. My supplements have been Cellucor D4 Thermal Shock and ThyroStim T3.

My training no longer includes overtraining, but easy to manage workouts focusing on each body part. This program is great and I strongly recommend it to everyone I know!!! If you want a total transformation, Fitness Poynters can help you achieve that!"


Team Poynter Blog Week: She is Unstoppable: Read This & You Will Be Ready to Hit The Gym!

Bodyspace ID: Unavailable

In 2006 I topped the scale at 156 pounds with a 5’2” frame. I was never a big girl. In fact I ran cross country and track in high school and never stopped running. When I discovered weight training in the early 2000’s I added it to my work out routine and maintained a lean body for most of my life. I had no idea how I found myself in this predicament and now I was a year out from my wedding. There was no way I was going to walk down that aisle in double digit size dress.

I hired a personal trainer and nutritionist and lost 20 pounds. And in 2007 I was married in a size 6 wedding dress. My original goal was not only to look good for my wedding but also to get back my 115 lb body. But complacency, boredom with my workouts, missed meals and overdosing on conventional cardio resulted in a significant plateau. My weight loss came to a screeching halt.

I had pretty much resigned myself to the fact that I would remain 135 pounds and wear a size 6. After all…size 6 wasn’t so bad…it’s a single digit number LOL! But the truth was, I missed my old body and I was at a loss on how to get it back. Then I saw a friend’s “After” photo when she completed Steve Poynter’s Psychotic Fat Deduction plan. I was amazed at how different her body looked from the last time I saw her just a few months earlier. It totally motivated me and I was determined to try one of Steve’s plans ASAP!

So here I am, 12 weeks later completing my Psychotic Fat Deduction program (PFD) and I feel AWESOME! I have lost 12 pounds of body fat, 3 inches in my waist and 4 inches in my hips. I have gained a significant amount of lean muscle and couldn’t have asked for better results.

After getting over the two week hump, it seemed as if my 12 weeks went by in a blur. With my workouts changing every two weeks I didn’t have a chance to get bored nor did my body have a chance to get use to one routine. My motivation has been through the roof and It’s a wonderful feeling seeing how much stronger and smaller I am getting. I went from wishing my six-pack would pop to one day realizing I actually had one!

Probably in my 9th week I noticed I had reached a slight plateau. Over the Christmas Holiday I started a regimen of Cellucor’s Extreme NO, which gives me insane energy and pumps during my workouts; T7 Extreme, a stimulant free fat burner; and WS1 Extreme, which aides my body in preventing the insulin spikes that lead to fat storage. After two weeks on this regimen I noticed I am losing weight again and hopefully this is the end of my plateau.

My husband always says that once you reach a goal you should immediately set a new goal to prevent yourself from becoming stagnated. I have been working out more than half my life and have finally realized that without setting goals and having a good solid foundation of rules to live by, I could easily find myself back in that 156 pound body. I know now how easy it is to sabotage oneself, so I have adopted the following set of rules for myself:
  1.  I DO NOT miss meals! When I am on the run I am always prepared because I have to eat small meals every 2 to 2 1/2 hours. I keep a can of chicken or tuna and protein powder in my purse in case of an emergency. I have been known to pull out my pop top can while shopping at the mall.

  2.  I DO NOT skip my Post workout protein drink. I use Optimum Pro as my Post workout protein drink because of its superior protein blend that aides my body in its recovery and rebuilding process.

  3. I DO NOT skip a workout unless it is absolutely necessary! In the past 12 weeks I think I have missed one workout because of the Holidays. I am not sure it was worth mentioning, since I made it up the next day. LOL

  4. I DO NOT go to the gym without my little workout book! I print out my routine on a spreadsheet for the entire week and glue it into my book. It is as necessary of an item as my sneakers and my strength training gloves as I use it to keep track of my daily workout, reference the last weight lifted and log my progress.

  5. I DO the entire workout scheduled for the day from start to finish. There are plenty of times I want to skip my AB routine or cardio and get home a little earlier than usual. But I don’t. Why start a bad habit that will only result in my sabotaging all my hard work. I finish every set and rep unless the muscle is so fatigued that I cannot complete the rep. I always believe it’s that one set and that last rep that you thought you couldn’t complete that separates the Women from the Girls!! Giving it your all puts you one step closer to your goal and does wonders for your motivation and self esteem.

