All Fitness and Exercise

2011-09-08T14:01:00.000-07:00

canned fish

The Nickel Pincher: The Best Canned Fish You've Never Tried

Getting your weekly dose of omega-3s can cost a pretty penny, unless you shop in the canned fish aisle.

By Jean Nick

Topics: the nickel pincher, fish and seafood

Find BPA-free brands of canned fish and learn how easy it is to dress up your lunches and dinners.

Don't turn up your nose! Canned fish can be surprisingly tasty if you know how to use it.

RODALE NEWS, EMMAUS, PA—Wild-caught fish is a tasty source of protein, low in saturated fats and high in health-promoting omega-3 fatty acids. But it's not exactly sustainable, considering that most wild fish stocks are grossly over-harvested, nor is it cheap, unless you know where to shop—in the canned fish section of your supermarket! Canned, and these days "pouched," fish is an incredible deal: modestly priced, fully cooked, shelf-stable, and packed in manageable, no-waste, no-fuss sizes, even single servings.
Of course, with any canned food, problems inevitably arise related to the hormone-disrupting plastic bisphenol A (BPA), which is used in the epoxy linings of nearly all canned goods. This harmful chemical, linked to a variety of ailments (from hyperactive behavior in children to heart disease in older women), is best avoided at all costs. Fortunately, sustainable seafood companies have been working to find replacements for BPA-based can linings: Vital Choice and Wild Planet Foods have both removed BPA from most of their product lines, and those pouches, made from plastic sandwiched between layers of foil and used by other, more mainstream companies, are BPA free as well.
While on the topic of canned-fish caveats, I also generally avoid canned tuna. Though tuna melts and tuna casseroles were nutritious, inexpensive staples during my childhood, tuna is best left swimming in the ocean, both from an ecological standpoint and because it's high in mercury. If you simply must have it, albacore tuna caught on the Pacific coast of the mainland U.S. and Canada are more abundant and lower in mercury than other tuna; look for American Tuna brand as well as tuna sold by the sustainable seafood companies listed above.
Satisfying Salmon
So what canned fishes are OK to eat, and what can you do with them? After tuna, the next-most common and versatile canned fish is salmon. According to Monterey Bay Aquarium's Seafood Watch, wild-caught Alaskan salmon is the most sustainable type to look for. (Though even wild Alaskan salmon face many challenges, including attempts to produce and spawn genetically engineered salmon and gold and copper mining near Alaskan coasts that could pollute the fishes' waterways.) I’m especially fond of Chicken of the Sea’s 3-ounce pouches of Premium Wild-Caught Alaskan Smoked Salmon, and larger cans of salmon are even more economical, provided the cans are BPA free. If you want to ease your family into enjoying the slightly different taste, try mixing salmon half-and-half with one of the aforementioned brands of albacore tuna for a few runs. Canned salmon often contains skin and bone, both of which are edible and packed with nutrients, such as calcium.
Toss canned salmon into a pasta salad, sprinkle it over a green salad to make it a meal, or mold it into "salmon burger" patties for a sit-down meal. Below are a few other ideas, and check the Rodale Recipe Finder for more serving suggestions.
Quick Salmon Bagel Sandwiches Mash a 3-ounce package of smoked salmon, juice and all, into 2 to 4 ounces of organic cream cheese or soft goat cheese, and spread on your choice of bagel (whole grain if you can get it).
Salmon Salad Substitute salmon for tuna in your favorite tuna salad recipe, and spread it on whole-grain bread or over a bed of mixed greens. Try adding a few finely diced green olives for variety.
Tasty Tiny Fish
By definition, the most sustainable fish are those that are harvested when they are small and those that reproduce quickly, allowing their populations to rebound. One such fish is the oft-maligned, lowly Pacific sardine.
Sardines are actually various kinds of small fish in the herring family. Wild-caught sardines from the Pacific (not those in the Atlantic or Mediterranean) are among the most sustainable and healthful fish on the market; they're rich in omega-3s and vitamin D, without all the mercury. Fresh or frozen sardines are sometimes available in fish markets, but the vast number end up in tiny cans, usually packed in oil and sometimes in mustard or spicy tomato sauce. I prefer the kind packed in olive oil.
Canned sardines can be somewhat more fishy tasting than tuna or salmon, but are very tasty all the same. The easiest way to enjoy them is right out of the can (mashed or whole) on crackers, but there are dozens of other ways to use them, depending on your individual preferences.
Bean-and-Sardine-Spread Sandwiches Mash one can of sardines in the flavor of your choice, and blend it with 1 cup of cooked, drained white beans. (To make life even easier on yourself, use Eden Organic brand canned white beans, also packaged in BPA-free cans.) Spread on a good whole-grain bread and complete the sandwich with some fresh watercress or arugula.
Mini Sardine Pizzas Toast an English muffin and spread each half with 1½ tablespoons of spaghetti or pizza sauce, put on 3 small sardines (or one larger sardine split in half), and sprinkle with 1 ounce of shredded cheddar or "pizza" cheese; broil for 3 to 4 minutes, until the cheese is melted and just beginning to brown.
Greek Salad with Sardines Toss oil-packed sardines with chunks of fresh tomato, cucumber, feta cheese, and good olives, and dress the salad with a lemony vinaigrette (use the oil from the sardines in your dressing for an extra burst of flavor).
Despite their reputation as cheap and smelly, sardines lend themselves to truly gourmet dishes that are surprisingly quick and easy to make on even the busiest night of the week.
Pasta con Sarde
A quick, classic dish that is ready in the time it takes to cook the pasta. It's delicious hot, and even better cold the next day for lunch!
Makes 4 modest or 2 large servings
Ingredients:
8 ounces dry fettuccine pasta (I always use whole grain pasta)
2 Tablespoons olive oil
1 onion, chopped
3 cloves garlic, crushed
1 3.75-ounce can of sardines (flavored or in oil, your choice)
1 lemon, juiced
¼ cup Parmesan cheese, grated
Directions:
While cooking the pasta in boiling water, heat the olive oil in a large skillet and sauté the onion till soft. Add the garlic and cook until it just starts to brown, then add the sardines and any oil or sauce from the can, and stir, mashing the sardines into small pieces. Let the mixture simmer. Once the pasta is al dente (still just a wee bit stiff in the center), drain it and toss it in with the sardine sauce, stir, turn off the heat, cover, and let it sit for a few minutes while you make a green salad. Squeeze the lemon over the pasta, arrange it on plates, and top with the cheese.
Spanish Potatoes with Sardines
A great one-pot meal that is good hot or cooked ahead, chilled, and served on a bed of greens.
Makes 4 modest or 2 large servings
Ingredients:
1½ Tablespoons olive oil
1½ pounds potatoes, scrubbed and cut into 1" chunks
1 small onion, diced
2 cloves garlic, minced
1 cup diced tomatoes with their juice (fresh or out of a box; I don't eat tomato products out of cans)
1 teaspoon sea alt
1 teaspoon Spanish paprika, ground
1 bay leaf
1 cup water
1 3.25-ounce can sardines in olive oil
Directions:
Heat the olive oil in a large deep skillet or Dutch oven, and sauté the onion until soft. Add the garlic and cook until it just starts to brown, then add everything else except the sardines. Bring to a boil, reduce the heat, cover, and simmer for about 45 minutes until the potatoes are very tender. Stir in the sardines and their oil and either dish up right away or cool and refrigerate the dish for later.
Farm gal, library worker, and all-around money-pincher Jean Nick
shares advice for green thrifty living every Thursday on Rodale.com.

