health,fitness,weight loss

Who Should Stretch?

2010-03-09T01:37:00.001-08:00

Those who lift weights should spot stretch between lifts to elongate muscles, prevent soreness and injury, and improve circulation. For stretches between exercises, holding a mere 15-20 seconds is sufficient, this is called stretching for recovery. After cardio or at the end of a lifting session, a more complete stretching routine is in order to improve flexibility. The most effective stretches begin with the largest muscles: quadriceps, glutes, hamstrings, hip flexors, calves and low back after leg day or cardio; upper back, chest, shoulders, biceps and triceps on upper body days or after swimming or racquet sports. Of course, so long as muscles are warm when stretched, it is better to stretch too many muscles than too few. Hold end of workout stretches for 30-60 seconds each. Don’t wear a watch? No problem. Sing “Happy Birthday” or the ABCs through twice...that’s about the right amount of time to hold a stretch.
When Should One Stretch?

A stretch is the mindful lengthening of a muscle. Being aware and making sure not to hold the breath while stretching is important since the blood and oxygen need to work together to ensure recovery in the muscle. Between exercises and after exercise are both appropriate times to stretch. Never stretch before warming up. Wait at least three to five minutes after warming up and/or working out before stretching. Stretching a cold muscle can actually increase risk of injury. Also, avoid “locking” joints. Make sure there is a slight bend in the knee or elbow for the duration of the stretch. Otherwise, one risks taking the focus off the muscle and placing it in the joint. Stretching is supposed to protect joints by allowing for full range of motion after loosening stiff muscles.
Where Should One Stretch?

Please, find a place out of the way. Avoid walkways between pieces of equipment, high traffic areas, the railing of the track, and remaining on a piece of equipment. In these locations it is easy to feel rushed, conspicuous, or annoyed. Move to the side of the track, the grass, an empty room, or a designated stretching area.
Why Should One Stretch?

Stretching provides the opportunity to return the muscle to its original pre-workout length. Lifting and training cause muscles to respond by contracting and sometimes becoming engorged with blood. Stretching has been shown to alleviate the stress this causes within the muscle and the joint. It further reduces the likelihood of injury and soreness by releasing the pooled blood, lengthening tired fibers, and allowing re-oxygenation of the muscle
When stretching between exercises, stretch the muscle just worked. After the bench press, stretch the chest. After squats, stretch the quads, glutes, and hamstrings. For post-workout stretching, work from large to small muscles and hold for 30-60 seconds. Stretch glutes, low back, hamstrings, quadriceps first; then upper back, hip flexors, calves, chest, shoulders, triceps, and biceps, for example. Stretch the neck as well but very gently. Never put pressure on the neck and never “roll” the head to the back. Put an ear on the same-side shoulder, roll forward placing chin to chest, and then repeat the ear to shoulder on the other side.

For optimal health and safety, add a brief stretch to each workout. Most find they feel more relaxed both mentally and physically. Many find they are injured less often and seem to recover from bouts of exercise more quickly. Once results from stretching are achieved, check out Pilates or yoga to further improve flexibility and functional strength. New exercisers should find a group fitness instructor or personal trainer to help develop a routine that is appropriate.

5 Reasons to Get Started With the Wonder Fruit Today!

2010-03-09T01:32:00.001-08:00

If you haven't begun with partaking in this Amazonian wonder's benefits though, here are 5 reasons why you should get started with it right away:

1. It Would Cut That Layer Of Flab From Your Body

Acai berry is essentially a weight loss supplement. But did you know that it is not like those fat loss pills or potions that trigger nausea, stomach aches and similar side-effects and do not budge those flabby deposits the least? These berries are naturally composed and deliver side-effects free fat burn results by boosting the bodily metabolic levels and at the same time suppressing appetite to help you to take control of those binging urges. The best part is that you need not slog out at the gym for hours at stretch or crash diet to enjoy acai's slimming effects. Simple acai juice consumption or pill intake can get you to jumpstart this journey.

2. Wrinkles, Fine-lines and Other Symptoms Of Ageing Are Taken Care Of Too

The acai berry has one more fantastic credit to it- the food is a rich source of antioxidants like anthocyanins and polyphenols which together work towards countering aging. The results experienced are lovely- ranging from inhibited cell degeneration within to a rejuvenated outward appearance.

