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WEDNESDAY MARCH 30, 2011 Page 20

Cardiovascular Activity, a key element in losing weight and staying lean

As I sat here last night, and I contemplated on what my very first write-up at Jeff Morrison’s paper would be. I decided to do a quick explanation on how cardiovascular activity affects loss of fat or muscle.


We must always determine the ultimate objective, whether it be to lose weight-get lean, or it be to tighten up our muscles.


There are many elements we need to take into consideration such as how your body stores energy. Where the body gets its immediate energy from (glycogen), protein synthesis and much more.

In a nut shell:
It’s how many calories you net over the day that

really determines whether you lose weight or not, that’s what matters. And not how many calories you burn in one particular session. Consistency is the key element in it all in my opinion.


We must remember that in order to lose weight, we must burn more calories than consumed.


When it comes to intensity: What I consider much more important in the fat loss equation is the intensity of the cardio you are performing. If you’re not eating before your workout, you need to ask yourself, how is this going to influence the actual intensity I am able to perform at?

If you are going to a moderate cardio session,

one that will be more than an hour perhaps, then I advice that you intake carbohydrates, and this way you give yourself quick "fuel" rather than to have your body grab it from what it already is "fuel to be burned" ---your muscle.


I am a bodybuilder competitor with more than 15 years in nutrition and weight training. I am also a consultant with Isagenix Company.  A cleansing and detox system that works for you and not against you.


Always consult your doctor prior to beginning any strenuous physical activity. For questions or comments, or inquiries about Isagenix please email me at


FRIDAY APRIL 15, 2011 Page 17

Metabolism Part 1: The myths that are out there

You’re not going to achieve optimal fat loss without putting in a good effort. We understand that metabolism can work with you, or against you. The key in it all is to know how to work with it altogether.


In this article, we will discuss some of the myths out there. My next article will be on how metabolism really works, and ideas on how to make our metabolism work with us. Let’s quickly point out some of the myths:


Eating before bed will lead to fat gain:


The first metabolic myth that many people fall for is that foods eaten before bed will automatically turn to body fat. The truth is that it’s the total calorie intake over the course of the day that determines whether a food will turn to body fat or not. We talked about this theory during my last article. Spreading your calories out evenly throughout the day will help maintain a stabilized energy level.


Eating more frequently will speed up your metabolism:


Another common myth is that eating more

frequent meals will boost your metabolism. If you’ve ever heard someone tell you that you should eat six times a day for a faster metabolism, you’re being misinformed. The point to remember here is that each time you eat a meal, your metabolism increases. This increase is impacted by how large the meals higher in carbohydrates and fats).


No-carb diets cause faster fat loss:

When you start up on a very low carbohydrate diet such as a Ketogenic diet, you enter into what is referred to as ketosis, where your body switches from running on carbohydrates as fuel to using a source called ketones. Many individuals believe that there is something special about being in ketosis that speeds up the rate of fat loss you experience.

Metabolism slows automatically as you age:

Finally, a last myth is that the metabolism will slow down with age. The primary reason the metabolismslows as you grow older is because you lose muscle mass. If you continue with your

weight training you will largely prevent this,warding off weight gain. You may see a small drop as time goes on, but if you’re weight training and eating properly, it will hardly be noticeable in terms of weight gain.

So, be sure you don’t fall for any of these metabolic myths. Choosing to believe them could lead you to select a diet that isn’t ideal for you and doesn’t offer any additional fat loss benefits. Remember to always consult your doctor prior to starting any strenuous exercises.
Eating more frequently willl speed up your MetabolismEmilio Ruiz is a local bodybuilder, nutritionist, and a consultant with Isagenix. He can be contacted directly by email at EmilioRuiz@Team-



FRIDAY APRIL 29, 2011 Page 2

Understanding your metabolism and making it work for you - part 2

In my last column, I discuss some of the myths in relevance to metabolism.


We know that it is the amount of calories that we net over the that that has a direct impact on our weight, body fat, energy levels and others.


What comes to mind when I mention the word Metabolism to you? to me it reminds me of the process gasoline undergoes as it powers the engine of my car. Well, metabolism essentially does the same for our bodies. It really is the chemical breakdown of the food that we intake, but metabolism is also associated with the absorption of the nutrients from those foods.


Special molecules which are called enzymes, which are released by our pancreas and thyroid glands, help to break food down into sugars, amino acids and fatty acids.

