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)

Vitamin D You Might Not Be Getting Enough

Recently I have had a few clients tell me that when the had their blood tested at the doctor, the findings indicated that they were low in vitamin D. Here is some helpful information about the vitamin...

Vitamin D is naturally produced by the human body when exposed to direct sunlight. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis in the skin, and it is important for individuals with limited sun exposure to include good sources of vitamin D in their diet. Extra vitamin D is also recommended for older adults and people with dark skin. Individuals having a high risk of deficiency should consume 25 μg (1000 IU) of vitamin D daily to maintain adequate blood concentrations of 25-hydroxyvitamin D.^[2]

As civilization and the Industrial Revolution enabled humans to work indoors and wear more clothes when outdoors, these cultural changes reduced natural production of vitamin D and caused deficiency diseases. In many countries, such foods as milk, yogurt, margarine, oil spreads, breakfast cereal, pastries, and bread are fortified with vitamin D₂ and/or vitamin D₃, to minimize the risk of vitamin D deficiency.^[28] In the United States and Canada, for example, fortified milk typically provides 100 IU per cup, or a quarter of the estimated adequate intake for adults over age 50.^[2] A 1992 study, however, found that the actual vitamin D content of milk varies widely. Supplementation of 100 IU (2.5 microgram) vitamin D₃ raises blood calcidiol levels by 2.5 nmol/litre (1 ng/ml).^[29]

Natural sources

Fatty fish, such as salmon, are natural sources of vitamin D.

Natural sources of vitamin D include:^[2]

• Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng)
• Fatty fish species, such as:
  • Herring, 85 g (3 ounces (oz)) provides 1383 IU
  • Catfish, 85 g (3 oz) provides 425 IU
  • Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
  • Mackerel, cooked, 100 g (3.5 oz]), 345 IU
  • Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
  • Tuna, canned in oil, 85 g (3 oz), 200 IU
  • Eel, cooked, 100 g (3.5 oz), 200 IU
• A whole egg, provides 20 IU
• Beef liver, cooked, 100 g (3.5 oz), provides 15 IU
• UV-irradiated mushrooms (Vitamin D₂)^[30][31]

In the United States (U.S.), the 100% Daily Value used for product labels is 800 IU/day (as of new 2009 data) and typical diets provide about 100 IU/day. Although milk is usually fortified, the average daily consumption by most Americans is insufficient in obtaining levels of vitamin D recommended by various medical authorities.^[32] While adequate intake has been defined as 200 IU/day for ages infant to 50, 400/day for 51-70, and 600/day over 70, the American Academy of Pediatrics argues that these recommendations are insufficient and recommends a minimum of 400 IU, even for infants.^[33] The NIH has set the safe upper limit at 2000 IU, but acknowledges newer data supporting a UL as high as 10,000 IU/day.^[34] Some experts have recommended greatly increasing vitamin D intake. ^[35] The Institute Of Medicine is revisiting vitamin D and calcium recommendations with a report expected to be released before the end of summer 2010.^[36]

Vitamin D malnutrition may also be linked to an increased susceptibility to several chronic diseases, such as high blood pressure, tuberculosis, cancer, periodontal disease, multiple sclerosis, chronic pain, seasonal affective disorder ^[44][45], peripheral artery disease^[46], cognitive impairment which includes memory loss and foggy brain,^[47] and several autoimmune diseases including type 1 diabetes (see role in immunomodulation).^[8][25] There is an association between low vitamin D levels and Parkinson's disease, but whether Parkinson's causes low vitamin D levels, or whether low vitamin D levels play a role in the pathogenesis of Parkinson's disease has not been established.^[48] A resurgence of interest in vitamin D deficiency has led to continued studies on the topic and a focus on educating the consumer on the prevalence and degree of deficiency among the general public.^[49]

I would recommend clients to supplement with extra vitamin d unless they are in the sunlight quite often. I would recommend around 1000-2000 iu a day taken in smaller doses at several intervals! The TopForm Be a Man multivitamin and the TopForm Pretty on the Inside Women multivitamin each contain around 400 iu

Great Job!!!

My Client Liz just finished her program....now its time for her to hit the beach! Great Job...keep up the hard work!