Mid Pictures

Here are Marcy's mid Pictures... Can't wait to take the final ones!

Randy's Pics

I have been meaning to post Randy's pictures... Here they are! Great Job!

Before and After Pic

I was meaning to post these pictures 2 months ago when I took them! Anyway I thought these were some great results!

New Study Suggests Women Need 1 Hour Workout A Day

Ladies, if you're not planning on changing the way you eat, get ready for your daily hour-long workouts.

That's how much time women need to spend working up a sweat in order to maintain their current physiques, new research shows.

The study, published this week by the Journal of the American Medical Association, followed 34,079 healthy U.S. women between 1992 and 2007. The women were an average age of 54 and they gained an average of 2.6 kg during the course of the study.

"Women successful in maintaining normal weight and gaining fewer than 2.3 kg over 13 years averaged approximately 60 minutes a day of moderate-intensity activity throughout the study," the conclusion says.

The study says in 2008, U.S. federal guidelines suggested at least 150 minutes per week - about 21 minutes a day - of moderate-intensity activity for substantial health benefits.

Children should have at least 90 minutes of physical activity each day to stay healthy, the agency says.

New TopForm Products

Try the new TopForm Elite Supplements... Click on the picture or click HERE to learn about the 3 new products that TopForm just released. The initial feedback is amazing...the stuff is flying off the shelf at our office and the sales on the Web are through the roof, so check it soon!

Mike's Before and After Pics

Great Job Mike! Have Fun Golfing This Summer!

Great Job Rachel!

Great job on finishing your program and doing such a great job!

2010 TopForm Classic This Saturday

Buy Tickets Here!!!!

2010 Top Form Classic

Supporting Champions

Event Schedule

March 19th, 2010
Mandatory Weigh Ins & Height Check	3:00pm - 7:00pm	West Valley Gold's Gym
Dennis Wolf Meet and Greet	3:00pm - 7:00pm	West Valley Gold's Gym
March 20th, 2010
Mandatory Competitors Meeting	8:00am - 9:00am	Cottonwood High School
Pre-Judging Admission	9:00am	Cottonwood High School
Pre-Judging	9:30am	Cottonwood High School
Finals Admission	5:00pm	Cottonwood High School
Evening Finals / Dennis Wolf	6:00pm	Cottonwood High School
Venue Addresses
Cottonwood High School	5715 South 1300 East - Salt Lake City, UT

Making up for lack of sleep does not work!

According to a new study, trying to catch up on lost sleep by sleeping extra on certain nights such as on the weekends will do no good.
The study was carried out by a team of U.S. researchers who were led by Daniel Cohen from the Brigham and Women’s Hospital in Boston. The idea behind the study was to look into sleep deprivation, and what type of impact it has on people over the long-term.
The idea for many people is that if they sleep 5 hours one night, then 12 hours the next night, they can make up for their lost sleep.
The study though has found that this is not the case by any means, as a lack of sleep one night can seriously harm the performance of people.
A lack of sleep can lead to people being unable to be alert or pay attention. Overall, when people lose sleep, they may be more prone to put themselves or others at risk as they are not as awake or alert to act accordingly.
The authors of the study stated that an average person needs roughly 8 hours of sleep each night to be able to perform up to their potential.
Chronic sleep loss takes place when you only get around 4 to 7 hours per night for many nights in a row.
Catching up on sleep does no good though according to this study, as the impact on the performance of people is still constant no matter how much sleep they catch up on.
The study was unsure as to how many full night’s sleep were needed to completely make up for the chronic sleep loss.
The study was published in the journal Science Translational Medicine

Can't Get Enough Of This Vitamin D...It is great for your immune system!

According to a new study, vitamin D is key to building up your immune system to help fight away viruses and other infections.
The study was carried out by researchers from the University of Copenhagen, and has found yet another major health benefit to vitamin D.
It has been known for quite some time that there are many health benefits to vitamin D.
A deficiency of vitamin D has been proven to increase your risk of cancer, heart disease, as well as other diseases.
This latest study has added yet another major health benefit to getting enough vitamin D, improving your immune system.
Researchers revealed that getting vitamin D helps bulk up your immune system, triggering it to spring into action.
This is one major reason why the flu is so much more prevalent in the winter, as people cannot get out in the sun and are more prone to vitamin D deficiency.
Getting vitamin D helps produce antibacterial peptides which bulk up your immune system to fight away viruses such as the flu, infections, etc.
The study has found that those who get sufficient vitamin D are far more likely to be able to fight away viruses than those with a vitamin D deficiency.

Sugar in Foods...Scary

Of note, fruit has sugar as shown but it has less than many of the processed foods. Fruit is very healthy; a moderate fruit portion several times a day is great. I also liked the picture of the carrots. Carrots have a high Glycemic index, so some people think they should be avoided, however the amount of sugar is very low as shown in the picture. In other words, carrots have a low Glycemic Load, are low in calories (probably 35 calories in the serving shown) and are great to eat for weight management (and in general)