Turn your body into a fat burning machine by consuming the ONLY saturated fat that is healthy for you!

Coconut oil has a medium chain fatty acid that acts as pre-digested fatless fat.  That means your body won’t store it as fat and it will actually encourage your body to burn off extra fat deposits and calories throughout the day by increasing your core temperature.

There is a list of benefits associated with consuming coconut oil.  It is great for supporting thyroid function, your skin and heart health. You can cook with it or even apply it directly to your skin!

Coconut oil is also one of the main ingredients in the RW3 Skinny Mini shake at Lean & Green in La Jolla because it helps to turn your body into a fat burning machine throughout the day by maximizing your after-burn. You can find coconut oil at your local Whole Foods or Henrys.

For a little extra energy surge before your workouts, just mix a tablespoon of coconut oil with a glass of warm water!

Fueling your body with the right balance of food and drink before you work out will help you to maximize your results!

Before you work out, hydration is going to be very important. The American College of Sports Medicine recommends consuming 16-20oz of water one to two hours before you work out.

When it comes to food its especially important to consume carbohydrates before your workout. A good ratio to follow for your pre-workout snack or meal would be 70% carbohydrates, 15% proteins and 15% fats.

I would recommend Greek yogurt, a piece of fruit, some healthy trail mix or even a slice of whole grain sprouted bread with almond butter. They are all RW3 certified to be nutritious and delicious!

Post workout nutrition is so important, yet it is often overlooked.

The first thing you will want to do is replenish your body consuming 16-20oz of water for every pound you lose from rigorous activity.

Another important thing to remember is to make sure you get a meal in 60 minutes or less after your workout! A post recovery shake or meal should be 300-500 calories.  I would recommend a piece of fish or a grilled chicken breast, mixed vegetables or brown rice. I also like a peanut butter and jelly sandwich on whole grain sprouted Ezekiel bread.

If you are looking to consume what I have been making in my kitchen for years, head over to Lean & Green in La Jolla and ask for my RW3 Skinny Mini and RW3 Supershake! The Skinny Mini is perfect for increasing your after-burn to help you burn calories all day long and the Supershake tastes like a candy bar, but it’s the perfect synergistic blend of nutrients for your post workout dietary needs.

If you have any questions or recommendations for post-workout nutrition, check out the forum on RW3Fitness.com!

Should you be avoiding carbohydrates and potatoes?

Well despite what all the diet myths are saying, it’s not about avoiding carbohydrates, it’s all about consuming the right carbohydrates at the right time. Nutrient timing is everything!

Make sure to consume carbs before 6 p.m.  Mixed vegetables are a great source of carbohydrates! If you are going to consume breads, make sure you stay away from refined white bread and consume a whole grain sprouted bread where you actually get all the vitamins, minerals and fiber.

Some recommendations I have are Julian’s Bakery Protein Multi-Grain Bread or Ezekiel’s Sprouted Bread.

If you are going to have potatoes, try a sweet potato!  They taste really good and they are packed with anti-oxidants, vitamin C and beta carotene.

We are entering that challenging time of year when it seems that everyone is buying gobs of candy and making high-fat high-sugar foods to share with others and enjoy ourselves. It’s a wonder how we emerge into the New Year unscathed by extra pounds given the abundant food and drink temptations.  So, how do we succeed in eating only what we need and exercising to maintain our figures during this time of year?  Let’s examine Halloween first, and then look at holidays and down-time.

Halloween:

The most important rule to remember regarding avoiding sugar highs and lows on Halloween is not to buy large bags of your favorite candy ‘for the kids’. If you want a Reese’s, buy a single serving to savor and enjoy as a one- off. If you are going to be handing out treats, buy something that you don’t like to eat. Donate the leftovers or just throw them out. Remember, it’s more of a waste on your waist and hips if you eat it, and consider all that extra gym-time needed to burn it off.

Holiday Meals:

One of the biggest mistakes is fasting all day or ‘saving yourself until the big meal’. Instead, have smaller meals – ideally meals with foods high in fiber and more filling – and plan to taste a little of what you want at the holiday meal rather than gorge on all your favorites.  Remember, the first bite and the umpteenth bite of the same food taste the same – there is no reason to eat large quantities. Note that alcohol calories can add up quickly.

Down-Time:

If you have your own kitchen, allow yourself a few centimeters of shelf space for indulgences while saving the majority of the pantry, fridge and freezer for healthy foods.  And when you sit down to enjoy that ice cream, scoop it into a cup rather than grab the whole pint and a spoon.