3. It Boosts Overall Energy Levels

The berries are also known as the "ultimate energy boosters". Acai users have known to benefit off the instant energy boost that overall detox and antioxidant revitalization effects of the berries provide with.

4. Heart Health Becomes Secure

For those haunted by heart troubles and living under the fear that health supplements could aggravate their woes, acai provides a relief. The supplement is fraught with health boosters like essential fatty acids, omega oils and monosaturated fats that regulate insulin levels and contribute towards steadying blood sugar levels and an excellent heart health in general.

5. Cancer Prevention

The deadliest disease that has been taking a toll on thousands of life each year has a remedy in acai. The acai berries are known to inhibit cancer and tumor growths with a special enzyme present in them. A host of other degenerative diseases too can be countered with these miracle berries. The world of acai benefits is too huge though and the positives cannot be listed in a single attempt.

Nonetheless, I am sure that you would have got enough reasons to begin with acai berry consumption now. What are you waiting for then? Get started with it before those deadly diseases and health concerns out to find targets grip you.

Nutrition and Health:forward

2010-03-09T01:30:00.001-08:00

Nutrition, a key component to good health, is as important as adequate exercise and quality sleep. Because of that, I have collected sound advice from nutritionists, vitamin experts and books to better advise my patients.

Many nutrition experts agree a balanced diet is the foundation of good health and many books emphasize food as a way of healing the body instead of using drugs. However, one must consider the mineral and vitamin content of today’s topsoil. Did you know a serving of spinach in the 1920s equals 70 servings of today’s spinach? Vitamin content of foods are affected by time, sunlight and cooking process. Fresher is better, but do we always eat fresh fruits and vegetables in the recommended amounts of five or more servings per day? Pollution, stress and lifestyle also affect your vitamin and mineral needs.

As a general guideline, vitamins and minerals need to be taken in their proper ratios. Taking too much of one can cause a deficiency of another. Prevention Magazine’s book Healing with Vitamins lists key vitamins, amounts needed daily, good food sources and suggestions for specific conditions.
Here is one example: Carpal Tunnel Syndrome–Biotin 300 micrograms; Riboflavin 25 milligrams; Vitamin B6 50-200 milligrams. They also have a Medical Alert stating that vitamin B6 in amounts over 100 milligrams should only be taken under the supervision of your doctor.

How vitamins are made may make a difference in how the body absorbs them. A vitamin expert suggests using pharmaceutical grade vitamins. Usually these single vitamins come in gel capsules versus multivitamin tablets which are pressed together. Sometimes the pressed tablets are compacted so tightly they never dissolve in the digestive tract, and the substances used to bind the vitamins together can cause allergic reactions. (A UCLA study showed better results with a 50-milligram pharmaceutical grade product compared to a 75-milligram pressed tablet.) He also suggested using a complete pre-packaged set of vitamins rather than trying to determine your own combinations, unless you know how to combine vitamins in the proper ratios, or else you need to get a vitamin prescription from a qualified person.
The amount of information can be overwhelming, but with a little careful study and observing your body’s reaction to a particular diet, vitamin and/or supplementation program, you can develop a very workable program. The results of taking the time to do this may dramatically improve your health and quality of life.

new fitness club ,dance studio

2010-03-09T01:28:00.001-08:00

A three-story modern fitness club and new dance studio are headed to Toringdon Circle, a mixed-use development in the Ballantyne area, on Johnston Road just north of Interstate 485. Medical offices at the four-year-old center are 98 percent occupied, and the retail space is working its way back from the blow struck by the recession, said Marla Sessoms of Brackett Co., who handles leasing for the property. The development is owned by Nationwide Realty Investors of Columbus, Ohio, and also includes Pike Nursery and Hickory Tavern, Sticky Fingers and Ruby Tuesday restaurants.