8 Steps to Helping You Alleviate Low Back Discomfort

2010-11-06T16:30:00.000-07:00

8 Steps to Helping You Alleviate Low Back Discomfort

HFPN Editorial Team

Low-back discomfort is an increasingly common problem. In fact, according to the Centers for Disease Control and Prevention, low-back problems are the leading cause of disability in the workplace. To help alleviate low back pain, we suggest undergoing these 8 steps with your health and fitness professional.
Step #1: Undergo an Assessment
When it comes to low back pain, the one-size-fits-all approach to exercise programs is commonly unproductive and potentially dangerous. Therefore, prior to beginning an exercise program, we suggest undergoing a thorough assessment for causative factors.
With respect to low-back discomfort, causative factors include muscle imbalances, instability, and movement deficiencies (see Tables 1 and 2).
Table 1

Common Muscle Imbalances Seen With Low-Back Discomfort
Short/Tight Muscles	Long/Weak Muscles
Rectus femoris Iliopsoas Adductor complex Hamstrings Piriformis Tensor fascia latae (TFL) Quadratus lumborum Erector spinae Latissimus dorsi Soleus	Gluteus maximus Gluteus medius Inner unit musculature* Posterior tibialis * The inner unit consists of the transversus abdominus, multifidus, diaphragm and pelvic floor musculature.

