FitLink.com Main feed 2009-11-07T15:30:07Z http://www.fitlink.com/feed http://www.fitlink.com/favicon.ico Top 10 Reasons You Are Not Losing Fat 2009-10-27T01:30:00Z http://www.fitlink.com/article?article=10214 Msfit31
1. Menu is too high in calories from...]]>
1. Menu is too high in calories from calorie dense foods like snack foods, pizza, desserts, pasta, bread, and dairy products.

2. Activity and exercise levels are too low, or non-existent.

3. Slow thyroid. Check by taking your temperature as soon as you wake up each morning. If your temperature is below 98.6 degrees for 7 days in a row, bring the results to the attention of your physician. He can run further tests. About one in two Americans has an under active thyroid.

4. Fewer than 20 grams of protein are consumed for breakfast. Protein regulates insulin levels. When a high sugar or carbohydrate meal is consumed for breakfast, insulin levels in the blood become elevated. In the presence of insulin, fat is stored for energy, not broken down. Hypoglycemia all day long is the result.

5. Too much fat is consumed. Butter, salad dressing, fried foods, fast foods.

6. Too much sugar is consumed. Did you know that juice manufacturers are allowed by the FDA to put sugar in juice and label it “unsweetened,” because they feel that much of the sugar was leached out during processing. You eat too much sugar. *Each American eats 50 lb. per year!

7. The heaviest meal is eaten at night rather than at breakfast. Way too often people eat too much right before they go to bed, or worse, they eat midnight snacks. If you eat for the activity level that will follow the meal, then you’ll know not to eat a big meal before bed. All you’re doing is sleeping and storing fat (energy). Try no food three hour before bedtime.

8. Alcohol slows down the metabolism and is processed like sugar by the body.

9. There are too few meals or calories eaten per day. The body goes into a starvation mode, where it uses muscle for energy needs while conserving fat. Eat at least three staggered meals per day. Never skip a meal, unless it’s at night.

10. Too many unhealthy snacks are consumed.]]> Focusing on Healthy Living 2009-09-14T14:53:37Z http://www.fitlink.com/article?article=10194 Cwells
Why focus on your overall health? Besides quality and longevity of life there are many self inflicted conditions that can be avoided. Some of these types of conditions are: diabetes, cancer, congestive heart failure, gastro esophageal reflux disease, liver disease, hernia, urinary incontinence, chronic kidney failure, stroke, depression, osteoarthritis, gallbladder disease, sleep apnea, alcoholism, brain damage, chronic obstructive lung disease, malnutrition, miscarriage, heart attack, recurrent infections, shortness of breath, asthma and cardiovascular disease. Many of these can be avoided by giving up bad habits such as smoking and excessive drinking as well as limiting consumption of foods high in cholesterol and fat.

Your health is greatly impacted by the foods you choose to eat on a daily basis. If you are not eating enough fruits and vegetables you will be depriving your body of necessary vitamins and minerals that are needed to function properly. If you tend to eat foods high in fat, cholesterol and calories you will most likely feel sluggish and gain weight since these are hard to work off during the activities of a normal day. Many people will go on a diet when focusing on being healthy. This works for some people because it specific identifies what they should or should not be eating.

One of the best ways to improve your health is to focus on exercising. Unfortunately we do not have much physical activity during our days, which means that we need to plan time or ways to ensure we are using our bodies more. The best plan for physical fitness is doing cardiovascular exercise 20-30 minutes 2-3 days per week and lifting weights 2-3 days per week. If you currently do not do this start out slowly with 1-2 days per week for both. Exercise not only helps your health from a physical standpoint but it also helps how you feel due to the chemicals that are released during the time you are exercising called endorphins which make you feel happy. Besides this planned exercise activities you should be creative in looking for ways to add additional physical activities into your day such as taking the stairs instead of the elevator.

To round off your overall health it is important to focus on your mental well being. This is one area of health that many people overlook. If you have made improvements to your health by eating better and working out but still have not achieved the feeling of being healthy it might be that you are not focusing on your mental health. Here are a few ideas of what to focus on to improve your mental health:
-Get a good nights rest
-Exercise
-Try new things
-Spend time with friends and family
-Plan time to do something for you
-Listen to music
-Count your blessings
-Mediate, pray
-Talk to people
-Stretch

To get started on making improvements to your health take a look what your goals are. What areas in your health do you need to improve or improve the most? What is your current lifestyle and what can you change? Often times we must make some type of compromise to reach the goals we have made for ourselves it is usually in the terms of time or money. Becoming healthy is a life long journey. You should focus each day on becoming healthier than the day before. Set goals along the way to track your progress. If you have setbacks recognize them for what they are and move on.]]> Successful Weight Loss Begins in Your Mind 2009-09-11T15:45:00Z http://www.fitlink.com/article?article=10191 RoseannaLeaton
So many people decide over the weekend to start their diet on Monday and when Monday comes...]]>
So many people decide over the weekend to start their diet on Monday and when Monday comes they are "good" for the first few hours…until their resolve wanes and that slice of toast or piece of cake gets bigger and bigger in your mind and you just have to have it. If you are familiar with this scenario then you know that something here is not quite right, something isn't working for you with this approach. The question therefore is what different approach is there?

From the perspective of a psychologist this approach goes about weight loss in completely the wrong way. In trying to be "good" and trying to NOT have this or that you immediately trigger of an unintentional desire to have exactly what you are planning not to have. You need to be aware of the way in which your mind works to enable you to get your mind working for you instead of against you.

Let me elaborate a little here. If I say to you now try as hard as you can NOT to think about an orange VW beetle car, what flashed into your mind? I'll bet you saw an orange car. So if I say don't think about carrot cake, what do you see? Or don't think about a glass of wine, what did you see? Do you see what I mean? Whenever you try to not do something, this effort creates a reverse effect and you get a great big picture of exactly that thing. And the harder you try the bigger, more powerful and more tantalizing that picture becomes.

This is why that diet on Mondays lasts an ever shorter time. Your internal pictures get bigger and more powerful. This at the same time knocks your confidence in your ability to succeed. The first time you dieted, you probably did quite well, and then experienced an ever lessening success as your confidence and commitment gets less and less.

To lose weight successfully you have to have confidence that you will succeed and also the ability to see what you want to see. These are two vital mental ingredients for success. A further ingredient is the ability to identify what is pure habit and to alter that habit. Habits are those sequences of behavior which happen automatically, without conscious thought. They are as automatic as brushing your teeth or tying your shoe laces. A habit is something which you do not consciously think about but is driven by subconscious thought processes. Thus you MUST access your subconscious mind in order to change habitual behavior in relation to food.

Once again this is a mental ingredient, although this time not consciously so. With hypnosis you can access the inner workings of your mind. Just as the use of hypnosis is readily accepted as essential these days in sport, it is also essential in successful weight loss. Hypnosis allows access to the inner workings of your mind, allowing you to stop the cycle of negative effect caused by old habits and instead trigger off a whole host of positive new behaviors which will before long become just as habitual to you.

You can get hypnosis weight loss downloads instantly in your own home and begin to retrain your mind to lose weight and achieve your perfect weight. Just as a sports person learns to think like a winner, you will learn to think like a slim person. Mental rehearsal is more important in sport than physical practice. This is fact. This has been proven. Mental rehearsal is also more important in your successful weight loss. Unless you learn to see yourself thin you will keep seeing instead that carrot cake, or those burgers, and those pictures will remain tantalizing to you. As you listen to hypnosis weight loss downloads you will eradicate these pictures, they will lose their attraction and their ability to tantalize will disappear altogether.

Instead, you will retrain your mind, to see powerful images of success. Just as a golfer has to learn to visualize winning the Open, or a Tennis player visualizes winning Wimbledon, you will quickly learn to visualize a super, healthy and happy you. In this way you will be 90% of the way to successful and long term weight loss.]]> Summer Exercise 2009-08-30T13:45:00Z http://www.fitlink.com/article?article=10190 proctor
The trick is to take advantage of cooler times and cooling activities. Set your alarm for 6 am and get to the gym or do your outdoors workout before the sun is overhead. You can take a nap during the hottest part of the day if you get sleepy. If your schedule doesn't allow for a 6 am rise-n-shine, then workout at sunset once the heat of the day has passed. Just be aware that exercising late in the day can push back the time when you are able to fall asleep.

For your workout, pick cooler activities like swimming or doing yardwork (run through the sprinkler or duck your head under the hose to dampen your clothes and hair--water helps your body to get rid of excess heat, which is why sweating with a cool breeze blowing feels so good). If your workout-of-choice is a bike ride, fill up your water bottle with ice cubes to help cool you faster. Have kids? Join them in a sprinkler dash or encourage a friendly game of catch with water balloons.

There is a lot you can wear to make summer exercise more comfy. Wicking, technical clothes will stay drier and not weigh you down like cotton clothes can. If you don't have technical wear, then you can cut holes in the front and back of an old t-shirt to allow air to get to your skin and cool you off. Maybe you can even bring that style back from the '80s, at least in your neighborhood! Splash your head and neck with water during your workout if possible. Another cooling method is to put a wet bandana in your freezer (round it into the shape of your neck beforehand) for 30 minutes then wrap it around your neck before heading outside. It will help cool you off and double as a sunshield. You can wrap it around your forehead towards the end of your workout to keep the sweat from dripping into your eyes. Remember to protect your skin from burning; apply waterproof/sweatproof sunscreen 30 minutes before you go outside so that it has a chance to dry. Wear a hat (with mesh sides if possible to allow for air flow) or a visor if you don't want sunscreen on your face (since sweating can make it drip into your eyes). Lastly, grab your shades; wearing sunglasses not only protects your eyes from UV damage but can also help prevent a headache because you won't be squinting due to the bright sunlight.

Post-workout, you should bring your heart rate down gradually by walking and then stretching, even though it's tempting to flop down into the grass the second you finish exercising. Reward yourself with a frozen fruit popsicle. To make one, just throw some strawberries, watermelon or whatever you have available into your blender, then put the blended fruit in a paper cup in the freezer for a couple of hours before your workout. When the popsicle is frozen, just tear off the top of the cup and lick to your heart's content! Follow it with a cold shower for the ultimate refreshment. That's a workout—and a feeling of accomplishment for your non-lazy approach to your day—a nutritious snack, a surge of refreshment from a cold shower, and a boost of energy from exercising all in one. Take that, heat!]]> 10 Things Parents Can Do To Help Prevent Eating Disorders 2009-08-21T22:06:41Z http://www.fitlink.com/article?article=10189 proctor
1. Consider your thoughts, attitudes, and...]]>
1. Consider your thoughts, attitudes, and behaviors toward your own body and the way that these beliefs have been shaped by the forces of weightism and sexism. Then educate your children about (a) the genetic basis for the natural diversity of human body shapes and sizes and (b) the nature and ugliness of prejudice. Make an effort to maintain positive attitudes and healthy behaviors. Children learn from the things you say and do!

2. Examine closely your dreams and goals for your children and other loved ones. Are you overemphasizing beauty and body shape, particularly for girls? Avoid conveying an attitude which says in effect, “I will like you more if you lose weight, don’t eat so much, look more like the slender models in ads, fit into smaller clothes, etc.” Decide what you can do and what you can stop doing to reduce the teasing, criticism, blaming, staring, etc. that reinforce the idea that larger or fatter is “bad” and smaller or thinner is “good.”

3. Learn about and discuss with your sons and daughters (a) the dangers of trying to alter one’s body shape through dieting, (b) the value of moderate exercise for health, and (c) the importance of eating a variety of foods in well-balanced meals consumed at least three times a day. Avoid categorizing and labeling foods (e.g. good/bad or safe/dangerous). All foods can be eaten in moderation. Be a good role model in regard to sensible eating, exercise, and self-acceptance.

4. Make a commitment not to avoid activities (such as swimming, sunbathing, dancing, etc.) simply because they call attention to your weight and shape. Refuse to wear clothes that are uncomfortable or that you don’t like but wear simply because they divert attention from your weight or shape.

5. Make a commitment to exercise for the joy of feeling your body move and grow stronger, not to purge fat from your body or to compensate for calories, power, excitement, popularity, or perfection.

6. Practice taking people seriously for what they say, feel, and do, not for how slender or “well put together” they appear.

7. Help children appreciate and resist the ways in which television, magazines, and other media distort the true diversity of human body types and imply that a slender body means power, excitement, popularity, or perfection.

8. Educate boys and girls about various forms of prejudice, including weightism, and help them understand their responsibilities for preventing them.

9. Encourage your children to be active and to enjoy what their bodies can do and feel like. Do not limit their caloric intake unless a physician requests that you do this because of a medical problem.

10. Do whatever you can to promote the self-esteem and self-respect of all of your children in intellectual, athletic, and social endeavors. Give boys and girls the same opportunities and encouragement. Be careful not to suggest that females are less important than males, e.g., by exempting males from housework or childcare. A well-rounded sense of self and solid self-esteem are perhaps the best antidotes to dieting and disordered eating.]]> Triclosan: Helping or Hurting? 2009-07-28T21:15:00Z http://www.fitlink.com/article?article=10188 proctor The Trouble of Triclosan or visit www.FoodAndWaterWatch.org to read the article on Triclosan, the ingredient added to household soap and other products to provide anti-bacterial properties.]]> The Protein Conundrum 2009-07-28T18:15:00Z http://www.fitlink.com/article?article=10187 sybil Most fad diets, like the Atkins Diet, that promoted excessive protein consumption have lost their luster in the health and nutrition world. However, protein should still be a very important part of your diet. Whether you are an active weight lifter, a marathon runner or a lifetime walker, you need a healthy amount of protein in your diet to help maintain strong bones, repair muscle tissue, balance blood sugar levels and keep your heart healthy. It may seem like a daunting task to calculate and regulate your protein consumption, but with just a few healthy tips from some experts, you can easily commit to a diet rich in healthy and beneficial proteins.

The key to protein consumption is balance and smart choices. Maureen Callahan, R.D. in an article for Real Simple, points out that the Mypyramid site for the United States Department of Argriculture recommends individuals get 15% of their calories from protein. She also notes that the best proteins to consume are lean proteins like fish, skinless chicken, beans, egg whites and low fat dairy products.

If you don't know how to shop for lean proteins, start with this article from the Mayo Clinic about how to buy lean meat and poultry. For lean protein recipe ideas including flounder, tofu, omelete and lentil recipes, search Myrecipes.

]]> Free Workout Advice & Fitness Tips 2009-07-21T14:00:00Z http://www.fitlink.com/article?article=10185 sybil Spread the...]]> Facebook and Twitter! It's true and we want you to become our friends and followers. When you join FitLink on Facebook and Twitter, you have daily access to free, helpful, fun and interesting fitness tips, workouts, and articles.
Spread the news. Tell your friends. Comment and tell us how you're doing.

Go to www.facebook.com or twitter.com to join today!]]> Osteoporosis and Exercise 2009-07-20T21:18:06Z http://www.fitlink.com/article?article=10183 sybil Often we forget to consider the consequences of the choices we make in our everyday. As youngsters, we desire to play and be active, but...]]> How can regular exercise and healthy living help prevent a disease that affects an estimated 10 million Americans?


Often we forget to consider the consequences of the choices we make in our everyday. As youngsters, we desire to play and be active, but as we get older a sedentary life sets in and our bodies begin to unknowingly weaken. Osteoporosis, or porous bones, involves the deterioration of bone tissue caused by a lack of vitamins, exercise and healthy eating. When a bone’s tissue deteriorates the bone becomes fragile ,and susceptible to breakage and fractures; most often the breaks happen in the hips, spine and wrists. Women are the highest population to be affected by the disease and are most often diagnosed with the disease after menopause, however, men are also often diagnosed. Osteoporosis is not curable, but there are many treatments available. Patients who undergo treatment for Osteoporosis are able to live active and enjoyable lives.


How do I know if I have Osteoporosis?
The best way to find out if you are suffering from Osteoporosis is to consult your doctor. If a doctor suspects you have the disease, s/he will require you to take a bone density test.


Can I prevent Osteoporosis?
Most of our bone mass is developed before the age of 30. After 30 we have to work hard to maintain the same amount of bone tissue. Bone, like muscle, is living tissue and can stay strong with exercise. Also being physically fit helps the body to be strong and balanced which lessens the chances of falls and fractures.


What can I do to decrease my chances of suffering from Osteoporosis?
The National Osteoporosis Foundation recommends these 5 easy steps to help prevent Osteoporosis:


1) Consume your daily recommended amounts of calcium and vitamin D.
2) Exercise regularly. On average 30 minutes of weight bearing exercise daily is suggested.
3) Avoid tobacco use and alcohol consumption.
4) Talk with your doctor.
5) If needed, take a bone density test


What foods have calcium and vitamin D in them?
Vitamin supplements help in rejuvenating vitamin deficiencies, but a better way to increase your vitamin intake is through healthy foods. Foods high in calcium include low fat milk, cheese, yogurt, spinach, almonds, tofu, and black beans. Vitamin D rich foods include many types of fish like salmon, oats, eggs and many breakfast cereals.


What types of exercises should I do?
Weight bearing exercises are best for building stronger bones. Weight bearing exercises encompass those that utilize your own bodyweight like running, walking or aerobics, and weight lifting exercises. If you are afraid to use weight lifting machines at the gym, there are many alternatives to the standard workout. Try using an exercise tube and stability ball in your workout. Always consult with a doctor before starting any workout regime.



Staying in shape means more than just shedding a few pounds and feeling good in your favorite jeans, it means keeping your whole body healthy, improving your quality of life and extending your life span.

]]> Exercise Environmentalism 2009-07-16T21:45:00Z http://www.fitlink.com/article?article=10182 sybil article from the New York Times about a running sneaker made from recycled materials.]]> To do strength training or cardio: that is the question 2009-07-06T18:15:00Z http://www.fitlink.com/article?article=10180 sybil

I'd like to have a sculpted set of abs, a trim waist and a nicely compacted buttocks, but often there are a million different opinions about the right exercise types to do for toning these body parts. Should I spend majority of my time jogging and doing jumping jacks or should I take to the weight bench and fatigue my muscles whenever possible? I recently found a great article at Womenshealthmag.com that shed some positive light on this fitness conundrum. Note that in this article they suggest keeping a log for all the reps you do during a strength training session; FitLink was built to do just that. Start tracking your workouts today with an Exercise Log.

]]> Secret to Longevity: Flex Your Muscles 2009-07-06T18:15:00Z http://www.fitlink.com/article?article=10181 sybil article by The Washington Post, suggests the secret to his health and wellness is exercise and clean living. The Washington Post reported that he "takes no medication and can lift his walker over his head." Though the rest of the Washington Post article goes on to discuss the financial difficulties of living past 100, what it doesn't acknowledge is that living healthy and exercising often can reduce the cost of health care while extending your life.

Modern medicine has assisted in extending human longevity, but it is not the only nor most valuable factor. Studies done on centenarians often show that regular exercise is an important component in lengthening an individual's life span. Exercise strengthens your heart and lungs, helps regulate chronic diseases, improves your mood and controls weight gain. In a time of economic hardships, taking care of ourselves on a daily basis with simple, cost-effective methods like working out and eating properly is extremely important. Do something physical today for 30 minutes in honor of Larry. Go for a 30 minute walk. Do some push-ups, jumping jacks and abdominal crunches to get your heart pumping. Stretch out your muscles with some meditative yoga. Take care of your body to ensure you live a long and happy life.

]]> Benefits of Fruits and Vegetables 2009-06-23T18:45:23Z http://www.fitlink.com/article?article=10175 rghilino
• 1 in 3 Americans will have cancer in their lifetimes; 20 years ago it was 1 in 10
• The...]]>
• 1 in 3 Americans will have cancer in their lifetimes; 20 years ago it was 1 in 10
• The Framingham Study demonstrated that people who eat 6servings/day of fruits and vegetables have 44% less risk of stroke; 9 servings/day yields a 66% reduction!
• A large study published in Journal of the American Medical Association (JAMA) showed that 5 servings/week of green, leafy vegetables cut the risk of macular degeneration, the most frequent cause of blindness in people age 65+, by 43%!
• The National Cancer Institute recommends 5-9 servings/day of raw fruits and vegetables to help prevent lung, breast, colon, prostate cancers (by 50% or more)!
• The American Heart Association recommends 5-9 servings /day also to slow down the atherosclerotic process and prevent heart disease and stroke.
• …Yet, 95% of Americans are not getting 5-9 servings of produce a day! And if they were, they would be spending around $5-15/day on produce.
• Actually, only $1.77/week is spent by an individual for fruits and vegetables and, worse yet, only $7.07/week for a family of 4. (1977 Produce Marketing Assoc. Statistic)
• And children? 1 in 2 will develop heart disease; 1 in 3, cancer! Degenerative diseases of the aged are now evidenced in children. ADD and ADHD are on the rise! why? A study of 3112 children grades 2-6 proved almost ½ didn’t eat even 1 fruit or vegetables in a day! Food is fuel, and they are running on empty!