Your metabolism is running all the time, day and night. It breaks down macronutrients (fats, carbohydrates, proteins) and absorbs micronutrients (vitamins, iron zinc, iodine and others). It also helps create new cells and tissue, performs all bodily activity, maintains its temperature, and helps with injuries.


Some believe that your genetic make up plays a tremendous if not has to do everything in your metabolic rate as a person.


Here is an important and key element to remember when it comes to your metabolism. If you do not introduce regular caloric intake (food), and adequate daily intake according to your age, physical activity level, body weight, then your body goes into what we call starvation mode and what happens here is that your metabolism slows down and it stores

as much as it can from the little intake. This is stored as fat. One of the biggest reasons why yo-yo dieting is such a bad idea. Upping the chances for high cholesterol, high body fat percentage, and other stressful events to your body.


Just remember that if you can average a meal every 3-4 hours, the more effective your metabolism will be.


As a final note, do keep in mind myths from article 1. Implement the ideas Unerstanding your metabolism and making it work for you part 2written on this very article. An apple will burn more calories than what it will give to you. Do not start any strenuous physical activity prior to consulting with your doctor.


Friday July 8, 2011 Page 13

The importance of water intake during our day

Do you ever hear people say drinks lots of water, it is good for you! Ever wonder what water really does to our system? Where should I start?


Any living form on this earth requires water to survive, it really is the essential of it all. For humans, water regulates body temperature, it is a large portion of our blood; in blood it carries oxygen, and without oxygen, we would not survive. It is largely present in urine, and of course, when we sweat. Dehydration can lead to a negative domino effect, from headaches, pains, spasm, dizziness, short site, low energy, feeling tired out, poor digestion and one can even faint. A human being can survive for nearly three days prior to dying for the lack of water, but it can survive weeks without water. Lack of water can also trigger ulcers, asthma, allergies, hypertension.


Here are some facts: Our body is composed of nearly 75% water, our brain is nearly 80%, our blood which carries oxygen is roughly around 90% water. Healthy alkaline PH for water is between 7.5 and 9.5, which helps

neutralize stored acids and helps eliminate acids. I advise you drink water in the mornings with a splash of lemon, and once again at night. Whenever you already feel very thirsty, your body is already dehydrated and needs water right away and lots of it.


As a personal trainer, I always advise my clients to intake 2 cups of water with each of their 5-6 meals daily. While at the gym, intake at least 1 litre of water if your workout is an hour or so. It is interesting seeing somebody who may suffer from spasm regularly and when asked how much water they normally drink, the answer is very little. If the color of your urine is dark and concentrated, chances are you are dehydrated, this is because your body is producing toxins and since it still has to get rid of them, it simply secretes them through urine, and this is why the color of your urine may be darker than usual, because of all the waste.


Here is one important element to remember, coffee, tea, smoothies, shakes, or any form of liquid that contains any additives or any taste to it, is not to be considered as liquid intake, or

glass of water

even close to it. Water on its own has to be in taken alone in order for the body to be able to utilize it adequately. Fruits and vegetables do contain water but not enough add a significant amount.


As a rule of thumb, drink water every 2-3 hours, and be more strict in the summer time months, and specially if you are an athlete or are considering any physical activity during the summer months. Activities like gardening, or washing the car, taking the dog for a walk, all require that you hydrate yourself. Remember your body is all you have at the end of the day.


Emilio Ruiz is a competitive bodybuilder, personal trainer and a consultant with Isagenix: a cleansing and detox system that works with and forThe essential phases we must undergo in order to challenge our bodies you. He would be more than glad to help you out. He can be reached for comments or questions at: EmilioRuiz@Team -

The importance of a well balanced diet part 2 Micronutrients

In my last article I discussed macronutrients, the meaning and importance of them. But Micronutrients is actually as complicated as it sounds, yes it really refers to every single vitamin out there, and there are many!


Micronutrients are responsible for growth. In the agricultural world, these vitamins are actually introduced by humans and into the soil, where we as humans can get our vitamins from fruits, vegetables, and a well balanced diet. We can also introduce many of these vitamins via supplementation and or sometimes intervenes, such is the case of vitamin b12 for example. In our day there are now at least 13 vitamins known, all from A, all the Bs, C, D, E and others.


Facts about vitamins: vitamins help us get the energy from carbohydrates, allow us to transform into lean muscle tissue, some vitamins are transported by fat, while others are

transported by water. Deficiency of B12 will cause headaches, migraines blood pressure, not able to sleep normal, moodiness and many others. If you are short on B12, then you may also be at risk of iron deficiency, and this will cause anaemia, fatigue, exhaustion. A quick way to check for b12 deficiency is: pull down the lid of your eyes, if they are nice and pink in color, then you are ok, but if you see a pale look to it, then you are running the risk of the above. I know this from personal experience and lots of research.