The biggest addition is a 42,000-square-foot Urban Active fitness club, the first North Carolina location and 36th overall for a Lexington, Ky.-based chain. Set to open in the fall, the $8 million to $13 million gym aims to be cutting-edge, with distinct amenities. Among them: A surround-sound "cardio movie theater" that will show sporting events, concerts and movies on a wall-sized projection screen, in a darkened room full of cardio equipment. The gym will also include a kids' playroom to serve different age groups, tanning beds, a pro shop, a smoothie bar, a women's-only fitness area, racquetball courts, a lap pool and a Spinning studio. All cardio equipment will include an individual flat-screen television. (The Charlotte location will resemble a new Urban Active in Columbus, Ohio, shown above. Snow, presumably, is not included.)

"The demographics are perfect for us," said KT Remus, Urban Active's marketing director. She noted the chain's more established markets have multiple locations, and that it is looking for the opportunity to grow further in the Carolinas. A preview center selling memberships will open nearby in April, Remus said. Prices generally range from $35 to $55 a month, with discounted rates before the club opens.

Also on the way is Carolina Dance Capital, a 8,600-square-foot dance studio slated to open in August. The company has been operating as Weir Dancin' in Matthews for the last decade, and the Ballantyne location will be its second studio. The school offers all styles of dance training for ages 2 to adult, and will have six state-of-the-art studios at the new location, according to a news release. It will occupy a space that originally consisted of five storefronts, three of which were vacant, Sessoms said. The other two housed a coffee house and a health resource center, but they closed - largely due to the recession, which has led to considerable turnover in Ballantyne, as many new, small businesses were unprepared to weather the dropoff, Sessoms said. A gourmet foods store in the center also closed, and some spaces have never been filled.

"I think the timing really was the key, and it's the key now to turn it around," Sessoms said. She's been recruiting tenants to bolster the center, and aiming to give it a fitness flavor.

Other changes at Toringdon Circle within the last year include the opening of Cru Wine Shop, which is in the former Vintage Wine Cellar space, the arrival of State Farm insurance agent Wil Brooks' office and the opening of Rullo di Pasta Italian Cafe & Bakery in a space that had been vacant.

Fitness Month 2010

2010-03-09T01:27:00.001-08:00

Early Saturday morning, our power went out. It took no time at all for our warm and toasty 70 degree home to become 44 teeth chattering degrees. Outside, it was 9 degrees, as the wind whipped around the house, pushing the inside temperatures further downward. My husband is not only physically fit but a former top gun member of law enforcement. Upon realizing the seriousness of the situation, we both went into survival mode. We smartly got hotel reservations for several nights at a hotel we could hike to within a mile. That's the good news. The bad news is that it lost power shortly thereafter. As fast as you can blink an eye, all of the other hotels were sold out. We were left to fend for ourselves. Close by, there was a condo complex made available to us to get warm, microwave some food, and charge up our countless weapons of mass distraction. But first, you had to navigate a blizzard to get to it. I'm here to tell you that many people remained stuck in their frigid homes because they were not fit enough to hike to warmth. It was a memorable hike but a life-saving one if you wanted to eat, drink water and warm yourself. You needed balance, flexibility, strength and endurance to make the trek. Mental tenacity was required to pull it off.

In survival mode, there's no time for what I call BMW - bitch, moan and whine. Survivors don't complain. They just do what they need to do and get the job done. When we returned to our now frozen home, we entered the door and immediately realized how cold it really was when we spoke and could see our breath. Now it was time to shovel snow before we had mountains of the stuff to contend with. Hours of shoveling, pushing and pulling was grueling but necessary. Those hours of weight lifting paid back in spades. Walking through thigh-high snow drifts was a sweaty, exhausting challenge, but again, those workouts had prepared our bodies for this snowy outdoor boot camp.

Sleeping in front of a fireplace bundled in three layers of clothes, socks and a hat made for quite a nocturnal experience. But, we survived. The question is, could you?