I hope that you will find these tips useful as the holiday season approaches.  Even if you just pick 2 or 3 tips to follow I think you will be more successful in keeping those extra pounds at bay.  For added insurance, I recommend continuing your personal training and exercise routine as best as possible, staying active wherever you are.

• Why start going to bootcamp?
• Can Ray help you reach your personal goals?
• Are you ready to take action?

Check out what some of Ray’s clients have to say about him and their results:

Ray Wetterlund 3 and Kamri Collins’ segment that ran on Sportswrap on NBC:

In my last blog I went over joint health and how crucial it is to your long-term fitness.  One key aspect of joint health is strengthening your core. Not only does a flatter stomach look better, it also leads to less stress on the back.  With a strong core you are less injury prone and with less fat around the middle you are less prone to illness. What do you do to engage your core throughout the day? Let’s get to the core of the matter by looking at different ways to keep it fit.

Before you take out your bosu ball or start your Pilates, a note about nutrition.  Although abdominal exercises can firm and tone your core muscles, reducing fat around your middle takes more than that. It is the combination of nutritional awareness, regular aerobic exercise, weight training and a core routine that will increase your core strength and decrease abdominal fat.  To get started with a core training program incorporating all of the above elements consult an experienced fitness trainer like me and I will guide you through a successful plan of action.

Core training can be accomplished on or off the floor, using your body weight, the bosu ball, the fit ball, a medicine ball, kettle bells, a pull up bar, etc.  Core engagement during everyday activities like walking, running, and sitting at your desk can go along way to supporting your back and insuring good posture.

Try this right now if you are seated: place both feet flat on the floor, suck your tummy in, lift your chest, roll your shoulders back and down and tuck your hips under.  You should feel like your head is suspended by a string, stacked upon your neck, spine and hips in a line.  Keep breathing as you hold this position, remembering to keep your tummy in as you do.  Do this whenever you catch yourself hunched over your computer or while you are driving and sustain it as long as you can.

When exercising your core it is important to remember that if you have a weak back or core starting slowly and with beginning exercises is important to strengthening without injury. I will be able to assess your exercise needs to determine which core exercises are best for you.  Remember, a balanced fitness routine revolves around a strong core; along with a sensible nutrition plan you can successfully win the battle of the bulge.

Take a look at one of my most popular core routines – The Rocky Abs Workout – http://www.youtube.com/watch?v=07AfkbDQHsA

and then contact me to get started!

Ankle sprains, knee injuries, hip osteoarthritis. All three joints can be prone to painful problems due to overuse or sports related injury, with a weakness in one joint adversely affecting the effectiveness of the other joints in the chain. Your job is to be aware of what you can do to keep your joints healthy so they can last you your lifetime, and then do it.

What can you do to take care of your joints? Here are a few tips to get you on your way to joint health:

♦  STRENGTHEN THE SURROUNDING SUPPORT STRUCTURE: Work with your personal trainer to help you design a weight training and aerobic exercise program to keep your joints functional and strong.

♦  MAINTAIN A HEALTHY BODY WEIGHT: Extra weight puts excess stress on your joints.

♦  VARY  YOUR ACTIVITY: If you are a runner, then alternate training sessions with swimming or cycling.  A high-impact sport can wreak havoc with your joints over time, so think ahead and develop a low-impact alternative.

♦ AVOID POSTURE PROBLEMS: Many of us spend countless hours seated at desks and in front of computers.  To avoid posture problems and joint stiffness get up and move about throughout your day.

♦  KEEP YOUR CORE STRONG: For better balance and joint alignment strong abdominal and back muscles are a must.  Consult your personal trainer for a plan of action for your core.

♦  EAT A BALANCED DIET: Not only will you be able to maintain a healthy weight more easily, but you will also build strong bones to support your joints.  Enjoy a mineral rich diet and include foods that have vitamin D and C.  Eat foods that contain omega-3 fatty acids to keep your joints healthy and to reduce joint pain.

Remember, your joints have to last you a lifetime, and it is up to you to take care of them.  If you want more details on the tips above regarding diet and exercise needed to support your healthy joints consult your personal trainer, Ray Wetterlund 3, La Jolla’s #1 Personal Trainer.  Go to http://raywetterlund3.com to start your healthy joint program today.  Keep training!

