Finding The Best Spotter

Ask Glen!

Q. Glen, I get a little nervous when lifting heavy weights. Can I trust any body in the gym to spot me?

A. No! Spotting is an important part of lifting weights safely. Make sure you and your spotter are on the same page before you begin your exercise. For example, tell your spotter if you'd rather he/she help you by pushing underneath your elbows or wrists and find out what your spotter prefers when it's his/her turn. Also, make sure you determine how you want to be encouraged. Some people work best with a screaming partner egging them on, and others prefer a quieter form of encouragement. Finding a good spotter can help take your workout to the next level.

Glen's Bottom Line: trust your workout partner.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions ?
Ask Glen!

Super Foods

Ask Glen!






Q. Glen, What are Super Foods?


A. The best way to feel super good is to incorporate super foods into your daily diet. What makes a certain food go from good to super? They are foods that play an integral role in preventing diseases by providing our bodies with health benefits beyond those of more common foods. Try adding a few of these superfoods: blueberries, oranges, spinach, sweet potatoes, broccoli, citrus fruit, wild salmon and tomato. Incorporating a variety of these foods to your diet will help you maintain weight, fight disease and extend your lifespan.


Glen's Bottom Line: What You Should Be Eating! ( Is Super Foods)


Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !


My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health



Any questions ?
Ask Glen

A Gym Necessity

Ask Glen!

Q. Glen, How can I make my visit to the gym healthier?

A. bring the Ultimate Gym Necessity! A towel.......A towel is your best friend at the gym. Everyone should use proper gym etiquette, and wiping off your machine after you've used it tops the list. Towels are also great for reserving your spot on a certain machine if you need a short break. Yet another great use for a towel is for your own protection from other gym-goers who forgot to bring their own towels. If you have your own towel handy, you never have to worry about having to soak up the previous user's sweat!

Glen's Bottom Line: Protect yourself ! Bring a towel.......

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?

Ask Glen!

Get with the Program

Ask Glen!

Q. Glen, How do I get with a diet program?

A. Here how, Get a support network. Having people to support you in your weight-loss endeavors is crucial. Many individuals who go on a diet feel isolated from those around them, especially at lunches, parties and other special occasions. Recruit friends, family and co-workers to help you with your goal. Explain to them that you're trying to lose weight and would appreciate their support along the way. Their encouragement will help you triumph -- even when the going gets tough or you think about calling it quits.

Glen's Bottom Line: Get people involved in your weight lose efforts!

Any personal health questions or problems mental or physical or before starting any nutritional or exercise program. Please consult your physician !


My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions ?
Ask Glen!

Calcium Check..............

Ask Glen!

Q.Glen, I work at hard! I wory about my bones, should I take extra calcium ?

A. Yes,Make sure you're getting enough calcium. Of all the minerals the body absorbs, you're most likely to come up short in your supply of calcium. Unfortunately, this mineral is essential as far as strengthening bones, helping muscles contract and regulating contractions of the heart. Most surprisingly, calcium plays a role in maintaining a healthy weight. The recommended daily calcium intake is 1,000 mg a day. Get your daily dose of calcium through food or supplements.

Glen's Bottom Line: Got Milk?

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?
Ask Glen

Get Established: Your One-Stop Shop For Dining

Ask Glen!

Q. Glen, I eat everywhere I can is there a remedy?

A. It's crucial that you establish one set area for eating your meals, preferably the kitchen or dining room. By prohibiting yourself from snacking in the family room or bedroom, you'll be less likely to engage in mindless eating. You'll also be more likely to concentrate on chewing slowly and enjoying your meal.

Glen's Bottom Line: Eat @ the dinning room or kitchen table!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?

Ask Glen!

Soy Can Save Your Life!

Ask Glen!

Q. Glen, Is Soy really good for you?

A. Reap the benefits of soy. Soy beans contain protein and are chock full of calcium, iron, zinc, fiber, omega 3 fatty acids and other health-enhancing components. In addition to improving heart health, preventing cancer and strengthening bones, soy also lowers cholesterol. Soy milk, soybeans, textured soy protein and tofu are all great sources of this food.

