Archive for November, 2012

FitRanX – Level 4 – Workout 1


I hope everyone is having a good week. I was sad to hear about the passing of Zig Ziglar and I wanted to point out one of his quotes that have really stuck with me through out the years.

“You will get all you want in life, if you help enough other people get what they want.”

I try to remember that quote every morning when I wake up.

So if you have any questions at all, please let me know. I am here to help.

Today we are bringing you a Level 4 workout. This workout is a little more challenging then the rest we have put out. So do your best.

Fitness Ranking

Stay Motivated,

Sgt Rians


De-Stress Yourself With Oxygen, Water And Sunlight!

Oxygen, water and sunlight are the most basic life giving elements on this earth.

Without them we have no existence here, but our current lifestyles being so hectic, we seem to take it all for granted and not much thought goes into the fact that we need these elements daily to survive properly.
Our bodies are 70% water and we extract water from what we eat and drink.
No doubt you’ve heard that you should drink eight glasses of water per day.
This is true although some people may need even more than that.
Water is what hydrates you.
Drinks like coffee, sodas and alcohol will dehydrate you.
Not to say that you should never drink them, but if you do, then drink extra water to make up for it.

How do you know if you are dehydrated? Here are some tips:

English: U.S. Army Sergeant Kornelia Rachwal g...

1) If you push your finger down on your skin and it does not pop back up immediately but feels a bit mushy and comes back slower, then you are dehydrated.
2) If your urine is dark yellow and has an odor, then you are dehydrated. Urine should be fairly clear and odor free. Note: there are foods such as asparagus or b-vitamins that will give your urine a dark color but that is natural and nothing to worry about.
3) If you are fatigued, your skin is flushed or your lips or mouth is dry then you may be dehydrated.

Sunlight is another element that we need to survive.

We get lots of warnings that we need to protect ourselves from the sun and to use sunscreen and stay indoors as much as possible.
There is some merit to that, but we get vitamin D directly from the sun and you only need about 15 to 20 minutes to get that.
Plus if you are like most people, a few days of non-stop rain can be very depressing.
As soon as the sun comes up, your spirits rise dramatically.
Enjoying the sunshine can give you that boost, lift your spirits and make you feel better.
Relaxing in the sun, is a great way to de-stress.

Oxygen! Getting enough is vital, but alas, we have become shallow breathers and many more of us than you realize don’t get enough oxygen.

How, you say?

Well, just look at the couch potato watching TV all day, or people that have machines that do most of the work for us.
How often have you seen lawn maintenance personnel sitting on a lawn mower cutting the grass?
We used to get out and push. It was a huff and puff job but you certainly would be breathing hard afterwards.
Kids used to walk to school, now they take buses or get driven to school.
How many of us sit in an office all day working at our computers.
Then we go out for a sit down lunch, work some more and get home and relax in front of the TV for the rest of the night trying to unwind from the mental stress of the day.
Sleep and do the same routine the next day and the next day and so on.
When Do We Really Move Our Bodies?
There are a certain percentage of people that will go to the gym regularly or do cardio workouts.
For those of you already doing that, my hats off to you.
We need oxygen for all the cells in our bodies to be healthy.
The best way to do that is to move our bodies around and breath deeply.
Most exercise classes will get you there.
It does not matter if you do weights, yoga, running or walking.
Get yourself moving and breathing.

Meditating in Madison Square Park, Manhattan, ...

