How to Lose Weight (FAT)!

"Lord, your discipline is good, for it leads to life and health. You restore my health and allow me to live!" - Isaiah 38:16

This is an article originally written by Mike Roussell, Ph.D. I wanted to post it as today's blog since it gives some good information on how to lose weight (fat) the right way. You'll see that many of the points he makes goes along with previous blogs I've written.

There are many different ways to lose weight (by "weight" we are referring to fat loss) – some ways are very good and some ways are very bad. In this article, we will look at four wrong ways to go about losing fat and then six effective fat loss strategies that you can use to increase not only your fat loss but the rate in which you lose weight.

First, let’s look at the wrong ways to go about losing weight:

1. Focus on Creating an Energy Deficit by Reducing Calories - You need to create an energy deficit - but reducing calories leads to the slowing of your metabolism. It is important to focus on increasing energy expenditure AND reducing calories (slightly).
2. Removal of Dietary Fat - Despite all the advances in science, many people still believe that absolute reduction of dietary fat is the key to losing body fat. This is not the case. You need fat in the diet for a variety of functions, including losing weight!
3. Relying on Weight Loss "Gimmicks" - Eating Cabbage or Grapefruit at every meal to lose body fat isn’t smart. These "diets" rely on absolute caloric restriction to elicit temporary fat loss - not some special characteristic of the "gimmick food."
4. Believing some Chinese Tea will make You Thin - These web sites are ALL OVER THE PLACE. People don’t make thousands of web sites selling a product unless people are buying the product. There is no magic tea from China that will help you lose weight. Green Tea can help (but you need to drink A LOT). Ignore the celebrity "endorsements" and skip the magic tea.

Now that we got that out of the way, let’s look at six strategies that you can use to start losing weight right now. No fluff. This is what you need to do.

1. Limit Your Intake of Rice, Sugary Drinks, Potatoes, Bread, etc. Until after Your Workout. This takes advantage of a biochemical window in which your body is put in a state to better process these types of foods instead of having them lay the foundation for another layer of body fat.
2. Increase Your Intake of Green Leafy Vegetables (preferably at every meal). Green leafy vegetables have a "volume advantage," meaning that you get to eat lots of them without eating a lot of calories. This is a huge benefit when dieting as it will help curb your hunger.
3. Eat 5-6 Times Each and Every Day. Eating more often is a required habit if you want to lose a lot of weight. It will allow for better control over blood sugar levels, a constant flow of nutrients to your body throughout the day and it will help curb hunger cravings because you will constantly be eating.
4. Eat More Protein (every meal). Protein is your ace in the hole. It takes more energy to digest than other nutrients, supports the maintenance and protection of your lean body mass and is a good replacement for carbohydrates as it is not a large stimulator of insulin - which you need to control when dieting.
5. Participate in Metabolically Demanding Strength Training and Interval Training 3-5 Times a Week. Metabolic resistance training, categorized by short rest periods and sets of 8-12 reps, will help you melt off the fat. Don’t be afraid to lift heavy weights just because you are dieting. Interval training (short periods of intense exercise followed by short periods of rest) has been found to be very effective for fat loss over steady-state cardiovascular exercise.
6. Rinse and Repeat. Okay don’t "rinse," but repeat these steps everyday and watch your pants fall off your waist.

There you have it – Four ways to completely sabotage your fat loss and six strategies to burn maximum fat. Now listen to step 6 and put them into action!

About the Author/More Info
Warp Speed Fat Loss is a complete 28-day diet and training system crafted to help you lose 10, 15, or 20lbs of body fat in just 28 days. To start losing weight fast visit Warp Speed Fat Loss.

Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike's writings can be found in magazines such as Men's Health, Men's Fitness and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

The Truth About Wii Fit and Weight Loss!

"You were running the race so well. Who has held you back from following the truth?" - Galatians 5:7

The Wii Fit has gained popularity in the past year with the hope that it may help people lose weight. The fitness gaming system might be able to keep players in shape as it offers many types of activities - from running to pushups to yoga - but not if they don't play it.

