To View Leah's Pictures Please Go To Tanasi Journal

In order to see the exercise  pictures Leah sent  you will have to go to my article at www.tanasijournal.com.I could not get them to upload here.

Introducing

Introducing Leah Garcia’s Three Step Guide To Better Health And Fitness by Sheila Totten

 

One of the rising problems among our American Indian people today is the high incidence of type 2 Diabetes and High Blood Pressure. These are two conditions which can be turned around through diet and exercise. I am an example of this as I had high blood pressure ,Type 2 Diabetes and high cholesterol. I was a perfect candidate for a stroke or heart attack.; and I looked a lot older than I am. I decided to change my life and lose the excess baggage which was causing me these and other medical problems. After only three months on my diet program with Matrix I had lost enough weight that my blood sugar was completely normal as was my cholesterol and my doctor weaned me off of my diabetic and cholesterol medicine. After 6 months I was also off of my blood pressure medicine with normal blood pressure for the first time in twenty years.

Having lost 65 pounds quickly I was in bad need of toning my body and my friend, Leah Garcia cane to the rescue with her tips .Back in 2005 she had sent them out to friends at New Years and I had done a story on Leah and her exercises. I decided it was time to take them out and get to work. Then I decided that Leah’s tips could help many people tone up and lose weight; and among our people this would be a way to combat Type 2 Diabetes.

For those who are not familiar with Leah let me introduce you to her. Leah can currently be seen on the PBR BFTS broadcasts on Versus. She has been their back of the chutes interviewer for several years and the cowboys enjoy being interviewed by the vivacious and charming Ms. Garcia. She can also be seen on HSN and other channels doing infomercials and selling fitness equipment and her own fitness videos .Leah, who grew up in the world of rodeo in Northern California, has been an All Around Cowgirl., a high school rodeo Team California finalist (1980 and 81), district All Around Champion and Rodeo Queen. In 1984 and 1985 while attending Cal Poly she went to the CNFR and was the Poly Royal Goat Tying Champion in 1983,1984 and 1985.She was also the Poly Royal All Around Cowgirl in 1985 Leah claims it was World Champion Bull Rider Gary Leffew to whom she owes one of her Championships. The “Guru” as he is lovingly called by his rodeo friends taught Leah to visualize winning .In her own words: “He is so amazing. If he says visualize this, you do visualize it. I owe one All Around Championship to him as he made me visualize it and I won.” Gary became her coach and mentor and he applauded her choices when she hung her spurs up and went onto the next chapter of her life.

Leah went on to become a broadcast journalist, an amateur turned professional Mountain Bike Racer, Hotel Executive, Entrepreneur, Personal Trainer, Triathelete, Writer, Professional Model; and fitness instructor who has produced her own exercise videos.

For those of you who will be in Nashville the weekend of June 15 and 16th you can find Leah with the PBR at the Nashville Arena. Come on out and meet Leah and see a great show. With three time World Champion Adriano Moraes and 2005 World Champion Justin McBride and the many other PBR stars you will have an exciting time.

Here is Leah’s guide to exercise and weight loss. I hope it helps everyone.

Three Step Guide To Better Health and Fitness

By Leah Garcia

 

I am often asked how to maintain health and fitness, despite busy schedules and general motivational constraints. While it would be very easy to point out the obvious; eat well, exercise and reduce stress, there are a few details which will help this formula seem less obscure.

 

I would like to offer my recommendations and tips so that you may apply them at your convenience, using the information as you will. 

 

Here are some easy resolutions to live by:

 

THREE STEP GUIDE: These exercises can be done anywhere and without any equipment.  Make these your daily pledge, while mindfully using good form and slow movement.

 

1)    Do as many PUSH-UPS as your age!   

2)    Commit to at least 100 abdominal crunches.  Use a fit ball, the floor or a chair.

 

3)    Practice side lunges or reverse lunges as a substitute for “a walking step” daily.