You can also do breathing exercises while sitting or lying down.
Get yourself comfortable and slowly breath in through your nose and then slowly release from your mouth.
Do this several times.
Take a break for a few minutes and do it again several more times.
If you have not tried meditating, you should.
I know, your thinking it’s a waste of time, it doesn’t do anything.
I challenge you to sit down, close your eyes, and focus on your breathing for 10 minutes.
Then tell me if you don’t feel relaxed and less stressed.
I even use an app that helps me meditate sometimes.
In short, drink water, breath deeply and get some sun (in moderation)! You’ll feel better!
Stay Motivated,
Sgt Rians
Click here for: Fitness Motivation

FitRanX – Level 2 – Workout 1

Hey FitRanXers,

It’s Monday, another week begins. It is the day where the slate from the previous week is wiped clean. It is a day of new beginnings. So we are starting this week with a level 2 workout. Remember if you have any question on the workout routine or if you would like to see something specific, let us know. I had a friend of mine email me yesterday about having hip pain, so what I am doing is putting together a special presentation video on hip therapy in just a few days. So if you have any questions do not hesitate to ask.

P.S. I am proud to announce that we have begun working on the FitRanX mobile app for you guys. Stay tuned for updates:-)

Fitness Ranking System

Stay Motivated

Sgt Rians

Are Water Filters Really That Important?

11/25/2012 3 comments

A very good question, are water filters important? In today’s society, life is very fast passed, so much to do and so little time to do it. Between work, family and all the things in between, we sometimes overlook the simple things that can make a big difference in our lives. Most people are health conscious these days, we try to eat right and exercise and drink a lot of water, which is good. But most of the time, people end up buying very expensive bottled water and don’t realize how much they are really spending, a bottle here, a bottle there, it adds up quick! There have been reports that bottled water isn’t even all that good for you, having impurities and even toxins from being stored in plastic. There is an alternative to this highly expensive way of getting our drinking water and that is finding a good water filtering system.

A Brita water filter.

When you take the time to look at what options exist for filtered water, you will see that it isn’t all that complicated to figure out and you will save a lot of money compared to what you spend on bottled water. Some people get scared when thinking of purchasing a water filter system. Maybe the price of the unit seems too high or the thought of having to install the unit and then do the maintenance turns people back to the easy way of just throwing their money away on bottled water. Let us examine this further and see if that way of thinking really makes sense or if purchasing a good water filter system is the way to go. We will ask the questions: How do know what unit is the best for my situation? What are the costs of owning a filtration unit and how will it save me money? What are the benefits I will receive from using water filtration over tap or bottled water? Are there different types of water filtration? We will look at these questions and see that the difference is great and filtering your water is the way to go.

First, there are many different water filter manufacturers out there and it is important to find an established company that has a good reputation. Since there is such a great push to being healthy and drinking plenty of water, there are many companies getting into the market and copying what good manufacturers have already put out there. A little research will help you to know the difference. Once you have found a good water filter company, it’s just a matter of deciding what you want out of your filtering system. Do you want to filter all the water coming into your house with a whole house unit, or just filter at point of use, such as the kitchen sink using a counter top water filter unit or faucet filter, maybe a shower filter or a combination of filters. Regardless of what you want to filter, a good water filter manufacturer will have what you need and be able to walk you through the process.