  6.  I DO WORK every time I step in the gym! So where do I go from here? Another month on the “PFD” meal plan and one of Steve’s muscle building programs. My next goal….to have a Fitness Competitor’s physique. Once I achieve that, who knows, because quite frankly the sky’s the limit. Just ask any dedicated member of Team Poynter.....We "Rep It 'till It Burns" and then some!!


Team Poynter Blog Week: See How Brandie Uses Training to Cope with Tragedy!

Bodyspace: http://www.bodyspace.com/brandiecola

My name is Brandie, I live in the upstate New York and for the past 3 years now it
has been the toughest time of my life.  I have always been pretty healthy and fit until I lost my father in 2003 and my best friend, my mother in 2007 both to cancer.

After losing my mom I started to just not care about anything anymore...I gained more weight, became very depressed and just really didn't care about anything. 

I knew I had to get out of this spot I was in and start living my life again.  My mother wrote in her last letter she left to me "Brandie please for me don't get depressed and stay down, you've got your kids to think of and you'll always have me in your heart, smile and laugh, remember our love and life together".

My complete inspiration, hard work and determination comes this letter she left me which is 7 pages long and from seeing everything that she went through in life. 

She was diagnosed with breast cancer when I was 11 and didn't think she was even going to see me drive my first car.  My mother was the strongest women I know, she battled on and off with the breast cancer for 22 years and going through every medical possibility to keep her alive until it reached her brain.   I have always worked out but mostly just went through the motions not really caring about it.

My training and determination tells me I am strong like my mom I can beat anything that stands in my way.  I will eat healthy and be the most physically fit person I can be to make sure I have little or no chance of getting cancer like my parents did and to also feel absolutely great about myself physically and be the best mom to my kids and wife to my husband. 

I work out between 4-6 days a week and every time I walk into that gym I am excited to be there now, I do squates and feel that animal in me come out!  I feel strong inside and out and stronger every week I keep going.  I eat very healthy which makes me feel very strong and energetic, like they say "you are what you eat" and its so true. 

I eat 6 x a day with additional supplements that really help me with becoming who I want to be.  I take Cellucor D4 which is an excellent supplement for energy before your workouts and helps burn fat throughout the day.  I also take Cellucor T7 which is stimulant free, promotes positive mood, and helps release stubborn fat within our bodies. 

I also use No Extreme by Cellucor which increases lean muscle mass and gives you an explosive energy surge.  I believe Cellucor products are by far the best products on the market!  I take daily a protein drink by gaspari nutrition which helps me get more of the protein I need for my body and taste really good, not chalky like some protein shakes I have tried. 

I believe anyone out there can change with motivation and dedication!  If you fully dedicate yourself to being healthy and fit then you will be. 

My main goal in life physically is to become ripped, fit and lean.  I know I can do this, I know I can be strong and I know I can change and so can you.  There is NO EXCUSE!  We all have an inner strength we just have to find out what it is and make it happen.

This is dedicated to my mom & dad and to everyone else out there that has weight, medical or physical problems.  You can do this! You can be better! You are strong!  Being Repetitious will be your goal and you will see results!"

Thank You,


Team Member Blog Week: Brittnie's Progression: What a Motivator!

Post By: Brittnie
Bodyspace ID: http://www.bodyspace.com/ladyfirefighter

"So I started cutting on Monday January 4, 2010 as I concluded my bulking cycle. During that bulk I went from 160 pounds to 188 pounds. I won’t lie to you, I wanted to see how close to 200 pounds I could get. I know some of you are like "IS SHE CRAZY"?

Probably so but "I" think I carry my weight well. So I was like why not. I kept the food clean as I used a Mass Meal Plan from Steve & we all know he knows his stuff. I went with him this time on the bulk because my last bulking cycle didn’t go so well but this one did & I was VERY pleased with the results. I too used one of his Bulking Workout Plans.

This was not my 1st plan from Steve so I KNEW if I was using this to bulk I would get BIG and MAN DID I….

Supplement wise I just added NO Shotgun more or less for Lean Mass, Cellucor NO Extreme for INSANE pumps. I stayed on the same protein which was Nitro Core 24 I just added LOTS more, stayed on Xtend and def my ANIMAL Flex for my joints.

As far as the cuts I am on a meal plan from Steve as well as the Psychotic Fat Destruction workout. I can say its been a CRAZY ride just in the first week because the workout is insanely hard and the diet is 0-50 carb based meal plan. I am combining the workout & meal plan with the Cellucor Extreme Energy Weight Loss kit and BOOYYYYY does it work…also staying on the NO Extreme from Cellucor to keep my insane pumps, the Animal Flex, and any isolate protein. I have a few different kinds and all have been decent taste wise so far.