Although more than 1.5 million homes have a Wii Fit, it has become little more than an exercise fad that will most likely come and go (just like all the fitness gadgets and gizmos they sell on late-night television).

According to this article, few people use it consistently for more than a month.

"I don't know a single person who has bought the game who uses it routinely after a month," said Brian Crecente, managing editor of the popular gaming blog Kotaku. He also stressed that getting results from the game requires dedication and real physical exertion.

Although the Wii Fit is a great marketing tool and a clever way to appeal to gamers that may not exercise, it takes more than a game to change people's habits. It takes hard work. And although the Wii Fit may be fun at first, the novelty eventually wears off and the hard work no longer seems fun.

I, personally, may not believe that the Wii Fit will make much of a difference in weight loss or getting people into shape. But it's better than no exercise at all if used consistently with a high level of effort.

If you're going to use the Wii Fit - great! It would be great to see if it makes a difference in our nation's obesity epidemic. Time will tell if it fades away like other fitness fads or if it actually makes a positive impact (as mentioned in the article about the study that will be released later this year).

Whether you decide to use the Wii Fit or another type of sport or activity for exercise, be sure to at least include 2-3 days of resistance training each week to help build muscle, strength and increase your metabolism.

As I mentioned in a previous blog, strength is very important for increased conditioning and a higher quality of life - especially as you age. I'm not sure of all the Wii Fit's capabilities, but it may not have as many resistance training options that you could get with dumbbells, barbells, odd objects or bodyweight exercises.

Just don't forget that making better choices nutritionally will be the key to your success (along with a strong support system and hard training).

Warp Speed Fat Loss - Lose 10lbs in 28 Days or Get $20 Back!

"Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit." - 3 John 1:2

I’ve never seen anything like this before! Nutritionist Mike Roussell and Men’s Health Fat Loss Expert Alwyn Cosgrove have put their money where their mouth is…LITERALLY.

You’ve probably heard of the rapid weight loss program - Warp Speed Fat Loss - as I used it last year with good results. Warp Speed Fat Loss is a 28-Day blueprint for people that want to lose up to 20lbs in 28 days. It works like gang busters.

The story goes like this:

Mike was talking to his Dad the other week and his father didn’t think that people would believe that it was possible - being able to lose up to 20lbs in 28 days. Especially with all the exotic berry and weight loss scams all over the internet.

So Mike decided he needed to figure out a way to help overcome the seed of doubt in people’s minds (because the program really does work).

Do you know what he came up with?

A 120% Money Back Guarantee. The guarantee is that if you use Warp Speed Fat Loss while charting your progress in the Faster Fat Loss Zone (Mike Roussell's fat loss membership site - you'll get a free 45-day membership when you purchase Warp Speed Fat Loss) and you don't lose at least 10lbs, they'll refund your order completely plus send you $20 via PayPal.

Warp Speed Fat Loss

That’s right. If you don’t lose the weight, Mike and Alwyn are going to give you your money back AND send you $20 for your trouble.

Find out all the details here:

Warp Speed Fat Loss

P.S. Just in case a bunch of dishonest people take Mike and Alwyn up on this so they can get $20, Mike and Alwyn have limited the offer to the first 100 people.

Go Here Now So You Don’t Miss Out - Warp Speed Fat Loss!

Got Milk (and other Dairy Products)?

"If you obey, you will enjoy a long life in the land the Lord swore to give to your ancestors and to you, their descendants—a land flowing with milk and honey!" Deuteronomy 11:9

In a previous blog, I mentioned that I, personally, am not a big fan of milk. I rarely drink milk, but I sometimes use it as a base for some of my protein shakes and to eat with Musli (an organic German cereal that I get at the health food store). However, I have recommended milk to others for various reasons as seen in this blog to get extra protein in the diet or as a mid-day snack.