This whole wintery scenario is why I wrote Fit to Live, and why it became the Discovery Health TV series, Could You Survive? I wrote this book and hosted the series to give further meaning and motivation for staying in mental and physical shape throughout your life. I was inspired by the 9/11 and Katrina disasters. How many people lost their lives because they simply did not have the physical fitness to survive? I watched in horror as people, too weak to hold onto a tree's bough, were swept away by the rising waters of the hurricane. Countless men and women died in the towers because they didn't have the strength or endurance to race down 70 flights of stairs or run fast enough out of the buildings to escape the falling debris. Then, I thought about our daily lives. Do you have what it takes to run up a flight of stairs if a fire broke out and you needed to save your life or that of a loved one? If your child or grandchild was running toward traffic and couldn't hear you, would you be able to run fast enough to grab that child and lift him/her up in your arms to safety? Finally, if you were at the airport and were delayed, but absolutely had to make your connecting flight in order to secure your dream job in another city, could you run fast enough hauling your briefcase/purse and roller luggage?

Being Fit to Live is about fitness with a survival twist. I began the book with my favorite quote from Charles Darwin: "It is not the strongest of the species who survives, not the most intelligent that survives. It is the one that is the most adaptable to change." I wrapped the book around teaching people how to adapt and adjust to life's ever changing environment. It is those who can do this who will have the greatest chance of survival and living optimally. Here's how you can become Fit to Live your best life.

You know by now my three pillars of healthy lifestyle habits - MIND: mental, MOUTH: nutritional and MUSCLE: physical fitness. Want to see how you fare? Click into Could You Survive? and test your strength, endurance and nutritional fitness. Here's an example from the Strength Assessment:

The following will test your Fit to Live strength level:

1. From a full standing position, get down flat on the floor. Can you get up again with no help?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"

2. Count how many times you can stand up from a chair with your arms folded across your chest in 30 seconds. Can do at least 8?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"

Now try a few challenges from the Endurance Assessment:

1. Without holding onto the railings, can you climb 20 stair steps in 40 seconds?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"

2. Time yourself in a 1-mile fast-paced walk on a flat surface. Compare your time against the One Mile Walk Chart.
a. Slower than you should be or can't do it at all
b. At age and gender level
c. Above average for age and gender

3. Time yourself in a 1.5-mile run on a flat surface. Compare your time against the appropriate "1.5-Mile Run" chart for women or men.
a. Slower than you should be or can't do it at all
b. At age and gender level
c. Above average for age and gender

After completing the assessments, some of you may see that there's a bit of room for improvement if you want to feel optimally Fit to Live your dreams as well as survive whatever life throws your way. Don't wait to get in shape. You never know when your very life, and the lives of others, may depend upon it.

Now, if you'll excuse me, I have to get ready for Round Two. That's right, another blizzard is heading toward Washington and it's time to flex my Fit to Live mental and physical muscles once again.

Enlisting for fitness

2010-03-09T01:24:00.002-08:00

For those constantly fighting the battle of the bulge, it might be wise to enlist a little help.

Which is where Drill Instructor Rodney Carson, creator of the Basic Training fitness program, and Kendra Cendana, creator of the FitChix boot camp in Rocklin, come in handy.

Basic Training

Carson, a former correctional facility drill instructor, leads an intense military-style boot camp for civilians looking to get in tip top physical shape. Not for anyone used to kid gloves, the program is true to its name and intense in nature.

“We’re not trying to condition the civilian out of people, that’s the military’s job,” Carson said. “But we are working to get in peak condition and see results fast.”

The format of the regime-style boot camp is all encompassing, from calisthenic exercises, motivation and discipline, cardiovascular conditioning and nutrition education.

The Basic Training program is popular with Police Academy recruits, soldiers out on medical leave and soccer moms looking for an intense, whole body workout that will push them to their limits.

And for some, the limits includes using the “throw up bucket.”

“Just about every recruit has used it at one time or another,” said Senior Recruiter Gary Throm. “It’s kind of like a rite of passage.”

At first glance, Carson looks nothing like the crusty, hardened sergeants of the movies. But once the boot camp begins at 6:00 sharp, a metamorphosis begins with the first shout of instruction followed by a bellowing “hoo-ah.”

Dressed in drill instructor uniform complete with combat boots and campaign cover (the official term for the drill instructor hat) Carson marches through the lines of recruits reminding them to “keep your knees up” or “get off the ground” during exercises.

Jeanine Denison, an Auburn resident, heard about Basic Training on the radio and decided to enlist after growing bored of the health club scene.

“I need this kind of motivation and instruction to get in shape,” Denison said. “Plus if I’m not changing up my routine, I get bored.”

