Here is a teen workout appropriate for people ages 10-17. Contrary to myths you might have heard, working out IS good for teens and it wont stunt growth. This is a 45min upper body workout you will do 2-3 times a week. There are seven exercises to workout pecs, lats, triceps, biceps and abs. These exercises are self spotting which means you can do them safely alone. You will perform all these exercises in the order shown, then repeat the whole thing two more times so that you end up doing three sets of every exercise.
chest: pushups, flys, dumbbell press
lats: pullups, rows
abs: crunches
biceps: curls
triceps: french press
For each exercise we want to do between 8 and 15 reps. First, we are always going to lift slowly, 2s up and 2s down [demo with count]. If you can do more than 15 of these slow reps then its too easy for you and you need use more weight. If you cant do 8 slow reps then you are using too much weight and you are likely to get injured.

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I just started doing this recently, and it's been a great way to "sneak" more
nutrition into certain types of dinners. This can also help you get leaner,
because higher nutrient density in your meals means lower appetite and
controlled cravings for you later.

Here's what I've been trying out...

As you've probably heard a dozen times before, specific greens such as kale,
mustard greens, bok choy, swiss chard, etc are the absolute most nutrient dense
vegetables on earth.

However, even though I've always known what superstars these are in the
nutrition world, I never really thought of ways to use them in cooking meals.
Sure, I always get plenty of lettuce and spinach in salads, but the greens like
kale, bok choy, mustard greens, and swiss chard are way more nutrient-dense than
lettuce and spinach.

So I finally figured out how to sneak these into my meals (and this works even
if you don't like the taste of those greens separately)...

There are probably other recipes you can use this for, but I've used it for
soups and italian tomato sauces so far, and it works great.

What I do is take a good amount of bok choy, kale, mustard greens, and/or swiss
chard and throw them whole (not chopped up) into my tomato sauce or my large
batch of soup broth.  I'll also throw some large chunks of onion and maybe a
zucchini into the simmering pot also.


Then, after they've simmered for a while and have softened up, I'll take out the

whole portions of the greens and the onion/zucchini and throw everything into a

big blender.  Then I blend the greens smooth with the onion and pour the mixture

back into the simmering tomato sauce or soup.  Of course, my tomato sauce meals

usually involve some grass-fed bison sausage, but that's just one of my personal

favorites for an actual healthy meat.

I'm not a huge fan of the taste of these types of greens separately (kale, bok

choy, mustard greens, etc)... however, pureed and blended into the sauce or soup

actually makes a pretty delicious mixture and also adds TONS of nutrient density

to your meals to satisfy your appetite and help you get leaner.
Another benefit is that since the greens are pureed in the blender after being

softened, you actually absorb more vitamins and minerals, as the pureed greens

are easier for your body to fully digest compared to just chewing them normally.
And this idea is a home run if you have kids... as this is truly a way for you

to "sneak" more greens into your kids meals without them even knowing you added

them to the soup or sauce (as long as you did a good job with seasonings and

recipe).
I hope you enjoyed this little tip today to help you and your family eat

healthier and get leaner this year!
Feel free to fwd this email on to friends and family that might enjoy it.
If you don't yet have a copy of my Fat Burning Kitchen program, check it out

here:
truthaboutabs.com/fat-burning-kitchen.html
Remember that you can also read lots of my other articles with tips and tricks

to help you get leaner, stronger, and healthier here:
http://youthobesityonline.info/content/Training_and_Nutrition_Articles.htm
Til next newsletter,

Don't be lazy... be lean.
Tollie Schmidt

Certified Nutrition Specialist

Certified Personal Trainer

Founder - Tollie International Inc. & http://YouthObesityOnline.info

The Illusion Body Image & Fat Loss
PS - if you liked todays article, feel free to fwd this email on to any of your

friends, family, or co-workers that would enjoy it.

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In 2008 California Governor Arnold Schwarzenegger a man who built his wealth, fame, and political fortune on his extreme (and questionably pumped-up) physical fitness, announced he was going to slice the state’s education budget. And when the long knives come out of the budget, phys ed teachers get nicked first.

Read the rest of this entry »

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Mark Daniel a Professor and Chairman for UniSA Research for Social Epidemiology, has been awarded a $290,000 National Health and Medical Research Council grant. Professor Daniel’s will study where you live, such as your proximity to junk food and healthy food outlets, urban planning, and green spaces, and study the affects on your health and diet.

The study of fat people seems to be a lucrative field these days, SA Health has also awarded the Professor $265,000 over the next three years for his work. The Fat study will include the use of extensive research and data gathered through the North West Adelaide Health Study over the past decade.

Professor Daniel will examine how people’s habitats and living situations affect their chances of developing metabolic syndrome, a cluster of high-risk conditions such as hypertension and fat gain.