When it comes to milk and other dairy products (cheese, yogurt, cottage cheese), I would encourage you to shop for raw products (or at the very least - organic). I also don't recommend fat-free versions of dairy products for two reasons:

1. All fats are not bad for you. Your body needs some saturated fats along with healthy fats.
2. Fat is crucial for the absorption of the vitamins and nutrients in dairy products (and other foods, including vegetables).

For example, Vitamins A and D are fat-soluable vitamins. Since dairy products contain Vitamin D, you want fat in order to properly utilize Vitamin D in the body. Most people elect for fat-free products that have been fortified with Vitamins A and D, and they don't realize that it's useless without the fat.

Also, I am against commercial store-bought milk as found in most grocery stores. I highly recommend that if you are going to drink milk, you should only drink raw milk. Store-bought milk is pasteurized (which kills the enzymes in the milk) and homogenized (changing the fat content) and is worthless.

Check out this video about milk by Dr. Jonny Bowden. Also, read this article by Dr. Mercola and this article originally published in 1938 in Magazine Digest.

I've been using raw milk for months (although I did drink it when I was younger and got it straight from the cow). Prior to finding a few places that sold raw milk in my area, I bought organic milk. That's better than most store-bought milk, but it's still not as good as raw milk or even pasteurized but non-homogenized raw milk (I have the choice of both types of milk where I live). However, for cheese, yogurt and cottage cheese - you may only be able to find organic products. That's fine! It's still better than most store-bought products.

A good alternative to milk (for those who are lactose intolerant or can't find raw milk at their local health food stores) is Almond milk. It tastes good, is low in calories and makes a pretty good milk substitute. I recommend Almond Breeze Original. You can drink it, use it in a high-quality and nutritious cereal or for protein shakes.

Let me know if you have any questions!

Program Design Tips!

"For the waywardness of the naive will kill them, and the complacency of fools will destroy them. But he who listens to me shall live securely and will be at ease from the dread of evil."

- Proverbs 1:32-33

If you have been resistance training for a year or two and have knowledge of how to perform various exercises but don't feel satisfied with your results, then it may be time to develop a training plan to help you make consistent progress in the gym.

Most beginners and intermediates go to the gym and perform whatever exercises they feel like doing on that particular day. I have seen many people follow a bodybuilding program where they perform chest and triceps one day, back and biceps another, legs one day (if they actually work their legs) and shoulders, calves and abs another day.

This is only one variation of many that I have seen that require a minimum of four days per week devoted to resistance training in addition to any type of energy system development or cardio that they perform in addition to the resistance training workouts. When you add it all up, it requires 6-7 days devoted to training at approximately 60-90 minutes per session. I don't know about you, but I just don't have time to train that often!

There are a few problems with a bodybuilding training plan if you're not a bodybuilder or don't have plans to compete as a bodybuilder or want to look like a bodybuilder:

• First, if you are a beginner or intermediate lifter, you may not see many results after your first few months of training. Once your body adapts to the exercises and overall volume and frequency, it will stop making gains. At this point, many lifters try to add more volume to their workouts or add additional workout days.
• Second, most people that want to get in shape don't have four, five or six days to train (which is typical of most bodybuilding programs). If you have problems getting to the gym more than three days each week, a bodybuilding program is not going to give you the best results.
• Third, a bodybuilding program typically has the lifter performing long workouts with a high amount of volume while targeting each bodypart once per week. For those of you who are time challenged, then this type of workout plan won't help you get the results you want in the time you have available.
• Fourth, most people don't want to look like a bodybuilder. Many people prefer a more athletic physique and want to lose fat, gain strength and muscle, have some sort of athleticism and be healthier than they currently are. If this sums up your goals, then a bodybuilding training plan won't help get you where you want to go.

There are more reasons why a bodybuilding training plan is not ideal for most people (other than bodybuilders), but the above bullet points give you something to think about.

I was speaking with a friend recently that asked me for some tips on what she should be doing in the gym. This is what I recommended, and it's a good way to help you design your own training plan so you can continue getting the results you want to meet your goals.