Table 2

Common Movement Deficiencies and Instabilities Seen With Low-Back Discomfort

Inability to hip flex or hip extend without excessive lumbar spine compensation during movement
Loss of segmental control (inability to tilt the pelvis independently of the lumbar spine)
Abnormal spinal flexion and/or extension when squatting or lunging
Excessive abdominal protrusion during functional movement

Step #2: Begin with an Integrated Warm-up
An integrated warm-up can be defined as a group of exercises performed before specific activity. The benefits of a properly structured warm-up are many. They include:

increased body and tissue temperature
increased blood flow through active muscles
increased metabolic rate, increased speed at which nerve impulses travel
increased soft tissue extensibility

Examples of possible warm-up components are listed in Table 3.
Table 3

Possible Components of an Integrated Warm-up
Self-myofascial release (SMR) Static stretching Neuromuscular stretching Active isolated stretching Dynamic stretching	Treadmill warm-up Elliptical warm-up Cycling warm-up Versa climber warm-up

Step #3: Improve Your Core Control
To prevent back injuries, you must develop optimum levels of core stabilization, strength and power. In simple terms, thecore is defined as everything but the arms and legs. Core stabilization is defined as the ability to prevent sudden or excessive forces from straining joints and ligaments. Core Stabilization Training involves isometric holding of the spine and is designed to teach the body to properly stabilize the spine and pelvis when the arms and legs are moving.
Core strength is defined as the ability of the core to control the whole range of motion of all joints, including the spine. Core strength training replaces isometric holding adding movement of the spine and emphasizing eccentric control.
Core power is defined as the core's ability to transform physical energy into force at a fast rate. Core power training involves movements performed at high intensities/velocities and therefore requires adequate stabilization and strength.
Step #4: Achieve Optimal Levels of Balance
An extremely important component in preventing back injury is your ability to stabilize your center of gravity over your changing base of support. Traditionally, balance is considered more a static concern (standing on one foot) than a dynamic one (walking, running); however, balance is an extremely dynamic matter. For example, every time we move, we must control our center of gravity over a base of support that is constantly changing. In order to move safely and effectively, we must have the ability to control our joints and our overall structure in relatively unstable environments. This becomes especially important as the population becomes more sedentary, but also holds true when performing exercises in relatively stable environments (such as weight training machines).
Our bodies are extremely adaptable. However, if we never expose ourselves to these unstable environments, our bodies will not be able to respond effectively when these environments are encountered. Balance training will enhance joint stability as we move, thus decreasing stress on joints. It will also enhance our spatial awareness and improve our ability to stabilize ourselves in environments of instability.
Step #5: Enhance Your Muscle Reaction Times
Reactive training is essential because the nature of human movement involves a quick stretching, then contracting, of muscle-from an eccentric muscle action to a concentric muscle action. However, the magnitude and rate at which this training component is applied will depend on your individual capabilities. No matter the population or the activity in question, an individual's ability to react and generate force quickly is crucial to overall function and safety during movement.
Step #6: Improve Your Integrated Strength
Strength is defined as the ability of the neuromuscular system to produce internal tension and exert resistance against an external force. However, strength can and should be delineated into different categories for optimal results. Of the different categories available (absolute, maximal, endurance, speed, relative, stabilization, core, and functional strength) training for core strength, stabilization strength, endurance strength and functional strengthis the most applicable to back-pain prevention.
Step #7: Cool-down
A cool-down can be defined as a group of exercises performed after the workout which bring the body from an active state to a resting state. The main objective is to facilitate muscle relaxation, reset muscle length, promote removal of muscle waste products, reduce the chance of muscle soreness, and allow the cardiovascular system to adjust to lower demands.
Step #8: Make Sure Your Program Fits Your Capabilities
This means adjusting your acute variables to match your abilities and needs. Acute variables consist of repetitions, sets, training intensity, training volume, tempo, rest interval, exercise selection, , training duration, training frequency, and range of motion (to name a few). Believe it or not, ALL of these must be considered when creating your individual training program. In cases of low back discomfort, proper progression is paramount to providing results that last! So try to avoid moving into more demanding exercises too fast.