ARE JUST ANY FRUITS AND VEGETABLES OK?
My answer is No, and here is why:

• They need to be raw because enzymes are only found in raw foods. Enzymes act as catalysts for the 10,000 functions per second that the cells themselves undergo. They strengthen the immune system, defy aging and detoxify the body. Cooking (118-122 degrees) destroys the life quality of enzymes. Meat is cooked, milks/juices are pasteurized, grains are baked and nuts are roasted. Fruits and vegetables are about the only other sources of enzymes and even then we cook most of them.
• VARIETY is important because everyone absorbs nutrients differently, kind of like medications. Your body may absorb calcium beautifully from broccoli, but I may need to get it from spinach. Kale is the #1 anti-cancer vegetables and I don’t eat it, do you? Since each fruit and vegetable has a unique composition of phytochemicals, vitamins, minerals, enzymes, and trace elements, and since most people only eat the five fruits and vegetables they like, they may be missing some important fuel.
• Not only does a vine-ripened tomato taste delicious, but also the bright red coloring is proportional to the number of phytochemicals within. Vine-ripening not only creates more nutrients, but those nutrients change so they are absorbed better.
• Produce needs to be fresh! Five days after picking approximately 75% of the nutrients are lost! Most of the produce in the market is at least 2 weeks old.

Juice Plus+ is real food: It is composed of 17 raw fruits, vegetables and grains which are grown in nutrient dense soil, allowed to ripen on the vine and picked/processed within 1-2 days.

It was developed to fill the gap between the quality and quantity of what you and I actually eat and what we need to eat for good health! “If your lifestyle does not control your body, eventually your body will control your lifestyle” Start reversing your cells today visit me at www.robinloves2sharejuiceplus.com check out all the health research and the video on my site.]]> Bottled Water and Glycemic Index 2009-06-22T21:45:00Z http://www.fitlink.com/article?article=10178 sequoiahealth
Bottled Water: 3 Major Health Concerns

Water is a Must

The safety and environmental friendliness of bottled water is back in the
news. Drinking...]]>

Bottled Water: 3 Major Health Concerns



Water is a Must

The safety and environmental friendliness of bottled water is back in the
news. Drinking adequate amounts of water is important to good health.
Depending on your body weight, drinking anywhere from 32oz to 100oz of
water daily helps your muscles, digestion and kidneys all work better.
However, it's also important to make sure that the water you are drinking
and the container it's stored in are safe.

An Important Report
A recent report by the Earth Policy Institute (EPI) says "The global
consumption of bottled water reached 154 billion liters (41 billion
gallons) in 2004, up 57 percent from the 98 billion liters consumed five
years earlier. Even in areas where tap water is safe to drink, demand for
bottled water is increasing; producing unnecessary garbage and consuming
vast quantities of energy. Although in the industrial world bottled water
is often no healthier than tap water, it can cost up to 10,000 times more.
At as much as $2.50 per liter ($10 per gallon), bottled water costs more
than gasoline." About one-fourth of bottled water is actually bottled tap
water; according to government and industry estimates (some estimates go as
high as 40 percent).

Several new studies have pointed to three major health problems associated
with bottled water.


#1) Chemical Leaching From the Plastic Bottles

When it comes to water and foods, not all plastics are created equally.
Plastic can leach chemicals into whatever is stored in it especially when
heated. To make sure the plastic is safe and does not leach, check the
recycling symbol on your bottle. #2 HDPE (high density polyethylene), #4
LDPE (low density polyethylene), or 5 PP (polypropylene) on your bottle are
all safe. Water is generally sold in plastic bottles market with a #1, and
is only recommended for one time use. Do not refill it.

#2) High Bacterial Count in Reused Water Bottles

Several researchers in Canada and the USA have determined that refilling
your water bottle, even if washed, might not be such a good thing.
Dangerous bacteria and potentially toxic plastic compounds have been found
in water bottles with the recycle #1 on the bottom. A study of water
bottles at a Calgary elementary school found bacteria in kids' bottles that
would prompt health officials to issue boil-water advisories, had the
samples come from a tap. The better choice is to filter your water with a
Brita or Pure filter and use a refillable water bottle that is safe to wash
marked with a recycle number #2, #4 or #5.

#3) Environmental Concerns with Recycling and Landfills

After you drink your bottled water, the bottle has to be recycled or
thrown away. According to the Container Recycling Institute, "86 percent of
plastic water bottles used in the United States become garbage or litter.
Incinerating used bottles produces toxic by-products such as chlorine gas
and ash containing heavy metals. Buried water bottles can take up to 1,000
years to biodegrade. Almost 40 percent of the PET bottles that were
deposited for recycling in the United States in 2004 were actually
exported, sometimes to as far away as China, adding to the resources used by
this product."

An Environmental Nightmare
Environmentally, the plastic most commonly used to make water bottles is
polyethylene terepthalate (PET), which is derived from crude oil. A
Colorado-based company, BIOTA, bottles its spring water in a container made
from a biodegradable plastic called polylactic acid (PLA), which is derived
from corn. The bottling company says, given the right composting
conditions, the container will disappear in 75 to 80 days. So, the bottom
line is keep drinking lots of water but:

*Don't reuse (even if you wash) plastic bottles with a recycle #1 on the
bottom
*Don't heat foods or liquids in a microwave or store in plastic.
Use glass instead
*Buy re-usable water bottles that are stainless steel or BPA
FREE and filter your water with a Brita or Pure filter


Eating the right balance of foods can give you many of the antioxidants you need
for good health. Contact us to discuss how Fresh Start can help you, in a healthy way,
learn to make better food choices. You will improve energy and stamina while feeling and looking your best.


The Glycemic Index... A Valuable Weight Loss Tool



Food Affects Your Brain
The various natural substances in food have a profound affect on the way
you feel. Proper variety and "food pairings" make a big difference in your
overall health and longevity. Unbalanced eating habits can either create a
situation where you have depleted or excess blood glucose (a form of
sugar). When excess blood sugar is present, the pancreas stimulates
production of higher levels of insulin to move the excess sugar into your
cells.

The Risks to Your Health
In theory, it is these higher levels of insulin in your blood that are
implicated in increased risk to your health. Over time, an insulin
resistance builds up when your cells no longer respond normally to the
insulin circulating in the blood. When your cells do not respond to
insulin, sugar will not move into the cell to be used for energy. High
circulation blood sugar is what we refer to as type 2 diabetes. High
insulin levels also contribute to other key metabolic problems such as
obesity, high blood pressure and elevated blood cholesterol, predisposing
to heart disease, strokes and other health problems.

Stable is Better
Either way, your body likes blood glucose levels to remain stable.
Unstable blood glucose negatively affects your concentration, mood,
athletic ability, hormone balance, energy levels and the ability to
maintain a healthy weight. Unstable blood glucose will also affect your
hunger levels. High levels of insulin in your blood stimulate the hunger
mechanisms and make you over eat. The easiest way to keep your blood
glucose levels stable is to eat a healthy balance of foods that have a
medium to low glycemic index. Does this mean having to get obsessive about
how and what you eat? Definitely not! This is, however, much easier and
more effective than counting calories!

What is the Glycemic Index?

Simply, the glycemic index or GI is a food ranking system from 0 to 100
first invented to help diabetics control their blood sugar levels. When a
food, specifically one containing carbohydrates, is eaten and digested, the
speed with which the food raises your blood sugar is called its glycemic
index. Low GI foods (less than 55) produce a gradual rise in blood sugar
that's easy on the body. Foods between 55 and 70 are intermediate GI foods.
High GI foods (more than 70) cause unhealthy spikes in blood sugar and
insulin. In 1995, Barry Sears, in his book, The Zone, went on to popularize
the glycemic index as a weight loss tool in his diet plan, The Zone.

The GI in Practical Application
The simple rule, especially for higher carbohydrate foods, is to choose
less refined foods like whole grain breads, cereals with a low GI, beans,
lentils, brown rice instead of white and plenty of fruit and vegetables.
These foods will keep your blood sugar in the healthy range. Avoiding large
amounts of high GI foods can help you lose weight more easily. High GI
foods causes a spike in blood sugar and that means you'll be hungry again
soon after eating. Studies of volunteers at buffets show people eating high
GI meals consume more calories at the next meal.

Benefits of Eating a Low GI Meal:

Helps control your body weight
Increases your body's sensitivity to insulin
Improves diabetic control
Reduces your risk of heart disease
Lowers your blood cholesterol levels
Reduces hunger and keeps you feeling fuller for longer
Prolongs physical endurance

For a good Glycemic Index tool and food check, go to
www.glycemicindex.com

A strong immune system is the key to excellent health. Building a strong immunity is
just one of 8 healthy lifestyle habits we teach. We provide the education, motivation and accountability necessary to improve your health while helping you feel and look your best.

Additional reading:

Pets and People



Loss of Appetite in Your Pet

For most pets, eating is a joyful part of their daily routine. So when a pet doesn't want to eat, it is a reason for concern for most pet owners. When loss of appetite is short-lived, it's usually nothing to worry about. But when your pet stops eating for unknown reasons for longer than 24 hours, a visit to your veterinarian might be in order.

Julie Andrus of Holistic Pet Info takes a look at what loss of appetite can mean:

Moving to a new home or the addition of a new family member can cause stress on your pet and they may not feel like eating. This type of appetite loss is usually short-lived and can be remedied with coaxing and extra attention to your pet. When your dog or cat stops eating for unknown reasons, it is time to take a closer look.

A sudden loss of appetite or one that develops over time and continues for several days could indicate a variety of illnesses, including:

Digestive Disorders - Partial blockage of the digestive tract (foreign objects or possibly tumors) can make it difficult to swallow and can result in your pet's unwillingness to eat. Parasites, ulcers or bacterial infections, even food allergies can cause inflammation of the gastrointestinal tract which make it uncomfortable to eat. Additional symptoms to watch for are increased salivation, diarrhea and vomiting.

Pancreatitis - Occurs when the pancreas secretes its corrosive digestive juices on itself and the surrounding internal organs and tissues rather than on the food in the intestine. The resulting inflammation causes pain and stress in the animal, eventually leading to a complete loss of appetite. Vomiting and listlessness often accompany your pet's loss of appetite when the pancreas is affected.

Kidney Disease - The kidney's job is to remove waste products from the blood. When the kidneys begin to fail, toxins begin to build up in the blood stream and sometimes cause ulcers in the mouth and stomach. You may notice your pet has stopped eating (because of the ulcers) yet they are drinking and urinating more often because of the kidney disease. With kidney disease, vomiting and lethargy are often present.

Dental Disease - One obvious but often overlooked reason for loss of appetite is that your pet experiences mouth pain when eating. Abscesses, tooth decay and gum disease can sideline even the hungriest pets.

Your pet's loss of appetite may mean something as simple as his dislike for a new brand of food or it may indicate a more serious medical condition. If other symptoms are present (difficulty breathing, vomiting, lethargy, drooling, excessive thirst), schedule an appointment with your veterinarian. A physical exam, x-rays, fecal tests and or blood work can diagnosis the problem and a treatment plan can be determined.

Remember that early intervention can mean a better prognosis for recovery and less discomfort for your beloved pet.

Julie Andrus is the owner of Holistic Pet Info. If you are looking for information on how to manage your pet's health with holistic or natural pet care products like nutritional supplements, vitamins, nutraceuticals and other natural medicines, Holistic Pet Info is the place for you. They carry more than 100 natural pet products including vitamins and nutritional supplements, nutraceuticals and other natural medicines. The site also offers a wide range of well-written and researched articles and other information on animal health issues.

Ingrid King is a writer, Reiki Master Practitioner and owner of Healing Hands. She publishes a FREE E-zine with topics ranging from conscious living for you and your pets to holistic and alternative health topics. Healing Hands provides Reiki for pets and people. Ingrid also hosts a popular blog, "The Conscious Cat". She is the author of "Buckley's Story - Lessons from a Feline Master Teacher", to be published later this year. For more information about Ingrid and Healing Hands, please visit www.pethealing.net.

Help for Brittle Bones... Be Bone Strong!

We have just introduced a new Fresh Start program called Be Bone Strong! Another
in our series of healthy lifestyle programs, Be Bone Strong! is the only complete osteoporosis prevention and repair program. Unlike other programs that just
focus on medications, calcium and vitamin D to increase bone density, Be Bone Strong! works to modify ALL the lifestyle factors that lead to poor bone quality.
Included in the program are:

The "Big 5 for Healthy Bones"



1. Dietary changes that balance protein with fruit and vegetable intake.
Fruits and veggies contain greater amounts of water, minerals and antioxidants with generally lesser amounts of animal protein to reduce total body inflammation.
2. Calculate optimum water intake for maximum hydration. Water is very important
in helping the kidneys regulate pH and detoxify the body.
3. Increase daily stress reduction activities. This helps lower cortisol and homocystein
levels while reducing calcium loss.
4. Establish year round vitamin D3 levels in the 50-80 ng/mL (or 125-200 nM/L).
This should be confirmed by regular 25-hydroxyvitamin D testing.
5. Safe and sufficient weight bearing exercise to stimulate muscle growth and balance. This is essential for increasing bone quality and preventing falls.


Test your bone knowledge and take our Strong Bones Healthy Body Quiz at sequoiahealth.com]]> Run and walk your way to completing any distance 2009-06-02T20:45:00Z http://www.fitlink.com/article?article=10174 proctor NY Times website or just scroll to read the content. If you want to rev up your workout a bit but don't want to risk injury, don't consider yourself a runner, or are just a little bit too overweight to start running, the run-walk method may be just the answer for adding some jogging to your walks. Read on...

"I am more couch potato than runner. But not long ago, I decided to get myself into shape to run in the NYC Marathon on Nov. 1, just 152 days from now. (Not that I’m counting.)

To train for my first marathon, I’m using the “run-walk” method, popularized by the distance coach Jeff Galloway, a member of the 1972 Olympic team. When I mentioned this to a colleague who runs, she snickered — a common reaction among purists.

But after interviewing several people who have used the method, I’m convinced that those of us run-walking the marathon will have the last laugh.

Contrary to what you might think, the technique doesn’t mean walking when you’re tired; it means taking brief walk breaks when you’re not.

Depending on one’s fitness level, a walk-break runner might run for a minute and walk for a minute, whether on a 5-mile training run or the 26.2-mile course on race day. A more experienced runner might incorporate a one-minute walk break for every mile of running.

Taking these breaks makes marathon training less grueling and reduces the risk of injury, Mr. Galloway says, because it gives the muscles regular recovery time during a long run. Walk breaks are a way for older, less fit and overweight people to take part in a sport that would otherwise be off limits. But most surprising are the stories from veteran runners who say run-walk training has helped them post faster race times than ever.

One of them is Tim Deegan of Jacksonville, Fla., who had run 25 marathons when his wife, Donna Deegan, a popular local newscaster and cancer survivor, began organizing a marathon to raise money for breast cancer research. When Mr. Galloway volunteered to help with the race, Ms. Deegan asked her husband to take part in run-walk training to show support.

“The only reason I did this is because I love my wife,” said Mr. Deegan, 49. “To say I was a skeptic is to put it very nicely.”

But to his surprise, he began to enjoy running more, and he found that his body recovered more quickly from long runs. His times had been slowing — to about 3 hours 45 minutes, 15 minutes shy of qualifying for the Boston Marathon — but as he ran-walked his way through the Jacksonville Marathon, “I started thinking I might have a chance to qualify for Boston again.”

He did, posting a time of 3:28.

Nadine Rihani of Nashville ran her first marathon at age 61, taking walk breaks. Her running friends urged her to adopt more traditional training, and she was eventually sidelined by back and hip pain. So she resumed run-walk training, and in April, at age 70, she finished first in her age group in the Country Music Marathon, coming in at 6:05.

“My friends who were ‘serious’ runners said, ‘You don’t need to do those walk breaks,’ ” she said. “I found out the hard way I really did.”

Dave Desposato, a 46-year-old financial analyst, began run-walk training several years ago after excessive running resulted in an overuse injury. He finished this year’s Bayshore Marathon in Traverse City, Mich., in 3:31:42, cutting 12 minutes off his previous best.

“I run enough marathons now to see everybody totally collapsing at the end is very, very common,” he said. “You wish you could share your experience with them, but they have to be willing to listen first.”

Another unconventional element of walk-break training is the frequency — typically just three days a week, with two easy runs of 20 to 60 minutes each and a long run on the weekend. The walk breaks allow runners to build up their mileage without subjecting their bodies to the stress of daily running, Mr. Galloway said.

Many runners take their own version of walk breaks without thinking about it, he says: they slow down at water stations or reduce their pace when they tire. Scheduling walk breaks earlier in a run gives the athlete control over the race and a chance to finish stronger.

While I’m planning to use run-walk training to complete my first marathon, I’ve heard from many runners who adhere to a variety of training methods. So later this week, the Well blog will have a new feature: the Run Well marathon training tool, with which you can choose any of several coaches’ training plans and then track your progress.

Besides Mr. Galloway, plans are being offered by the marathoner Greg McMillan, who is renowned for his detailed training plans that help runners reach their time goals; the New York Flyers, the city’s largest running club, which incorporates local road races into its training; and Team for Kids, a New York Road Runners Foundation charity program that trains 5,000 adult runners around the world.

The Run Well series also gives you access to top running experts, advice from elite runners, reviews of running gadgets and regular doses of inspiration to get you race-ready.

So please join me, the coaches and other running enthusiasts every day at the Well blog, nytimes.com/well, during the next five months of training. For me, this is finally the year I’ll run a marathon. I hope it will be your year too."

Tara Parker-Pope is running the 2009 NYC Marathon on November 1. Cheer her on if you are in any of the five boroughs, along with the other 40,000 runners!]]> Heart Health and Bone Health 2009-05-28T15:30:00Z http://www.fitlink.com/article?article=10173 sequoiahealth
Feel Better... Live Better
Low Inflammation Important to Heart Health

The Inflammation Process
Until recently, most experts believed that having...]]>

Feel Better... Live Better


Low Inflammation Important to Heart Health



The Inflammation Process
Until recently, most experts believed that having good cholesterol levels and a normal blood pressure were enough to ensure a healthy heart. But one disturbing fact has continued to confound researchers. Why do 50% of heart attacks occur in people with normal cholesterol levels? Clearly, if high cholesterol was the major indicator of heart disease, then these "normal" cholesterol heart attacks should not be occurring.


Inflammation and Disease
The Inflammation Hypothesis of Disease has been around for many years. It says that all degenerative disease (and aging) is the result of increased levels of inflammation in the body. Inflammation is first the result of tissue damage from chemicals called "free radicals". Some free radicals arise normally during metabolism; some are used by your body's immune system to neutralize viruses and bacteria. High stress living along with environmental factors such as pollution, radiation, cigarette smoke and herbicides can also produce free radicals.


Free Radicals Damage
Inflammation is the result of your immune system's response to free radicals damaging tissue in your body. Too many free radicals overload your body's ability to neutralize them resulting in elevated total body inflammation levels. Excess free radicals begin to attack your tissues causing tears and breaks in the cells. In an effort to defend and heal the body, your immune system responds to these attacks by releasing certain inflammatory chemicals. These chemicals create redness and swelling (much like you see on your arm if you cut it) is designed to stimulate the immune system to heal the damage.


Antioxidants and Your Health
Antioxidants are natural compounds designed to neutralize free radicals. Most antioxidants are found naturally in fruits and vegetables. Generally, any food with a nice bright color has larger amounts of antioxidants. Common antioxidants that you may have heard about are vitamins A, C, E and lycopene. Daily intake of these antioxidant loaded foods helps reduce total free radical amounts, speeds the healing for damaged cells and slows the aging process. Adults should strive for 7 servings (a serving size is 1/4 cup) of fruits and vegetables daily.


Testing for Inflammation-- C-Reactive Protein
The CRP test is a good way to determine total body inflammation levels. It gives a better assessment of your heart health than just testing cholesterol alone. Recent studies have shown people with increased CRP levels and normal cholesterol have a several-fold higher risk of heart problems. Not only that, at least one study found treating people with normal LDL cholesterol and high CRP levels led to a reduction in their risk of heart attacks.


Lowering Total Body Inflammation
There are many naturally occurring ways to reduce inflammation. A healthy diet of fruits and vegetables is the best place to start. Additionally you'll want to look at adding plant based essential fatty acids, vitamin supplements, especially vitamin D, and adequate water. Finally, don't forget to lower stress levels by participating in daily relaxation techniques and 3 hours of moderate exercise per week.


Eating the right balance of foods can give you many of the antioxidnats you need
for good health. Contact us to discuss how Fresh Start can help you, in a healthy way,
learn to make better food choices. You will improve energy and stamina while feeling and looking your best. Call Woody McMahon at 703-464-5171 to schedule your free Fresh Start consultation. You can also email to Woody@SequoiaHealth.com.


Bacterial Soaps-Just Too Risky


Super Clean is Not Good

In an effort to fulfill the age old saying "cleanliness is next to Godliness," the use of antibacterial soaps is on the rise. The liberal use of soap is a good thing, but antibacterial soaps present several major risks. As early as 2005, researchers at Virginia Tech found that the active chemical ingredient in antibacterial soaps, triclosan, can cause two major health problems. First, consumers who use the soaps may be exposed to significant quantities of the cancer causing substance chloroform. Also, long term use of these soaps creates an unhealthy balance of antibiotic resistant bacteria on the skin. They found bacteria resistant to some of the more popular antibiotic drugs like chloramphenicol, ampicillin, tetracycline and ciprofloxacin.

Dr. Peter Vikesland, an environmental chemist at Virginia Tech had this to say about antibacterial soaps, "This is the first work that we know of that suggests that consumer products, such as antimicrobial soap, can produce significant quantities of chloroform. There are numerous potential exposure pathways that can be envisioned, such as inhalation and skin exposure, when using antimicrobial soaps to wash dishes or when taking a shower. There is also risk of exposure when using triclosan laden moisturizers as they may also react with chlorine in the water."