 

Ok, I'd like to recommend more, but I want to be realistic.  This should be your DAILY GOAL regardless of your existing exercise routine (please note that losing weight and getting fit is a combination of strength training, cardiovascular training and proper nutrition.  I recommend 20 minutes of cardiovascular exercise four to five times a week and strength training three times a week, as a well rounded plan, in conjunction with some Pilates and/or Yoga).  Nevertheless, to capture some maintenance and to stay sane, practice the THREE STEP PLAN daily (just in case the other stuff gets overlooked!)  Meaning, anywhere-anytime, daily, you will do upper body, core and lower body movement with the Three Step Plan.

 

Consider working out to the Leah Garcia Fitness®, Custom In-Room Workouts, a selection of exercise routines designed to be used 24/7, in the privacy of your home. If you have never hired a personal trainer, and have not had one-on-one instruction on proper form, I highly recommend ordering the DVD set. There are seven routines (cardio stretching, total body workout, core conditioning, sport fit, pilates, intermediate pilates and yoga). They range is beginner to advanced and every workout provides a foundation for healthy movement. You can find the Leah Garcia Fitness® DVD series at www.leahgarcia.com and on the Pay-Per-View Network in hotels nationwide. Visit www.leahgarcia.com for more information.

 

Diet

 

The balance of both diet and exercise is necessary to make a substantial difference in the overall fitness and well-being of your life.  I recommend a balanced diet, which is a combination of pure, clean drinking water, adequate protein, moderate carbohydrates and good quality fats.  There is a certain level of commitment you must make to yourself in order to achieve and see results in any program or diet. 

 

Please note that I have been ordering and "paying" for my own nutritional product for years. It is a commitment I’ve made to ensure that I’m getting what I need to maintain a high level of health and vitality. I suggest you consider the same. Essentially, I would discourage you from getting your nutritional supplements from a “drug store.” Choose a reputable source from a well-established provider. GNC, Vitamin Cottage, Natural Markets and a select number of on-line and mail order companies would be a good starting place. While you may pay a bit extra for quality product, it will be worth it in the end due to the bioavailability of the ingredients. Meaning, you’ll get what you pay for.

Make it a point to learn the difference between a multivitamin/mineral formula, calcium/magnesium (especially for woman) and essential fatty acids. Remember there are certain nutrients that our bodies need, which we do not manufacturer ourselves, and therefore must ingest through diet and supplementation. If you are not paying attention to this balance, you may have a deficiency. Deficiencies are often insidious and may be hard to pinpoint without the help of a doctor or nutritionist.

 

Here are a couple more recommendations (in terms of my nutrition) that may work for you as a starting point toward better health and vitality.

 

Get in a routine with these simple suggestions (and please note that I do not intend for this to replace your existing nutritional plan.  If you have found one which works - please stick to it).  This if for those of you who are still scratching your heads wondering what you can do to help things along!

 

1)    Have a nutritional bar or a shake for breakfast when you're traveling - or heading off to work in a hurry.  This routine is the best for creating a habit, helping you to burn fat, and to condition your body to not over eat first thing in the morning.

 

2)    Eat five times a day.  (Easy partner!  Five LITTLE meals), Breakfast (see above), Mid Morning Snack, Lunch, Mid Afternoon Snack, Dinner.  Try to avoid all day grazing.  This should keep your metabolism revved up all day, burning more fat.

 

3)    Always think in terms of "What protein source” should I have for my meal or snack?  For example, always choose fish, poultry, beef, tofu, eggs as a main course and complement it with a side dish of vegetables or fruit.  When eating out, order Fish (for example) and ask to have the chief eliminate the rice, the pasta and the potato.  ORDER DOUBLE VEGETABLES.  Think long and hard about whether you REALLY need all that bread!  This will open you up, and allow for some nice indulgences, like a bite of chocolate, or a glass or two of wine!  Remember, being "good" 75% - 80% of the time, will give you a realistic 25% slop factor, but still keep you healthy and fit!