Professor Daniel’s goal and planned outcome for the well funded research is to influence policy changes on taxation, urban planning and public transport.

“You can tax the fast-food companies and reduce the tax on grocers or places that are selling healthful food,” he said.

“We might be able to promote fewer cul de sac developments and more grid sections which encourage physical activity. We might be able to enact some bylaws against fast-food restaurants opening up in new residential locations. We want to see more green space, more connectivity of streets,” Professor Daniel said.
The new research being conducted by Professor Daniel has gained support from government activist leaders. The Fat study has some interesting issues. Professor Daniel, a Canadian moved to Australia due to their extensive Fat research and funding opportunities. Over a half a million dollars is being spent for a study whose sole objective is to tax fat people, and use government legislation to control a person’s free will. As leaders of this movement have been quoted.

“Some people might say that’s taking it too far, but the fundamental premise of health promotion is voluntary change and if people can’t change voluntarily you legislate,” he said.
Prime Minister Kevin Rudd’s Preventative Health Taskforce has recommended tax reforms to make healthy options easier, and unhealthy options harder.

Taskforce member and UniSA’s Foundation Chair in Health Economics Professor Leonie Segal said their recommendations look at individual food items rather than store type.
She said the theory of changing the taxation system to “modify people’s decisions” was quite simple. “People do respond to price signals and once it’s set up it can roll out reasonably simply,” she said.
The research being conducted from this study should also take into account the missing variable, they seem to overlook. A Person’s right and free-will. They contend that forcing taxes and legislation on fat people will force a change, and create a positive new healthy lifestyle. However, without extensive research I can simply look in our history books and see a trend dating back thousands of years, and all over the world, which will show failure. People’s belief systems, and personal freedoms and can not be controlled, they will only be strengthened and resolved for the sole purpose of defiance.
Prohibition, alcohol consumption was dangerous to society and their health. What was the outcome? Smoking is dangerous to the individual and society, more and more laws are passed and tightened every day, what has been the outcome? The idea in America of a “sin tax”, what will become the outcome?
Look throughout history, honestly any situation weather it be health, moral, or religious and here is your research. You can not force an individuals belief systems, by taxation, laws, or force. The human-spirit is not a controlled variable or scientific study.

Diet and weight loss is not by control, a magic pill, a new machine, or fad diet. There are honest Fat Loss Truths. If you honestly want to change your life, and change your body, I urge you to check out the Truth About Fat Loss.

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Do you ever think that eating healthfully and working out would be easy if it weren’t for your spouse or kids? I hear different versions of the same problem all the time: My kids won’t eat fruit or veggies; I have to keep cookies in the house for them. Or, my husband is a meat-and-potatoes guy, so I have to cook two separate meals, and I just don’t have the time for it. Or, I have a young child and can’t seem to squeeze in my workouts. But there are ways to have a family and be healthy!

Check out these tips on how you can make your diet and exercise routine work with your busy life.

Level with yourself. It’s possible that if your husband or kids didn’t give you a reason to skip the gym or break from your healthy-eating plan, someone or something else would—the holidays, your schedule, or your job, for example. Why we undermine our own efforts can be a complex issue, so I recommend that you try to understand yourself a little better. In other words, know your motivations and how badly you really want to lose the weight. Ask yourself a few questions, like are there other reasons (such as stress or emotions) that cause you to go off your healthy program? Do you have a need to please other people at your own expense? Sometimes the answers to these and other self-analytical questions can tell you if you really want to do what is necessary to permanently lose the weight. Knowing yourself better leads to self-acceptance, which in turn helps to motivate you each day.

Be patient. In the beginning, your family may have a hard time giving up some of their “unhealthy” favorites, but slowly, you can expose them to healthier versions of these foods, and they should start to come around. Your taste buds have to be re-trained, in a sense, and that takes a little time.

Trick them. Sneak healthy, low-calorie foods into your family’s favorite meals. For example, if your children like omelettes, try using egg whites, or cutting back on the number of yolks you use, and toss in a bunch of veggies, like tomatoes, red peppers, even broccoli. Or, try making a batch of sweet potato French fries instead of regular fries. That way you get what you need and they get what they like.

Enlist their help. Often, getting the kids or your spouse involved in food prep or cooking can help them take more interest in your efforts to eat more healthfully. Ask them to go shopping with you, to help cook, or even let them pick that night’s meal (check out The Best Life Diet Cookbook or TheBestLife.com for some great ideas).

Get an early start. Exercise first thing in the morning. This will remove many of the excuses that can come up during the day, like your son’s soccer practice that ran late or your daughter missing the school bus.