English: Images of bottled water

The cost of owning a water filter system can vary quiet a bit depending on the type of set up you want.Some people just want filtered water for drinking and cooking, in that case going with a counter top or under sink water filter unit is a good way to go and there are many variations to choose from ranging from around fifty to a couple of hundred dollars. If you are just looking to filter your shower water, there are very good shower filters at very reasonable prices, most around thirty to fifty dollars. A lot of people are looking to filter all the water coming into their house; this is called point of entry. There are many types of units for this purpose and a lot depends on the home you are putting the unit in, such as what type of water comes into the house, well or city water. Also, how big the house is, number of bathrooms and so on. These units can range from as little as a couple of hundred dollars to a few thousand. The money you will save by purchasing a water filter system is great! You will have an endless supply of clean filtered water for only pennies a gallon, the water filter will pay for itself in no time when you add up all the wasted money on bottled water. A whole house water filter unit can save you an untold amount of money by protecting your water pipes and all the appliances that use water by keeping sediment, lime and calcium build up and rust out of the system.
Other benefits of filtered water over tap are many. Of course your water will taste better and be healthier for you by taking out the chlorine, fluoride and other chemicals that are added to city water, but there are even more benefits to talk of. A good shower filter will make your skin and hair softer and smoother, good for people with sensitive skin or allergies. The human body is made up of over 70 percent water and showering in unfiltered water allows the body to absorb harsh chemicals like chlorine and THMs that are harmful and the steam from using hot water causes chlorine to be inhaled if no filter is used. Also, your clothes will be brighter and softer especially if used with a water softener.
There are different kinds of water filtration, the most popular are a system that uses filters or a reverse osmosis unit. A traditional water filter system has the most options of filtration as there are sediment, carbon, fluoride and media packed cartridges. It is important to use a filter that has GAC (Granulated Activated Carbon), KDF-85 and KDF-55. It is easier to develop a system that will best suit your needs. Reverse Osmosis water filter system usually will cost more and does have some limitations. It requires more maintenance and is limited to a certain amount of water it can produce per day and may end up wasting more water than it produces. Although, many people say that the water has a better taste and this is because reverse osmosis water filter system also removes dissolved mineral contents which can cause a bitter taste in some water.
A water filter system can greatly affect your life in many positive ways, most importantly by giving you better health, it will also save you lots of money from purchasing bottled water and keeping your pipes and appliances in good working order.
Stay Motivated,
Sgt Rians

FitRanX – Level 3 – Workout 1

Happy Turkey Day FitRanXers,

The best thing to do to get this day going, is to hit your workout early. That way your boosting your metabolism before you put yourself into a food coma.:-) Here is your Level 3 workout for today. Have a Happy Thanksgiving!

If you would like more information on the FitRanX fitness ranking system, go to: Fitness Ranking

Fitness Ranking System Level 3 – Workout 1


Stay Motivated,

Sgt Rians

Eating Do’s And Don’ts For Thanksgiving

Hey FitRanXers,

With Thanksgiving just 1 day away and the holiday season around the corner I know how hard it is to resist all the celebrative eating and drinking (and the weight gain that comes with it) so I put together an awesome guide to eating during the holidays.

You DON’T have to totally deprive yourself during the holidays but you DO have to have some willpower to say no!

DON’T try to convince yourself that you’re going to eat less after the holiday event therefore it’s ok to eat what you want during the event. You will not have as much motivation to diet once the event has passed.

DO eat less for the 3-5 days leading up to the event. When the event takes place, you’ll look and feel better than you originally expected and you will feel less guilty when you enjoy yourself at the celebration.

DO dress sexy. Wear something tight, do your hair up, put on your highest heels etc. This way you will feel less likely to indulge in a huge dinner.

DON”T drink wine or beer. Go for hard alcohol if you must have something. Why? Because you can nurse a hard drink all night, but with wine and beer there’s a higher chance you will want another.

DO position yourself as far away from the appetizer table as possible.

DON’T sit in front of the TV. What’s on TV this thanksgiving? An awesome football game. What’s in front of the TV? Most likely a table with snacks. If you really want to watch the game then do it standing up or follow the tips #here#

DO bring your own dish to the occasion. Nobody has to know that it’s healthy or low calorie but at least you’ll know how many calories it has and you will have something to snack on.

DO send people home with food if you are hosting a party.

DO sit at the table as far from the unhealthy food options as possible. If you have to keep standing up, putting your drink down and reaching across Aunt Margaret to grab a piece of bread you’re not going to have as many pieces as if it was right in front of you.

Stick to these guidelines and I promise you will keep the weight off while everyone around you gains another 4-8 pounds!

Stay Motivated,

Sgt Rians

FitRanX – Level 1 – Workout 1

11/20/2012 2 comments

Hey FitRanXers,

It’s finally here! Our first installment of our FRX Video Training Series. Make sure to subscribe to our video channel so you get the latest workout videos as soon as we release them. Be prepared for a Level 3 workout coming at you on Thursday.

If you would like more information on the FitRanX fitness ranking system, go to: Fitness Ranking

Fitness Ranking System Level 1 – Workout 1

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