Program Design 101

First, keep it simple. How many days do you have available to train at the gym (or at home if you have a home gym)? How much time can you devote to training each session? If you have 30-60 minutes, two-to-three times per week, then the following tips will be very useful for you.

If you can perform 2-3 resistance training workouts each week, then I would recommend using two full-body workouts (A and B) that you can alternate 2-3 times each week. The A-B split, as it is known, was popularized by Charles Staley (for a good article and sample training plan suited for intermediate and advanced trainees, see this article).

For the "A" workout, choose a leg exercise (squat variation), a horizontal push variation (bench) and a horizontal pull variation (rowing) as your three main exercises. Perform as a circuit moving from one exercise to the next with fairly short rest periods (sets/reps to come). Finish the "A" workout with some arm and ab exercises (keep it under 10 minutes total).

For the "B" workout, choose a leg exercise (deadlift variation), a vertical push variation (overhead presses) and a vertical pull variation (chins/lat pulldowns). Do them as a circuit like the A workout. Finish with some abs and arm or extra shoulder/upper back/rear delt exercises (keep it under 10 minutes).

For the sets and reps, try something like this:

Day 1: 4x6 or 5x5 (make this your heavy day)

Day 2: 3x8, 3x10 or 3x12 (this is your medium day)

Day 3: 2x20 or 2x15 (this is your light day)

The reason I like to use different sets and reps each day is because your body can only handle so much heavy lifting. By dividing your days into heavy, medium and light, it will help prevent potential overuse issues and joint pain and problems.

It also helps keep your body from adapting too quickly to the workouts while helping you train for strength, hypertrophy (muscle gain) and strength endurance (or speed strength) all in the same week. This is a term called undulating periodization and has been popularized by Alwyn Cosgrove (see this article for more information and tips).

Using the above sets and reps, you can alternate your "A" and "B" workouts like this:

Week 1

Day 1: "A" workout (sets/reps above, i.e. 4x6 or 5x5)

Day 2: "B" workout (sets/reps above, i.e. 3x12 or 3x10)

Day 3: "A" workout (sets/reps above, i.e. 2x20 or 2x15)

Week 2

Day 1: "B" workout (sets/reps above, i.e. 4x6 or 5x5)

Day 2: "A" workout (sets/reps above, i.e. 3x12 or 3x10)

Day 3: "B" workout (sets/reps above, i.e. 2x20 or 2x15)

Weeks 3 (same as week 1) and Week 4 (same as week 2).

At the end of week 4, you would change the exercises for your next four-week phase and change sets/reps so you don't perform the exact same set/reps as your previous training block.

You can continue to use this type of training template for a long time and make consistent gains (or losses if you are trying to lose fat)!

One benefit to the training template above is that you only repeat each workout every three weeks. This makes it hard for the body to adapt and also helps keep your motivation high knowing that you don't repeat the exact same workout too frequently while still seeing results.

You can perform your cardio or interval training after your resistance training workouts for conditioning and fat-loss benefits or on your "off" days depending on how much time you have available to train each week. You can easily adjust the above template to fit your time constraints.

If you only have 30 minutes to train, perform a general 5-minute warm-up and then perform one warm-up set for each of the three exercises in your circuit. Rest 1-2 minutes and then perform your work sets for each exercise for the amount of sets/reps required that day.

Since you will be using compound exercises that hit more muscles of the body, you will get a sufficient full-body workout using only three main exercises each workout requiring only about 30 minutes.

If you have more than 30 minutes, then you can add the extra arm, shoulder and ab exercises that I listed previously and also devote some time to a proper dynamic warm-up and any additional exercises or cardio that you may need to perform.

If you have questions about this type of training template, feel free to post some comments below. I can list suggested exercises to use and even a sample training program. With these basic program design tips, you'll be able to get more out of your training and continue seeing results!

Book Recommendation: Jonny Bowden's Shape Up!