Choose child-friendly workouts. Select an exercise that you know you’ll perform regularly. Obviously, if you have young children, it should be one that allows you to watch them while working out. For example, walk or jog with your child in a stroller or baby jogger (in general, the bigger the wheel on the stroller, the better). Or try aerobic dancing or a fitness DVD. You can do this at home, and still keep an eye on the little ones. Try to build up a library of DVDs that you enjoy, so you have a variety to choose from.

Schedule family workouts. If your children are older, or it’s just you and your spouse, it should be a little easier to squeeze in workouts. In fact, you can combine exercise with some family bonding by setting aside an hour or two each week for a family activity. Choose a time on the weekend, and plan a family outing; any activity is fair game, from a family bike ride to a trip to the farm to go apple-picking to a simple game of tag in the yard.

Don’t make excuses. Make healthy-eating and regular exercise non-negotiable. Not only will this help you stay on track, but it also sets a good example for your children. They’ll learn that taking care of your health is a priority.

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Going back to school is a time of change and adjustment from those carefree days of summer. “Once kids return to school they’re on much more of a schedule. They may not get as much sleep and they also have more stress from homework and extracurricular activities like sports,” says board-certified gastroenterologist, Dr. Joseph Brasco. “Kids are also indoors more and around other people which increases the likelihood of exposure to more germs. All of these things place the body under increased stress and take a toll on the immune system.” Kids are also exposed to unhealthy food choices from the school cafeteria and eating on the run. “Relying on the school cafeteria and fast foods is a prescription for bad digestion.”

“Friendly Bacteria” Can Help

Probiotics or “friendly bacteria” can support the immune system. “Because the bulk of the immune system is in the gastrointestinal (GI) tract if you ensure intestinal health and harmony it has the benefit of supporting overall immune function,” says Dr. Brasco who is also co-director of The Colon and Digestive Disease Center of Huntsville, Alabama. Here’s how it works: In a healthy bowel, good microorganisms aid digestion and nutrient absorption while keeping potential pathogens (harmful microorganisms) under control. When the good bacteria become depleted an imbalance of microflora in the gut occurs. Probiotics support a normal gastrointestinal balance of good and potentially harmful bacteria to help maintain a balance, healthy internal environment.
“Probiotics help keep a balance of good bacteria in the gut, which in turn help balance the immune system of the gut, which helps balance the immune system of the body,” says Dr. Brasco. “Even if kids aren’t having GI problems, probiotics can help to support and maintain the immune system.”†

Good for Kids

Garden of Life Primal Defense KIDS probiotic formula is a combination of prebiotics and probiotics that help support normal bowel function and a healthy immune system in children 3 and older.† It contains a 4 billion live cell count* of four species of beneficial probiotic cultures: three bifidobacteria strains Bifidobacterium longum, Bifidobacterium breve and Bifidobacterium infantis and Saccharomyces boulardii, all of which have been clinically studied in children and are found in a healthy child’s digestive tract. Primal Defense® Kids is also made with inulin from chicory root, a natural plant carbohydrate and a prebiotic that helps probiotics flourish in the gut. Primal Defense® KIDS is made with yummy organic banana so your child will enjoy taking it everyday.

Eating Healthy All Day Long

When you give your child Garden of Life Primal Defense KIDS along with a healthy diet it helps to maximize its benefits because it supports the absorption and assimilation of beneficial nutrients. “Choose organic products as much as possible,” says Dr. Brasco. “Instead of plain dairy, include fermented dairy products like kefir and yogurt. Limit sugar and processed foods.”

A healthy diet starts in the morning. “Send kids off with a good breakfast,” says Dr. Brasco. And skip the school cafeteria as much as possible too. “Give them a lunch made at home, say, an organic peanut butter and jelly sandwich. Include water, so they’re not always drinking soda.” Keep healthy foods handy after school too. “Eating on the run should be limited. But if you have to, skip the drive through and give kids nutritious types of food, like yogurt, a healthy food bar or make a trail mix with organic dried fruit, almonds, sunflower seeds and shredded coconut. You’ll have a portable healthy snack.”

Make it a Priority

Once kids are back in school it’s extra important to make hygiene a top priority to get rid of germs and help fend off colds. “Kids need to practice simple hand washing with a mild soap and get under the finger nail beds with a small scrub brush before they eat and anytime they go to the wash room,” says Dr. Brasco. “It’s not necessary to use an anti-bacterial soap since it destroys both good and bad bacteria.”

Except for the occasional late-night studying for a test, make sure you have a lights out time so that kids get enough sleep. “Kids need between eight and ten hours sleep. Ideally kids in high school should be in bed by 10:30 and those in pre-high school should be in bed by 9 or 9:30.”

Finally, as much as possible, help ease the stress your child experiences. Once of the best places to start is by limiting extracurricular activities. “Kids can’t belong to everything,” says Dr. Brasc “They need to pick and choose.”