Whenever somebody comes to me to get advise or work on their dietary intake, one of the first things I ask is: How is their energy level on a daily base? If the answer is low or inconsistent, then the evidence is clear, of a poor and careless diet regime. Always consult a doctor prior to introducing vitamins into your system, because as good as vitamins are for you, they can also do a fair amount of damage.

Vitamins are known to cause toxicity levels to sky rocket when taken in large amounts.


As a final note: Please remember that even when shopping for multivitamins, which are sold over the counter at any drug store, there is always that chance that you may do more damage than good. So always take a second and consult with your doctor, or a naturopath on the best course of action.


Nothing beats a well balanced diet, this includes all of the macronutrients and in combination with the right amount of micronutrients.


I am a competitive bodybuilder, personal trainer and a consultant with Isagenix: a cleansing and detox system that works with and for you. I would be more than glad to help you out. I can be reached for comments or questions at:


Friday October 14, 2011 Page 7

The essential phases we must undergo in order to challenge our bodies

So we know that in order to reach any kind of success, one must structure a plan first. We talked about visualization on my last article and the role it plays for when it comes to reaching a goal.


A person who is new to health and wellness, should first of all, approach a professional and get their advise prior to starting any strenuous exercise. The first step into physical healthiness is understanding your body:


Anatomical Phase: This is the foundation of it all. Understanding the 6 primal movements and being able to execute them perfectly. In essence it is here when you learn how to walk properly. The primal movements are: Lunge, squat, push, pull, bend, twist. I have had clients that get on a bench and invert their shoulders whenever the execute the bench, because they do not understand scapula retraction. Or some who do not know how to activate their Transversus Abdominis. Remember that building habits take time. For muscles studies show that it will take around 5000 repetitions for the muscle to be efficient at performing the movement, this could be 2-3 months or sometimes longer.

Build Phase: It is here when your tendons, ligaments, and muscles are ready to be put to work. A 3 to 4 day workout routine should be put into place. Now that your body understands importance of the primals, one should load them up. Loading up the primals to 75% 1 rep max. Here is where you start to add lean muscle tissue to your body. Rest period of 1 minute and 30 seconds, depending on your level.


Burn Phase: Aww yes the fun begins. In here is where I personally have the most fun. One gets to work with more advanced routines, drop sets, supersets, circuits of 3-4-5 movements, 50% your 1 rep max. Rest period is now 45 seconds or less. Monitor your heart rate to ensure that you never go past your ideal zone. This phase as any other, shocks your system into making new changes. This phase should not last longer than 4-6 weeks.

Strength Phase:
Here is a very different kind of approach. This phase is a direct shock to the central nervous system, and without getting too technical here, the ability to recruit as many cells to execute a movement. In here

we go back to the basic primals and we perform them at 75-90% 1 rep max. Women tend to get the leanest through this phase. This phase can only be 4 weeks in length.


Why are these phases important for both male and female? Ever heard of somebody who has trained for months, or years, but has reached their “plateau”?? Muscles are smarter than you think, they actually get bored of doing the same movements over time. Injuries often happen during extended periods of plateaus, discouragement from not seeing any changes and many other mental aspect negatives. Even after 18 years of being active at the gym, I always move from phase to phase. (Note: foundation is the only phase that is only required once)


I am a competitive bodybuilder, CanFit PRO PT, The essential phases we must undergo in order to challenge our bodiesNutritionalist, and Holistic. CPR. Pre/post Natal, a consultant with Isagenix. I can be reached for comments or questions at:

Getting in shape, how to map things out, visualize and achieve your goal.

I was away on a course just a few weekends ago, and while on a break I was reflecting on some of the write-ups that I have sent out to the newspaper and to my website, and it was when it hit me on the head: Visualization is such an important element in the equation. So I am going to map things out so that we can have an understanding of whys behind the why.


Setting your goals on paper: Whenever you want to “get in shape” but lack visualization, it is almost impossible to reach a goal. Setting up an actual goal on paper will give you a good idea on what it is that you want to achieve. Go ahead and jot down your goals, get a calendar and set a time frame by which you wish to lose a certain amount of weight, or a time by which you wish to be able to run 10k in less than 45 minutes. Put yourself on the scale; get all your measurements and starting points on paper.