"Do not be conformed to this age, but be transformed by the renewing of your mind, so that you may discern what is the good, pleasing and perfect will of God." - Romans 12:2

I'm a big fan of Jonny Bowden. He is on the cutting edge of nutrition and isn't afraid to go against the nutritional dogma that many have been led to believe.

I also like that much of what he discusses about food and nutrition can be found in the bible. Although Jonny Bowden doesn't necessarily make references to God or the bible in his books and articles (although he mentions God and spirituality), the foods he recommends are based on the perfect creation that only God is capable of and knew about long before science or others discovered their benefits.

I first heard of Jonny Bowden from a recommendation by famous Olympic strength coach Charles Poliquin who recommended the book "The 150 Healthiest Foods on Earth." I ordered that book along with "The 150 Most Effective Ways to Boost Your Energy."

After reading the first several chapters of The 150 Most Effective Ways to Boost Your Energy, I was hooked on Jonny's writing style, and I quickly began ordering nearly all of the books that he's ever written!

One book that I recently finished reading is "Jonny Bowden's Shape Up: The 8-Week Program to Transform Your Body, Your Health, and Your Life." This is a book that I ordered several copies of for various family members and friends - it's that good! Now, let me tell you that the book was poorly edited. But if you can overlook that, you will find that this is one of the best books available to help you understand that there is no such thing as a one-size-fits-all diet and that what works for one person may not work for another.

Jonny Bowden's Shape Up isn't a diet plan. It's not a training plan. It's a YOU plan. It shows you how to take control of your own health and how to make the right choices when it comes to food, training and so much more.

This is truly a "life skills" book and not just a nutrition book (although you'll learn some really good stuff). For the first time, someone has explained the problem with diets and how we are all individuals and need to adjust things to fit our lifestyle, metabolism, genetics, etc.

If you are taking steps to improve your health and your life, then I highly recommend that you pick up a copy of Jonny Bowden's Shape Up! It will change your life in many ways while improving your health, fitness and nutritional habits.

I also recommend getting a copy of "Jonny Bowden's Shape Up Workbook" - it's a good companion manual to go with the book with plenty of useful information to help jump start your life on the right path to health and fitness.

Back on Track!

"Before long, the jailer put Joseph in charge of all the other prisoners and over everything that happened in that prison. The chief jailer had no more worries after that, because Joseph took care of everything. The Lord was with him, making everything run smoothly and successfully."- Genesis 39:22-23

I apologize that I haven't posted a blog since the beginning of November. I was extremely busy during the entire fall and throughout the holidays. I was also sick four different times between the beginning of November through the first week of January.

Luckily, I'm finally healthy and am working toward making regular blog posts once again. During the last few months, I've been busy with my own training but also with thoughts on what I want to accomplish in the next few years. I am currently working toward a personal training certification through the International Youth Conditioning Association (IYCA), as I have an interest in working with today's youth to help them improve their self-confidence while living a healthy lifestyle and avoiding illnesses like diabetes and obesity.

I will also work toward another general personal training certification with the American Council on Exercise (ACE) later this year or early next year to give me the basic information I need to work with various populations. Both of these certifications will help me in my quest to own my own fitness-based business and be able to train others.

I have also spent the last few months reading a variety of nutrition, fitness and business-related books that will help me when I make the jump toward opening my own business. And, of course, I've been praying about it (but not as much as I should!).

I still have various ideas of what I want to do, but I will need to make sure that it's something God truly wants me to do. With more prayer and bible study, I should be able to get the answers I need in order to find a way I can minster to others through my passion for health and fitness.

In the meantime, I'll continue to post useful information on my blog several times each week to help you with your health and fitness goals.

God bless!

Training Update: 4 months in!

"God arms me with strength, and he makes my way perfect. He makes me as surefooted as a deer, enabling me to stand on mountain heights. He trains my hands for battle; he strengthens my arm to draw a bronze bow." - Psalm 18:32-34

Things have been going well with my training for the last several months. I've been using the WS4SB Strength and Speed template for the past 16 weeks as mentioned in a previous blog post.