Denison swapped her street clothes for black yoga pants and the regulation issue olive-green Basic Training T-shirt and, after being introduced to the rest of the recruits, found her spot in the formation.

“Everyone is really tight, they encourage each other on. It’s like a real platoon,” Carson said. “They work hard together and support and push each other because they want to see everyone succeed.”

FitChix

Don’t be fooled by the pink workout gear and room full of women, once Kendra Cendana gets started, it’s evident that FitChix boot camp isn’t for sissys.

“I hear all the time ‘she works us hard,’ like they’re surprised,” said Cendana, creator of the FitChix boot camp for women. “It’s a boot camp, it’s supposed to be a little hard.”

Cendana started offering her total body boot camp to women in 2008 with two sold out classes and has since added sessions to serve clients in Rocklin, Roseville and Granite Bay.

“The classes are more intense and comprehensive than if you were just working out alone at home or at a gym,” Cendana said. “We do a little of everything-running, weight training, cardio, pilates, yoga every week and every workout is different.”

Cendana also provides her recruits with diet plans and nutrition education, requiring each member to keep a food journal, which they turn in regularly for analysis and comments by Cendana.

“Knowing that they have to see what they’re eating on paper and then turn it in for me to see keeps them accountable,” Cendana said.

The food journals and diet plan have been especially helpful for FitChix recruit Paulette Horner, who turned to the boot camp to get back in shape after a stroke left her sidelined.

“They told me it was unlikely that I’d ever walk again,” Horner said. “I have no peripheral vision and I’m numb on my left side, but I keep up the best I can and it’s getting me active again.”

Horner says the intense, rigorous program has whittled away 25 pounds and has trained her to compete in half marathons, something she never thought possible after the stroke.

“It’s as intense as you want it to be,” Horner said. “There’s no one yelling in your face, it’s more supportive than that, but you work hard and are rewarded by results.”

What: Basic Training

When: 6 -7 p.m. Tues. and Thurs. 8:30 –9:30 a.m. Saturday

Open enlistment 1 through 10 of each month

Bodyglide Lubricant and Anti-Chafing Products

2010-03-09T01:24:00.000-08:00

Chafing is a common complaint of many distance runners. Running is a repetitive motion that forces skin to rub against clothing, causing irritation. To prevent this irritation, joggers can use anti-chafing skin lubricants and specially-designed running apparel.

Anti-chafing sticks, like the Bodyglide Anti-Blister and Chafing Stick, can be applied to any areas that rub against clothing. The stick looks like a deodorant stick, but contains a non-greasy lubricant that reduces friction on skin and apparel. The lubricant can be rubbed onto areas that commonly experience chafing like underarms, inner thighs, shoulders, waist and nipples.

For women, selecting the right sports bra can also help to decrease chafing. Champion creates a seamless fitness sports bra that creates a smoother surface in the underarm area. Seams can produce more friction and create skin burns, but the no-seam design of the Champion bra helps to reduce irritation and improve comfort.
Anti-Blister Treatments and Apparel

It is an inevitability that all runners will have a blister at some point in their training. To prevent and heal blisters, runners can use tailored apparel and products that stop blisters and ease pain.
Runners should wear anti-blister socks every time they run to try to limit the amount of blisters they develop. The texture of normal socks can grind into skin while running. Anti-blister socks are created using a special fabric that is woven in such a way to provide extra padding and prevent irritation. Wearing these special socks will prevent and reduce the severity of foot blisters.

If a blister does occur, runners can use blister treatment bandages to speed healing and cushion the blister. Both Dr. Scholl's and Band Aid create blister treatment bandages that cushion the blister with added padding and shield it from bacteria that can cause infection. By wearing these blister treatment cushions, feet can heal faster and runners can spend more time training.