What is Triclosan?
Triclosan is a synthetic antimicrobial agent found in a wide variety of products. Its broad spectrum, bacteria fighting ability has made it popular in an ever increasing number of personal care products, cosmetics, antimicrobial creams, acne treatments, lotions, hand soaps, and dish soaps. Triclosan goes under the trade name Microban®, when used in plastics and clothing and Biofresh® when used in acrylic fibers. Even though Triclosan is effective at killing bacteria, it is registered as a pesticide with the United States Environmental Protection Agency (EPA). Pesticides are chemicals designed to kill some type of life form. The EPA considers triclosan a high risk for human health and the environment.


Why is Chloroform so Bad?
When triclosan, the active ingredient in antibacterial soaps, reacts with the chlorine in the tap water, chloroform is created. Chloroform is a central nervous system depressant and cancer causing compound. The U.S. Department of Labor has strict guidelines when it comes to contact with chloroform. Chronic inhalation of chloroform may cause psychiatric and neurological symptoms, including depression, hallucinations and moodiness. In one study, liver enlargement was demonstrated in 17 of 68 workers exposed to chloroform at low levels for 1 to 4 years. Alcoholics are more at risk from chloroform because ethanol increases chloroform's toxic effects.


Some Bacteria are Good for You
The bacteria on your skin serve as a part of your skin's natural defense mechanism. Your skin uses healthy bacteria to keep colonies of unhealthy bacteria at bay. Without the healthy bacteria, the unhealthy ones can take over and create infections and other skin problems. Destroy all the healthy bacteria with antibacterial soap and you set yourself up for big problems. The constant use of antibacterial soaps is similar to using antibiotics for every little cold or sneeze. All antibacterial products should be used sparingly so that resistant strains of bacteria do not develop. Using antibiotics only when necessary ensures they will remain effective when the need arises.


Antibiotic Resistant Bacteria
When bacteria are exposed to long term, low doses of antibiotics, some of them can develop antibiotic resistance. Resistant bacteria must be treated with other, sometimes stronger antibiotics. In rare instances, there is no known medication that will kill the bacteria. It is wiser to use antibiotics sparingly and for shorter duration. The constant use of antimicrobials, as in the antibacterial soaps, creates a real long term health hazard; one that is easily avoidable with regular soap.


A strong immune system is the key to excellent health. Building a strong immunity is
just one of 8 healthy lifestyle habits we teach. We provide the education, motivation and accountability necessary to improve your health while helping you feel and look your best.
For a free consultation, please call Woody McMahon at 703-464-5171 or email to Woody@SequoiaHealth.com.

Pets and People


Stress and Your Pets


Challenging Times
You live in challenging times and external stressors abound. The economy, the swine flu and the news in general all present a source of stress. It's been long proven that owning a pet has beneficial effects on your health. Studies have shown that even a few minutes of petting a cat or dog can lower your blood pressure and release endorphins that put you in a better mood. Pets are the greatest source of stress relief and masters at showing us not only how to relax, but how to live in the moment without worrying about the future.

Stress Affects Your Pets
So we know that pets can help you be less stressed. But did you know that your stress can make your pets sick? Unfortunately stress has the same detrimental effect on your pet's body at it does on yours. Since pets are so sensitive to your emotions, they can become sick as a result of your stress. People and pets often mirror each others' physical and emotional states. Animals are natural healers and sometimes take on your health problems, often in an attempt to help you. This happens because of the deep bond shared between you and your pet. In such a close relationship, energy is shared and energetic imbalances are shared as well.

Stress Changes Behaviors
Dr. Fern Crist, of The Cat Hospital of Fairfax, says: "As a veterinarian, I frequently see cats who are urinating outside the litterbox. While this undesirable behavior may be caused by a variety of medical problems, it can also be caused or exacerbated by stress. It may be the cat's stress, such as having a new cat to adjust to in the house; but it can just as easily be the owner's stress. The emotional turmoil brought on by such difficulties as household financial problems, frequent job travel, marital differences, new babies, and home remodeling can affect our cats in very tangible ways."

She went on to say, "Our stress can induce undesirable behaviors in our cats, such as inappropriate urination. More importantly, our stress can also influence the development of actual physical illness in our cats as well as in ourselves. As responsible owners, we sometimes need to take a good look at ourselves when we ask why our pets are having problems. Stress relief for pet owners won't solve every pet health problem, but can go a long way toward alleviating many of them."

Stress Relief for You and Your Pet
This highlights the importance of stress relief not only for your own health and well-being but also for your pet. Reiki can help relieve stress in people and pets. Getting a Reiki treatment for yourself helps you and ultimately prevents your stress from affecting your pet. If your pet is already affected by your stress, joint treatments for you and your pet can often be very beneficial.

Ingrid King is a writer, Reiki Master Practitioner and owner of Healing Hands. She publishes a FREE E-zine with topics ranging from conscious living for you and your pets to holistic and alternative health topics. Healing Hands provides Reiki for pets and people. Ingrid also hosts a popular blog, "The Conscious Cat". She is the author of "Buckley's Story - Lessons from a Feline Master Teacher", to be published later this year. For more information about Ingrid and Healing Hands, please visit www.pethealing.net.

Help for Brittle Bones... Be Bone Strong!



"Healthy Bones Come From a Healthy Body"
We have just introduced a new Fresh Start program called Be Bone Strong! Another
in our series of healthy lifestyle programs, Be Bone Strong! is the only complete osteoporosis prevention and repair program. Unlike other programs that just
focus on medications, calcium and vitamin D to increase bone density, Be Bone Strong! works to modify ALL the lifestyle factors that lead to poor bone quality.
Included in the program are:


The "Big 5 for Healthy Bones"

1. Dietary changes that balance protein with fruit and vegetable intake.
Fruits and veggies contain greater amounts of water, minerals and antioxidants with generally lesser amounts of animal protein to reduce total body inflammation.
2. Calculate optimum water intake for maximum hydration. Water is very important
in helping the kidneys regulate pH and detoxify the body.
3. Increase daily stress reduction activities. This helps lower cortisol and homocystein
levels while reducing calcium loss.
4. Establish year round vitamin D3 levels in the 50-80 ng/mL (or 125-200 nM/L).
This should be confirmed by regular 25-hydroxyvitamin D testing.
5. Safe and sufficient weight bearing exercise to stimulate muscle growth and balance. This is essential for increasing bone quality and preventing falls.


Test your bone knowledge and take our Strong Bones Healthy Body Quiz at sequoiahealth.com

To learn more about Be Bone Strong! or to schedule a Free consultation, please go to
www.sequoiahealth.com and click on Be Bone Strong!.

Continued Good Health,
Woody]]> Golf Equipment – How It Improves Your Game 2009-05-13T03:15:32Z http://www.fitlink.com/article?article=10170 whitegolf
There are hundreds of manufactures and dealers which are selling golf equipments. Among them you have to choose right golf equipments for you. When making the choice to purchase golf equipments, you have hundreds of manufacturers and stores at your disposal. Many manufacturers carry different sets, clubs, drivers and models for you to purchase from. The making of golf equipments takes into account several factors, with the lot of importance placed on the golfer’s handicap, height, build and swing speed. Every person has different height, different shape and different swing speed. Manufactures of the golf equipments taking average height, age, average swing speed into consideration and they try to make better golf equipments fits for all. If you are a female then your golf equipments are so different from male golf equipments. If you are junior then also your kind of golf equipments are different. One can buy his or her kind of golf equipments from the market. In store all types of golf equipments and golf accessories are available. Just you have to pick the better golf equipments which better fits you. So choose golf clubs and drivers which is best fit for you and enjoy the game of golf.

If you want to purchase golf equipment online then visit www.golf247.co.uk for golf equipments better fits you.]]> Happy Earth Day 2009-04-22T22:44:10Z http://www.fitlink.com/article?article=10168 proctor EarthDay.net for ideas on how to be a little greener.

Some of the suggestions made on Yahoo! Green in Lori Bongiorno's article are as follows:

* Food: Follow Michelle Obama's lead and plant a vegetable garden. You can't get more sustainable, local, and budget-friendly than growing at least some of your own food.

* Food prep and storage: Replace Teflon pans with other nonstick alternatives such as cast iron and enameled cast iron.

* Personal care: Most of us use nine personal care products a day, encountering an average of 126 different ingredients a day. Most of these chemicals haven't been tested properly. Cut back on the number of products you use each day. Want to do even more? Make your own.

* Children: Spring for an organic crib mattress, if you can afford it, since your baby spends a good portion of each day sleeping. Conventional mattresses are treated with chemical flame retardants, which can off-gas and accumulate in tiny baby bodies. Balance out your budget by buying a used crib or other kid-related merchandise. Better yet, skip unnecessary items, such as diaper genies, all together, and borrow when you can.

* Cleaning: Switch to nontoxic cleaning products or make your own. Hang your laundry out to dry or use an indoor drying rack in the winter and when the sun's not shining.

* Save energy: When shopping for new appliances, buy the most energy-efficient models you can find. Also, smaller is typically better (when you have the choice). Tankless or solar water heaters are worth considering if you're in the market for a new one.

* Save water: Install low-flush toilets, especially if your toilet was made before 1992.

* Home improvement: If money is not an issue, install solar panels. Learn more about tax rebates.

* Garden: Plant meadow or prairie grass instead of traditional water-hungry grass. Choose native plants, which are low maintenance because they have adapted to local conditions over thousands of years.

* Transportation: When it's time to buy a new car, buy the most fuel-efficient car in the class of car you need.

Visit Yahoo! GREEN for more green tips.]]> Foods to Eat for Gorgeous Skin 2009-04-14T21:37:07Z http://www.fitlink.com/article?article=10167 proctor

My beauty cabinet is full of all kinds of...]]> here to read it on Yahoo! Health or just scroll down...


My beauty cabinet is full of all kinds of moisturizers and makeup, but when I'm looking for more natural ways to make my face glow, I open my refrigerator. Turns out, certain foods can make your complexion clearer, more radiant and even more resilient to sun damage. Take a peek at a few of my favorite look-great bites and see how they help your skin. Get ready to eat, drink and be beautiful!

Strawberries, citrus fruits, red peppers, broccoli
Produce packed with vitamin C is crucial for the production and formation of collagen, skin's support structure. And it's that strong support layer that evens out the top layer and wards off wrinkles. Try to have two 1-cup servings of fruit (Not a fan of strawberries? Try oranges or grapefruit.) and 1 cup of red peppers and/or broccoli each day. Or try applying them directly with this at-home facial recipe.

Sunflower seed and almonds
Edible SPF? Practically. These seeds and nuts are loaded with vitamin E, an antioxidant that, with other antioxidants, works to protect skin from UV-related free radicals. Skin's top layers contain high levels of E that help guard cells' outer membrane, so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for 2 tablespoons of hulled seeds or 23 almonds daily. Find more healthy snack options from the No-Cook Diet.

Dark orange, leafy green and red vegetables
Squash, sweet potatoes and spinach are teeming with the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin's surface is smooth. Carotenoids might also lower your skin's sensitivity to sun. Shoot for three 1-cup servings a day of these polishing picks. Try them in delicious, good-for-you recipes like Butternut Squash Pizza, Cheesy Sweet Potato Crisps, and Oatmeal Meatballs With Spinach.

Fortified cereal, lean meat, pork, poultry, oysters
These protein-rich foods are full of zinc and iron, minerals crucial to healthy skin function. Zinc supports cell production as well as natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow. Pile your plate with 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day. Bored with chicken? You just need a new recipe.

Wild salmon, Atlantic mackerel, walnuts
These fish and nuts, plus fortified eggs, are chockablock with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress. Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen. Research still needs to provide solid proof that the anti-inflammatory abilities of omega-3s yield younger-looking skin, but one study found that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the American College of Nutrition reports. Aim for two 5-ounce servings of fish per week; on other days, 1 oz of walnuts or 2 omega-3-fortified eggs. Get creative with recipes like a Salmon BLT or a single-serving Spinach and Sun-Dried Tomato Frittata.

Whole wheat and grains
Clear up your skin with these complex carbs. Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne. One reason why: Low-glycemic foods keep insulin steady, while refined carbs and sugar spike it. The surges may boost production of androgens, hormones that, when boosted, can cause zits. After 12 weeks of a low-glycemic diet, subjects' pimple counts dropped 20 percent, a study in The American Journal of Clinical Nutrition notes. More research is needed to support the clear-skin connection, but no M.D. will talk you out of eating whole grains and veggies! Try to have three servings a day (one serving equals a slice of bread or 1/2 cup cooked grains). See how a beauty editor cleared up her acne problem.

Water
OK, so water isn’t a food, but you can sip your way to dewy skin! Skin cells contain mostly H20, and if you're dehydrated, skin looks and feel parched, too. But you needn't chug gallons each day: Research from the University of Pennsylvania in Philadelphia found no studies to back up the recommendation of eight glasses a day. Prevent dehydration—and dryness—by drinking when you're thirsty. Aim for 6 cups a day.]]> Yoga with Your Dog 2009-04-10T19:16:00Z http://www.fitlink.com/article?article=10166 proctor
In Chicago, Kristyn Caliendo does forward-bends with a Jack Russell terrier draped around her neck....]]> NY Times website on April 8, you might want to read it now. Alternatively, you can read it here...

In Chicago, Kristyn Caliendo does forward-bends with a Jack Russell terrier draped around her neck. In Manhattan, Grace Yang strikes a warrior pose while balancing a Shih Tzu on her thigh. And in Seattle, Chantale Stiller-Anderson practices an asana that requires side-stretching across a 52-pound vizsla.

Call it a yogic twist: Downward-facing dog is no longer just for humans.

Ludicrous? Possibly. Grist for anyone who thinks that dog-owners have taken yoga too far? Perhaps. But nationwide, classes of doga — yoga with dogs, as it is called — are increasing in number and popularity. Since Ms. Caliendo, a certified yoga instructor in Chicago, began to teach doga less than one year ago, her classes have doubled in size.
he was having the best time of his life.


Not everyone in the yoga community is comfortable with this.

“Doga runs the risk of trivializing yoga by turning a 2,500-year-old practice into a fad,” said Julie Lawrence, 60, a yoga instructor and studio owner in Portland, Ore. “To live in harmony with all beings, including dogs, is a truly yogic principle. But yoga class may not be the most appropriate way to express this.”

Appropriate or not, this is how it works: Doga combines massage and meditation with gentle stretching for dogs and their human partners. In chaturanga, dogs sit with their front paws in the air while their human partners provide support. In an “upward-paw pose,” or sun salutation, owners lift dogs onto their hind legs. In a resting pose, the person reclines, with legs slightly bent over the dog’s torso, bolster-style, to relieve pressure on the spine.

Doga instructors are not required to complete certification, though teacher training seminars do exist, like ones taught by Brenda Bryan, 43, a yoga and doga instructor in Seattle who has just written a book on the subject. In general, instructors learn informally by sharing techniques. Guiding these techniques is an agreed-upon, though not officially stated, philosophy: Because dogs are pack animals, they are a natural match for yoga’s emphasis on union and connection with other beings.

Ms. Yang, 39, a financial analyst in Manhattan, has gone to doga classes for more than a year. Though she says that her 10-pound Shih Tzu, Sophie, has helped deepen her stretches by providing extra weight, the main reason she goes is to bond with her dog. “I always leave with a smile,” she said.

Such post-doga smiles run about $15 to $25 a class. Whether this is a bargain or overpriced depends on how — and why — the class is taught. Paula Apro, 40, of Eastford, Conn., owner of an online yoga retail store, tried a class near her home last summer.

“A stuffed animal — but not even a dog-shaped stuffed animal — was used by the instructor,” she said. Owners struggled to get their very real dogs to replicate the stuffed-animal poses, she said, and bags of treats were used to get the dogs to change positions. “It was lunacy,” Ms. Apro recalled. “Peanuts, my retired racer greyhound, didn’t participate at all. Instead, I did downward-facing dog while he ate the most treats he’s ever had in a 60-minute period.”

Ms. Caliendo said such tales are the exception. She offers her class in conjunction with the Royal Treatment Veterinary Spa in Chicago, which specializes in holistic animal care. “In no way is doga for teaching dogs silly tricks,” she said. “The dogs are never manipulated into any type of pose.”

Ms. Caliendo’s classes focus on poses and massage for dogs aimed at improving digestion and heart function, and poses for people that emphasize stress reduction and feeling well.

Ms. Bryan, the author in Seattle, said: “It’s a new field so there can be confusion about what doga is and isn’t.” Her classes are loosely structured and filled with humor. “Who cares if everybody’s facing the same direction and doing exactly the same thing?” she said. “Besides, laughing is spiritual.”

Ms. Bryan said some of her earliest classes were a challenge. “I was brand new to this, and in one class, this dog just wouldn’t stop barking,” she said. “There I was, trying desperately to look tranquil and calm, but inside I was, like, ‘Shut up!’ That was the turning point for me. I mean, this was a dog. Plus, he was having the best time of his life.”

Kari Harendorf, 38, teaches doga in Manhattan. “Jobs are disappearing,” she said. “Mortgage payments are looming. Change is everywhere, but your dog remains steadfast. So, why not spend time together?”

Ms. Harendorf links yoga to reductions in stress hormones, like cortisol, and blood pressure. “People always ask me, ‘Do dogs need yoga?’ ” she said. “I say, ‘No, you need yoga. But your dog needs your attention, and bonding with your pet is good for your health.’ ”

She is saying something many dog owners already know: Were it not for their pets, many people would never take daily walks in the park. By extension, it’s easy to see how taking your dog to doga may be a surefire way to make certain you do yoga yourself.]]> Three Secrets of a Consistent Golf Stroke 2009-04-06T19:06:20Z http://www.fitlink.com/article?article=10165 proctor
Three Secrets of a Consistent Golf Stroke
What you are about to read... will change...]]> here to read the article or just scroll down to read it.

Three Secrets of a Consistent Golf Stroke


What you are about to read... will change your golfing life forever! What are these three "secrets"? If you knew how would they effect your game?. These three "secrets" are what the worlds best players do. Every player MUST know these "secrets" if they are to have a powerful, repeating golf stroke.

The problem with the majority of golfers is that they don't know what to do. Oh their friends, well wishers at best, tell them that they are "bending their left arm", "raising up through the shot", "coming over the top" and host of other swing faults. But these are the same people that shoot the same scores you do! What could they possibly tell you that would improve your game?

The information you are about to receive is not theory or conjecture but science. Ooooh, you say, this sounds complicated. Well it isn't, it is simply the laws of force and motion that govern our entire lives and day to day living. Once you understand these simply laws your golf game will forever change...for the better!

Secret #1: A Flat Left Wrist

Because the golf stroke involves a golf club, a left arm, and a wrist in between, it is called a "lever system". The left wrist acts as a "hinge pin" much like the old time "flail" used to beat wheat. This "hinge pin" can rotate, cock or uncock but NEVER Bends!

Golfers however routinely bend the left wrist causing the clubhead to reach the ball before the hands do. This causes a "quitting" motion, adds loft to the clubface, points the face to the left of target, makes the clubhead swing upward disrupting the downward motion that ALL good golf shots MUST have. Good players DELOFT the clubface at Impact. Poor players ADD loft to the clubface costing them distance, direction, and trajectory.

A 5 iron, for example, has approximately 8 degrees for "forward lean" when soled properly. At Impact with good players the "lean" is approximately 15 degrees. This turns the 5 iron into a 4 iron. Poor players reach Impact with a "backward" leaning clubshaft thereby ADDING loft and turning the 5 iron into a 6-7 iron!

Secret #2: A Straight Plane Line

You only have two choices when it comes to the swing plane, you are either on or you're off. There is no middle ground!

What exactly is the swing plane? The plane is the angle of the clubshaft as it sets at address - period! It is NOT Hogans plane of glass as many would have you to believe. There are only three planes available;

1. Horizontal - a wall
2. Vertical - the floor
3. Inclined somewhere in between

As golfers you and I use the Inclined Plane to swing the club back up and end, down out and forward, up back and in making the Golf Stroke three dimensional.

The clubshaft, actually the sweetspot of the club, may travel to any other plane angle during the swing as long as it DOES NOT cross the base of the plane. Here is a simple way you can know if you are on plane or not. Whichever end of the club is nearest to the ground MUST also point at the base of the plane from horizon to horizon. If neither end is nearer then the clubshaft MUST be horizontal to the ground and parallel to the base of plane.

Secret #3: A Lagging Clubhead

Lag by definition means "trailing". When the clubhead passes the hands coming into Impact there is no "lag". Without "lag" the golf ball cannot be compressed, we cannot hit downward, and we have a tremendous power loss. Clubhead lag promotes a steady and even acceleration giving us a dependable way to control distance.

Look at any picture of your favorite player at Impact. The left arm and clubshaft are in ONE LINE! Never two lines. This means that the player is utilizing "lag". When a ball is struck with "lag" it explodes off the clubface! Without this "lag" the sound turns into one of mush, a soft Impact instead of a driving Impact.

------------------------------------------------------------

If you follow this outline, learn these three "Secrets" you will be hitting the ball with more compression than you ever thought possible.

For example, a Driver striking a golf ball with a 2 degree "backward" leaning clubshaft at 100 mph with 9.5 degrees of loft produces a launch angle of 6.4 degrees and a carry distance of 230 yards.

By changing Impact to a 2 degree forward leaning clubshaft the player produces a launch angle of 10.4 degrees and a carry of 251 yards. A 21 YARD INCREASE WITHOUT buying a new Driver and simply having clubhead lag!