This particular template has worked well for me since I play Ultimate Frisbee on Sundays. I've become faster and stronger, and it has become much more noticeable during the last four or five weeks.

I recently changed the way I set up my Max-Effort lifts beginning on Week 14 when I started using the 5/3/1 Method by Jim Wendler in his Three Days A Week manual. Previously, I was working up to several heavy sets of 3-5 reps. But I felt that I needed to change it up after 12 weeks. I'm still following the same Strength and Speed template, but I am now using the 5/3/1 Method for the bench and squat on my Max-Effort days to help increase my strength in those lifts.

All my other assistance and supplemental exercises have stayed the same. After next week's deload week, I am going to try another slight variation to my training in addition to the 5/3/1 Method. After I complete my Max-Effort lift, I'm going to follow it with 5 sets of 10 reps with 50% of my max for benches or squats (depending on the training day). This is from the "Boring But Big" template in Jim's manual.

After doing that, I'll go into my regular accessory lifts. This may sound confusing, but when you see how it's laid out, it will make sense.

My overall template will look like this for my second phase (second month) of 5/3/1 with the new variation (5x10) as a part of the WS4SB Strength and Speed template:

Monday - Max-Effort Upper Body
1) Bench Press 5/3/1
2) Bench press 5 x 10 @ 50% of my 1RM
3A) Rowing movement 3 x 8-12
3B) Rear delt movement 3 x 8-12
4) Shrugging movement 3 x 8-12
5A) Biceps 3 x 8-12
5B) Triceps Pushdown variations 3 x 15-25

Abs and/or Finisher

Tuesday - Speed/Conditioning
I've used speed and conditioning workouts from WS4SB 2 & 3 and also my own workouts similar to those and, most recently, the P90X Plyometrics workout.

Wednesday - Off (mid-week bible study at church)

Thursday - Max-Effort Lower Body
1) Back Squat 5/3/1
2) Back Squat 5 x 10 @ 50% of 1RM
3) Unilateral Quad movement 2-3 x 8-12
4) Hip movement 3 x 8-12
5) Glute Ham Raises 3-4 x 3-8
6) Abs

Finisher - Prowler pushes (most often)

Friday - Repetition-Effort Upper Body
1) Dumbbell presses or pushup variations 3 x max reps or 3-4 x 12-15
2A) Vertical pulling 3-4 x 6-12
2B) Rear delts 3-4 x 8-12
3) Side delts 3 x 8-12
4A) Biceps 3 x 8-12
4B) Triceps Extensions 3 x 10-15

Abs and/or Finisher

Saturday - Off

Sunday - Ultimate Frisbee!

That's how it's all laid out. The schedule offers me some flexibility within the week as well. Whenever I need to adjust one of my training days, I'm able to do so. Also, I have my max-effort lower body workout scheduled several days after I play Ultimate Frisbee in order to give my legs time to recover.

If needed (and I've had to do it a few times), I can adjust when I perform my Tuesday (Speed/Conditioning) workout, my Thursday (ME Lower Body) workout and even my Friday (RE Upper) workout.

For example, this week because of Thanksgiving, I'm performing my week as follows:

Monday - ME Upper
Tuesday - Speed/Conditioning
Wednesday - ME Lower
Thursday - Cardio/Conditioning in the AM (Turkey eating in the PM!)
Friday - RE Upper
Saturday - Off (Gators vs. FSU - I might be going to the game)
Sunday - Ultimate Frisbee

I've also done my Friday workout on Saturdays when needed (but I don't like doing that because there isn't enough rest between Saturday and Monday's ME Upper Body Workout).

So there is plenty of adjustability when I need it. If you have any questions, just let me know!

12 Days of Fitness - Free Fitness Gifts!

"Plant your seed in the morning and keep busy all afternoon, for you don’t know if profit will come from one activity or another—or maybe both." - Ecclesiastes 11:6

I know that I haven't posted on my blog since last month when I reported my trip to the hospital. Since that time, I have been swamped and have hardly found a free moment to post on my blog.