Runners can also suffer from blackened toes due to repetitive pounding and rubbing against running shoes. Wonder guards are pads that can be worn on toes that help to cushion the toes during extensive workouts. The pads can be washed and reused. They simply slide over the toe and provide a padded shell that protects the toe. These cushions can help to lessen the foot damage produced by daily distance running.
Buy the Best Running Gear for Protection and Comfort

By choosing the best running products, runners can prevent and lessen damage to the body during lengthy workouts. With constant use, these products can help runners to train longer and harder. By making some intelligent product choices, runners can maximize workouts and minimize discomfort and damage

Traditional Medicine is Tried and Tested

2010-03-09T01:23:00.000-08:00

Ignorant presumptions about traditional healing methods still abound; they are seen as unnecessary with the availability of new technology. However, approximately three-fourths of the world's population still relies largely on traditional medicine. And while modern allopathic medicine expands in technology and pharmaceutical drugs, illness has still not diminished. The answer to what is lacking may lie in treating the inner disquiet and outer disharmony, not just primarily blocking or covering symptoms of disease.

As with most holistic or “whole” healing traditions, Chinese medicine recognizes illness and cure to be a combination of physical, mental, psychological, emotional, social, environmental and even spiritual factors. There is no single standard remedy for an ailment, but treatments are tailored to the individual. The primary role of the physician is to prevent illness from occurring, not simply treating its symptoms.
Pressure Points Important in Treating, Preventing Disease

While the earliest known medical text of Chinese medicine dates back to 540 BC, its roots predate this evidence by thousands of years. Acupuncture arose when the Chinese people discovered that pressing or stimulating certain points on the body relieved pain in the proximal area as well as benefited areas of the body far remote from that pressure point. Gradually, other locations on the body were found, often by accident. These potent points not only alleviated pain but benefited the functioning of various internal organs and systems, provided mental clarity, emotional stability and even rid the body of persistent symptoms of disease and distress.

In Chinese medicine, the force or energy Qi or Chi is the vital essence of everything and flows in an enclosed system of channels or meridians through the body. The meridian network gives Qi passage to all tissues and organs of the body, immersing them in its vital force. If the flow is weakened or blocked in any way, the ensuing loss of nourishment, warmth and energy to parts of the body will manifest as illness or pain.

breaking into fitness centers, stealing valuables

2010-03-09T01:22:00.001-08:00

STATEN ISLAND, N.Y. — An Annadale teen is responsible for a string of thefts and break-ins at two Staten Island fitness centers, police allege.

Anthony L. Iavarone, 18, made several trips to the LA Fitness at 145 East Service Rd. in Travis in December, raiding at least three lockers to find car keys, cash and credit cards, police allege.

Whenever he found keys, he’d go into the parking lot to check their cars for valuables, police allege.

Court papers link three such thefts to Iavarone — on Dec. 9, 15 and 16.

In each case, police allege, he took a car key from a locker, found a credit card inside the vehicle, and used the card at a store at the Staten Island Mall the same day, buying merchandise at Foot Locker, Pro Image and Lidz.

Iavarone also used a stolen gym membership card for the Planet Fitness at 1775 South Ave. to enter the gym on Saturday and wander in and out of the men’s locker room.

When police arrested Iavarone Saturday, he was carrying someone else’s driver’s license, with his photo and address pasted on top.

Iavarone faces a slew of felony and misdemeanor charges — three counts each of third-degree burglary, second-degree forgery, fourth-degree grand larceny and fourth-degree criminal possession of stolen property; four counts of third-degree identity theft, and single counts of second-degree criminal possession of a forged instrument, fifth-degree criminal possession of stolen property and third-degree criminal trespass, said William J. Smith, a spokesman for District Attorney Daniel Donovan.

Everything You Know Is Wrong

2010-03-09T01:21:00.001-08:00

It’s the truth. Everything you know is wrong. If you think diets don’t work, then you’re wrong. If you think exercise makes you hungry, then you’re wrong. If you think your diet is the perfect one for everybody, then you’re wrong. If you think hard exercise is the best way to lose weight, then you’re wrong. No matter what you think about diet and fitness, you’re wrong. There is always someone out there who does well on a wacky diet. There is always someone out there who reacts to exercise differently. We are such a diverse species that there is a way for everything to work and there is a way for everything to fail.

You need to find what works for you and keep doing it until it doesn’t work anymore and then start the process all over again.