The plan:

How it is that you are going to achieve your goal. Are you going to get a gym membership? Get a personal trainer? Speak to a nutritionalist? Join a running group? Hockey league? Building habits takes time. It takes around 5000 repetition before a muscle

understands the dynamics and becomes efficient at performing a movement. How often are you going to be hitting the workouts. Make sure you take into consideration vacation time and or time with the family.


Nutritional aspect: I have said this before, and I will repeat it again, before you can achieve complete success from workouts, your nutrition must be in check first. What does this mean? That your daily intake must be tailored to you and your needs, and it may also need to be adjusted as you progress in your journey. If you want to lose weight, eating 2 meals or less per day is not the way at all. Balance out your macronutrients and your micronutrients right, if you wish to see the results you are aiming for. I have also talked about how important water is in your system, also sleeping time.


Science behind science: There are 3 known energy systems by which the body works under. Each energy system has a purpose during our training phases. They are: ATP-CP, Glycolytic and the Oxidative system. As a bodybuilder it is important that I know which system I want to target my workouts in, because

if my goal is to lose fat during a burning phase, then I must understand how it is that you can tap onto fatty stored energy and not onto muscle (which we understand is energy ready to be used)


Supplements: My knowledge in supplements is advanced, so I am going to be clear about this. Unless you are a competitive athlete, or unless your doctor has prescribed a supplement such as vitamins, then I really see no need for extra intake. If your nutrition is balanced, then you do not need added intake. There is an added avalanche of stress that the body undergoes the minute extra vitamins are introduced to the system without the need. Always consult your doctor prior to taking extra supplements.


On my next article, I am going to be explaining the 4 phases any person must undergo, in order to reach their potential physical shape. I am a competitive bodybuilder, CanFit PRO PT, Advanced Nutritionalist, and Holistic. CPR. Pre/post Natal, a consultant with Isagenix. I can be reached for comments or questions at:


FRIDAY, NOVEMBER 11, 2011 Page 8

Understanding Periodization part 1 of 4: Anatomical Adaptation


Understanding periodization is extremely important for many great reasons. One cannot achieve overall physical success if your plan of approach is not healthy and goal oriented. Periodization, in my own words, is "a plan designed to achieve results." Simple. I always use the analogy of whenever a car is being built; assembling a strong and symmetrical frame will ensure a car safe for the streets. The foundation phase or frame building is essential. Before you build lean tissue, you most first align your body frame and correct any imbalances.


Anatomical adaptation or foundation phase: is getting to know your body, understanding how to trigger the proper muscles, really, learning how to walk. In this first phase one learns how to perform and understand the six primal movements which are: the lunge, squat, bend,

twist, pull, push. Well all have the same muscles, and in our daily day, we each perform the primal movements.


The Triggering effect: This is simple. Our central system sends signals to each muscle whenever we need to perform a movement. For example a bicep curl or bench press, or shoulder pressing. The problem is that the connection between the brain and the proper muscle may not always there. This means that at times one can still perform the movement, but while recruiting other muscles to help out, thus creating imbalances or inactivity to the right muscles. Theory says that it takes on average 5000 repetitions before the brain and the muscle connection can be effective, and that is months and lots of time hitting the gym. I am going to be touching how "effective" has an incredible role for when it comes to reaching any goal set.

Having a professional continuously monitor your progress is crucial, as well as to work with you, in correcting your performance, aligning your muscles and revising your technique each and every time. Remember that before you start to add lean tissue to your body, you need to be aligned first. Proper execution of each movement is extremely important.

Often, for somebody who is new to being physically active, being accountable is generally a good first step. I mention this because I have seen this over and over, fear of coming into a gym where some may be more fit than others. This can be intimidating. I would like to say that for those who are fearful of what others may think, that others are not watching you, or talking about you. Remember that we all need to start somewhere, and your first day is the beginning to a new you. Get started!

The foundation phase is not weight loss or muscle building. So expect to have workout sessions that include total body workouts, and with sets of 12-15 repetitions. Heart rate monitoring may not be necessary here because there is ample rest between sets.

One last thing, remember that failing to successfully achieve the foundation phase, will only exacerbate chronic conditions associated with poor posture, or imbalances.

am a competitive bodybuilder, CanFit Pro PT, NWS, Post/Pre natal. Understanding Periodization part 1 of 4: Anatomical AdaptationI am a consultant with Isagenix: a cleansing and detox system that works with and for you. I can be reached for comments or questions at:

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