I have to say I am VERY excited about this and the results I have seen in just the FIRST week. I went from 188 to 175 and I didn’t not expect to lose that much. Nor did I want to & who in the world says that??? Lol, but I guess that’s what you get with a good workout plan, meal plan, DEDICATION, DETERMINATION & DISCIPLINE. I am hoping to go to the Arnold Classic in March and look the best I have EVER looked. That is my goal & I know if I keep pushing I will get there. Also, if you will be at the Arnold, PLEASE let me know &

I hope to meet you. I hope everyone has started the new year off right and will continue to do so. If you are not a part of TEAM POYNTER, get aboard and I PROMISE you will never regret. TRAIN HARD & NEVER STOP. LOVE YOU ALL!!!! "

Just a few quotes that keep me going in this AMAZING lifestyle:

“When you know what you want, and you want it badly enough, you’ll find a way to get it” -Jim Rohn

Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice
"Keep your dreams alive people. Understand to achieve anything requires faith and belief in YOURSELF, vision, hard work, determination, and dedication. Remember all things are possible for those who believe"

"Attack your destiny! Live your dreams and you WILL achieve your goals. There’s nothing stopping you but your own fears and limitations. Pushing through can be painful and scary but getting to your dreams will be sweet and rewarding. Push forth my friends."

Here are pics of Brittnie's progress :


Muscle Catabolism and How You Can Avoid It!

What is Muscle Catabolism you ask?
  • Eating enough protein every day is essential for many bodily functions. For endurance athletes, sufficient protein means maximum muscle development and recovery can occur. Much is made of the fact that Americans on average eat more than enough protein to satisfy daily requirements. However, as an endurance athlete your nutritional needs are greater for every nutrient than a sedentary individual. A diet that is nutritionally adequate for a sedentary person may leave a hard training athlete feeling run down and unable to train and compete at his or her full potential.

  • If you fail to ingest enough protein, your body will break down its own muscle tissue to get the protein it needs for survival. This mechanism, known as muscle catabolism, is convenient when you face starvation, but highly detrimental to your everyday health and athletic performance. (Via: Personal Best Nutrition website)

A lot of people think that working out on an empty stomach first thing in the morning is the way to go and that if you do that, you will lose weight/ fat at a greater weight, when in theory, this isn't always true..

Lets say for example: Your last meal the previous day was at 10pm. You wake up at 6am, right here you have already gone 8 hours with no type of nutrients entering your body at all.

Lets say you proceed to go on , get ready and head off to the gym, saying prep time is 30 mins, including your time to get to the gym, now, you spend 1.5 hours in the gym( still, no nutrients in you at all), you leave the gym , head back home, then , maybe you eat 30 mins later..

What's your total now for having no type of nutrients in your body? 10.5 hours with no food. Wow, what is your body feeding off of? It must think you are starving it, so when it thinks you are starving it, it holds onto fat and begins to eat upon muscle to fuel you. Fat is what makes you survive, if you had no fat on your body, there is no possible way to live..

So now with you in this catabolic state and all this muscle being destroyed, is this what you are looking for?

Wouldn't you prefer to have a nice meal upon waking so you can get your body out of this catabolic state and back into an anabolic state?

So, here is my advise, Eat pre workout, even if it is a 25-40 gram protein shake, depending on your gender.

Have that in 12-14 oz of water, 30 mins -1 hour pre workout...Workout, then have another intake of a whey protein , where you are consuming 25-40 grams, depending on gender..You should also have a nice fast acting carb intake here as well, and what I mean as fast acting is, a carb in the form of table sugar, you need to replenish those glycogen levels asap so you don't go back into this catabolic state..My suggestion of post workout carbs is gummy bears, take in enough to give you a shot of 50-75 grams of fast acting carbs(table sugar). This will keep the emphasis on fat burning and will not allow you to waste your hard earned mass..

I suggest eating every 2.5-3 hours to get your metabolism spiked and keep it there, you will never go catabolic when you do this and use the proper amount of proteins..

You should eat even at bedtime, this should be a meal such as egg whites , Low fat cottage cheese or a Casein protein, Casein protein is slow digesting meaning, it will break down a little at a time overnight, while continuing to feed your body the proper nutrients while you sleep.

So here you have your reasons to eat and eat often..

If you would like to add to this post or correct me on anything you feel I have mislead on, feel free to do so..

Thanks much,