YOU can improve your game dramatically by following the steps outlined above. Become the best player YOU can be and start winning those 4 way presses! If YOU really want to elevate your game, hit it farther, straighter, and nearer the hole then practice what I've shared with you.]]> Balance and Osteoporosis 2009-04-04T20:45:00Z http://www.fitlink.com/article?article=10164 sequoiahealth
Practice Your Balance; Save Your Life

The recent fall and subsequent death of a Hollywood...]]> sequoiahealth.com, or you can just scroll down to read it. The contents are...

Practice Your Balance; Save Your Life



The recent fall and subsequent death of a Hollywood star points out the
importance of balance. The ability to balance properly is critical to prevent
a life threatening fall. Every year thousands of people injure themselves because
of poor balance. In people over the age of 65, falls are the main cause of
serious injury and accidental death. Like many other functions in your
body, balance is learned and must be practiced on a daily basis. Increased
sitting times reduces your body's ability to balance. To counter act
sitting, specific balance exercises should be practiced every day.


The Balance Mechanism
Your eyes, inner ears, sensors on the bottom of the feet, (proprioceptors)
and brain are all responsible for helping keep your balance. When you
balance, signals from your eyes, inner ear and feet are sent to the brain
about the body's position in relation to its surroundings. These signals
are processed by the brain determining head angle, body position and
movement patterns. When all the signals are properly sent, your balance is
good; lack of signals from any of those areas can cause big problems.


What Can Go Wrong
Beyond all the other things that can go wrong with your balance systems-
inner ear infection, loss of feeling (neuropathy) in the legs and feet,
loss of eye sight or clear vision, vascular problems and brain tumor- the
number one reason for the loss of balance is a sedentary lifestyle.
Activity, especially walking and sports based activities, stimulate the
balance mechanisms and prevent deterioration as you get older. Coordinated
movement stimulates your body's balance mechanisms forcing them to stay
tuned and sharp.


Leg Strength and Its Role
Leg strength is a critical factor to good balance. Weak legs change the
way your lower body functions causing a shuffling of the feet to occur when
walking. Shuffling can lead to increased trips and falls. Strong legs allow
you to lift your feet properly when you walk and catch yourself if you do
trip or stumble preventing a fall in the first place. The best way to train
your legs to improve balance is through free squats with one dumbbell and
lunges. These exercises strengthen leg muscles while also stimulating your
balance mechanisms.


Simple Ways to Stimulate Your Balance
Practicing your balance every day can be a real lifesaver. It can be as
simple as standing on one leg when you do the dishes or brush your teeth.
For athletes like runners, golfers and tennis players, good balance is
critical to strong athletic performance. For more active people looking to
improve their sport, lifting weights in a standing position instead of
sitting can make a big difference in overall balance. Standing while you
lift weights forces your balance mechanisms to keep you upright during the
exercise.


Advanced Balance Practice
Once you have mastered balancing on one leg, more advanced techniques are
available to push your performance envelope. Advanced balance training
programs incorporate simple tools like BOSU balls, Airdex pads, ½ foam
rollers and balance boards. These tools create an uneven or movable surface
that further stimulates your balance mechanisms. Another good training
technique is to close your eyes when you balance. This interrupts your
visual system forcing the proprioceptors of the feet and legs to control
the balance mechanism. This advanced training technique is helpful for low
light or darkness conditions when your eyes are less effective at giving
feedback to the brain.


Osteoprosis... Myth or Fact?



A Must Read
The book, The Myth of Osteoporosis by Gillian Sanson, has been on the book
shelves since 2003. It is a must read for anyone interested in maintaining
healthy bones or diagnosed with low bone density or osteoporosis. Sanson
calls into question many of the so called "facts" about osteoporosis and
presents a compelling rethinking on how to live with and treat the
diagnosis. Her book is well written and researched with many references to
scientific papers and interviews with authorities in the medical community.

She goes on to suggest that many women are suffering unnecessary mental
anguish by the inaccurate diagnosis of osteoporosis. To many women, a
diagnosis of osteoporosis means easily broken bones and a humped over
posture. It also means a curtailment of normal healthy activities in an
effort to "protect" the bones. She also believes that many women are
scared into taking unnecessary drug therapies which result in a host
of unhealthy side effects.

Here are some highlights of her book:

Myth #1
Every Woman Over the Age of 50 is at Risk for Osteoporosis
The DXA testing that is used to measure bone density is not as reliable as we
have been told. The normal data used by manufactures is not standardized to
give accurate and consistent results which means large variations between
machines can exist. Your diagnosis of osteoporosis on one machine might be
a normal bone density reading on another.

Myth #2
No Good Correlation Exists Between Low Bone Density and Fractures
Whether your bones are fragile and will eventually fracture is not well predicted
by a low bone density diagnosis. In Sanson's research, she found almost no
correlation between bone strength and bone density. She studied populations
of women in the world with low bone density and found that they actually
had very low fracture rates. Bone density measurements were not able to
determine the strength of bones which is different from their density. The author
concluded that even though the so called "bone strengthening" drugs can
increase density, they don't necessarily increase strength.

Myth #3
The Myth of the Magic Bullet
No magic bullet exists to strengthen your bones; not drugs and not calcium
intake. Sanson notes that the "Got Milk" ads sell a lot of milk even when milk
consumption has actually been shown not to help strengthen bones. She also
found that groups of women that received the most calcium in their diet and
ate the most protein had weaker bones and more fractures than other groups.

Creating Strong Bones
Strong bones come from a healthy and balanced body. If you are concerned
about the health of your bones, take this little Strong Bone quiz. See how
many of the following questions you can answer YES to:

Strong Bone Quiz


1. I have a diet that contains more fruits and vegetables. Fruits and
veggies contain greater amounts of water and minerals with generally lesser
amounts of animal protein.
2. I get adequate water intake of at least 8 glasses a day. Water is very
important in helping the kidneys regulate pH and detoxify the body.
3. I practice daily stress reduction activities to help lower cortisol and
total body inflammation and reduce calcium loss.
4. My vitamin D3 levels have been tested (25-hydroxyvitamin D test) and
are in the 50-80 ng/mL (or 125-200 nM/L) all year long.
5. I get sufficient weight bearing exercise to stimulate muscle growth
that is essential for bone strengthening and is determined by regular full
body strength testing.


Reducing stress is the key to healthy bones. At any age, Fresh Start
Be Bone Strong! provides the education, motivation and accountability
necessary to improve your bones and health while helping you feel and
look your best. For a free Be Bone Strong! consultation, please call
Woody McMahon at 703-464-5171 or email to Woody@SequoiaHealth.com.

Further Reading...

The Spring Cleaning: Pet Friendly Cleaning Tips



While cleaning may not be everyone's favorite activity, there is something
satisfying about throwing the windows wide open to let in the spring air.
Giving every room in the house a thorough cleaning is a great way to
welcome the change of seasons.

Dangers of Chemical-based Household Cleaners
But did you know that many commercial cleaning products can be extremely
toxic, even deadly, to your pets? Cats are especially susceptible to chemicals
since they groom themselves by licking and as a result ingest anything that comes
in contact with their feet or fur.

Many household cleaners contain contain hazardous ingredients such as
organic solvents and petroleum based chemicals which can release volatile
organic compounds into your indoor air. Some ingredients in household cleaners
are known to cause cancer in animals and are suspected human carcinogens.
Inappropriate use, storage and disposal of these hazardous household substances
may impact your personal health and the health of our environment. Lysol, Pine-sol
and other products containing phenols are deadly to cats as they can cause serious
liver damage. Chlorox bleach, especially when concentrated, can cause chemical
burns when it comes in contact with sensitive pet paws.

Non-toxic Cleaning Products
With the wide variety of naturally based and non-toxic cleaners available, there
is no need to continue to use unsafe, toxic products. Brands such as Seventh
Generation and Method offer every type of cleaner imaginable and are available
in all major grocery stores. If you have cats, try to steer clear of natural products containing essential oils. Even though many manufacturers of essential oils claim
that they are safe to use around cats, this is not always the case. Tea tree oil in
particular can be deadly to cats.

Some of the safest and least expensive cleaners are baking soda and white
distilled vinegar. Some suggestions for their use are:

Baking Soda:
# Pour a layer in the litterbox before adding fresh litter to quell odors
# Add 1/2 cup to the laundry to freshen pet bedding
# Use as an abrasive cleaner for sinks, bowls, and non-porous surfaces

White Distilled Vinegar:
# Use to disinfect feeding dishes, the litterbox, and non-porous toys
# Add 1 cup to the wash cycle to freshen and soften pet bedding
# Apply a diluted solution (one part vinegar and one part water) to help
remove the appearance and odor of urine stains from carpets

Other Uses:
Baking soda and white vinegar combined make a great non-toxic drain cleaner
- pour some baking soda down the drain, follow with a cup or so of vinegar.
The mixture will foam, and the foaming action will clear your drain. Repeat if
necessary. For tough drains, follow with hot water.

If your pet does come into contact with toxic chemicals, contact the
ASPCA's Animal Poison Control Center at (888) 426-4435 for help.

Ingrid King is a writer, Reiki Master Practitioner and owner of Healing Hands. Healing Hands provides Reiki for pets and people. Ingrid publishes periodic newsletters on alternative health topics for pets and people and a blog on conscious living for pets and people. For more information, and to subscribe to the Healing Hands newsletter, please visit www.pethealing.net


The Coach Connection



Making S.M.A.R.T Decisions

The Extra Edge
Keeping your health on track isn't as easy as it may seem. As subscribers to this
newsletter, I'm going to make the assumption that all of you are interested in
health; whether it's to improve balance, reduce stress, eat healthier meals, gain
flexibility, or rehabilitate an old injury. Despite the fact that exercise, nutrition and stress reduction are all important; did you ever wonder why it's so hard to stay focused and motivated? I would like to show how a life coach can empower you and make it easier to "do the right thing" as you develop and maintain a healthy lifestyle.



A Real Case Story
The best way to introduce the benefits of coaching is to share an actual client story.
The goal of one of my clients (I'll call her Sandy) is to have more fun and excitement in her life. She wants to go on hikes and do other physical activities with friends without struggling to keep-up. Sandy is overweight and does little exercise. She has tried several of the more recent fad diets with the usual yo-yo results. As long as she sticks with her diet, the weight loss is good. But like most people, eventually boredum sets in with the self-imposed eating restrictions, she breaks the diet and gains back all the weight and more. Sandy is frustrated and wants to create a balanced approach to her health; one that she can actually maintain.


Perspectives
My first step in helping Sandy restore balance is to explore her view and relationship with health. She knows that better health and weight loss are the result of getting more physically active, eating better and reducing stress. Sandy realizes she is not getting any closer to good health by just thinking about it. But she is still unsure of how to break the cycle.

I suggest the best way to break the current cycle is to view her situation differently.
I also discuss a second option which would be to just ignore her health and continue the current pattern. Sandy immediately counters that the current pattern is unacceptable because of a history of heart disease on both sides of her family; a history that is scary and makes her want to change.

S.M.A.R.T Goals
Sandy could now see the future results of her inaction. So together it was time to develop S.M.A.R.T goals helping her with this newly identified relationship to her health. A S.M.A.R.T goal is one that is:

Specific - I'm going to lose 20 pounds; not I'm going to lose some weight

Measurable - The scale and body measurements will reflect my healthier body; not I might feel a little better

Accountable - I'll sign-up for Fresh Start within 2 weeks and go 2 times a week; if not I'll join a gym sometime and go if I can.

Resonant - I'm doing this for me because I want to; I'm not doing this for my family, doctor, friends, etc.

Thrilling - I'll finally be able to fully enjoy the activities with my friends; not I'll have some more energy.

You can think of S.M.A.R.T goals as a palindrome, one of those words that mean something different when spelled backwards. From that perspective, S.M.A.R.T becomes TRAMS, which is a vehicle to take you somewhere!

Moving Forward
Just like in Sandy's case, coaching can create a safe and courageous space making it easier to explore your wildest dreams, re-invent your life and discover what makes your soul sing! Whether it's achieving optimal health, exploring a different career, starting your own business, or anything else imaginable, a life coach can guide you on your journey!

For more information on Life Coaching or to schedule a complimentary coaching session, please contact Patty Hagan of Lighthouse Coaching, LLC, at 703-742-8137 or email her at LighthouseCoaching@comcast.net.]]> Top Ten Reasons To Give Blood 2009-03-31T15:45:00Z http://www.fitlink.com/article?article=10163 proctor here to find a blood drive near you with the Zip Code search on the American Red Cross' website.


Top Ten Reasons To Give Blood



10. You will get free juice and cookies.
9. You will weigh less — one pint less when you leave than when you came in.
8. It's easy and convenient — it only takes about an hour and you can make the donation at a donor center, or at one of the many Red Cross mobile blood drives.
7. It's something you can spare — most people have blood to spare... yet, there is still not enough to go around.
6. Nobody can ask you to do any heavy lifting as long as you have the bandage on--You can wear it for as long as you like. It's your badge of honor.
5. You will walk a little taller afterwards — you will feel good about you rself.
4. You will be helping to ensure that blood is there when you or someone close to you may need it. Most people don't think they'll ever need blood, but many do.
3. It's something you can do on equal footing with the rich and famous — blood is something money can't buy. Only something one person can give to another.
2. You will be someone's hero — you may give a newborn, a child, a mother or a father, a brother, or a sister another chance at life. In fact, you may help save up to three lives with just one donation.
1. It's the right thing to do.

Top 10 reasons people don't give blood



1. I don't like needles / I am scared of needles / I am afraid to give blood--Nearly everyone feels that way at first. However, most donors will tell you that you feel only a slight initial pinch, and 7-10 minutes later, you are finished and headed for the canteen. If you take the time (and courage) to make one donation, you'll wonder why you ever hesitated.
2. I am too busy--The entire process takes about an hour, and the actual blood donation time is only 7-10 minutes. If you stop to think that an hour of your time could mean a lifetime for a premature baby, someone with cancer undergoing chemotherapy, or someone who's had an accident, you might decide that you can make the time to give the gift of life.
3. No one ever asked me/I didn't realize my blood was needed--Consider yourself asked! There is simply no other way to supply the blood needs of hospital patients but for the generous donations of people like you. Every two seconds someone in America needs blood. More than 38,000 donations are needed every day in communities across the U.S.
4. I already gave this year--You can give every 56 days. Many donors give 5 times a year!
5. I am afraid I'll get AIDS--It is not possible to get AIDS by donating blood to the American Red Cross. A new sterile needle is used for each donor and discarded afterwards.
6. My blood isn't the right type--Every type of blood is needed daily to meet patient needs. If you have a common blood type, there are many patients who need it, so it is in high demand. If you have a less common blood type, there are fewer donors available to give it, so it is in short supply.
7. I don't have any blood to spare--The average adult body has 10-12 pints of blood. Doctors say that healthy adults may give regularly because the body quickly replaces the blood you donate.
8. I don't want to feel weak afterward--Donating blood should not affect adversely a healthy adult because your body has plenty of blood. You will donate less than one pint, and your body, which constantly makes new blood, will replace the donated volume within 24 hours. Most people continue their usual activities after donating.
9. They won't want my blood (I am too old / I've had an illness)--If you have doubts, check with your physician. The qualified staff on duty at a blood drive or donor center will also review your medical history with you. There is no upper age limit to donate blood with the American Red Cross, and a great many medical conditions do not prevent you from donating blood, or may have done so only temporarily in the past.
10. I have a rare blood type, so I'll wait until there is a special need--Blood that is rare or special is almost always in short supply. There is a constant need for these blood types in order to avoid having to recruit specific blood types in a crisis.

So...grab a friend and donate together and enjoy milk and cookies and a good chat...and save a life.]]> Dr. Mao's Best 6 Ways to Balance Emotions 2009-03-30T18:49:23Z http://www.fitlink.com/article?article=10162 proctor
Best 6 Ways to...]]> article on how to start doing just that, or simply scroll down and read it here...

Best 6 Ways to Balance Emotions



When so much is uncertain in the world around us, it is natural for our anxieties to rise and our emotions to fluctuate. But when your emotions run wild, the imbalance can spell trouble for your long-term health. Read on for 6 natural ways to get grounded and balance your emotions.

The Chinese healing tradition classifies emotion into five predominant states: joy, rumination (including worry), sadness, fear, and anger. Experiencing these emotions is a normal part of life, and you usually shift naturally from one to the next in reaction to events that pop up in your day. However, when one single emotion dominates, it brings your entire body out of balance and can produce illness. Learning to manage your emotions is essential for your happiness, health, and longevity.

1. A nerve-calming neurotransmitter
A healthy brain has a balanced chemistry that can cope more effectively with emotional stress. Some neurotransmitters in the brain excite the nerves, while others have a calming effect. One such neurotransmitter, GABA (gamma amino butyric acid) is a chemical that is especially helpful when emotional turmoil strikes. As the primary neurotransmitter for calming nerve signals, it prevents anxiety-related messages from reaching the brain. However, over time the body's production of the chemical wanes, and when you have low levels of GABA, you may begin to feel an increase in anxiety, insomnia, irritability, and depression. When you take it as a dietary supplement, pair it with vitamin B6, which helps your body use the GABA.

2. Herbal therapy for balance
The liver is thought to be the seat of emotional expression according to Chinese medicine. When healthy, the liver network naturally balances your emotional state and releases suppressed emotions. A blockage of liver energy can manifest as depression, anxiety, and other mood disorders. Some herbs that can give the liver an added boost are:

* Dandelion cleanses the liver and helps release built-up anger.
* Milk thistle protects and restores the liver.
* Schisandra berry protects the liver and soothes emotional anxiety.
* Chrysanthemum flower is used to cleanse the liver and neutralize toxins.
* White peony root is a Chinese herb often used to soothe the liver and balance the mood.

These herbs are available from health food stores and Eastern medicine practitioners. Consider trying our formula Internal Cleanse, which lifts emotional stagnation and promotes liver health.

3. Exercise releases pent-up emotions
When people do not use a healthy outlet to release emotions, they are stored in the body and can eventually result in physical pain. Common symptoms that may point to trapped feelings in your body are pains in the back, neck, shoulders, jaw area, or stomach, congestion in the ear or nose, a lump in your throat, chest tightness, or shortness of breath. Often unrecognized as pent-up emotions, these blockages may cause more serious harm to your health down the road—manifesting as chronic pain or even growths. Free negative emotions and use massage therapy, exercise, yoga, tai chi, or qi gong to get your energy flowing freely.

4. Take a time-out
Every parent can pinpoint when their children are about to have an emotional breakdown—they are overtired, hungry, and hurried. Unfortunately, adults do not consider the impact of stress on their own emotional lives. Rest and relaxation are essential for emotional balance. Just as junior has restful activities scheduled like story-time or naptime, create some of your own relaxing rituals. Take a bath in Epsom salts, scent the air with lavender, or read quietly in a calm corner.

5. Keep a journal
One of the best ways to work with your emotions is also one of the simplest. Write down your feelings to release them. Try writing for at least 10 minutes a day for a month. This will give you enough time to spot some patterns in your emotions—and to note if they correspond to any physical symptoms in your body. Write from the position of observer and record your emotions without judgment or editing. The next step is to identify the source of any anger, sadness, or other unhappiness so you can begin to make changes.

6. Breathing brings balance
Use deep breathing and rest to restore your metabolic equilibrium. Sometime during your busy day find time to close your eyes and take ten deep breaths. Even better, meditate on a daily basis and head off emotional extremes before they start. Studies show that people who meditate are calm, slower to anger, and better able to see through problems to good outcomes. Try spending 10 to 15 minutes in meditative relaxation each day and watch your emotional elasticity expand! There are many meditation guides and cds that can help you learn the practice.

I hope this blog brings you emotional balance! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

-Dr. Mao]]> Follow up on Earth Hour 2009-03-29T02:45:00Z http://www.fitlink.com/article?article=10161 proctor
"We have been dreaming of a new climate deal for a long time," Kim Carstensen, head of a global climate initiative at the conservation group WWF, said in a candle-lit bar in the German city of Bonn, which hosts U.N. climate talks between March 29 and April 8.

"Now we're no longer so alone with our dream. We're sharing it with all these people switching off their lights," he said.

Australia first held Earth Hour in 2007 and it went global in 2008, attracting 50 million people, organizers say. WWF, which started the event, is hoping one billion people from nearly 90 countries will take part.

"The primary reason we do it is because we want people to think, even if it is for an hour, what they can do to lower their carbon footprint, and ideally take that beyond the hour," Earth Hour executive director Andy Ridley told reporters at Sydney's Bondi Beach.

In Asia, lights at landmarks in China, Singapore, Thailand and the Philippines were dimmed as people celebrated with candle-lit picnics and concerts.

To read more of the Yahoo! Green news article and to get tips on other ways to lie a more green life and reduce your carbon footprint, click here.

Always remember: Turn off your lights when not in use! Then you don't have to wait for Earth Day 2010 to make a difference.]]> Top 10 Ways to be Green 2009-03-26T15:55:31Z http://www.fitlink.com/article?article=10160 proctor
Do you recycle, walk instead of drive, carpool when you do have to drive, and use fluorescent bulbs instead of incandescent bulbs? Great. The website One Million Acts of Green has even more ideas to help you do your part to be...]]> One Million Acts of Green

Do you recycle, walk instead of drive, carpool when you do have to drive, and use fluorescent bulbs instead of incandescent bulbs? Great. The website One Million Acts of Green has even more ideas to help you do your part to be a responsible citizen of Earth.This Saturday, March 28th, at 8:30 pm is Earth Hour. Turn off your lights with the rest of your city and collectively we can all join in an act of green together.

What else can you do?


