In The Zone, Vol. 1, No. 5

December 8th, 2008

phitzone

——————-> IN THE ZONE <——————-

PhitZone.com

Phitness At Your Phingertips

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Vol. 1, No. 5 December, 2008

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In This Issue:

-From the Editors

-This Just In

-A Few Moments With: Paul Anderson

-Gym Bag: Meditation Basics

-Event Report: Toys For Tots Boot Camp

-On the Plate: Whole Wheat Banana Bread

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FROM THE EDITORS

High Calorie Days

Once again the silly season is upon us, and we all

know what that means; Lots of really good food.

When somebody is eating with a calorie deficit in

order to lose weight, it is important to have a

refueling day. I have heard some call this a cheat

day, but I despise that phrase. The negative

connotation makes one feel that they are doing

something wrong. I prefer to just think of this as a

high calorie day. This is nothing more than one day

per week where we eat at, or just below the

maintenance level, known as Basal Metabolic Rate (BMR).

During this time of the year we have to work even

harder to avoid those temptations, but it is just as

important to enjoy one’s self. So I say enjoy a little

of the holiday spoils, but remember, moderation is the

key. Watch portion sizes, and no seconds. Take the

opportunity to plan any Holiday festivities as your

“high calorie” day.

Also, keep any alcohol consumption to a minimum, if

any. If you do decide to indulge in an adult beverage,

keep away from the eggnog, and stick to a light beer,

or wine. Have a happy and safe Holiday Season, and

we will see you in 2009!

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THIS JUST IN:

According to a recent article on the Wall Street

Journal‘s online edition, the Food and Drug

Administration (FDA) has found the chemical melamine

in a US manufactured infant formula. The FDA has found

the chemical in samples of nutritional and medical

supplements as well.

Melamine has been found to be relatively harmless in

small doses, however it has been linked to fatal renal

(kidney) failure when combined with cyanuric acid, as

happened in 2007 when some bands of dog and cat food

were contaminated by the two compounds.

Melamine is used to make various products such as

glues, housewares and flame retardants. While cyanuric

acid is used as an additive to disinfect some animal

feeds and drinking water.

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It was recently reported on ScienceDaily.com that a

fear of Hypoglycemia keeps many people with Type 1

diabetes from being active or exercising.

The article refers to a study conducted at the

Universite de Montreal by Dr. Rabasa-Lhoret and Anne-

Sophie Brazeau, who co-authored the report.

The study found that roughly half of the one hundred

participants understood how insulin is metabolized and

processed in the body. The individuals that did have

this knowledge were less likely to avoid exercise.

This information is critical to adapt insulin and food

intake in order to prevent hypoglycemia brought on by

exercise.

It was also discovered that those with the greatest

fear of exercise had the worst control of their

diabetes.

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A Few Moments With:

Paul Anderson

This month we visit with Paul Anderson, owner of

ProLango Consulting Inc. (www.prolango.com). ProLango

utilizes a combination of psychology and communication

techniques to improve results and increase performance

for the long run.

ITZ: Please list any applicable schooling achievements,

professional accomplishments, etc.

PA: While my original studies were in Computer

Engineering and Information Technology, my interests

in Psychology lead me to get certified in elements of

business psychology. I studied Integrative Psychology,

Neuro-Linguistic Programming, Time-Empowerment

Techniques, Business Hypnosis, and other disciplines

through the American Pacific University.

ITZ: What led down this path?

PA: ProLango’s tagline is “Excellence From The Inside

Out”. What that means is that we all have the

capabilities to succeed and achieve anything we want

in life. What’s in between us is psychology (or

mindset, such as beliefs, values, etc), and strategy.

ProLango combines psychology and strategy to help

individuals and companies achieve Excellence.

ITZ: Tell me a little about ProLango.

PA: From an early age I was interested in helping

others. Naturally adults, classmates, and family

members felt comfortable expressing their problems

and by working together I would help them resolve

them. What I didn’t know then, but I fully understand

now, was that I happened to use techniques such as

reframing which helps shifts someone’s focus from the

problem to the solution. I guess it was meant to be.

ITZ: Who influenced you?