The next time that you feel like you can’t follow your diet anymore, repeat to yourself, “Everything you know is wrong.” The next time you feel like you are going to stop your workout before it’s finished, repeat to yourself, “Everything you know is wrong.” Make it your mantra any time that little voice inside your head is telling you that you cannot do something and you’ll find out all the different ways you have been wrong your entire life.

Walk yourself to pregnancy fitness with our weekly step-by-step workout

2010-03-09T01:19:00.001-08:00

Now you're we'll into your pregnancy fitness regime it's time to start adding intervals into your weekly walking workout. This will increase intensity to really kick-start your metabolism and prevent any fitness plateaus. You'll need to find a new, hilly route, or walk on a gradient on a treadmill.
Session 1

Three minutes building up to a moderate speed, followed be seven minutes uphill walking - make sure you gently swing your arms and take slightly wider strides. Repeat.
Session 2

Five minutes walking on the flat at a moderate pace, then two minutes of brisk up-hill walking. Do this a total of three times.
Session 3

Start with seven minutes of moderate-paced walking, walk uphill for five minutes, then walk quickly for five minutes. Repeat.

Gym Touts Hula Hoop-Based Fitness

2010-03-09T01:18:00.001-08:00

Some may consider the hula-hoop a child’s toy, but the Hudsucker Posse will tell you otherwise. The rhythmic beat of a dozen drums echoes through Bloomington’s Stone Belt gym. The hula-hooping members of the Hudsucker Posse swing their hips and groove to the music.

“Hooping burns 600 calories an hour and it combines a cardio workout with resistance training. If you use a weighted hoop, it combines a weight workout and resistance and cardio, so it’s a total fitness core workout,” said Paula Chambers, co-founder of the Hudsucker Posse.

“After a day of work, I’m totaling dying to get over here and do hooping. I’ve been here every Sunday since,” added Hudsucker Posse newbie, Pam MacLaughlin.

The hula-hoops used by the Hudsucker Posse aren’t your typical store-bought hula-hoops. They’re homemade out of polyethylene tubing wrapped in multicolored tape for decoration.

For the Hudsucker Posse, hooping is more than just exercise. It’s a passion, said Huducker member Jane Griffin.

“When I hoop, it makes me feel like I’m a dancer and I’m participating in the music and I’m doing something creative and that just makes me feel really good.”

Degrees and careers in sport, sport and fitness

2010-03-09T01:17:00.001-08:00

One of the biggest emerging fields in which there is a career in research field combined sports, recreation and fitness. While some other professions and markets are shrinking, this career path is to continue to grow and expand and have more things, more opportunities and brighter and better people.

In order to succeed in the career potential in sport, leisure and fitness facilities there are different types of qualifications that someone could use to its advantage. While the budgetThey can also serve other areas in this field is that some of the best, if you follow up to a certain aspect of a recreation or athletic career. While graduate school is not usually a prerequisite for obtaining employment in these sectors, This is an increasingly competitive, so that getting more education, the better prepared you will get to be engaged and successful.

Business degrees (Bachelor of Business or MBA)

In most sports and recreation businesses, companies andOrganizations are not only looking for people with a sports background. In order not to be a former athlete or a long-standing relationship in sports, fitness and relaxation to be successful. Increasingly, sport and leisure companies in search of the best minds that can find people with a strong business background and meaning. Therefore, it is possible a certain degree of business will be of great utility in this area. Career in the budget is possible for: sports agentGeneral Manager of the team, stadium or service, etc.

Sport Management Degrees

A sports management degree will give you some knowledge of business while they are directly connected to the world of sports business. Are on topics such as sports marketing and apply business principles to learn the real world awaited sporting or recreational settings. These include sports teams, recreation facilities and of course, much more. Careers that a sports managementDegree can help you: everything in the world of sports marketing, sports marketing and public relations, to manage recreational groups or leagues, etc.

Exercise Physiology and Titles

If you love sports and also love of science, or just a passion for staying in shape, this might be the right option for you. A closure in accordance with the movement and physiology you will get a heads-up on many aspects of community fitness and is required for certain positions.Career could be expected to continue with this background: personal trainer, team trainer or doctor, sports nutritionist, etc.