1. Reduce, Reuse, Recycle
2. Turn lights off when not in use, and don't leave water running when brushing your teeth.
3. Use cold water for washing laundry and hang your clothes to dry.
4. Walk or bike instead of drive, or carpool.
5. Install a ceiling fan at home instead of turning up the AC.
6. Set your hot water temperature to 120F or 49C.
7. Buy in bulk at the grocery store and use tupperware instead of buying snack-sizes.
8. Install faucet aerators at home.
9. Write to a politician.
10. Get your friends to sign up for One Million Acts of Green.

Every little bit helps. Remember the saying "an ounce of prevention is worth a pound of cure?" It is true. Every aluminum can you recycle could power a tv for three hours with all the energy you save from not having to use virgin materials. You'll impact your childrens' children (or your friends' childrens' children) and make the planet more pleasant for future generations.]]> Why Massage Therapy? 2009-03-20T16:30:00Z http://www.fitlink.com/article?article=10159 PowerPecs
Massage Therapy is a form of bodywork that involves the manipulation of soft tissue that affects several systems of the body simultaneously. These systems include the muscular, nervous, circulatory and...]]> Why You Should Consider Getting Massage Therapy

Massage Therapy is a form of bodywork that involves the manipulation of soft tissue that affects several systems of the body simultaneously. These systems include the muscular, nervous, circulatory and lymphatic systems. Massage Therapy works by directly affecting these systems through the use of specific techniques. There are many reasons why people seek out talented massage therapists.

Perhaps most importantly, massage therapy helps in developing, maintaining and improving the physical functions of a person’s body. Massage has been shown to improve the range of motion in joints and to reduce pain. Physical pain is the root cause of most physical dysfunctions of the body. Left untreated, pain can cause a person to compensate in some way because it seemingly alleviates the pain. Many people fail to realize as this compensation occurs, other muscles become tense from overworking. This can force the body out of balance and, in turn, negatively affect posture and the function of the body. One way massage helps to alleviate pain is by increasing the levels of endorphins, a natural neurochemical that regulates pain in the body. As the level of endorphins increases, the sensation of physical pain decreases.
massage therapy helps in developing, maintaining and improving the physical functions of a person’s body.


Another benefit of massage is that it improves circulation in the body. Massage stimulates blood and lymphatic flow helping to pump more oxygen into tissues and vital organs and to reduce toxins. Some forms of massage therapy can assist in reducing edema, swelling caused by fluid trapped in body tissues.

Massage Therapy is well known for its ability to ease stress. Studies have shown that ninety percent of disease is, in part, caused by stress on the body. Massage breaks the cycle of fear and anxiety resulting in a sense of well-being. Additionally, massage diminishes social feelings of depression through mindful touch and helps improve quality of sleep.

Most people feel very relaxed after a massage session, and some experience freedom from long term aches and pains. People often experience heightened awareness, more energy and greater concentration which can last for days after their session. In short, massage therapy helps improve the physical function and circulation of the body and assists in decreasing stress levels and creating a sense of well-being.

Article by: S. Powers
Powers@MassageTherapy.com]]> Could a helmet have saved Natasha Richardson's life? 2009-03-19T21:28:56Z http://www.fitlink.com/article?article=10158 proctor Yahoo reports on Richardson's ski accident or by reading it below...

There is still more speculation than information surrounding actress Natasha Richardson's fateful ski accident. Part of the confusion is the very nature of the accident - an improbable injury, little more than a head bump on a bunny slope, that has felled an otherwise healthy 45-year-old woman. It has also left onlookers wondering not just what happened to Richardson, but whether a helmet could have prevented it.

The details of Richardson's accident are sketchy, but what is known sounded benign - at first. She was taking a lesson on a beginner slope at the Mont Tremblant ski resort north of Montreal, with an instructor but without a helmet. She fell at the end of the lesson and struck her head, but was alert and conversational afterward and did not complain of any ill effects. An hour later, in her hotel room, she developed a severe headache. The next day, she was flown to Lenox Hill Hospital in New York City in critical condition, where she died on Wednesday.

Richardson's family and doctors had released no information regarding her condition, prior to her death. But it appears that Richardson was the victim of an unfortunate collision of biology and physics - a collision that is becoming scarily common in the worlds of athletics and organized sports. The human body is a sturdy one, but only up to a point, able to withstand collisions of about 15 m.p.h., which is about as fast as an average person can run. The skull is designed to be especially rugged - the permanent home and helmet for the brain - but even it can't take a much more serious hit. The problem is that over the centuries, we've developed all manner of ways to exceed a mere 15 m.p.h. creep.

One of the most common collision-related head injuries is a concussion, which occurs when the head moves at high speed and stops suddenly as it strikes a hard object. The brain, which is snug but not completely stationary inside the head, may continue moving, colliding with the inside of the skull. This leads to swelling or bruising or - much worse - bleeding. A brain-bleed is immediately life-threatening, but swelling is less so and may not even be evident for a little while, which is what appears to have happened in Richardson's case.

"In organized sports," says Jasper Shealy, a professor emeritus at the Rochester Institute of Technology and a sports-injury expert who has published more than 100 papers on the subject, "the practice had been for players with a head injury to sit on the bench for a little while and, once they felt better, to go back in."

That's a mistake - and not only because it takes more than a few minutes to know how serious the injury is. An initial concussion, neurologists are now learning, can make a second concussion more likely, and the second injury, in turn, increases the risk of subsequent ones over the years. That's precisely the reason some NFL players become known as more concussion-prone than others. Worse, the danger is cumulative: later concussions may become not just more likely, but also more serious. "A sequence of mild events - even just two or more - can equal one big hit," Shealy says. That may have been what happened in Richardson's case, though no one has said publicly if she had any other head injuries in her past.

The fact that Richardson was not wearing a helmet may or may not have made a difference in the gravity of her injury. If skiers are moving slowly - say 10 m.p.h. or slower - and they fall on soft snow, they're probably not going to be hurt severely, whether they're wearing a helmet or not. If they're moving faster than 15 or 20 m.p.h. and strike ice, hard-packed snow or another solid object with the head, they're likely to suffer severe injury, and again the presence of a helmet may not make much difference. It's in the middle area - at speeds that are neither very slow nor very fast - that a helmet can play the biggest role. The trick, of course, is that you never know when you're going to be in that gray zone, since even slow beginner skiers can lose control and speed up, and high-speed skiers have to slow down eventually.

Physics makes things trickier still, causing different parts of the body to move at different speeds. Your skis or snowboard may be sliding along at a slow 10 m.p.h., but if you catch a tip or edge on something stationary, the rest of you plunges forward and accelerates. "The body acts as an inverted pendulum, so the upper body moves much faster than the lower body," says Shealy.

Once you do fall and hit, the brain can do much more than just bump the inside of the skull. "You can have stretching of cortical connections or stretching of blood vessels, and that can lead to bleeding," Shealy says. "You can also have linear or rotational acceleration 9of the brain). There's a lot that can go wrong in there."

Even some experts acknowledge that helmets are no panacea, and not only because they become less effective at higher speeds. Skiers argue that they reduce peripheral vision and also provide a false sense of security that encourages speeding. Those claims may well have some truth, but seat belts too may create a false sense of security, yet few people argue the wisdom of wearing them. Helmets may not provide the same level of protection as a seat belt, but in some cases, even inconsistent protection may make all the difference.]]> Top 5 pre-race nutrition mistakes to avoid 2009-03-15T00:00:00Z http://www.fitlink.com/article?article=10157 proctor Runner's World or just read it here...have a great race!

Five Pre-race Nutrition Mistakes to Avoid


If you're like many runners, you've spent the last few months training for a big race. And as your 5K, half-marathon, or marathon approaches, you're probably taking extra care with what you eat and drink. Maybe you're loading up on carbs, drinking lots of water, ordering extra servings of broccoli and beans. But are you doing the right thing?

"How you fuel up before the race has a huge impact on your performance," says Beth Jauquet, R.D., a nutritionist for Cherry Creek Nutrition in Denver. Unfortunately, runners tend toward extremes: Skimping on fuel, overdoing food or drink, or eating foods that cause digestive disaster. Here's how to avoid common mistakes and ensure what you eat and drink in the week before your race will help you secure the PR you hoped for.


The Mistake: Eating a Box of Pasta

Many runners like to top off their glycogen stores by feasting on carbs the night before a race. And why not? You're going to burn through them the next day. But flooding your system with more carbs than it can process may lead to digestive problems that will have you running to the porta-potty every mile.

The Fix: Consume moderate quantities—not huge portions—of carbs for several days prior. "Massive amounts of any food throw your system a curve ball," says Jauquet. Have oatmeal for breakfast, potatoes at lunch, and pasta for dinner. "Eat just to fullness, so you don't get indigestion or have trouble sleeping," says Tara Gidus, R.D., a spokesperson for the American Dietetic Association.


The Mistake: Drinking Gallons of H20

Not only will chugging too much water before a race leave you feeling bloated, but it will also dilute your electrolytes—minerals responsible for optimum muscle contraction. Diluted electrolyte levels can cause muscle weakness or cramping and, in extreme cases, can lead to hyponatremia, a life-threatening condition triggered by abnormally low sodium levels.

The Fix: In the days leading up to your race, drink fluids as you normally would to stay hydrated. This can include water, sports drink, juice, even coffee and tea. On the morning of the race, Jauquet recommends drinking 16 ounces of water two to three hours before the start, giving your body time to process extra fluid; drink another one to two cups right before the gun goes off.

The Mistake: Loading Up on Fiber

Normally, runners should make sure to eat lots of cruciferous vegetables, beans, and whole grains. And if you're used to such foods, all that roughage right before a race may pose no problems for you. But if you've been living on pizza and burgers, now is not the time to become a vegan. Loading up on high-fiber foods can cause uncomfortable gas, especially if your stomach is plagued by pre-race jitters.

The Fix: If you think fiber might be an issue, "cut back on those foods three days before a major race," says Gidus. That includes beans and bran cereals-but not fruits and veggies, which you should eat in modest portions. Think one cup of pineapple, a handful of cherries, or a few broccoli florets. But, Gidus cautions, if you're racing every weekend, reduce your fiber intake only on race day to make sure you don't trim all fiber out of your diet.


The Mistake: Skipping Breakfast

Too nervous or worried about feeling full, some runners can't face food on race morning. But without it, you're likely to bonk in any race. Why? Because studies show that a pre-race meal keeps your blood sugar steady and provides energy to power you through. "There's no way to get enough fuel midrace to make up for the energy you missed at breakfast," says Jauquet.

The Fix: If you know you get too nervous to eat before a race, wake up a few hours before the start-so you can eat breakfast slowly, letting each bite settle before taking another. If you can't stomach solid foods, drink a smoothie with bananas, fruit juice, and milk. These ingredients are easy on most stomachs, provide energy, and won't leave you feeling overly full.


The Mistake: Trying Something New

If you've never had spicy salmon sushi, don't order it the night before your race. You won't know how a food affects you until you've tried it-and last-minute experimentation could send you bolting for the bathroom and leave you dehydrated.

The Fix: Stick with what you know for a week before race day. Check the race Web site to confirm which drinks and gels (if any) will be offered along the course so you can test them out in advance. Don't be afraid to skip the pre-race dinner or hotel breakfast: If you're not used to downing sausage burritos pre-race, you're better off sticking with a familiar bowl of pasta. As long as it isn't huge.


Remember to Eat Better:
In the days before a race, vary your diet with nongrain carb sources, such as fruits and starchy vegetables, to benefit from a wider range of nutrients.]]> Our Bodies as Rock Cairns 2009-03-13T18:00:00Z http://www.fitlink.com/article?article=10156 jEnergy
On a long hike in Utah last spring, I quickly learned how to navigate trails using tiny stacks of stones strategically placed and delicately balanced throughout the park. The manmade cairns were used as landmarks to ensure hikers...]]> My body, the landmark

On a long hike in Utah last spring, I quickly learned how to navigate trails using tiny stacks of stones strategically placed and delicately balanced throughout the park. The manmade cairns were used as landmarks to ensure hikers navigated the path.

In ancient times, cairns were often erected as monuments. Throughout history the stone piles have guided explorers and travelers on their paths.

Our bodies are the vehicles that guide us through life. The physical stacking of our bones provides a framework for which we can stand, walk, dance, jump, and transport ourselves. The physical and emotional guidance our bodies provide us each and every day is not unlike the ancient markers. When we face turmoil, our bodies physically manifest those struggles. The intricate balancing act that occurs within our bones and muscles mimics the emotional and mental balance we strive for each day.

Next time you find yourself on a physical or emotional journey, use your body as your cairn. Notice ease, tightness, tenderness, pain, or imbalance, and allow it to assist in your discovery process. The clues your body provides will lead you to a deeper understanding of your mental state. Sometimes the body will naturally adjust as your mind clears. Other times, it may help to modify your physique to achieve a desired result. If you’re headed to a job interview, think about how your rounded posture may be leading you down instead of forward. Think of how much easier it will be to convey you have a good head on your shoulders to a potential employer if it really is!

My body, the structural frame


Human anatomy is highly influenced by gravity; therefore we must reinforce our structural integrity and refine our balance just to stay upright. In an effort to keep from toppling over, we often hold ourselves with tension and rigidity. Tension leaves the body unbalanced and vulnerable. Just as rigidity spells disaster in an earthquake, it harms the body’s relationship with gravity. Our bodies must be strong, yet pliable to withstand natural forces, such as uneven sidewalks, desk jobs, and aging.

Just as the stones of a cairn are precisely placed, our bodies are designed to move efficiently and precisely. The cairns stand strong against outside forces, but if one stone slips out of place, it tumbles down. It’s important that our bodies feel “stacked” or the integrity of our entire structure is compromised and we’ll feel residual pain and wear-and-tear.

We spend much of our childhoods mimicking the body language, posture, and patterns of our parents and siblings, along with what’s considered “fashionable” in the media. Familial and cultural models determine our shape, along with accidents, traumas, illness, and other life stresses. Your body’s shape not only dictates your appearance, but your ability to gracefully move through space.

Posture also says a lot about your mood or temperament. When we feel aggressive or extroverted, we tend to stand tall, with the chest lifted and back arched in a wide, grounded stance. In a passive or self-conscious state, we may slouch with the pelvis tucked under or the weight shifted to side.

Stand tall. Feel the feet contact the floor. Explore the weight shift as you stack and unstuck the ankles, knees, and hips. Notice your body’s natural tendencies. Next, bring your attention to your rib cage and shoulder girdles. Do they rest in front of your toes, or behind your ankle bones? Do your ears sit directly over the center of your shoulders? All these landmarks in the body determine how hard your muscles have to work to keep you upright. Muscles may become tight, elongated, or weak to support unbalanced posture, and some may hinder the proper function of others. For healthy individuals, standing, sitting, and walking should feel relatively effortless. The breath, voice, and digestive organs should feel light and free. Without good posture, our bodies are working overtime—and they’re not getting paid.

The cairn analogy stops there. Our bodies shouldn’t FEEL like stone. We just want to use our stones (bones) to guide us and keep us balanced as we learn how to partner with whatever physical or emotional gravity we’re faced with in everyday life!]]> Flax Seed & Its Benefits 2009-03-03T03:45:00Z http://www.fitlink.com/article?article=10151 proctor
Where can I find...]]> Ameriflax website answers those questions and more.

Where can I find flax seed?
To find flaxseed, look at your local grocery store first, or try Whole Foods or any natural foods based grocery store to find it. It is usually easy to find Hodgson Mill flax seed so look for that brand. You can find a lot of flax seed products in the Hodgson Mill online store.

How do I use flax seed?
Add flax seed to your baking for a pleasant nutty taste, and more...flax seed adds flavor, extra texture and good nutrition to your breads and other baked goods. You can add it to your home baked products in its whole seed or milled form.

Whole Flax seed--Add a scoopful of flax seed to bread doughs and pancake, muffin or cookie mixes. When sprinkled on top of any of these before baking, the seeds add crunch, taste and eye appeal.

Milled Flax seed--Mill a desired amount of flax seed to a granular, free-flowing meal in a coffee bean grinder. Added to your baked goods, the milled flax seed enhances the flavor, appearance and food value of the finished product.

Substitutions in Recipes:
Substitute flax for fat in your recipes, using 3 tbsp ground flax seed for 1 tbsp of margarine, butter or cooking oil. Flax can be substituted for all or some of the fat, depending on the recipe. Note that baking with flax, as fat substitute will cause baked goods to brown more quickly.

Substitute a ground flax seed/water mixture for eggs in recipes such as pancakes, muffins and cookies. Use 1 tbsp ground flax plus 3 tbsp water - left sitting for several minutes - for each egg. Note that this will result in a chewier version of the recipe, with less volume.

Why should I use flax seed?
Researchers at North Dakota State University published the many benefits of flax seeds including:

1. Large amounts of the Omega-3 essential fatty acid (EFA) alpha linolenic acid (ALA) that our bodies can't make from other foods

2. Antioxidants like Vitamin E and SDG which has been associated with a reduction in Type 1 and 2 Diabetes and lower blood glucose levels

3. Phytochemicals, called lignans, which have been associated with a reduction in cancers such as colon, breast and prostrate cancer. Lignans produce powerful antioxidant properties and protect the heart through their ability to reduce plaque

4. Nutrients such as proteins, fiber, and potassium

So, along with fresh fruits, vegetables, whole grains and lean proteins, add flax seed to your grocery list and know that it packs a whole lot of nutrition into your diet with only a little bit of effort.]]> February is American Heart Month 2009-02-28T16:45:00Z http://www.fitlink.com/article?article=10150 proctor
Heart disease is the number 1 killer of women. Strokes are the third leading cause of death in the US. The American Heart Association suggests knowing your cholesterol and triglyceride numbers in addition to your blood pressure and your waist size so that you can take charge of your health and lower your risk factors for heart disease. High cholesterol often has no symptoms, so learn what your numbers are now (age 20 and above) and get re-tested every 5 years, as the AHA suggests. A high triglyceride level and high LDL cholesterol speeds up atherosclerosis (the buildup of fatty deposits in artery walls). Atherosclerosis increases the risk for heart attack and stroke (remember: a heart attack occurs when fatty deposits clog an artery that feeds the heart and prevent blood from reaching the heart, and a stroke occurs by a clot obstructing blood flow to the brain or by a blood vessel rupturing and preventing blood flow to the brain). So what can you do? The AHA makes it easy to remember the four key things you can do to take care of yourself:
Heart disease is the number 1 killer of women.


Make a Choice for a Healthy Heart:

1. Choose to not smoke.
2. Choose to eat baked, not fried, foods.
3. Choose to move, not sit.
4. Choose to get a check-up from your doctor.

Choose to not smoke: Decide that you want a healthier future more than you want to smoke. For help in quitting smoking, create a network of support around you to give you strength when you feel like falling back on the old, bad habit of pumping smoke into your body. Visit www.smokefree.gov for support, tips, and professional contacts.

Choose to eat baked, not fried, foods: Sure, fried foods taste good while they are in your mouth, but they do nothing but bad things once they reach your stomach and get sent off to the bloodstream. Fatty deposits on your arterial walls can eventually lead to a hart attack, and excessive fatty deposits in your fat cells lead to an unhealthy waist circumference and can contribute to diabetes which has a long list of health complications of its own. Choose baked foods or broiled foods instead of fried foods, and enjoy a flavorful bite by adding spices to it instead of fat.

Choose to move, not sit: We are awake 16-18 hours every day. At least 30 minutes of that should be spent with your heart rate elevated and your sweat dripping. Even an intense 30 minute workout might only burn 250 calories-one large coke has more than that, so if that's all you do to burn energy, you'll already be storing extra calories if you consume more than you burned off that day. So, add movement each hour of the day: walk up the escalator instead of standing still, park at the far end of the parking lot, or get out of your chair at work to fill up your water bottle or hand-deliver something instead of waiting to drop it off at 5 pm on your way out the door. If you aren't physically active, get a check-up from your doctor, then start with some easy walking each day, gradually adding a few minutes until you've worked your way up to 30 minutes without stopping.

Choose to get a check-up from your doctor: Your doctor knows that the key to taking care of your health is to know the numbers: blood cholesterol, triglycerides, blood pressure, and waist circumference. You will be able to track your numbers and see if a healthy diet and exercise do enough to help them maintain a healthy level. If not, your doctor may prescribe medication for you to keep them at a manageable level.]]> Why Your Workouts Aren't Working 2009-02-27T19:15:00Z http://www.fitlink.com/article?article=10148 proctor
Why Your Workouts Aren't Working

Or just read it here:

Your time is valuable, and for each precious moment you put into your workouts, you want to ensure you get the best possible return on your investment. So, are you getting the results you want? If your body isn't as lean or toned as you'd like, it may be that you're committing some key training mistakes, which can sabotage the efforts of even veteran exercisers.

Of course, you probably know the more obvious mistakes to avoid. For instance, skipping your warm-up may cause you to fatigue early, preventing you from realizing your potential. Furthermore, leaning on the stair climber or elliptical trainer may allow you to stay on longer, but it drastically reduces the challenge to your lower body as well as the number of calories you burn. But what about the less obvious errors you may be making? Here, we'll discuss some of the more subtle -- yet no less serious -- faux pas of fitness and the strength-training exercises most frequently flubbed, and show you how they can be fixed with nearly effortless corrections.