Circuit Program Leg Boost Circuit

2010-10-29T19:35:00.000-07:00

Tyler Wallace, NASM-CPT, PES, CES

Give your legs a quick workout you can do virtually anywhere. Exercising at different speeds and planes of motion (front, sideways, and turning) is a great way to give your legs the integrated functional workout that they need.
Do this circuit 2 - 3 times per week and perform all exercises in succession, taking 90 seconds to rest before the next set.

Circuit Program: Leg Boost Circuit
Exercise	Sets	Reps	Tempo	Rest	Coaching Tip
Prisoner Squats	2	20	Medium	0 sec	Keep your chest up and feet pointing straight ahead as you squat down
Front Step Up to Balance	2	15	Slow	0 sec	Extend your leg and stand up tall when you step on the box
Side Lunge	2	12	Slow	0 sec	Keep your foot straight ahead on your lunge leg
Turning Hop with Stabilization	2	8	Medium	90 sec	Keep your hands on your hips and try to stick the landing

For best results keep your feet straight ahead and your knee lined up over your 2nd and 3rd toe
Always think about contracting your glutes during the concentric (muscle shortening phase) phase of each movement

Change Your Cardio "Routine"

2010-10-27T08:44:00.000-07:00

When it comes to cardio training - one size does not fit all. So this begs the question - if resistance training programs are individualized, why aren't cardio training programs?
Our bodies are as unique as our goals and the way we train should be a reflection of both. The days of simply going for a run or hopping on a piece of cardio for thirty minutes without a clear plan are no longer the way to perform a great cardio workout. There is a smarter, more efficient way to train your heart and the best part is - it can create amazing results! Heart rate training has become the most useful and efficient way to perform cardio workouts. With the ease of use and applicability to all exercisers, using your heart rate as your guide can revolutionize your cardio fitness programs and excel results. The trick is to understand your training zones, explore interval training and progress your training in stages.
What are heart rate training zones?
Heart rate training zones are used to establish training intensity. Heart rate zones are a good starting point for developing cardio training programs and are simple to use. For fitness purposes, there are three training zones to focus on.
Zone 1, often referred to as the recovery zone, uses a lower heart rate (65-75% of heart rate max) and is great for recovery from a hard workout or creating a strong aerobic base.
Zone 2, uses a moderate to high heart rate which helps to raise your anaerobic threshold (AT) (the point at which your energy sources move from utilizing a higher percentage of fat to utilizing a higher percentage of glucose). This zone is important as it increases your aerobic base making your heart more efficient and helps you burn more calories during and after exercise.
Zone 3, is your peak heart rate zone and helps to increase your anaerobic threshold (AT) as well as increases the caloric burn during and after exercise. This peak heart rate should not be trained in consistently as sustaining a peak heart rate can lead to overtraining and adverse effects on your results.
To determine heart rate training zones, simply use the following formula:
(220 - age) x % of HRmax = Training intensity

Training Zone	HR Formula	Purpose
Zone 1 - 65-75%	(220 - age) x 0.65 or 0.75	Helps build an aerobic base and is used for warm-up and recovery.
Zone 2 - 80-85%	(220 - age) x 0.80 or 0.85	Increases anaerobic and aerobic capacity, can build leg strength and fuel calorie burning.
Zone 3 - 86-90%	(220 - age) x 0.86 or 0.90	Increases speed, power, metabolism and anaerobic capacity.

What is interval training- it sounds hard?
Interval training involves training at different intensities for certain periods of time in a given workout. Interval training can be a challenge! This form of training allows for you to overload your body, helping to create the cardiovascular changes you want while providing your body the opportunity to work harder without overtraining. Depending on your level of fitness, interval training may mean training in two to three different zones during your cardio session. Don't worry - we recommend beginning your interval training programs in stages, called stage training, to help you ease into the harder workouts!
What is stage training and will it help me lose weight faster?
Stage training is a pre-set system of interval training designed to use all three training zones. This is important as it allows you to avoid plateaus and break-free from the worries of overtraining. Overall, stage training helps you begin and progress your training in a way that can accelerate your results. If you begin in a program that is too difficult you may burn-out or over-train - and if the program is too easy - you won't get the overload that your body needs to ignite change. So stage training allows you to vary the intensity of your workout and keep you progressing over time.