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Nutrition expert Tollie Schmidt growing up as the fat kid and once weighing over 500 pounds offers these facts about children’s nutrition. You can also check out his advice/suggestions regarding healthy kids’ snacks and exercise routines in the new Kids’ Corner section of the Diet Center Forum!

1. On average, children ages 11-18 eat at fast food restaurants twice a week.
2. When children and teens eat fast food, they consume more calories, fat, carbohydrates, added sugars and sugar-sweetened beverages. They also consume less fiber and milk, and fewer fruits and non-starchy vegetables.
3. At least 30 minutes of moderate physical activity on most days of the week is the recommended minimum. However, only 23% of children and nearly 40% of adults get no free-time physical activity at all.

Youth Obesity Not Just An American Epidemic: TollieSchmidt.com

1. A national study reports that only 8% of elementary schools, 6.4% of middle/junior high schools, and 5.8% of senior high schools provide daily physical education or its equivalent (150 minutes per week for elementary schools, 225 minutes per week for middle/junior and senior high schools is advised) for the entire school year for students in all grades in the school.
2. Six out of 10 children ages 9-13 don’t participate in any kind of organized sports/physical activity program outside of school, and children whose parents have lower incomes and education levels are even less likely to participate. Nearly 23% don’t engage in any free-time physical activity.
3. Among children and teens aged 6-19 in the US, 16% (over 9 million) are considered overweight.
4. Among children ages 2-5, the prevalence of overweight has increased from 7% to more than 10% since 1994.
5. The obesity epidemic threatens everyone, but not everyone is equally at risk. Among children and adolescents, obesity is more common among African Americans and Hispanics.
6. Most overweight children have at least one major physiological risk factor (besides overweight) for cardiovascular disease, such as high cholesterol, high triglycerides, high insulin or high blood pressure.Childhood Obesity Books and Guides

1. Overweight adolescents have a 70% chance of becoming overweight or obese adults. This increases to 80% if one or more parent is overweight or obese.
2. Overweight children are more likely to have abnormally thick heart muscle ue when they become adults, which increases the risk of heart attack and heart failure.

Obesity Epidemic In America’s Youth Video

Meals On The Go:

What would I recommend? We live in a fast food on the go society today. Meals out of a sack are the norm, not the exception. So what are some ways to curb those habits which are healthy and nutritious. I am a very big proponent of Ready To Drink (RTD) High Protein Milk Based Shakes. The (RTD) High Protein shakes have come a long way in the last few years. They taste like real shakes and not chalk, they have multiple sources of protein fast absorbing and slow absorbing. They pack all your vitamin and minerals in one handy out of the fridge hunger satisfying quick meal. The fat and calories are from healthy saturated fat important for weight loss. Cost can be an issue, however I urge you to look at it the way I do. I believe eating 6 small meals a day is best. A shake is a meal, and as long as you purchase more than one, and find the best online values they are very affordable. Here are some great choices out of hundreds from Amazon.com and they offer the lowest prices.Discount (RTD) High Protein Shakes.

Teen Diet Pills:

I get asked a lot about diet pills safe for teens. Honestly, this is a tricky question. Because many of the products are rather safe as long as used as described. Problems as you hear all over the news is when teens take as many as they can and triple or quadruple the recommended amount. So, It’s hard to say. However, there is one product which works, and is actually 100% natural, and I mean truly natural. Read the ingredients, they’re natural. It’s from Garden of Life, which if you never heard of them are a very impressive company. If you want to read more about Garden of life here is a page I have about them. Also, talks all about Fucothin a honest 100% safe-Natural proven weight loss product. Learn More about “Garden of Life-Fucothin”

FucoThin "The Real Weight Loss Success"

Teen Weight Loss and Diet Programs:

There are two programs I believe in. Both of the author’s are highly qualified and are contributing authors here at TollieSchmidt.com. So, we always have new videos, tips, and advice from these guys. Here are the links to there websites and you can take a look. Both are founded on solid nutrition and quick and easy workouts with tons of support. When I was a personal trainer in the gyms, this is what I taught. It’s not a gimmick or a trend. It’s facts and truth. It’s also not diets they are a new lifestyle to inspire greatness.

www.TubulenceTraining.com By: Craig Ballantyne Read More about Craig Here

www.Truthaboutabs.com By: Michael Geary. Read More about Michael Here

**Resources**

Turbulence Training Review

Fat Loss Interval Training Video

More Articles On Diet and Fat Loss

More Videos On Diet and Fat Loss and Fitness

Tollie’s “OnlyaDreamer152″ YouTube Video Series:

Forum: Tips and Advice For Healthy Eating:

Forum: Turbulence Training:

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