THE TEN FAUX PAS OF FITNESS



People make small but costly mistakes when exercising every day, and one tiny change can have a huge impact on their results, says Los Angeles–based trainer Ken Alan, a spokesman for the American Council on Exercise. Thanks to Alan and the panel of training experts who weighed in on these faux pas and fixes, you'll error-proof your exercise and see tremendous payoffs, and the time you invest in your workouts will be smart and well-spent. We begin with five errors often made in your approach to exercise, then we'll take a look at five moves frequently flubbed.

THE APPROACH

1. The faux pas: Getting married to your strength routine
The facts If you do the same routine over and over, your muscles will simply adapt; you're likely to hit a plateau because each exercise stimulates only a limited number of muscle fibers. However, if you challenge your muscles from a variety of angles by adding or alternating moves periodically, you'll get significantly more fibers into the act and develop more tone and strength.

The fix: For each muscle group, learn an additional 2 or 3 exercises, trying new angles and equipment. (If you can't get instruction from a trainer, there are plenty of books and videos organized by routine for each body part.) For instance, if you usually do the dumbbell chest press on a flat bench, try it at an incline. If you normally use the chest-press machine, try the dumbbell chest press or the bench press with a barbell. Expand your repertoire enough so that you can change your entire routine every 6–8 weeks.

2. The faux pas: Performing your reps too quickly
The facts If you zoom through your repetitions when strength training, you'll be using momentum instead of muscle power. You won't get the same stimulus for muscle building, and you won't burn as many calories. You'll also be more susceptible to training injuries such as torn muscles or connective tissue.

The fix: Take 6 seconds to perform each repetition: 2 seconds to lift the weight and 4 seconds to lower it. (Since you have gravity to help you lower the weight, you need to slow down even more on this phase in order to give your muscles a sufficient challenge.) Our experts agree that slowing down is the single most significant change you can make to get better results from strength training.

3. The faux pas: Exercising too hard, too often
The facts If you don't rest enough between hard cardio or strength workouts, you'll stop making progress and may even lose some of the fitness you've gained. You're also likely to burn out on exercise.

The fix: To keep your muscles fresh and your motivation high, alternate shorter, tougher cardio workouts (for instance, 20 minutes) with longer, easier days (40–60 minutes). Don't go all-out more than twice a week. Keep in mind that the more intensely you train, the more time your body needs to recover. It's a good idea to do a couple of tough workouts and take 1 day completely off each week. On the strength-training front, take at least 1 day off between sessions that work the same muscle group.

4. The faux pas: Coasting on your cardio
The facts Sticking with the same aerobic workout can sabotage your results as much as pushing too hard. To truly boost your fitness (which enables you to burn more calories with less effort), you need to venture outside your comfort zone a couple of times a week, to the point where you're somewhat winded and can feel your heart pounding.

The fix: Instead of zoning out or doing moderate-intensity cardio all the time, mix in some high-intensity intervals twice a week. For instance, after warming up for 10 minutes on the treadmill, increase the speed or incline for 30 seconds to 1 minute, then recover with 1–3 minutes of easy-to-moderate exercise. Keep alternating for 10–20 minutes, then cool down. You also may want to do longer high-intensity intervals -- say, 5 minutes -- where you don't push quite as hard as you do on the shorter ones.

5. The faux pas: Lifting the wrong amount of weight
If you lift weights that are too light, you won't see improvements in strength, tone or bone density. If you lift weights that are too heavy, you'll compromise proper form, increasing your injury risk. You'll also be forced to recruit additional muscles, for instance, using your entire body to complete a biceps curl, thus cheating the targeted muscles of a good workout.

The fix: For the most significant strength building, perform 4–6 repetitions per set; for more moderate strength building, perform 8–12 repetitions per set, choosing weights heavy enough that you struggle through your final few reps, but not so heavy that your form falls apart. If you get to your final rep and feel that you could perform another one, increase the weight by 5–10 percent. You may find that when you've considerably increased the amount of weight you're using, you'll drop to fewer reps, which is fine, as long as your targeted muscles are fatigued by the final rep. Don't worry: Lifting to fatigue will not leave you with monstrous muscles.

6. Squat
The faux pas: Letting your knees shoot ahead of your toes, lifting your heels, dropping your knees inward The facts These mistakes place excess pressure on the tendons and ligaments of the knee.

The fix: Holding a dumbbell in each hand, stand with your feet hip-width apart, legs straight but not locked, chest lifted, abs contracted. Keep body weight toward heels and bend knees to sit back and down, lowering thighs to as parallel a position to ground as possible, torso erect and knees aligned with ankles (shown). Straighten legs to stand back up. Strengthens buttocks, quadriceps and hamstrings

7. Bent-over lat row
The faux pas: Rounding your spine and not flexing from your hips, pulling the weights up too far behind you The facts These mistakes place stress on your spine and reduce the demand on your back muscles, making the move less effective.

The fix: Stand with feet hip-width apart and hold a dumbbell in each hand, arms by sides. Bend knees and flex forward from hips at about 90 degrees. Let arms hang in line with shoulders, palms facing in. Contract abs to support back. Draw shoulder blades down and together; maintaining body position, bend elbows up and in toward waist until upper arms are in line with torso and forearms are perpendicular to ground, knuckles pointing down (shown). Slowly straighten arms to starting position without changing torso position. Strengthens middle back, rear shoulders and biceps

8. Triceps kickback
The faux pas: Swinging your upper arm, dropping your opposite shoulder, trying to lift your arm and the weight too high behind you The facts When you make any of these mistakes, your triceps aren't sufficiently challenged, and you also may place stress on your shoulder and elbow joints.

The fix: Hold a dumbbell in your right hand and stand to the right of the long side of a bench, feet hip-width apart or in a staggered stance. (You also can kneel on the bench with your left knee.) Flex forward at hips at about 90 degrees, and place left hand on bench for support. Keeping torso stationary, bend right elbow so upper arm is parallel to ground and forearm is perpendicular to ground, palm facing in. Position elbow close to waist and contract abs. Keeping upper arm still, use triceps to straighten arm behind you until end of dumbbell points down (shown). Slowly bend elbow to return to perpendicular position. Strengthens triceps

9. Crunch
The faux pas: Jerking your neck, not lifting shoulders, failing to engage abs The facts These mistakes will result in a sore neck, and your abs won't get any firmer.

The fix: Lie on your back with knees bent and feet flat on mat, hip-width apart. Place hands behind head, thumbs behind ears, fingers unclasped. Hold elbows out to the sides. Contracting abs, draw hips and lower ribs together, keeping buttocks relaxed. Without pulling on neck or drawing elbows in, curl up and forward, keeping head and neck relaxed as shoulder blades lift off mat (shown). Hold, then slowly lower back down. Strengthens abdominals

10. Dumbbell bench fly
The faux pas: Lowering your arms too far The facts This mistake places major stress on your shoulders and rotator cuff, the delicate muscles that sit underneath the shoulders. Plus, it becomes difficult to press arms up and use the chest muscles effectively.

The fix: Lie faceup on bench, knees bent and feet on edge. Hold a dumbbell in each hand, arms extended above midchest, in a slight arc, palms in. Contract abs and keep chin level. Maintaining elbow arc, lower elbows down and out to the side until they are even with or slightly below shoulders (shown). Press dumbbells up and in to starting position, without letting dumbbells touch or allowing shoulder blades to rise off the bench. Strengthens chest and front shoulders]]> Office Chair Exercise 2009-02-23T06:15:00Z http://www.fitlink.com/article?article=10146 sybil
We would all like to spend our days exercising and playing to our heart’s content, however most of us spend over 8 hours of our day sitting in an office chair in front of a computer screen. As the day progresses, you begin to...]]>
We would all like to spend our days exercising and playing to our heart’s content, however most of us spend over 8 hours of our day sitting in an office chair in front of a computer screen. As the day progresses, you begin to feel fatigue in your shoulders, neck, and lower back. With fatigue comes sleepiness, lack of focus, and even misplaced anger due to irritating pain. You could try to fix the pain by buying a new expensive ergonomic chair, adjusting your computer screen, or wearing a back brace. However, the cheaper and easier options, and maybe better for the long run, are stretching and strengthening your muscles.

Start by checking your posture while sitting on your office chair:

1.) Is your lower back rounded?
2.) Are your shoulders and upper chest collapsed?
3.) Does your chin protrude?
4.) Is your neck tensed and constricted?

If you answered yes to even just one of the above questions, then I am certain you are suffering from some sort of pain in your upper body.

There is a remedy. Listed below are several easy exercises you can do during the day to help ease pain and fight fatigue. However, it is important to begin with a few deep breaths. Deep, mindful breathing is the easiest and most healthy way to combat fatigue, anger, depression and pain. So, begin this series of exercises with several counted inhales and exhales. Start with an inhale that takes six counts to reach full lung capacity, then an exhale doing the same. This will allow your breath to find a rhythm. To release a bit more tension, sigh deeply with an open jaw or buzz your lips together like a horse as you exhale.

Now that you are relaxed and focused, follow these simple exercises to heal and refresh your body during a long day at your desk:

1.) Sit on the edge of your office chair with your knees hip width apart and your feet firmly planted on the ground. (Be sure your chair is either against a wall or has its wheels locked). Contract your belly by tucking in your stomach as if someone has punched you, then reverse this posture and stick your bum out. Move through these two postures several times until you find the middle ground between your lower back being released or contracted. Now, sit up tall with a small curve in your lower spine just above your tail bone.

2.) Breathe in and lift your shoulders to your ears, then drop them down loosely on your exhale with a small shake. Repeat this motion several times. Now with your arms down at your sides, lift your shoulders to your ears, hold them there, and then rotate your palms out away from your legs. This action will allow your shoulders to roll slightly back. Gently release your shoulders down. You should now feel a slight lift across your collar bone and a gentle stretching from shoulder to shoulder.

3.) Maintaining the posture you just created in the last movement, take your right arm across to your left leg and place your right palm on your left knee. Gently turn your head to the left and allow your spine to spiral to the left. Hold this position for several inhales and exhales. When you breathe in lengthen your spine and when you breathe out gently twist to the left. Repeat this on the other side.

4.) Next, take a deep breath in, and with palms turned up to the ceiling, slowly raise both arms up alongside your ears. Turn your palms down to the floor and lengthen out from your fingertips as you bring your arms back down on an exhale. Repeat as many times as you need.

5.) Lastly, raise your arms alongside your ears and gently clasp your hands behind your head. Be sure to not put too much pressure on your head. As you inhale, move your elbows back then lift your chin, chest, and eyes slightly up to the ceiling. On the exhale, with hands still clasped, bring the elbows together (not quite touching) in front of your face. After several repetitions of this stretch, gently release you arms down, place your palms on your thighs, and close your eyes. Take a few moments to be still and quiet.

These are just five small stretches you can do to revitalize your body and relieve tension. You can also work on strengthening your core muscles which will support your back while it is being held upright in a seated position all day. Whether you never exercise or are an exercise fiend, you can certainly benefit from the strengthening involved in Fitlink’s Balance and Core Workout located under our Workouts tab.

Trust me, these exercises are worth your time and could save you money. How, you ask? By not needing to make additional coffee runs when you energy is waning! Share these exercises with your co-workers to create a happier and healthier work environment.]]> Put On Your Skates And Get In Shape! 2009-02-21T22:30:00Z http://www.fitlink.com/article?article=10145 sybil Skating whether roller, inline or ice, is a fantastic way to get in shape and get some fresh air. The USA Roller Sports Association (www.usarollersports.org) suggests that a person weighing 143 lbs can burn up to 330 calories skating moderately for an hour. It’s easy enough to find parks with long winding paths to circle around. There is a “skating circle” located in Central Park, New York City. “Skater’s Road” is located at the foot of Olmsted Way at 72nd Street. The Central Park Dance Skaters Association hosts the circle events , weather permitting, which are always festive with a live DJ and lots of spectators.

For added fun, you can slip on some daisy dukes ala Jessica Simpson’s music video! You could also join a roller derby league (take a look at www.gothamgirlsrollerderby.com). But if all of that pushing and tumbling is not up your alley, why not become a member of a skating rink? I know a 76 year old full-time practicing lawyer who belongs to Wollman Rink in Central Park, New York City and skates all winter long to his extremely healthy body’s content.
If skating is going to be part of your new workout routine, be sure to have your skates properly fitted. Also, consider purchasing a helmet and knee or elbow pads for added protection.

It is important to have strong legs, hips, and core to make the most of your skating time. Try these Fitlink exercises below to get your body ready for its first day out on your new four wheels. They are done with bodyweight, but you can add resistance for extra challenge.

Lateral Lunges with Spiral

Lateral Lunges

Step Ups

One Arm Superman]]> Strong Legs and the Power of Water 2009-02-15T16:00:00Z http://www.fitlink.com/article?article=10152 sequoiahealth
...]]> Sequoia Health to inform FitLink members of the benefits of having strong legs and the importance of adequate water intake. Read the Sequoia Health February 15 Newsletter on the website or just scroll down to read it here...

Strong Legs for a Stronger Body



Safer Lifting, Less Injury
Strong legs, hips and back are the essential foundation for upper body
strength and the ability to lift safely and play most sports. When lifting
something, the leg, hip and core muscles are responsible for a majority of
the power. In the golf and tennis swing, strong core and leg muscles
generate straight, powerful shots. Weak legs contribute to poor body
lifting and hitting mechanics and upper body overuse and injury. Common
injuries seen are lower back strain, rotator cuff injury, tennis elbow and
carpel tunnel syndrome.

Good examples of everyday lifting are picking up the kids, pushing a heavy
wheelbarrow full of dirt or cleaning out the garage. Any of the tennis
strokes along with wood and iron shots in golf apply as well. So to
minimize your trips to the chiropractor, here is a series of leg
strengthening exercises to help build core and leg strength when you
need it the most:

The Best Leg Strengthening Exercises
To work safely and effectively, strong legs need a strong core (the back
and abdominal region muscles) to push against. The best four exercises for
creating strong legs and core are squats, lunges, box jumps and vertical
leap. In combination, these four exercises create a strong and unified
lower body as well as a balanced and stable core. What makes these
exercises so good for leg strength? They most closely imitate the lifting
movements we perform in daily life as well as the sports based hitting
motions. These four exercises are also effective at training your muscles
and brain to work in harmony while stimulating your cardiovascular system.


Lower Repetitions and Higher Weights
The leg and core muscles are designed to provide both strength and support
for the entire body. These are large muscles so they respond better to
fewer repetitions and higher weights. Of course, you only use weights that
you can handle safely. The higher weights do not present a problem for
women concerned about the size of their legs. The higher weights just
strengthen the muscle fibers faster. Following this approach gives you
stronger, more balanced leg muscles in much less time.


A Brief Exercise Review

Squats are the corner stone of any good leg workout. With your feet hip
width apart, back straight and head up slowly lower your body until your
legs are bent 90 degrees. If you do have knee problems or are very
de-conditioned, start with a ball squat against the wall. This takes weight
and stress off the knees while you learn good technique. Have an instructor
at the club show you good form so as not to injure the knees. Squats
strengthen gluteus maximus and hip flexors.

Lunges, both stationary and walking, are a great exercise to add movement
and balance to your leg strengthen program. Standing with your feet hip
width apart, take a larger than normal step forward. Pause and balance your
body. Return to your staring position and step forward with the opposite
leg. Always keep your back knee at least 6 inches off the ground. Lunges
strengthen quads, core and back muscles.

Box jumps can start with box steps (a 4 to 12 inch step is good) if you
don't feel comfortable jumping. Using your arms for balance and lift, jump
on the top of the step landing with your knees nice and soft. You can step
back down or jump depending on your ability and confidence. Box jumps are
a total leg, hip and core strengthener.

Vertical leap is a great total body exercise. You will be surprised how
much cardiovascular benefit you get from this one. Stand facing a wall with
arms above your head. With both feet, jump straight up noticing how high on
the wall your fingers touch. After 10 or 12 tries, mark the highest spot on
the wall as your effort. Next time try and beat your mark. Vertical leap is
a great total leg, hip and core and cardiovascular strengthener.

When it comes to everyday activities, strong legs are important. Loss of mobility
and independence is directly attributed to weak legs.


Drink More Water for Better Health




The Staff of Life
Water is the most important substance you put into your body. You can
survive 40 to 60 days without food but only mere hours to a few days
without water. Water is required for proper detoxification of all the cells
of your body. Without water, waste products accumulate and lead to disease
and illness. The average adult does not drink enough water. There are many
diseases associated with mild dehydration such as high blood pressure,
kidney stones, urinary tract infections, constipation, headaches,
allergies, sinus infections and joint pain.

Important in Many Ways
Water comprises 50 to 70% of your total adult body weight. Today, if you
drink enough water, you're in the minority. There is a great debate on how
much water you should consume. Many experts suggest that you can get
adequate water from drinking beverages and eating foods. Some experts say
fortifying your water with vitamins or other substances is a good idea.
Just look at all the sports drinks that have popped up. The bottom line.
for the average person, pure, unadulterated water is your best bet for good
health. Anything less will not help your body work properly. What makes
plain old water so special?

Plain Old Water
It all goes back to high school chemistry class. Water is called the
universal solvent. Dissolve something in water and the water is literally
transformed into a different substance. Just take a look at ice tea,
coffee, milk, juice. made from water but definitely not water. When you
drink water instead of juice, your body knows the difference. One of the
reasons water is so good for you is it doesn't need to be digested or
processed by your body. It can be absorbed and used immediately to
facilitate digestion, detoxification and metabolism. Water is also
self-regulating. Drink enough water and your body doesn't need to retain or
"store" fluid. Drink too little and your body will retain fluid to try and
keep you alive.

Nutritional Habits Make a Big Difference
A diet containing meat, chicken, fish or dairy products requires a higher
water intake than a diet consisting mainly of fruits vegetables. The reason
for this is the meat, chicken, fish or dairy diet is higher in protein. When
protein is digested, nitrogen is released which combines with hydrogen
releasing ammonia, a highly toxic substance. Your cells cannot tolerate
even small amounts of ammonia, so the kidneys draw extra water to flush the
ammonia. Without drinking additional water, your body can become dehydrated
with higher protein intakes.

More Active Means More Water
A very active person requires more water than a sedentary person.
Muscles are 75% water and require adequate hydration or they will not work
properly. Dehydration can result in muscle strains (pulls) and/or cramps.
Joints also require water to make synovial fluid for effective lubrication.
Without adequate water, cartilage in the joints is not adequately
lubricated and can wear prematurely leading to degenerative joint disease.
Simply drinking more water can reduce your future risk for joint
replacement surgery.

Aids in Weight Loss
Adequate hydration is crucial for efficient burning of fat and healthy
weight loss. A study, conducted at Berlin's Franz-Volhard Clinical Research
Center, tracked caloric intake and energy expenditures among seven men and
seven women who were healthy and not overweight. After drinking
approximately 17 ounces of water (slightly more than 2 glasses), the
subjects' metabolic rates increased by 30% for both men and women. The
increases occurred within 10 minutes of water consumption and reached a
maximum after about 30 to 40 minutes. For anyone wanting to lose weight,
drinking more water is a good first step.

A Simple Hydration Formula
To make sure you are drinking enough water, here is a simple hydration
formula. Take your current body weight and divide that number by 2.
Multiply the divided number by 1 ounce and that is the amount of water you
should try and drink everyday. I know, you say if I drink all that water I
will be in the bathroom all day. Well, as I used to tell my 95 year old
grandmother, "better to go too much than not at all." You can imagine where
that got me. You will feel and look your best; all it takes is your willingness
to give it a try.


Staying active and physically fit is the best way to avoid chronic illnesses like
heart disease, diabetes, Alzheimer's, osteoporosis and depression. Commit to
Getting Active, Eating Healthier and Reducing Stress while living a healthier
lifestyle. No matter how old you are, Fresh Start provides the education,
motivation and accountability necessary to improve your health while helping you
feel and look your best. For a free Fresh Start consultation, please call
Woody McMahon at 703-464-5171 or email to Woody@SequoiaHealth.com.]]> Cheap Fitness in New York City and beyond 2009-02-11T22:15:00Z http://www.fitlink.com/article?article=10139 sybil
Recession got you down? Don’t let a lack of cash keep you from the gym or your yoga practice. For $75, you can get a pass book, like a big ole’...]]>
Recession got you down? Don’t let a lack of cash keep you from the gym or your yoga practice. For $75, you can get a pass book, like a big ole’ pile of already organized coupons, to the best NYC gyms, yoga studios and Pilates studios. When you buy more than 2 books, you save even more. Get your friends in on the deal and you can get a free pass book. Look at it this way: if you only use the pass book for 7 free yoga classes this year, you would be paying just over $10 per class which is less than most regular classes cost. I have a friend who has used both the gym pass book and the yoga pass book for years. They have given her the opportunity to explore all New York has to offer in terms of different facilities, styles of fitness, trainers and teachers.

There are a few things to be aware of: you sometimes have to call ahead to make sure the gym or studio is still honoring certain coupons. And coupons do have expiration dates. However, the benefits definitely outweigh these glitches. Take the opportunity this year to explore fresh, new avenues of fitness that you may have passed over because you already had a membership somewhere or were just feeling a financial pinch. Check out the American Health and Fitness website, www.health-fitness.org for more information. They also have passbooks for Chicago, Houston and Los Angeles!