I have a specific goal of weight loss - so where do I start?
No matter what the goal is, the solution begins with assessing your starting point and your ability to begin a cardio training program. You may need to visit a local fitness facility for a complete cardio assessment and ask your physician before you begin a cardio training program. If you are new to cardio training, start in stage 1 and progress after a few weeks. Intermediate or advanced exercisers can begin in stage 2 and progress to stage 3 as shown below.
Now let's get that heart pumping! Choose whatever form of cardio that you enjoy most and find the perfect heart rate zone and stage for you - three different fitness levels, three different training stages to focus on to achieve weight loss success. Pick your level and get moving!
Stage 1: Beginner - You are new to cardio training and need to build up your stamina.
Create a training base! You can perform cardio training up to three days a week making sure to allow yourself a day of rest in-between your cardio workouts. Start slow and remember - your body will advance over time - don't push yourself too hard!

Stage 2: Intermediate - You are an avid mover and need a push to get past those pesky plateaus!
Push ahead! Alternate days one and two according to how many days you plan on performing cardio (i.e. if you plan on doing four days of cardio, they should be performed as follows: Day 1, Day 2, Day 1, Day 2).

Stage 3: Advanced - You are a weekend warrior and fitness fanatic with no time to spare!
Go for it! We suggest a minimum of three days of cardio training for you - just remember to alternate your cardio workouts so that you allow yourself plenty of recovery time (i.e. if you plan on training more than three days a week - always perform a recovery day after a high intensity day to allow your body to recover).

You can perform any type of cardio that you enjoy - the exercise type is up to you! Remember that cardio training is individual - start at the stage that best suits your current fitness level and progress your training over time.

Reference

(1) Wilmore JH, Costill DL. Physiology of Sport and Exercise. Champaign, IL: Human Kinetics, 1994

2010-10-21T23:37:00.001-07:00

Maurice Moore http://ping.fm/2lUod

2010-10-21T23:25:00.001-07:00

Slim Those Thighs! http://ping.fm/1DRF1

2010-10-20T21:03:00.003-07:00

I'm back at it again

2010-10-20T21:03:00.001-07:00

Up?

2010-10-20T21:02:00.001-07:00

What's

Health Tip: Cut Down on Sodium

2010-10-04T20:11:00.000-07:00

Health Tip: Cut Down on Sodium

Suggestions for eating less salt

(HealthDay News) -- Many foods and recipes include lots of salt (sodium), which can raise your blood pressure.
The U.S. National Heart, Lung, and Blood Institute suggests how to cut down on sodium in your diet:

Purchase vegetables that are fresh, canned or frozen without any added salt.
Stick to fresh meat, fish and poultry instead of processed or canned products.
Season foods with salt-free seasonings, spices and herbs. Avoid instant pastas, rice and other foods with prepackaged seasonings.
If you do eat canned foods, rinse the contents to wash off some of the sodium.
Avoid prepared foods such as frozen pizzas or entrees.
Buy lower-sodium varieties of your favorite foods.

A Fitness Fusion

2010-10-04T19:53:00.000-07:00

A Fitness Fusion
Chere A. Lucett, NASM CPT, PES, CES
Tuesday, September 14, 2010

A Fitness Fusion
Key Points

* The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.
* Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision.
* Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model.

Traditional training versus Pilates – which method works best? Why not incorporate both? Pilates is a method steeped in history that uses the same principles as traditional forms of training, only their approach negates the traditional use of outside resistance such as hand weights in favor of body weight. In the fitness world – is there room for both? A fusion of fitness ideologies is bringing enthusiasts together in a dynamic way – are you ready to the core of the matter?

Our fitness cannot be defined by our ability to lift weights or run a mile and it can no longer sit alone in a box, controlled by traditional ideologies of what our workouts should “look” like. As our world expands through increased global connections, so too should our understanding of the bountiful world of “fitness”. There are various forms of fitness workouts that have hit the industry and complemented traditional exercise routines – one such phenomenon is Pilates.