Glen's Bottom Line: Eat more Soy!

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer

Founder:

Ask Glen! Fitness Builders, Clean, Lean & Mean & G350, G180, G90

678-294-5196

mailto:AskGlen@aim.com

The Most Important Meal of the Day

Ask Glen!

Q. Glen, Should I eat breakfast everyday?

A. Yes! Eat breakfast every morning. You've heard it's the most important meal of the day, and it is. Research indicates that women who eat cereal on a regular basis weigh nine pounds less than those who rarely eat cereal or don't eat breakfast at all. Eating breakfast provides the body with nourishment and prevents overeating throughout the rest of the day. Start the day off right by consuming a balanced, nutritious morning meal.

Glen's Bottom Line: Hey Mom! What's for Breakfast?

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist

NASM Certified Personal Trainer

ACSM Certified Personal Trainer

Founder:

Ask Glen! Fitness Builders, Clean, Lean & Mean & G350, G180, G90

678-294-5196

mailto:AskGlen@aim.com

Boost Your Metabolism!

Ask Glen!

Q. Glen, Does drinking alot of water affect your weight?

A. Drinking too little can actually hamper your weight-loss efforts. Dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day. After a year, you might weigh 5 pounds more simply because you didn't drink enough water. Maybe even more important than how much you drink is how often you drink it. Frequently sipping small amounts works better than chugging eight ounces all at once.

Glen's Bottom Line: Get a Drink! of water....

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer

Founder:

Ask Glen! Fitness Builders, Clean, Lean & Mean & G350, G180, G90

678-294-5196

mailto:AskGlen@aim.com

Save Calories At Meals

Ask Glen!





Q. Glen, I am so hungry by the time I eat that I eat everything, Any suggestions?


A. Drink a glass of water before you eat. Many times we go into a meal feeling famished. Consuming eight ounces of water 30 minutes before you sit down to eat works wonders. The water fills you up and you won't be as hungry when your meal is served. In turn, you'll be less likely to overeat. Water eases cravings and controls hunger without costing you any calories.


Glen's Bottom Line: Drink Water


Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style


Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?
Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer


Founder - Ask Glen! Fitness Builders, Clean, Lean & Mean & G350, G180, G90


678-294-5196

AskGlen@aim.com

Diet News You Can Use

Ask Glen!



Q. Glen, Any start your day off right exercise tips?


A. Yes,Go get your newspaper. Be in charge of your own paper route. Instead of having the daily paper delivered to your doorstep, use this as an opportunity to get some exercise. Walk down to the newspaper box in front of your neighborhood or take a stroll to the local 7-Eleven. There's nothing better than starting your day off with a brisk walk. By fetching your own paper, you're actually killing two birds with one stone.


Glen's Bottom Line: Walk!!!


Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?
Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer


Founder

Ask Glen! Fitness Builders, Clean, Lean & Mean & G350, G180, G90


678-294-5196


mailto:AskGlen@aim.com

Must Read: The Truth About Trans-Fat

Ask Glen!

Q. Glen, What aout Trans-Fats? Are they that bad?

A. Eliminate trans fats from your diet. Trans fats have earned a bad reputation over the last year, and rightly so. Used to increase shelf life and flavor, trans fat is made when hydrogen is added to vegetable oil. In essence, the trans fats found in margarine, cookies, crackers and other snack foods are harmful to your health. They raise cholesterol levels which contribute to heart disease. For a long time, trans fat levels slipped by under the radar. However, the FDA has made it a law that manufacturers must now disclose trans fat levels in the nutritional values. Although there is no recommended daily value assigned to trans fat currently, the general rule for saturated fat and cholesterol is that 5% or less is low and 20% or more is high.

Glen's bottom line:No Trans Fats Period!!!

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?

Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist

NASM Certified Personal Trainer

ACSM Certified Personal Trainer

Founder - Ask Glen! Fitness Builders, Clean, Lean & Mean & G350

678-294-5196

askglen@aim.com

Make A Weigh-In A Day

Ask Glen!