References:  Scott Cheatham, D.P.T., from a series of three articles published in the ACE Certified News publication, 2009;  Dr. Ben Kim’s blog article “How to Prevent Osteoperosis” from 2008 at; and WebMD article from 2008.

This isn’t a single’s ad but a reality for all you females out there interested in getting and staying fit into your forties and beyond.  You’ve all seen them at the supermarket or the beach, in the magazines and on talk shows – women whose age is difficult to guess due to an ageless look about them.  Maybe it’s liposuction?  Maybe they’re airbrushed? Maybe it’s in their genes?  Or maybe they know what it takes to stay younger longer through exercise and healthy eating.  So what is their secret, really?

There’s nothing really hush-hush about ageless beauty.  We all know from our own experiences that looking good takes dedication, discipline, and hard work.  And we all know that feeling good about our bodies comes from the inside.  Healthy eating habits have an important role to play in how we feel as well –  No one ever got fit by drinking beer and channel surfing, even though many of us have tried.  We also know that there are many ways to lose fat and get fit, and most women have tried a number of ways throughout their lives.  Rather than review all the painful ways we’ve attempted to reshape our bodies, let’s stay in the present and look into the future to see how we can attain and maintain the look and positive body attitude we desire.

Yes, women’s bodies change as they age.  No, we can’t spot reduce fat.  Yes, we can get tone, lose fat, have a healthy heart, and maintain healthy joints and functionality as we age.  We can dodge many of the ailments associated with aging by enjoying an active lifestyle exercising and eating healthy foods.  We can learn to love ourselves as we are while doing whatever we can in our power to live a fit lifestyle.  The closest alternative to the mythological fountain of youth is in our own hands and the sooner we realize that and TAKE ACTION, the nearer we are to feeling younger and fitter into our forties and beyond.

We have the ability to affect every organ, every bone, and every cell in our bodies with the food and exercise choices we make.  Want to lose fat?  Eat less salt, fat, and sugars – eat at least 3 to 6 times a day, spreading out your food throughout the day to give you the energy you need as you use it rather than stuffing yourself at any one meal.  Drink lots of water – I like mine with sliced cucumber, plain or with lemon.  Want to reduce your risk of age-related diseases?  Want to age well?  Then eat to live rather than live to eat.  The other piece of aging disease-free and feeling good is regular exercise.

Do I really need to strength train if I’m a woman? The answer is YES,  even if you hate being in the gym with all those sweaty meat heads. Bring a towel and focus on yourself.  It’s only for an hour or so, and then you can shower!  But I don’t want to bulk up, you might say?  Not to worry, as women and men have a different hormone mix and women are much less apt to bulk up from strength training than men.  Remember, in order to combat age related reduction in metabolism and added fat around the middle and elsewhere, we need to build muscle.  Research has shown that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean muscle weight and loses 3.5 pounds of fat (see Why Women Need Weight Training, Volume 1, Number 1, IDEA 2009). For every 1 lb of muscle you gain, your body burns a whopping extra 50 calories per day. If you put on 5 lbs of muscle, you could eat a SNICKERS bar  every day with out gaining the unwanted fat. Even though this can be done, I don’t recommend it. Muscle is more metabolically active than fat and it is whats responsible for the fat burning machine effects!

Cardiovascular exercise coupled with a low-cholesterol, low-fat, low-sodium food intake will do wonders for the ol’ ticker as we age.  How do you know whether you’re doing the right kind and right amount of exercise, eating the right amount or right kinds of food?  Consult your personal trainer for a detailed training regime that will help you meet your fitness and healthy eating goals.  Having a personal trainer – some clients refer to them as ‘motivators’, ‘slave-drivers’, ‘personal cheerleaders’ or, well, ‘personal trainers’- can help you work hard and maintain a healthy lifestyle through all the challenges life can bring.  They’ll share with you all their tips of the trade, keep you motivated, and reinforce your positive body image so that you can continue to feel good and look good as you age.

Remember, YOU ARE WHAT YOU EAT on a cellular level, and your exercise routine will help you maintain control of your health and fitness level as you age.  You can remain functionally fit, avoid age-related diseases, and feel and look great.  It is in your power to be Forty-something, Female and Fit. If you desire guidance, cutting edge program designs or motivation, a personal trainer who understands the challenges that you are confronting – a personal trainer like Ray Wetterlund 3 - Might be just what you need!