Pilates was developed by Joseph Pilates, born in Germany in 1880. As history shows, Joseph Pilates was born with physical ailments which he spent his life working to restore his health and body conditions. The legend of his method points to his work at an English internment camp during World War I, where he worked to help patients rehabilitate war injuries. Later, in 1923, he immigrated to New York where he opened a Pilates studio and incorporated his methodology which he termed “contrology”. This method utilized a series of exercises designed to build abdominal and body control. Over time, Pilates developed equipment that could replace him as a spotter for his clients – equipment now used such as the Cadillac and the Reformer. The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.(1)

Pilates has become a large and lucrative niche in the fitness market. Depending on what resource you read, the Pilates method focuses on a number of principles which guide individuals through exercise. Using a foundational or basic understanding, the Pilates method focuses on 8 great principles: control, breath, flowing movement, precision, centering, stability, range of motion and opposition. Pilates complements traditional training in many ways as the principles of Pilates match the objectives of an integrated, comprehensive training program, such as that given with the NASM OPT model.

Control is one of the fundamental principles focusing on controlling your body’s movement. In Pilates, this focus does not just end with the exercise; it is an all-encompassing idea, lending itself to every movement associated with the exercise, from getting on and off equipment to the initiation and ending of each movement- even the transition from one exercise to another. This attention to detail allows the exerciser to slow down and focus on overall stability, not simply the prime movers. When working with clients during traditional resistance training, we often teach our clients to focus on their movements, slow down to receive the full benefit of the exercise and work on training their endurance or stability system (the inside out approach to creating fundamental strength) first.

Breath is the second principle and teaches the benefits of consistent breathing patterns to proper muscle balance, posture and movement. Pilates teaches deep inhalation and full exhalation while moving, driving the exerciser away from shallow breathing or even holding one’s breath during exercise. The focus on breathing touches on an area of traditional fitness often overlooked. While during the Bodybuilding years, the vasalva maneuver was used to help push heavy loads, mainstream exercisers have incorporated the same poor breathing strategies during exercise. Many exercisers tend to hold their breath during exercise or use improper breathing techniques which may work against them or simply make them feel dizzy or queasy during exercise. By focusing on deep, diaphragmatic breaths, the exerciser can maintain better core control as the correct breathing techniques keep the torso stabilized. In addition, proper breathing during exercise allows our exercisers to inhibit tension and faulty movement patterns.

Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision. While traditional training may not appear to be as fluid as a Pilates workout, the focus on creating smooth and even movements during traditional resistance training helps the exerciser safely control and coordinate their movements. This is essential in helping clients avoid injury.

Precision is similar to the principle of control except there is an additional spatial awareness. In other words, precision focuses the Pilates exerciser on what, when and how muscles should be working during an exercise. This focus is a direct complement to integrated resistance training where we continually strive to minimize synergistic dominance and increase proper muscle function. Traditional ideologies ask for proper joint position and posture during exercise, focusing the exerciser to feel and control the muscles they should be using during an exercise.

Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model. Centering asks the exerciser to pull the navel to the spine, activating the deep abdominal muscles. In addition, many Pilates instructors will ask their students to pull their shoulders down and back as well as squeeze the glutes before initiating exercise. Sound familiar? Taking a cue from Pilates and understanding the leading researchers in the area of human movement, current methodologies on traditional resistance training have incorporated the centering technique.

Stability focuses on the ability to not move a part of the body while it is being challenged by another part of the body. For instance, Pilates works on creating torso stability, keeping the spine still as the arms and legs are moving. This principle directly correlates to a cornerstone of the NASM-OPT model methodology. The focus of the first phases of training is to create stability by training core and balance while incorporating movement. A strong center enables the body to move optimally. This idea has begun to infiltrate various traditional training ideologies in the hopes of preventing injury to the low back and extremities.

Range of motion refers to flexibility. Pilates emphasizes movement through the full range of motion. This principle correlates directly with traditional training as both ideologies work to increase range of motion to enhance the health of the body. Limitations in range of motion, in both worlds, need to be addressed and flexibility exercises are emphasized to keep the body moving optimally.

Opposition in Pilates uses visual imagery to help an individual use the correct muscles to move their bodies. An example would be asking a client to pull the shoulders down and raise their arms up, using the back muscles to help lift the arms rather than the arms themselves. While this principle does not seem the match the traditional training methods the root of the principle dictates that the exerciser focus on stability and proper muscle synergy. Their premise is the same as that of NASM – muscles do not work in isolation. Therefore, focusing on muscle synergies will help an exerciser learn to manipulate and control their bodies properly – enhancing results and potentially deterring injury.