 

Nutrition

 

I recommend taking a multivitamin and Omega 3 fatty acids (commonly known as Fish Oil Supplement) daily.  For those of you questioning a multivitamin, even with a balanced diet, let me reiterate the fact that unless you're eating all organic foods, and a PERFECT balance of all your antioxidants and other vitamins, and minerals, you NEED a multi.  A friend of mine recently started taking a multi, and by that simple act alone, has lost weight and developed a leaner frame.  Your body will respond well to that which it's lacking!

 

The Omega 3 fatty acid supplement is a combination of essential fatty acids that are "ESSENTIAL" to our diet.  Meaning they can't be produced by the body and, therefore, must be supplied through our diet. They will help you with "Silent Inflammation." Silent inflammation is excess inflammation at the cellular level that is not perceived as pain.  It can linger undetected for years, constantly wearing down the heart, brain, and immune system.  It may eventually manifests itself as a chronic disease such as cancer, Alzheimer's, and heart disease.  The short term (immune system) is KEY for travelers, and OMEGA SUPPLEMENT will help to keep you healthy and fit on the go!

Ready?

 

Simply put -- Your goal should be to exercise every day (minimum, do your push ups, your core exercises and a few lunges for lower body strength), eat a well-balanced diet. Pay attention to packaged foods, avoiding those with hydrogenated oils. Hydrogenated oils are the bad stuff, and sadly, hiding in 80% of all shelf food products. And, finally, Take Your Supplements (No excuses here!)

 

Thank you for taking the time to take care of yourself.  

Much Fitness and Good Health to You,

 

Leah

 

About Leah Garcia and Naturally Caffeinated®, Inc.

Leah Garcia is the founder and President of Naturally Caffeinated®, Inc., a Boulder, Colorado, based company that offers custom fitness solutions, including video and Video-On-Demand programming, consulting, and corporate wellness services. Leah, a certified personal trainer and former professional mountain bike racer, currently travels the country as a television host for fitness infomercials and a guest with shopping networks, and a sidelines/features reporter for the Professional Bull Riders Tour on Versus TV network. Before her athletic career, she held sales and managerial positions in the hospitality industry. A frequent traveler, she logs over 100,000 miles and 200 nights in hotels annually.

 

Tags: Fitness

ABA May 25th Event At Circle 13

 I want to remind everyone out there that right here in TN we have a bull riding organization that sanctions events and has their own World Championship. It is the ABA in Jackson ,TN and if you want to ride bulls I urge you to join the ABA. Many riders have gone from there in the past three years to the CBR,PRCA and PBR. If you own bulls and want a place to buck them come on and join. As a stock contractor with the ABA I am having a blast. We have weekly Thursday night Futurities at Circle 13 in Denmark,TN. for 2,3 and 4 year old bulls .Following the Thursday night Futurities is the practice pen session .And like the big boys we even have international riders joining as Jessie Perez from Durango, Mexico.

May 25th was the ABA ‘s second event of the season at Circle 13.Scott Littrell the CEO of the ABA and owner of the Circle 13 Rodeo Company has become quite the announcer; and be prepared to get picked on if you come to an event. He knows how to make it fun for the audience. Watch out Donny Gay!

Scott and his wife Terry are both of Cherokee descent and proud of their heritage. I have found most people I have met on the rodeo trail from the USA have some degree of Indian blood. Some of the international riders do too as many are either from Mexico , Brazil or Canada. I guess Australia is the exception but the owners of Rodeo Wild ,Australia are a transplanted American Indian couple. But back to the ABA.