I do apologize to anyone following my blog on a regular basis, and I will begin posting more frequently very soon as I have some ideas and things I want to share.

In the meantime, I have something that is absolutely free and may help you with your health and fitness goals.

Take a moment to check out the site 12 Days of Fitness. More than 200 of the world's leading fitness experts are GIVING AWAY diet plans, workouts, videos, audios and reports about practically every aspect of getting and staying in great shape.

Since it's all free, I thought you might like to check it out at 12 Days of Fitness. Be sure to get your name on the list to take advantage of all these free tips!

My Trip to the Hospital!

"O Lord my God, I cried to you for help, and you restored my health." - Psalm 30:2

I apologize for not posting more frequently on my blog lately. I've found myself extremely busy with work and under a lot of stress with all the things going on in my life on a daily basis. In fact, the stress from the past month finally caught up to me recently.

Beginning around September 20, I began to notice that I was having an irregular heartbeat that felt like a skipped beat or extra beat. I didn't think anything of it because I have had this happen every now and then, but it was never consistent. However, over the course of the next several weeks, I noticed that it was happening more frequently.

As of this past Friday, the irregular heartbeats began happening throughout the day and that evening. It was becoming more intense to the point that I could feel a tightening of my chest with each irregular beat as well as a feeling of shortness of breath. I began to wonder what was causing it, but I figured it would go away in time.

Unfortunately, as the weekend went on, it increased in frequency and intensity to the point that almost every heartbeat was an irregular beat on Sunday. That evening, I finally told Stacey that I was having some issues with my heart but that I wasn't too concerned about it and would make an appointment with my primary doctor to have it checked out. However, I awoke at 3am in a pool of sweat with my heart beating much harder and more frequently than before. I was beginning to worry, so I awakened Stacey and said, "I think we need to go to the Emergency Room."

We arrived shortly before 4am and I was admitted to the ER where they performed an EKG, took a chest X-ray, listened to my heart, monitored my heartbeat and other vitals and drew some blood. I have no risk factors for heart issues since I don't drink or smoke, I don't use drugs, I'm not overweight or diabetic, I don't use caffeine, I'm very fit and in shape and have no history of heart problems.

The doctor said I was having premature ventricular complexes (PVCs). PVCs are extra electrical impulses arising from one of the cardiac ventricles, usually the left ventricle causing an irregular heartbeat or "skipped beat." Many people have PVCs, however, they rarely notice them or they don't happen often enough to warrant any concern. In my case, I was able to feel them, and they were happening so often that I thought I was having serious heart problems.

After all the testing, they said that I was in perfect health (which I would have thought!). My blood pressure was great throughout the testing, my resting heart rate was perfect (in the 40's), all my blood work came back favorable, my chest X-ray was clear, my EKG was normal (except for the PVCs), and I passed the Stress Test with flying colors.

The cardiologist explained that stress was the cause of the PVCs as I had no other health or risks that would indicate any problems with my heart. I have to admit that I have been under a tremendous amount of stress with work during the last few weeks in addition to many everyday stresses (good and bad). These PVCs began right around the time my stress began to increase at work.

Upon returning home from the hospital on Monday, I relaxed for most of the afternoon and took a nap. I wanted to workout, as that is one way I de-stress each day. It took a little while to get myself motivated and ready to go (without using caffeine as a pick-me-up), but once I began to warm-up, I felt good and had a great workout.

My goal now is to find ways to help de-stress and not worry about so many things with work and life. I work at an advertising agency, and there are many stressful days from deadlines, client requests, etc. So I just need to find other ways to deal with those stressors in addition to other stress from finances, daily responsibilities, finding time for various pursuits, etc.

Besides my weekly workouts (which are a great way to deal with stress), I have set aside some personal time each evening for bible study and prayer. I have found that this greatly calms me and helps ease my stress. I will also need to readjust the way I approach stress in my life so I don't have more instances of PVCs in the future.