PA: My early mentor was my grandfather and Tony

Robbins. I’ll share both stories. My Great grandmother

passed away giving birth to my grandfather. My great

grandfather resented this and kicked out my

grandfather into the streets at age 14 and said go to

The next major town and make money and send it to your

brothers and sisters. My grandfather went from

sleeping in the streets, eating from dumpsters to

becoming a multi-millionaire owning an international

tool’s business, three factories, and lots of

commercial/residential real-estate. He was an example

of what was possible. Tony was an example in the way

that he was able to articulate and help me understand

the strategies my grandfather put in place that got

him that high level of success. That’s what interested

me in psychology.

ITZ: What is Performance Coaching, and how does it

apply to the individual?

PA: Performance Coaching in the corporate sense is an

HR term geared toward an employee’s performance in the

workplace, say achieving the quarterly goals of the

company. Outside of corporations, Performance Coaching

is for individuals, athletes, entrepreneurs,

politicians, etc looking to get to the next level.

There is only so far we can travel by ourselves before

we hit our personal barriers. Trained Performance

Coaches work with the psychology of the individual to

help expand their belief systems and help them focus

on new results. They then give them the tools and

strategies to help them succeed. Most coaching is

thought in the realm of sports (think Tiger Woods, or

Olympic athletes) however these days politicians,

business executives, small business owners, and even

people looking to get a new career hire performance

coaches to bust through their personal barriers and

achieve the next level of success. For example former

US President Bill Clinton hired Tony Robbins to help

him win the elections after his bad-PR. Executives and

mid-level managers have hired me to help them move up

the corporate ladder and help double and/or triple

their incomes. Currently I’m working with companies to

help performance coach teams and executive management

to make fundamental, yet lasting changes within

organizations.

ITZ: Advice that everybody should follow?

PA: Not everyone needs a performance coach; especially

since there is a bit of a premium to pay for it so one

would have to have great goals in order to justify the

cost/time involved for the process to be successful.

What everyone must do is build relationships with the

next set of individuals you’re aspiring to become for

yourself. For example, if I’m an individual

contributor in a company and would want to run the sales

department, I must start spending time with the Sales

manager. I go a step further and build relationships

with the Director Sales and VP of Sales. In fact this

was my primary strategy to move up the corporate

ladder and go from a minimum wage job of $5.15/hr to

breaking 6-figures in only 3 years. Now one would ask,

how might I network with someone that’s higher level

than me (i.e. more money, social status, fame, better

physiology or game (if in sports))? One thing you’ll

learn about networking is that everyone needs

something so if you can find ways to satisfy their

needs, you’ll become valuable to them and they’ll want

to spend time with you. Here is what happens when you

spend time with the next caliber of people. Through

their conversations, behaviors, and daily actions,

they start to expand your mindset and belief systems

about what’s possible. (Essentially) they become your

indirect Performance Coach. If I can stress one skill

in life, it’s relationships. My grandfather built his

business solely on relationships alone. If you need to

achieve anything in life, chances are you’ll need

someone’s help in getting it (connections, raising

capital for business, etc). The key is to network

before you need anything from this source, so you

better start today. Read the book “Never Eat Alone” by

Keith Ferrazi (one of the most connected individuals

internationally according to “Inc.” Magazine).

ITZ: What do you do to relax?

PA: I read books, go to the driving range, or watch

a movie with my wife. I also find meditating helpful.

The good news is due to the business I’m in and the

attitudes I’ve been able to shift within myself, I

don’t really get stressed or it doesn’t last for any

longer than 1 hour. That’s to say I’m relaxing most of

the time. It didn’t use to be this way though!

ITZ: Favorite book/movie?

PA: My favorite movie is “Men of Honor” with Robert De

Niro and Cuba Gooding Jr. Cuba played the role of the

first African-American Navy diver and it’s just a

great example of overcoming obstacles. My favorite

book so far is “Never Eat Alone” because for once it

actually teaches you practical steps you can put to

use immediately to transform your career/business.

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GYM BAG

Living The Calm Life:

Meditation Basics

By T. Boyer

There is a calming effect that comes with the

practice of meditation. You do not have to subscribe

to the eastern religions or philosophy to enjoy the

benefits of meditation.