Q. Glen, Should I weigh myself everyday?

A. Many experts believe that weighing yourself on a daily basis is a bad idea. They claim that your weight fluctuates and watching the number on the scale yo yo can be discouraging. However, one study begs to differ. Research conducted by the University of Minnesota showed that individuals who weighed in on a daily basis lost 12 pounds over two years while those who checked the scale on a weekly basis dropped just six pounds. In addition, the dieters who weighed in daily were also less likely to regain the weight.

Glen's Bottom Line: Carry your own weight! On a scale......

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?

Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer

Founder - Ask Glen! Fitness Builders, Clean, Lean & Mean & G350

678-294-5196

askglen@aim.com

The Hidden Danger In Frozen Foods

Ask Glen!

Q. Glen, I am on weight watchers frozen foods their great but are there any hidden dangers?

A. Frozen entrees are a dieter's best friend...and with good reason. They're convenient, low in calories and come in a variety of meals. Even better, these ready-made meals fit with just about any weight loss plan. However, there is a downside with stocking up on frozen foods. A typical frozen entrée can be loaded with sodium. For example, one popular brand offers a chicken fettuccini entrée that contains 700 milligrams per serving. Too much sodium is problematic for individuals with high blood pressure or other health conditions that necessitate a low salt diet. Your best bet is to check the nutritional values on each meal before selecting an entrée.

Glen's Bottom Line: Watch your salt!!!

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?
Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist

NASM Certified Personal Trainer

ACSM Certified Personal Trainer

Founder - Ask Glen! Fitness Builders, Clean, Lean & Mean & G350

678-294-5196

askglen@aim.com

Keep Your Hands Busy

Ask Glen!






Q. Glen, I am a women and I find that when I am doing nothing I pick up little snacks! I am gaining weight...Any suggestions?

A.There's an old saying that the devil makes work for idle hands. It's a sentiment with which many dieters would agree -- especially those who are constantly shoveling food into their mouths during any downtime. Instead of using spare time to pack on the pounds, do something handy. Take up knitting or scrapbooking. Surf the internet. Find an activity that keeps your hands occupied so you'll be less likely to reach for a snack.

Glen's Bottom Line: Do something with your hands!! But do not eat!!!!

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.
Any questions?

Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer

Founder - Fitness Builders, Ask Glen! Clean, Lean & Mean, G350
678-294-5196

mailto:askglen@aim.com

The Benefits of Having A Mouth Full

Ask Glen!

Q. Glen, I am watching what I eat but every time I cook for me or my family I taste everythin. I am preparing! Any suggestions?

A. Full When you're preparing a meal, it's far too easy to graze. Many times the hand-to-mouth movement is done almost subconsciously. Maybe you feel obligated to put your meal to a taste test -- before, during and after preparation. Whether you're paying attention to the unnecessary nibbling or not, one thing is for certain -- those calories still add up. To prevent yourself from engaging in grazing, chew on a stick of gum while you're working in the kitchen. You'll be less likely to sample if you're mouth is already moving.

Glen's Bottom Line: Chew Gum while cooking!

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health!

Any questions?
Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist

NASM Certified Personal Trainer

ACSM Certified Personal Trainer

Founder - Ask Glen! Clean, Lean & Mean

678-294-5196


mailto:askglen@aim.com

Hire A Personal Trainer !!!

Ask Glen!

Q. Glen, It's a new year and I am ready to live healthy! I want to work out correctly but I do not feel to comfortable in the gym! What can I do?

A. Can't get comfy in the gym? Don't have the motivation to work out at home? When you've tried everything else to fire up your exercise engine and nothing has worked, maybe it's time for a personal trainer. You'll pay a price but that well-spent money will provide you with the guidance you need. A fitness professional can help you get started with an effective exercise regimen. They'll serve as your leader and provide you with the know-how to work your way around the gym. Follow their advice and you'll have all of the tools you need for an effectual workout.

Glen's Bottom Line: Hire A Trainer! I Have One!!!

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?

Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer

Founder - Ask Glen! Clean, Lean & Mean
678-294-5196

mailto:AskGlen@aim.com

The Sleep and Weight -Loss Connection

Ask Glen!