While Pilates may use a different approach to exercise, the foundation of both worlds easily overlaps making both methods complementary and interchangeable. In fact, both forms of exercise can and should be used to enhance a client’s workout regime. If hitting the weight room is not a favorite past time for your clients, why not have them hit the mat for a rigorous Pilates workout? Both forms of exercise use resistance, enhance strength and stability and work to increase the physical health of the exerciser – so incorporate both into your program by substituting one “regular” training day for a Pilates day and vice-versa. Giving your clients options will help keep their exercise routines fresh and free from boredom. When we can embrace various methods of exercise, we open up our own understanding of human movement while expanding our clients’ opportunities to achieve healthy habits. Isn’t that why we’re here? Now breathe, center yourself and get training!

Was going to switch blog platform

2010-08-03T17:41:00.001-07:00

I was thinking about switching to another blogging platform but decided not to. So now that I chose to keep this blog up and running I will stay more tuned in and not leave it to grow weeds and spider webs. Now that I finally got this thing cleared up its time to have some fun so lets get started.

Published with Blogger-droid v1.4.9

2010-04-08T21:32:00.000-07:00

I often hear people saying "I don't have the time to workout". Well there are 168 hours in the week and if you cant manage to take 3-4 hours per week and do some kind of physical activity then there might be some time being wasted somewhere. I think once a person finds their zone then making time will be no problem but the problem is finding that zone. I found a good quote:

"If you don’t have time to do it right,
when will you have time to do it over?"
- John Wooden

Found Some Quotes about Focusing on Your Goals

2010-03-10T20:04:00.000-08:00

Focus: Concentration is the secret of strength.

Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy. – Denis Waitley

Excellence is in the details. Give attention to the details and excellence will come. – Perry Paxton

It’s not what’s happening to you now or what has happened in your past that determines who you become. Rather, it’s your decisions about what to focus on, what things mean to you, and what you’re going to do about them that will determine your ultimate destiny. – Anthony Robbins

Our thoughts create our reality — where we put our focus is the direction we tend to go. – Peter McWilliams

Focus on where you want to go, not on what you fear. – Anthony Robbins

Don’t dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer. – Denis Waitley

I just try to concentrate on concentrating. – Martina Navratilova

I never did anything by accident, nor did any of my inventions come by accident; they came by work. – Thomas Edison

What the human mind can conceive and believe, it can accomplish. – David Sarnoff

I never see what has been done; I only see what remains to be done. – Marie Curie

Focus on your potential instead of your limitations. – Alan Loy McGinnis

It is wise to direct your anger towards problems — not people; to focus your energies on answers — not excuses. – William Arthur Ward

We can always choose to perceive things differently. You can focus on what’s wrong in your life, or you can focus on what’s right. – Marianne Williamson

Take up one idea. Make that one idea your life – think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced. – Swami Vivekananda

When you focus on being a blessing, God makes sure that you are always blessed in abundance. – Joel Osteen

All that we are is the result of what we have thought. – Buddha

You can’t depend on your eyes when your imagination is out of focus. – Mark Twain

Our life always expresses the result of our dominant thoughts. – Soren Kierkegaard

My idea of a good picture is one that’s in focus and of a famous person. – Andy Warhol

I think the one lesson I have learned is that there is no substitute for paying attention. – Diane Sawyer

When you write down your ideas you automatically focus your full attention on them. Few if any of us can write one thought and think another at the same time. Thus a pencil and paper make excellent concentration tools. – Michael LeBoeuf

Energy Drinks

2010-03-09T09:16:00.000-08:00

Its a lot of different kinds of energy drinks out there. Today I ran into a article by Time Magazine about energy drinks and me being a fan of BSN Endorush and VPX Sports Redline Xtreme the article caught my eye.

Apparently the main ingredient that hits you is the sugar, it does something to the reward and pleasure center of the brain which creates the expectation of more fuel on the way so the body works harder.

Well Endorush and Redline don't have sugar or at least not that much but probably more caffeine than others. That explains the crash from the drinks that are full of sugar.

The Psychology Of Motivation : Men's Health

2010-03-07T20:24:00.000-08:00

The Psychology Of Motivation : Men's Health