The first to ride was Matt Littrell who did well in both the NABA and IPRA. Matt who doubles as a bullfighter fell victim to a bull he knows well-Circle 13’s P1 Prince Albert who bucked straight left along the chutes with some fakes right and left getting Matt off at about 7.8.Blake Climer came out on our bull TN Two Hawks who took 4 leaps to the left while kicking over his head to get his rider off early. Clint Nance drew Circle 13’s White Demon who bucked straight left then faked right then circled left. Clint scored 75. Trey Knolton drew their Denmark Biggs and was off by the second power jump. Trey is a good rider but this bull is hard to ride and was runner up for bull of the year. Van Lynch who is 8th in the ABA World Standings and also rides in the PBR and ABBI Classic events drew Circle 13’s Boo who bucked straight .Van scored 74. Charlotte,TN Trey Allen drew 14K Golddigger who took 8 leaps straight out then made a right spin and got trey off right before the buzzer. Trey is another of the riders who can be seen at PBR events. Brent Sisco who ,like Matt is also a bullfighter drew A10 Rimshot and I really felt this ought to have been a reride but I was not judging. The bull walked out then hop and skipped left. Brent scored 72. Colby Criswell drew a good little spinner from bear Creek Cattle Company named Shorty V. The Broke Back calf had Colby off on the 4th spin. D.L. Goodman drew our (CWR Bucking Bulls) bull Cat Five Hurricane, who like Two Hawks is a son of TN Tornado. Hurricane power bucked with 6 long leaps as he circled to the left to get D.L. off early. Zack Jackson bucked off of White Lightning into the gates while PBR rider Altus Dieterlen came down early when Circle 13’s TNT Dynamite took two leaps with a fake left then a fake right. Dynamite is one of my favorite Circle 13 bulls.

Billy Summers who is 7th in the standings drew EG Get You Some who took one leap out then circled left to dust Billy.

Matt McCarley bucked off of Super Dave (2nd) when he took one spin to the right .J.M. Cox bucked off of LJ Lockjaw who took 3 leaps out then faked left and reversed right. I want to add my condolences here to the Littrells as Lockjaw got into a battle with another bull and they lost him from his injuries three days later. This was a really strong, good bull and I sure hated to hear that.

Mexico’s Jessie Perez drew Circle 13’s Full House who took two spins to the left felt the rider commit and faked right to unseat him. NFPB and NABA two time World Champion Justin Carlton drew Marv Littrell’s 49% Marvelous Marv who took two strong leaps out then faked right to get Justin off. It only took one spin to the right for Super Dave I to unseat Buck Friskillo . Chris Stackler drew Jordan’s Pet who took three explosive leaps to toss Chris off. Another great Circle 13 bull!

Brandon Gaspar of J Bar M brought some top bulls for the Championship Round. Van Lynch who ended up second in the event drew Gaspar’s Big Money. The bull went into a fast right spin, getting Van hung up as he bucked off . As there were only three qualified rides two riders were drawn back. Trey Allen drew 330 G Unit who exploded out and flipped trey over causing him to hang up. It was bullfighters to the rescue again. D.L.Goodman made the call back and drew Little Gangster who took three slow spins left to get D.L. off early. Clint Nance was awarded a reride after bad Medicine fouled himself. He drew Circle 13’sTK3 Denmark Biggs who took one leap straight out then faked left then spun to the right to buck Clint off. Brent Sisco drew 1X Buzzard Bait who took two hard leaps left to get Brent off . With no qualified rides in the short go, Clint Nance finished first with his 75 points from the long go. Van Lynch was second with 74 and Brent Sisco was third with 72. The judges for the event were Guy Cox from McKenzie, TN and Johnny Byrd from Jackson, TN. Rodeo Clown Mike Russell had the fans going and even got my ’sister” Joy Pecor up to dance. Joy ,who has been unable to dance in the Pow Wow Arena and elsewhere for the past twenty years is now walking more and rebuilding her legs so watch for her at the Fall Powwows. We have her out of her wheelchair for good!

The next ABA event is Saturday, June 16th at Henderson ,TN. And the next futurity is Thursday, June 14th at Circle 13.Check out the ABA’s site www.americanbullridingassociation.com for the full schedule and the standings. Come on down to an event. I would love to meet our readers there.

Tags: Bull riding News-ABA