Q. Glen, Does sleep affect my weight?


A. Sleep easy. Many people aren't aware of the correlation between getting enough rest and losing weight. One study shows that lack of sleep disturbs metabolic and hormonal process, increasing hunger and making it harder to drop those extra pounds. Another study showed the less people slept, the more they weighed. Try to get seven to nine hours of shut-eye a night.


Glen's Bottom Line: Go to Bed!!!


Ask Glen!


An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style


Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health.


Any questions?
Ask Glen!



Fitness Builders


Glen Edward Mitchell


AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer


Founder - Ask Glen! Fitness Builders, Clean, Lean & Mean & G350, G180, G90


678-294-5196


AskGlen@aim.com

Do You Know Your Peak Time?

Ask Glen!





Q. Glen, When Should I Exercise?


A. Some of us are early birds, and some of us want to shoot the early birds for being so chipper in the morning. When it comes to exercising, it's important to be aware of your body's natural clock. If you don't like waking up at the crack of dawn, then don't set your goal to go to the gym at 5 a.m. Pick the time when you feel the strongest and most energized to exercise. You will be more likely to stick to your fitness goals.


Glen's Bottom Line: Listen to your body!




Ask Glen!


An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style


Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!


My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?
Ask Glen!

Fitness Builders
Glen Edward Mitchell
The WorkOut GEM

AMA Certified Nutrition Specialist
NASM Certified Personal
TrainerACSM Certified Personal Trainer


Founder - Ask Glen! Fitness Builders, The WorkOut GEM Clean, Lean & Mean & G350, G180, G90


678-294-5196

mailto:askglen@aim.com

Pool Your Fitness Resources

Ask Glen!

Q. Glen, I need a low impact exercise routine where I can sweat and get a total body workout! Any suggestions?

A.Ever wondered if it's possible to sweat in the water? Sign up for a water aerobics class and find out. Water workouts can help reduce body fat, tone and build muscles, increase flexibility, burn calories, and help build endurance. Water workouts allow you to exercise every muscle and every joint in the body all at the same time. Another benefit is that it's hard to get overheated in a pool. The water cools off your body the entire time you are performing your routine. People of all ages and fitness levels can enjoy water workouts because they're low-impact.

Glen's Bottom Line: Get wet!

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?
Ask Glen!

Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist

NASM Certified Personal Trainer

ACSM Certified Personal Trainer

Founder - Ask Glen! Fitness Builders, Clean, Lean & Mean & G350, G180, G90

678-294-5196

mailto:AskGlen@aim.com

Grow A Great Body

Ask Glen!




Q. Glen, I workout every day What else can I do?


A. Stop searching for a great workout and step into your own backyard. A day of heavy yard work will not only leave your neighbors jealous of your beautiful lawn, but also of your fit body. Mowing the lawn, raking leaves, gardening, shoveling dirt and picking weeds result in big-time calories burned. Another great bonus of using yard work for exercise is that you simply get to enjoy the fresh air and being outdoors

Glen's Bottom Line: Get the yard work done!!


Ask Glen!


An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style


Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health.


Any questions?Ask Glen!


Fitness Builders

Glen Edward Mitchell

The WorkOut GEM

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer

Founder:

Ask Glen! Fitness Builders, The WorkOut GEM Clean, Lean & Mean & G350, G180, G90

678-294-5196

AskGlen@aim.com

Lighten up! Laughter Helps You Lose...........

Ask Glen!

Q. Glen, I work out real hard I am serious about my exercising ! What else can I do?

A. Always save room for the most enjoyable abs workout there is: laughter. Let's face it, exercise can be downright hilarious. The good news is that in order to get in shape, everyone is in the same boat. Jumping around from side to side, flexing muscles and sweating out aggression is all part of the fun. Before you get too serious lifting those heavy weights, remember to stop and have fun with your workout. A good laugh is a great way to boost energy levels and help you release stress.

Glen's Bottom Line: Smile! And Laugh Some Time!

Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?Ask Glen!

Fitness Builders

Glen Edward Mitchell

The WorkOut GEM

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer

Founder:

Ask Glen! Fitness Builders, Clean, Lean & Mean & G350, G180, G90

678-294-5196

mailto:askglen@aim.com