Here are the six books you can choose from:

1. New York Fitness PassBook
2. New York Yoga PassBook
3. New York Pilates PassBook
4. Chicago Fitness PassBook
5. Houston Fitness PassBook
6. Los Angeles Fitness PassBook

You can even join the group called Yoga/Fitness PassBooks here on FitLink and find out who else is exploring new classes in the city. Tell someone when you're going, and they'll help you stick to your word! Maybe you can even enjoy a smoothie in the lobby afterwards and make a new friend!]]> Gyrokinesis - What is it? 2009-02-10T05:58:49Z http://www.fitlink.com/article?article=10137 michelleweber
For more information, you can visit Gyrotonic.com and read about the origin of this exercise method, discover why it works, and get informed as to where to find it near your city.]]> Fitness Spending Improves Health...Saves Money 2009-02-01T23:45:00Z http://www.fitlink.com/article?article=10134 sequoiahealth
Fitness Spending Improves...]]> February 1st Newsletter to read the article on Sequoia Health's website, or just scroll down and read how spending money on fitness actually saves you money while it improves your health.

Fitness Spending Improves Health...Saves Money

Budget-minded families are looking to cut expenses that seem like a luxury, or even just frivolous -- including gym memberships. Yet mounting evidence suggests that cutting out the gym may be exactly the wrong move for even the most cash-strapped family.

In its just-released report of annual health spending figures, published in the Journal of Health Affairs, the federal government confirmed that chronic illness accounts for 75 percent of all health spending. Yet exercising regularly and maintaining a healthy weight can significantly reduce your risks for chronic illness and your medical bills.


"To put that in financial terms, for every dollar you spend on wellness, you can save as much as five dollars or more on illness," says Dr. Richard Kreider, director of the exercise and sport nutrition laboratory at Texas A&M University. He has studied the effectiveness of the Curves women's fitness program for the past five years.
To put that in financial terms, for every dollar you spend on wellness, you can save as much as five dollars or more on illness


"The women in our studies have been able to lose weight, gain muscle
strength, raise metabolism, and make significant medical improvements in
blood pressure, resting heart rate and aerobic fitness," Kreider says.
"Many of them no longer suffer from the chronic conditions that cost them
so much money for medications and doctor visits."


This can add up to a bundle of savings. The Health Affairs report shows
that the average annual out-of-pocket expense for someone with cancer is
$8,411, but the good news is that regular exercise can help you avoid the
disease and the costs associated with it. A major report by the American
Institute for Cancer Research published in 2007 found that obesity plays a
key role in increasing the risk for many cancers -- including breast cancer
-- by as much as 60 percent. And a study just published in the journal
Cancer found that obesity increased women's risk for ovarian cancer by a
whopping 80 percent.

The benefits go beyond reducing the risk of cancer. A recent landmark
study by Blue Cross Blue Shield of Minnesota found that people who went to
the gym at least eight times a month had significantly lower health care
costs than those who did not.


These frequent gym attendees had:

* 39 percent fewer emergency room visits

* 41 percent fewer hospital admissions

* 18 percent lower overall claims costs



The research, then, is clear. "Exercising regularly and maintaining a
healthy weight can save not only your life, but your money as well," says
Kreider. "Your health is your most precious asset, and not taking care of
it is going to cost you more in the long run."


We would like to thank the Thomason Times of Thomason, GA for this
excellent article.


Get The Skinny on Losing the Fat

Making Better Health Easier

Lou Schuler, of Men's Health, has come up with a good summary of some of
the latest scientific information on healthy weight loss in his article "Get the Skinny on Fat". His suggestions will help you work with rather than against your body's natural mechanisms.

He proposes the following "First, I want to show that when you eat has a
profound effect on how your body deals with the calories you feed it. And I
want to present a more sophisticated approach to exercise. This approach
not only preserves your body's metabolism, the key to weight control, but
also makes more productive use of your precious time and energy."

Here Are Some of Lou's Key Points:


1. Eating more frequently with smaller meals and snacks is the best
strategy for good health and maintaining a healthy weight. Going without
food all day then feasting raises blood glucose levels. It forces your body
to release excess insulin promoting the storage rather than burning of calories. Maintaining an even calorie balance throughout the entire day provides improved energy levels, increased physical and mental performance and reduced weight gain.

2. Add protein to all of your meals and snacks. This keeps them balanced
and in the low glycemic range. Protein sources can come from nuts, cheese,
beans, chicken, eggs, beef, fish or pork. Too much protein is not a good
thing either because it tends to cause loss of fluid and dehydration.

3. Eat to lose weight. It is called the "thermal effect of feeding" and
it's very important to maintaining a healthy weight. Not eating places your
body in the "starvation cycle" and promotes fat storage when you do eat.
Food is required for healthy weight loss. Too little food and you end up
losing muscles not fat which is a bad thing.

4. Never exercise on an empty stomach because it depletes the energy
stored in your muscles (glycogen). You run the risk of poor performance and
tiring out before the end of your activity. Eating a low glycemic meal or
snack before you exercise and a high glycemic meal or snack after keeps
your muscles well fed while actually promoting fat and not muscle loss.

5. Strength training increases your resting metabolic rate (RMR) more than aerobic exercise does because of the muscle repair mechanism. A high RMR allows you to burn more calories up to 48 hours after your workout even when you are doing nothing. Aerobic activity is good for your heart and lungs but is less efficient in raising your RMR and reducing excess bodyfat.

6. A hard workout for 30 to 60 minutes seems to provide the best increase
in metabolic rate over the next 24 to 48 hours compared to a low intensity
workout of the same duration. Intensity in your workouts is important but
so is safety. To keep it safe, make sure that you don't make it so hard
that you exceed your conditioning level.

7. Combine strength and interval cardiovascular training for the best and most efficient workout. Studies show that integrating strength and cardiovascular training gives you the biggest bang for the buck and maybe the best overall exercise solution available. Combination training is also more time efficient allowing you to gain strength and aerobic benefits in less time spent. Don't forget to work on your balance and reduce the amount of time you sit in your workouts by doing free squats and lunges instead of
the leg press and curl machines that have you sitting or lying down.


And finally, "I wish I could conclude this by telling you that weight loss
is fast and easy, rather than slow and strenuous. But the exciting news is
that science has found a straighter path to steady, successful weight
loss..."

Well said!!!


Staying active and physically fit is the best way to avoid chronic illnesses like
heart disease, diabetes, Alzheimer's, osteoporosis and depression. Commit to
Getting Active, Eating Healthier and Reducing Stress while living a healthier
lifestyle. At any age, Fresh Start provides the education, motivation and accountability necessary to improve your health while helping you feel and look your best.
For a free Fresh Start consultation, please call Woody McMahon at 703-464-5171
or email to Woody@SequoiaHealth.com.]]> Reusable frozen "peas" to ice an injury 2009-02-01T05:30:00Z http://www.fitlink.com/article?article=10131 proctor
The retail price is around $7-12, as opposed to $2.50 for a bag of frozen peas. They will last longer though so it seems to be a better purchase for the long run.

Why ice an injury?
Icing an injured body part is an important part of treatment. Icing injuries can be very effective for sprains, strains, overuse injuries and even bruises. Icing should be done carefully to avoid frostbite. Never use an ice bag or chemical ice pack without a thin towel next to your skin.

How long should you ice?
Set a timer and do not ice longer than 15 minutes. You can actually cause further damage to the tissue by icing too long. It is recommended to ice an injury more than once a day, as long as your skin has returned to its normal temperature before applying ice again. If you are using a chemical ice pack, it will need 1-2 hours in the freezer to get cold enough to be effective anyway.

When should you ice?
Icing is most effective in the immediate period following an injury. The effect of icing diminishes significantly after 36-48 hours. If you are doing maintanence-icing, icing that is done to keep swelling down between workouts which professional athletes and endurance athletes must do, do it at the end of your day or immediately following your post-workout cool-down.]]> The Top 10 Yoga Poses for Men 2009-01-23T06:15:00Z http://www.fitlink.com/article?article=10133 proctor
The Ten Best Poses for Men

Try...]]>

The Ten Best Poses for Men



Try these poses from Baron Baptiste, yoga pro and former assistant coach for the Philadelphia Eagles.

We know you love yoga—for your girlfriend. Her weekly practice makes her bendy in bed, more chill overall and therefore more sexy even when she’s lounging around. Well, we’ve got news for you. Yoga isn’t a ladies-only thing like going to the bathroom in packs or opening store credit cards only to get 5 percent off the purchase. In fact, taking one yoga class per week or doing a couple of pre-workout poses can increase endurance, build strength, prevent injuries, and may even stave off heart disease.

How? “Men often suffer from tightness particularly in the hips, hamstrings, and shoulders that can lead to injury or weakness,” says Baron Baptiste, creator of Baptiste Power Vinyasa Yoga and former assistant coach with the Philadelphia Eagles. “Over-training in any one sport can cause repetitive stress and other more serious injuries. Yoga is a full-body workout that creates both strength and flexibility. You need to have both. One without the other is a recipe for disaster.” Not sure where to start? Practice these 10 poses in this order, which Baptiste says benefit men because they stretch out guys’ tightest spots (like the shoulders, hips, and groin) and strengthen muscles that get no love during workouts (like the low back and knees).

1. Forward Fold
Stretches hamstrings, calves, and hips; strengthens legs and knees
Stand with feet hip-width apart, gently hinge forward at the hips and lower the torso toward the floor. Bend your knees generously to take any pressure out of the low back and hamstrings. Grasp opposite elbows with opposite hands. Breathe deeply and let gravity take the body toward the earth. Relax your head, neck, shoulders and torso. Slowly sway your torso or gently shake your head. Hold for one minute and roll back up to standing.

Why it’s good for you: This is a great move to use as part of a warm-up for any workout.

We often have a hard time knowing when we are holding excess tension in our head, neck and shoulders, and that buildup of tension can create headaches, insomnia, poor circulation and decreased lung capacity. If you practice slow, steady breathing along with this pose, it can lower your blood pressure over time.

2. Downward-Facing Dog
Stretches feet, shoulders, hamstrings, and calves; strengthens arms, legs, and core
Start on your hands and knees with your feet and knees hip-width apart. Position your hands about shoulder-width apart, and spread your fingers wide. Pressing firmly through your hands, lift your knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine). Walk your hands forward a few inches, and walk your feet back a few inches to lengthen the pose. Squeeze your thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the floor). Relax your head and neck and let your shoulder blades slide down your back toward your feet. Set your gaze between your feet. Suck your stomach in and engage your core muscles. Breathe deeply. Hold for three minutes, rest, and repeat one more time.

Why it’s good for you: We often experience back pain due to chronic tightness in the hamstrings and hips. It’s also common for us to have very tight shoulders. Down Dog releases those areas, while building upper body strength. If you can do only one pose a day, start with Downward Dog.

3. Chair
Stretches shoulders and chest; strengthens thighs, calves, spine, and ankles
Stand up tall with your big toes touching. Inhale and raise your arms straight up to the ceiling alongside your head and neck with palms facing each other. Drop your shoulders down your back as you lengthen up through the neck. As you exhale, bend your knees, sit down and back as if you were sitting in a chair (like doing a squat with your feet together). Do not let your knees extend past your toes. With each inhale lengthen the spine. With each exhale sit a little deeper in the chair. Eventually your thighs will be parallel to the floor. Drop your tailbone down toward the floor to take any stress out of your lower back. Keep your core muscles engaged and keep your knees and thighs pressed tightly together. Hold for 30 seconds.

Why it’s good for you: No gym necessary! Chair pose torches abdominal fat while strengthening the thighs and legs.

4. Crescent Lunge
Loosens tight hips by stretching the groin; strengthens arms and legs
Start on your hands and knees. Step your right foot between your hands into a lunge, keeping your right knee directly above your heel. Inhale and slowly lift your back knee off the floor. Press your back heel toward the wall behind you as you begin to straighten the back leg. Keep your spine long as you hold and breathe. Let your hips fall forward as you continue to press the back heel behind you. Hold for one minute and then repeat on the second side. Do each side twice.

Why it’s good for you: Tight hips can cause lower back pain, knee strain, and injury, which can keep you out of the game, out of the gym, and in pain at your desk. Add Crescent Lunge to your pre-workout routine to open the hips.

5. Warrior I
Stretches shoulders and hips; strengthens upper and lower body
Come into Crescent Lunge with your right foot forward in the lunge. Spin your left toes to face the left side of the room and press your heel down. Your back foot should be parallel with the front of the room. Inhale and reach your arms up alongside your head with your palms facing each other. Drop your shoulders down your back. Bring your torso up and off the front thigh. Don’t let your front knee extend past the toes. Both hips should face forward. Hold for one minute. Repeat on the opposite side.

Why it’s good for you: Warrior increases space and mobility in areas where men need it most—shoulders, hips, and knees. It’s another pose that generates great stability in and around the knee, so increases stability for high-impact workouts.

6. Bridge
Stretches chest, neck, spine, and hips
Lie on your back, bend your knees, and place your feet flat on the floor hip-width apart. You should be able to tickle the backs of your heels with your hands. Place your arms on the floor alongside your body, palms down, and as you inhale, lift your hips off the floor and press them to the ceiling. Keep your knees directly over your heels. For an added shoulder stretch slide your arms under your body, interlace your fingers, and press the backs of your arms into the floor as you continue to lift your hips. Hold for 45 seconds and with each breath, let your hips float a little higher. Exhale when you lower your hips. Repeat 3 times.

Why it’s good for you: Many men are tight in the intercostal muscles and connective tissue surrounding the rib cage, which can limit lung capacity. Bridge pose opens the chest and releases those tight muscles, allowing for fuller, easier breaths. Over time, practicing this pose can improve performance in all physical activities and is helpful for relieving upper respiratory issues.

7. Bow Pose
Stretches hips, shoulders, and thighs; strengthens back
Lie on your stomach and reach your arms back toward your feet with the palms facing up. Bend your knees so that your heels come in toward your buttocks. Inhale and grab the outside of your ankles (right ankle in right hand, left ankle in left hand). Press your ankles into your hands and your hands into your ankles as you lift your thighs off the floor. Breathe deeply and fully as you continue pressing your legs up and back. Hold for 30 seconds and repeat two or three times. If you are very tight in the hips or quadriceps, you may want to try one leg at a time.

Why it’s good for you: One of the best stress-busting poses, Bow opens the chest to allow you to take in more oxygen. Strong abs are great, but can lead to injury if you don’t strengthen the back, too. Bow pose takes care of this, reducing your risk of injury due to muscular imbalance.

8. Boat Pose
Strengthens abs, spine, arms and hip flexors
Sit on the floor with your knees bent and feet on the floor in front of you. Place your hands behind your glutes and lean into the arms for support. Engage your core muscles and keep a perfectly straight spine as you lift your right leg and then the left, bringing them to a 45-degree angle with the floor. Bring your legs together and imagine squeezing a book between your thighs to keep them active. Lift through the sternum and slowly straighten your legs while keeping your torso straight (if it starts to collapse, keep a slight bend in the knees). Press through the balls of the feet and spread your toes wide. Reach your arms toward the front of the room, on either side of your legs, keeping them in line with your shoulders, palms facing down. Hold for 30 seconds, working up to a minute or longer.

Why it’s good for you: In addition to strengthening the core and back muscles, Boat promotes healthy thyroid and prostate gland function.

9. Hero Pose
Stretches knees, ankles and thighs
Begin in a kneeling position with knees touching. Bring your heels out alongside your buttocks, keeping your shins and ankles pressing down into the floor. If you can, sit your buttocks on the floor between your legs. If this is uncomfortable, place a phone book or block beneath you to lessen the tension in the knees and ankles. You will feel a strong stretching sensation, but you should not feel pain. This is a progressive pose and your body will adapt to it over time. Hold for one minute and keep your breath slow and deep. Rest, and repeat a second time.

Why it’s good for you: Hero pose stabilizes and strengthens the vulnerable knee joints while lubricating the connective tissues in and around the knee with blood, oxygen, and fluid, making it an essential pose for runners.

10. Reclining Big Toe
Stretches hips, thighs, hamstrings, groins, and calves; strengthens the knees
Lie on your back and extend your left leg toward the ceiling at a 90-degree angle with your right leg extended along the floor. Flex both feet. Bend your left knee and bring the knee in toward your chest using your hands. Hug it tightly against your body to relax your hip. Next, loop a strap around your left foot and slowly straighten the left leg back to 90 degrees. Press your right thigh firmly down against the floor. Hold for 5 breaths and repeat on the opposite side. Repeat twice on each side.

Why it’s good for you: This pose stimulates the prostate gland and improves digestion. Runners may find it useful for relieving sciatica caused by a tight piriformis.

Finish in Corpse Pose, lying flat on your back with your arms alongside your body. Close your eyes and breathe naturally. Stay here for at least two to three minutes and allow every muscle to melt into the floor beneath you.

This article by Paige Greenfield of Men's Health can be found online in its entirety at:

menshealth.com]]> 'Fitness Myths Busted' 2009-01-22T23:30:00Z http://www.fitlink.com/article?article=10132 proctor Fitness Myths Busted" which was published today on Yahoo! in order to read more articles.

MYTH: Muscle turns into fat
REALITY: Muscle and fat are two completely different tissues that have different functions, so it's physiologically impossible to turn one into the other. If you stop exercising, your muscles atrophy, so you lose the tone you worked so hard to create. And if you eat more calories than you burn, you'll gain fat.

MYTH: You need to exercise 30 minutes straight to get fit.
REALITY: Three 10-minute cardio stints offer the same healthy payback as a single 30-minute one. If you are trying to peel off pounds, of course, the more you do, the faster you'll succeed. But don't feel guilty if all you can squeeze in is a few minutes here and a few minutes there—it all adds up.

Short on time? Ratchet up the intensity of your workout: Go hard for 30 seconds on the elliptical or jog for a minute in the middle of your walk to maintain your fitness level and your habit. And remember, anything you do—whether it's a brisk 5-minute walk or carrying heavy groceries to your car—for any period of time, provides some benefit.

MYTH: Overweight people have a sluggish metabolism.
REALITY: Though some folks do have metabolic disorders that slow their metabolism, fewer than 10 percent of overweight people suffer from them. In fact, the more you weigh, the more calories you'll burn during exercise at the same relative workload as a slimmer person. If you notice the scale climbing higher, worry about your activity level, not your metabolism. Try this fat-burning workout to really see results.

MYTH: Lifting heavy weights make women bulk up.
REALITY: Women don’t have enough of the muscle-building hormone testosterone to get bulky, even using heavy weights. The truth is, some people will gain muscle faster than they lose fat, so they may look bigger until they shed some of the flab and reveal the slim, toned muscles underneath. Shape sleek muscles with this workout from The Biggest Loser's Jillian Michaels.

MYTH: You can’t lose any weight by swimming.
REALITY: OK, it’s true that long-distance swimmers who navigate colder waters tend to retain body fat for insulation. But ask anyone who laps it up while training for a triathlon: You will sizzle off pounds in the pool, since swimming burns 450 to 700 calories an hour! One reason you might not shed flab doing freestyle? If you throw in the towel and cut your workout short.

MYTH: Stretching before exercise prevents injuries and enhances performance.
REALITY: Researchers are still scratching their head over this one, since studies have yet to show conclusively that limbering up has any effect on staving off strains and other injuries. But they do know that stretching regularly can make bending, reaching, twisting and lifting easier. Best move: Save your stretching for post-exercise, when muscles are warm.

MYTH: You burn more calories exercising in chilly weather.
REALITY: If you shiver through a long run in the frigid winter air simply to experience the extra calorie burn, you might want to come in from the cold: You do torch a few extra calories during the first few minutes, but once you get warmed up, the caloric expenditure is the same whether you’re exercising in Siberia or the Sahara. Try a treadmill circuit workout with a great playlist to keep you going!

MYTH: When your body gets used to an exercise, you'll burn fewer calories doing it.
REALITY: Unless you've adjusted the intensity, you'll burn as much jogging or cycling today as you did last week, last month, even last year. Experts say that this principle only applies to exercises that we're naturally inefficient at, such as using the elliptical machine: After five to six sessions, you'll be smoother in your movements and expend fewer calories—but the difference is only about 2 to 5 percent.

MYTH: The calorie readout on machines is accurate.
REALITY: If only! Research has shown that some types of machines can be off by as much as 70 percent. The culprit? Contraptions such as the elliptical machine haven’t been around long enough for exercise scientists to develop the appropriate calorie-burn equations. On the upside, stationary bikes and treadmills, the grandfathers of the gym, generally give a fairly precise reading, particularly if you enter your age and weight.

Rather than swearing by what the machine says, use the calorie readout to monitor your progress. If the tally climbs during the same workout for the same duration, you’re working harder and getting fitter.

Lucy Danziger, author of "Fitness Myths Busted", is editor-in-chief at Self Magazine and has written many more helpful articles such as "Fasting? Forget it!" and "Tips for the No Diet Weekends".]]> Lift human beings? 2009-01-21T07:29:26Z http://www.fitlink.com/article?article=10130 cecharlier
To read this story from the London News, just click and read. The title is:

Weird News: Demotivated City workers can pump human beings as an alternative to lifting dumbbells at the gym

Or, you can read the article...]]>
To read this story from the London News, just click and read. The title is:

Weird News: Demotivated City workers can pump human beings as an alternative to lifting dumbbells at the gym

Or, you can read the article here...

A GYM for demotivated City workers has come up with an alternative to pumping iron – human dumbbells.

The human weights, which enable users to flex and curl by ‘pumping’ human beings, are being introduced to motivate gym-goers by allowing them to visualise what they are lifting.

Unlike regular dumbbells, the human weights have an optional ‘motivation feature’ where each human weight will shout words of encouragement to ensure muscles are worked to the max, at the gym goer’s request.

The humans will be available in a range of weights, with a 25-stone (155kg) ‘Super human’ option available for those willing to take up the challenge.