Meditation breaks down to an art of concentrating on

one’s breathing. That is pretty much it. What I

describe in the following is a simple practice that I

learned, and continue to follow. Choose a time that

best fits your schedule. For me it is first thing in

the morning, which is a fantastic way to start the

day.

Begin by sitting with your back straight. Some prefer

to sit on the floor with their legs crossed. I find it

more comfortable to sit in a chair. Whatever you

choose, just remember to maintain good posture.

Either with your eyes closed (don’t fall asleep), or

with them just slightly closed, begin by inhaling a

deep, cleansing breathe in through the nose. Slowly

exhale through the mouth while quietly counting “one”.

Continue this until you reach “five”, and then repeat

this process.

If at some point your mind begins to wander and you

lose your place, just start over again at one. The

time will pass quickly, and because of this I

recommend setting an alarm to sound to go off at a

specified time.

This simple method of meditation works wonders when

you relax, keep good posture and concentrate on your

breathing. Have fun, and let me know how it works for

you.

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Jim Datsoulis’

The Elite Body

Breakthrough strategies for a superior body

www.PhitZone.com/EliteBody

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EVENT REPORT

Toys For Tots Fitness Boot Camp

Presented by Motivational Personal Training

By T. Boyer

Over the last few years the fitness boot camp style of

working out has become very popular. I, personally,

have been wanting to try one. Well, I have good news;

I did it!

While visiting in the lovely city of San Antonio, TX,

I came across the website of Nicholas Woods

(www.sampt.com), where there was a boot camp scheduled

for November 22nd to benefit Toys For Tots. It was a

free activity (my favorite kind), and all that was

required was to donate a new toy. It does not get any

better than to participate in a group workout along in

addition to helping a great organization like Toys For

Tots.

We met early in the morning in the northern hill

country of San Antonio at Barbara Bush Middle School.

After meeting Nicholas, his crew, a United States

Marine Corp representative, as well as a few of the

twenty or so participants, we headed out to the

football field and track to begin.

Things got under way with a little warm up of lunges,

high knees and butt-kickers (slow jog while kicking

yourself in the backside). Then it was time to get

down to business. The Captain lead us on a run around

The track, and this was followed by a circuit of

push-ups, jumping jacks, crunches and squats, followed

By another lap and a final circuit of planks, mountain

climbers, leg lifts and squats. Nicholas wrapped

things up with a nice round of cool down stretching.

The group reconvened for some sliced apples, water and

a drawing for door prizes. When all was said and done

we completely filled a Cadillac with toys for some

very special children, and had a fantastic training

session that I felt for a few days.

I want to thank Nicholas, his family, and his staff

For putting on a fantastic event for such a great

cause. If you are in the San Antonio, TX area next

Year around this time, be sure to check this out. For

That matter, if you are in the area and you need a

Great trainer, go to www.sampt.com. There is contact

information on the website.

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ON THE PLATE

Whole Wheat Banana Bread

By R. Boyer

INGREDIENTS

1/3 cup canola oil

1/2 cup honey

1 teaspoon vanilla extract

2 eggs

4 medium bananas

1 3/4 cups whole wheat flour

1/2 teaspoon salt

1 teaspoon baking soda

1/4 cup hot water

DIRECTIONS

In a large bowl, beat oil and honey together in a

large bowl. Mix in the eggs, bananas and vanilla. Next,

add the flour and salt. In a separate bowl, mix the

baking soda to hot water, and add to batter. Add a

light spray of non-stick spray to a 9″ x 5″ loaf pan,

and add batter.

Place in a 325 degree preheated oven, and bake for

About 50 minutes. Cool on wire rack for 1/2 hour

before slicing into slices roughly 3/4″ slices.

NUTRITION

per serving

Calories – 210.9

Fat – 7.2 g

Saturated Fat – .8g

Polyunsaturated Fat – 2.0g

Monounsaturated Fat – 3.9g

Sodium – 212.4mg

Carbohydrate – 34.9g

Dietary Fiber – 1.5g

Protein 3.2g

**Note**

Nutritional values calculated at sparkrecipes.com.

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or time consuming… or taste bland!

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PhitZone.com Todd Boyer, Editor

Rebecca Boyer, Editor