In The Zone, Vol. 1, No. 5
——————-> 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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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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Healthy Express Cookbook:
101 Fresh, Light & Quick Dinners
Eating healthy doesn’t have to be difficult
or time consuming… or taste bland!
www.PhitZone.com/HealthyExpress
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PhitZone.com Todd Boyer, Editor
Rebecca Boyer, Editor
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