The weights are Dainty Diva who is Arti Shah, 32, from Middlesex at 30kg, Micro Male is Mike Edwards, 64, from Middlesex at 55kg, Main Man is Ben Bidmead, 23, London, at 65kg, Fine Female is Tracey Caswell, 42, from Teddington at 75kg, Well ‘Ard Woman is Jo Rollin, 49, from Reading at 85kg and ‘Super Human’ is Matt Barnard, 37, from London at 155kg.

Members of the gym simply need to select their preferred human weight and then they will position themselves on a machine that has been specially constructed for the purpose.

The apparatus has been built to provide a human weight work-out for the entire body but specifically muscle groups in the arms, shoulders and back.

The aim is to aid visualisation which experts in sports psychology say is a significant factor in improving performance - and human weights are as visual as it can get. Gymbox gyms have been used in the past by the likes of Orlando Bloom and Christian Slater. They can then begin their work out.

Richard Hilton, the owner of Gymbox , said: “Creating a mental image or intention of what you want to happen or feel is proven to improve physical and psychological performance.

“The human weight lifting apparatus we have installed here at GYMBOX is the ultimate embodiment of visualisation theory.

“We’re going to closely monitor the performance of our members and are optimistic that they will see better results from their work outs with our new human weight machine than they have seen with normal equipment.”]]> CPR and Emergency Cardiovascular Care 2009-01-21T01:02:42Z http://www.fitlink.com/article?article=10094 annbarr
Each year an estimated 166,000 lives are claimed by Sudden Cardiac Arrest, an electronic malfunction that causes rapid and chaotic heart activity. In fact, more people die from sudden cardiac arrest than from breast...]]>
Each year an estimated 166,000 lives are claimed by Sudden Cardiac Arrest, an electronic malfunction that causes rapid and chaotic heart activity. In fact, more people die from sudden cardiac arrest than from breast cancer, prostate cancer, AIDS, house fires, handguns and traffic accidents combined.

CPR and early defibrillation with an AED are critical. However, fewer than one-third of adult sudden cardiac arrest victims receive bystander CPR. Effective bystander CPR, provided immediately after a sudden cardiac arrest, can double or even triple a victim’s chance of survival.

The American Heart Association trains 10 million people in CPR annually, but we must do more. For victims of a sudden cardiac arrest, a bystander who performs immediate CPR and defibrillation with an AED could make a life or death difference.

Take the opportunity to learn CPR and how to use an AED. You could be a lifesaver.

The American Heart Association website holds a wealth of information.

Did you know you can learn how to perform "Hands-Only CPR"? Do you know the current rate of compressions per minute to be effective? Test Your Knowledge

Find a CPR class ...to locate classes being offered near you.]]> Dietgirl...half the woman she used to be 2009-01-20T05:00:00Z http://www.fitlink.com/article?article=10128 proctor "The Amazing Adventures of Dietgirl." She posted her Top Twenty Tips to help you to be your healthier self.

Shauna provided the following link for FitLink members so that they can hear the Tips for themselves:

www.dietgirl.org

You can read them at a glance below...

Dietgirl's Top 20 Weight Loss Tips

Shauna notes, "People often ask me for diet and weight loss tips so I've put together my top 20. This is seven years of tricks, tweaks, discoveries and epiphanies all condensed into one handy list. Hopefully you'll find something helpful here for you!"

1. First, start with the big picture. Write down your goals and be specific. What do you want to change? Where do you want to be a year from now?

2. Next, focus on the details. Every day we make dozens of tiny decisions that can spell the difference between whether we lose weight or gain. Do you pick the muesli for breakfast or the chocolate muffin? Do you spend 20 minutes on the couch or 20 minutes on a brisk walk? Small changes can add up to huge results.

3. Start exercising - no matter what your fitness level. At 25 stone (350 pounds) I could only shuffle to the end of the street, but I gradually built up to the whole block. Within a couple of years I was running! Don't compare yourself to others, just work within your limits and take it slow and steady.

4. Eat breakfast. A wholesome breakfast makes me feel smug, satisfied and determined to stay on track all day. My favorite is porridge, livened up with grated apple and cinnamon, or chopped banana and teaspoon of peanut butter.

5. Be kind to yourself and your body. You don’t have to look in the mirror and chant, “I love me! I am beautiful!” but at the same time yelling at your thighs won’t encourage your weight loss efforts.

6. Make your treats miniature. Instead of banning dessert, I choose smaller portions – like an apple crumble baked in a ramekin dish or a small bar of chocolate. I get my sugar hit without dangerous leftovers!

7. Lift weights. It won’t make you bigger – it’ll make you svelte and strong! If you’re worried about loose skin, resistance training is the best thing you can do to tone your body as you lose weight.

8. Planning is crucial. Every Saturday I take 10 minutes to plan our meals for the coming week. I choose from a list of 25 easy, tried-and-true recipes, so it’s quicker to cook than phone for restaurant food.

9. Buy your groceries online. It saves time and you’re not tempted by all the sights and smells of the supermarket. Or tortured by your screaming children.

10. Feel your emotions, don’t feed them. In times of stress it’s tempting to bury your feelings in cake – better to feel bad about binging than tackle the real issue! But try to find non-edible ways of coping – I highly recommend kickboxing classes.

11. Go Greek. If you’re a cream or sour cream fiend, 0% or 2% Greek yogurt is an excellent substitute. It's low in fat, protein-rich and incredibly creamy. Dollop into meringue nests and top with fresh fruit. Splodge onto a bowl of chili. Swirl into butternut squash soup.

12. The best exercise is the one you enjoy. So what if your best friend swears by aerobics at dawn? If you’re a shift worker or just plain grumpy in the morning, this will never suit you. Choose an exercise you like and do it when it’s most convenient for you – this way you’ll stick with it.

13. Stock your office pantry. It's much easier to ignore the vending machine when I’ve got half an orchard sitting on my desk and a drawer full of oatcakes, nuts and seeds.

14. Have a "cuppa." When hunger strikes and it’s not meal time, I make a cup of tea. This gives me time to figure out if I’m really hungry or if I’m just bored or cranky or upset. Herbal tea is great – experiment until you find one that doesn’t taste like grass clippings!

15. Have a moan. Losing weight isn’t easy, but you don’t have to feel alone in the struggle. Start your own blog, sign up for a message board, or join in the conversation here on the Diet.com boards and forums. Remember, we’re all in this lardy boat together!

16. Put the scales in perspective. Don’t fret over small fluctuations – focus on all the healthy things you’ve been doing for your body. Get out the tape measure or have a pair of “measurement jeans” so you’re not dependent on the scales for feedback.

17. Be adaptable. Make your weight loss plans fit around your life, not the other way around. Sometimes circumstances will change – a new job, a family crisis, moving house – and suddenly your usual routine doesn’t work. The trick is to be flexible and know when it’s time to tweak your methods.

18. Set a non-scale goal. Why not train for a charity 5k race or challenge yourself to do 10 push-ups? Focusing on fitness means I don’t fret about the numbers so much. And all those endorphins make me feel less inclined to go on a chocolate bender.

19. Accept that sometimes it’s going to suck. Despite your best intentions, there will be days when you fall into a bag of chips. But long-term success is about persistence, not perfection. It’s picking yourself up when you fall, over and over again.

20. Don’t wait to be “skinny” to start living your life. If you have dreams of traveling or writing a book or learning to scuba dive, don’t think you need a smaller bottom before you deserve them. Your life is happening right now – so forget about your wobbly bits and jump right in.

Thanks again for sharing your story with the world, Shauna!]]> Hypnosis And Building Muscle 2009-01-17T05:30:00Z http://www.fitlink.com/article?article=10124 jonrhodesuk
Many professional bodybuilders and top athletes already use psychological techniques to give them that 'edge'. Arnold Schwarzenegger used to visualize his muscles growing bigger and bigger, until they literally “filled the room”. The record breaking 400 meter Olympic champion Lee Evans owes some of his success to visualizing every stride of the race. His strategy is to "search out and correct weaknesses in every step I take". Tiger Woods' mental coach, Jay Brunza, hypnotizes him to block out distractions so that he can focus purely on his golf.

There is one hidden reason why many people fail to build muscle or improve their physical attributes. That reason is that their unconscious mind will not allow them.

Bodybuilding requires supreme amounts of personal discipline in the face of temptation. It demands discipline over the mind and body as you face pain and fatigue at each training session in an attempt to surpass yourself. It demands discipline to keep working and moving towards your goals for many years. There is a saying that the ‘will gives up before the muscle’. If you can increase your will with mental techniques, then you can increase your training intensity, and thus increase your gains.

Bodybuilding also requires mindfulness. You must be mindful about the foods you eat and how this will affect your mind and body.

Being present in the moment when training, and being mindful about what you are doing turns weight lifting into a meditative pursuit. Focusing on the muscle as it contracts and relaxes creates a powerful mind-body connection. This allows you to move and squeeze your muscles in a way that maximizes your growth potential.

Every time you lift a weight, your mind must lift it first. You must see yourself lifting it, and believe that you can lift it. I have seen many times someone accidentally picking up a heavier weight than they intended and complete their training sets with it. They thought they could lift it, so this removed the mental block that they previously had.

You sometimes hear people say they want to achieve something to only then follow it up with excuses, such as “I just don’t think that it’s possible.” Or “I don’t have the genetics.” They have already defeated themselves mentally. Lots of people compare their talent to someone else's, and when they see how far away they are from achieving this, they give up. The person who believes – achieves. How can you achieve anything without the belief? You will simply go about it half-heartedly, if at all.

Hypnosis can help you improve all these mental approaches. Hypnosis can help you establish your goals clearly through visualization. You can also rehearse and practice with visualization. Hypnosis can also help you believe you can achieve your goals, and keep you motivated to stick with your plan. There is also some evidence to suggest that through hypnosis, you can direct your body’s energies to places you wish to develop. Arnie was simply telling his body to build up his muscles when he visualized them growing bigger and bigger.

It is also widely documented that hypnosis can increase emotional responses in the body. These can be harnessed to release testosterone, which can further help muscular development. If you are serious about increasing your muscular or any other sporting abilities, then hypnosis could help you unlock your potential and go that extra yard you need for success.



Jon Rhodes is one of the UK’s leading clinical hypnotherapists. Click here for more information on his highly effective muscle hypnosis audio programme. Click here for a large selection of sports hypnosis sessions.]]> Hypnosis And Weight Loss 2009-01-16T19:50:10Z http://www.fitlink.com/article?article=10123 jonrhodesuk
When the average person thinks about hypnotherapy, they usually associate it with quitting smoking and weight loss. These seem to be the two main areas that people turn to hypnosis for. Hypnotherapy is also very useful for many other issues as well. I will explain to you some of the tactics I, as a hypnotherapist, typically employ in order to help patients with their goals for losing weight. This will hopefully help and inspire you with your own weight loss goals.

The very first thing I establish with a patient is a clear and realistic goal as to how much weight they wish to lose. Most people find it useful to have a 6 month plan, as a year can be a daunting time frame. You can always start another plan after you have finished this one if you need to lose a lot of weight. A realistic amount of weight loss might be 24 pounds in a 6 month period, depending on their existing weight. It seems a lot less daunting when you think that this works out at 4 pounds of weight loss per month, around a pound per week.

I then discuss eating habits. Personally I feel it is prudent to focus more on eating habits than exercise, since reducing eating is by far the easiest way to lose weight. Our bodies are incredibly efficient, and can generate a lot of work for only a relatively small amount of calories burnt. Of course increasing exercise helps, but it can cause confusion between goals of losing weight, and increasing fitness, which are not the same thing. Most people know their bad habits when they are honest with themselves, and actually think about their eating habits in some detail. Think for a moment about some of your eating habits which would benefit from change.

One of the most common and destructive habits I regularly find is that people give themselves portions of food that are too large, and feel they have to finish everything on their plate. This causes them to overeat and ignore their body telling them that they have eaten enough. This creates further problems as they are effectively training their brain to set its ‘satisfied’ threshold much higher than it should be, meaning they need to eat more in order to feel satisfied.

Whilst in a hypnotic trance, I talk to the patients’ subconscious mind, the part where all of their habits and desires are formed. I persuade them to get into the habit of leaving some food on the plate at every meal, even if it is sometimes only a small amount. I then ask the subconscious mind to really listen to the body as to when it has eaten enough, and to eat a little slower in order to help this process. This helps the mind reset back to its default position of how much food it needs before feeling satisfied.

It is surprising how much difference this can make. By allowing the body to tell you how much to eat, instead of being dictated to by the amount of food on the plate, a persons’ weight can start to move down towards its natural level. The simple act of leaving something on your plate at every meal sends a powerful message to yourself that you are in control of how much you eat. Done for every meal, every day for 6 months will make a HUGE difference. It can sometimes be difficult to remember to do this, and to stay motivated, but hypnotherapy can greatly help with this.

Think about it: you don’t want a plate of food to dictate terms to you, do you?! If this sounds like you, make a stance and dictate to the plate of food how much of it you wish to eat. Feel the passion, feel the power - you own that plate of food, not the other way around! Make that stance now.

I may also persuade a patients’ subconscious mind to modify a few more habits, such as eating more fresh fruits and vegetables, and reducing eating high-fat convenience meals, mayonaises etc.

Hypnosis cannot take the weight off of you, but it can help you to modify your behavior to make permanent changes in order to facilitate permanent weight loss. It cannot, unfortunately, offer you the miracle where you fall asleep and wake up the next day having lost 24 pounds without any effort or changes. You must make permanent changes to your lifestyle in order to make permanent changes to your weight. You must accept that you need to make changes in order to lose weight. Hypnosis can help you to make these changes and meet your weight loss goals, but it cannot do it for you, and it cannot do it over night!

You do not need to make drastic changes and live a Spartan existence in order to lose weight. In fact I would advise against this as you are likely to quit and revert back to your old eating habits. Simple and relatively painless permanent changes can yield great results over a period of time. It’s more about sustained effort if you want permanent results. Whenever you feel like reverting back to old habits, think about all of the wonderful benefits that you will enjoy being a slimmer, more attractive, and healthier you. Think about them for a moment now. What are the benefits of being slimmer? How will your life be enhanced? Learn to love and respect yourself. Act now. You know you’re worth it!

Imagine how you would feel in 6 months time having lost weight. Imagine the satisfaction you will feel knowing that you have achieved this with good honest and sustained effort. Imagine how great you will look. You would probably feel on top of the world! Good luck!


Click here for more details on Jon’s sensible eating hypnosis Click here for a large selection of the finest hypnosis weight loss sessions on the web.]]> To Detox Or Not To Detox? 2009-01-15T07:15:00Z http://www.fitlink.com/article?article=10110 proctor
Read this article that was published on the BBC:

news.bbc.co.uk

Tom Wells, a chemist who took part in the research, said: "The minimum sellers of detox products should be able to offer is a clear understanding of what detox is and proof that their product actually works...The people we contacted could do neither."


Words like "detox", "free radicals" and "toxins" are often thrown around in a way that consumers can be convinced that the claims sound good. Key phrases are printed on boxes and spoken in commercials that make you feel like you should care about this product too or else you aren't caring for yourself. The problem is that some drugs or medications that you take could interact with their products, and the results could be dangerous. Your doctor is the only one who should be telling you what you should take.

The body has its own detox system that works really well. Fiber from vegetables, fruits, and whole grains provide a natural detox. A product or detox aid that some company creates and puts in a bottle in order to get you to take your wallet out is simply not going to work better than the human body. If you want to detox, change your bad habits and reduce or eliminate unnecessary things like caffeine, alcohol, full-fat products and over-processed carbohydrates like white flour. Eat foods as close to their natural state as possible whenever possible (i.e. raw carrots instead of cooked carrots).

Like all quick fixes, if it sounds too good to be true, then it probably isn't true. There are no magic cures or quick fixes. Just use your common sense and applaud yourself for not following fads.]]> Three Big Weight Loss No No's 2009-01-15T03:45:00Z http://www.fitlink.com/article?article=10129 sequoiahealth
Focus on Your Food
You may have wondered "where did all of those extra pounds come from"
after...]]> Newsletter to read the article on Sequoia Health's website or scroll down and get three great tips on how to get on track with healthy eating.

Focus on Your Food


You may have wondered "where did all of those extra pounds come from"
after recently stepping on the scale. More often than not, extra pounds can
be attributed to overeating due to "unconscious or distracted food
consumption." You probably practice this unhealthy eating behavior and
don't even realize it. Distracted eating is when food is going into your
mouth but you are not consciously engaged in the eating process. Instead,
not really concentrating on your meal and are distracted by work,
television or a discussion with friends. Distracted eating not only leads
to overeating but it also affects your digestion and fat storage.
Unconscious eating is simple to correct; you just need to be aware of it.


Three Big "No-No's" You Need to Avoid




#1) Eating on the Run or in a Hurry



The best time to eat is when you are fully relaxed and not rushing. Eating
in a hurry changes your body chemistry by releasing the hormone adrenaline.
Adrenaline promotes calorie storage rather than burning for energy. Healthy
digestion is also disrupted and the chances for heart burn or other
digestive troubles are more common. Constantly eating under these
conditions promotes fat production rather than calorie burn; slowly adding
extra pounds. "Just grabbing a quick bite" leads to less satiation and more
frequent hunger from your meals. Eating on the run also discourages full
food enjoyment and promotes overeating.



#2) Eating and Working at Your Desk



This is a common unhealthy eating habit practiced by many people who think
they are doing something good by being time efficient. Unfortunately, this
unhealthy strategy is becoming more and more prevalent as people let work
take over their lives. Eating and working at the same time distracts you
from the amount and the enjoyment of the food you just ate. Again, engage
your brain in the food you are eating to maximize satiation, healthy
digestion and efficient calorie burn rather than fat storage. Putting a
stop to this type of eating will improve your food satisfaction, reduce
overeating and stop unwanted weight gain.



#3) Eating While Watching the Television



Here is a similarly unhealthy eating habit but now you are distracted by
recreational pursuits. The same distracted eating principles apply here.
Let's take the example of grazing during a football game or sitting with
the bag of potato chips in hand while watching your favorite reality show.
In both examples, you really don't have any good idea of how much food
you just consumed because your concentration is on the big game or show.

You can see how overeating would be easy in this example.

Here's How to Put a Stop to Distracted Eating

Set a specific meal time and stick to it. When you eat, find a quiet place
to sit for a few moments before your meal. You may have some relaxing music
playing in the background but no dialogue that requires your attention. If
you must eat at a Super Bowl party or other event, find a small plate and
put all the food you're going to allow yourself on it; no refills. Before
eating, visually survey your food, looking at the colors and shapes. Take a
moment to give thanks for the nice meal you are about to eat. Remove as
many distractions (no reading books or magazines) as possible before
eating. Eat slowly and really focus on the tastes and smells. When you have
finished, sit quietly for a minute or two and enjoy the feeling a good meal
offers your senses.]]> Pull Ups/Chin Ups: Unit of Measure, or Workout? 2009-01-14T01:01:58Z http://www.fitlink.com/article?article=10127 annbarr
Many people have a Love/Hate relationship with pull-ups; they can impress your friends, or leave you humbled under the bar. Most people will agree that pull ups/chin ups are an adequate way to measure your chest, arm, grip, and back...]]> Pull Up Theory

Many people have a Love/Hate relationship with pull-ups; they can impress your friends, or leave you humbled under the bar. Most people will agree that pull ups/chin ups are an adequate way to measure your chest, arm, grip, and back strength. Opinions begin to differ when discussing the best methods for gaining strength, and increasing said pull ups. There are many methods available to help increase your maximum set of pull ups: Recon Ron, Armstrong's plan, Thibadeau's plan, weighted-chins, towel or ring pull ups, etc...; but those who have successfully increased their pull ups concur: GET STRONGER, and the pull ups will come.



Create Your Own Workout



Use the "Create Workout" option on FitLink to create a customized set of exercises to help you reach your goal. You can select a part of the body (ie, shoulders) and select exercises to target that area and maximize your workout. There are even pictures to guide you in the proper form.



Learn how to do a "Correct Pull Up"



Don't cheat yourself with poor form. A "Correct Pull Up" starts, and ends from a "dead hang", where your arms are fully extended. Experiment with your grip, palms turned toward your face, or away from your face are both considered to be correct form. Try experimenting the the width of your grip as well. Discipline yourself not to kip (kicking and squirming to get your chin over the bar).



Recon Ron Pull Ups/Chin Ups Pyramid Program



I have personally witnessed this program help Marines increase their maximum set of pull-ups. I used it myself to practice the "flexed arm hang" (the method used to measure female chest/arm strength) while I was Active Duty, and it was a tremendous help. This is a very simple program, and a great place to start when you want to increase your pull ups. If you are into body building, and can already do a significant amount of pull ups, consider creating your own program, or researching some of the above mentioned programs to increase your strength and maximum set of pull ups.



Instructions:



A. EACH STEP IS DONE FOR TWO WEEKS BEFORE ADVANCING

B. A WORKOUT CONSISTS OF APPROACHING THE PULL UP BAR FIVE TIMES TO DO THE SPECIFIED NUMBER OF REPETITIONS IN EACH SET OF PULL UPS.

C. SET A COMFORTABLE AND REASONABLE TIME LIMIT TO COMPLETE THE WORKOUT.

D. SELECT ONE DAY EACH WEEK TO OMIT THE WORKOUT AND DO 1/3 OF THE TOTAL REPETITIONS FOR THAT DAY





This matrix was taken from the Marine Corps Gazette, July 1996.]]>