Here is a sampling extensive career in sport, leisure and fitness area to pursue a degree at any of the above (or from additional environments, educations and centers of interest) holds:

1. Sports agent: When most people think of a career in sport the first thing you think about a sports agent. This is an extremely difficult field thathighly competitive and crowded. However, if you're a sports agent, is found to be extremely profitable as you can, a percentage of your customers 'orders'.

2. General Manager / Senior Management teams, leagues and sporting achievements: Have a strong sense of business development, or sport or can be applied to specific situations leading to what many people a dream job, that a general manager for a team. Of course it can also mean that the acts of management, stadiums, leagues,Groups and departments. Since these are the high-level positions, you can expect anywhere from $ 75,000 to make millions of dollars in annual salaries. Of course, in cases like the smaller teams in the minor league, their wages would be significantly lower.

3. Team doctor, sports trainer or nutritionist, if you're a doctor or a fitness background, there are lots of possibilities, the formation of individual customers around the team, rehabbing injured athletes or creating andproper implementation of food for them. Depending on the degree and experience, you can rate equal to or greater than what would be a typical doctor.

4. Sports marketing, sponsorships and public relations: This is not what first comes to mind for many people, this is perhaps the greatest area of potential employment opportunities and leisure, sports and fitness. Athletes and teams need sponsorship and must be brought to the public. In addition, some products mustmarketed especially for sports. This creates many jobs in these areas and can grow your income if you sell more sponsorship and market our customers more successful.

Child Care

2010-03-09T01:16:00.001-08:00

For an additional fee Fitness 19 gives parents the opportunity to work out while their children are being watched in the kids room. The kids room is staffed by Fitness 19 employees. Fitness 19 boast its kids room is clean, safe, has toys safe for children three and under, and also has a TV and DVD player.
Few Amenities

Fitness 19 does lack certain amenities that other gyms have. There is no pool or sauna at Fitness 19. There are also no showers or locker rooms available to members. Members of Fitness 19 do have access to a changing room and can store items in a locker area located on one wall of the gym. Members must bring their own locks to secure items in lockers.

Fitness 19 is good for individuals looking for a place to workout without interest in a lot of extras. There is high quality equipment that can be used for low fee and Fitness 19 is an excellent choice for an individual whose one goal is to get a good workout.

No Contract

2010-03-09T01:15:00.001-08:00

Fitness 19 uses Life Fitness cardio equipment to help make sure members get the most effective and safest workout possible. Types of cardio equipment available include treadmills, stair climbers, lifecycles, and eliptical cross trainers. Depending on the time of day and day of the week it can sometimes be difficult to get the machine a member desires to use, but with the other options available this is usually not a problem for many individuals. There is usually always some form of cardio equipment not being used.
Strength Training

Fitness 19 has a strength training area that consists of free weights, and different equipment designed on working out each and every area of the body. Fitness 19 uses Life Fitness and MTS Hammer equipment. Regardless of when a member is working out he usually has no problem finding an open piece of equipment that he desires to use. The strength training area of the gym is usually less crowded than the cardio area.
Personal Training

Fitness 19 gives members the opportunity to work with qualified personal trainers for one-on-one support. A member who wants to be assigned a personal trainer will be required to pay an additional fee.

Reaching milestones is sweet

2010-03-09T01:14:00.001-08:00

Monday might tell a different story, but this weekend I reached a milestone that made me happy.

I dipped below 200 pounds for the first time in 12 years. The scale read 199.5 pounds. It might not read that Monday after I treat myself to pizza for Super Bowl Sunday, but for one day I dipped below 200 and I plan to be below 200 when we end 40 days and 40 nights Wednesday morning.

That is a day we will celebrate the end of no fried foods, alcohol, desserts and regular soda. We are near the end and it is great to see people reaching goals.

It is great when you accomplish something. It does not matter if you are dipping below 200 pounds or 300 pounds for the first time in a while. We all have our own personal battles.

I feel pretty good about going below 200. It was tough, but it is something that needed to be done. I began this journey at 234 pounds and at one point I had gotten up to 243 pounds. My friends say I didn't look that bad then. I always wonder if they were being nice or if they meant it.

We have big goals we want to reach and within those goals are small battles. My ultimate goal is to reach 185 although my loving trainer and I are having a dispute about that. She does not want me to go below 190 because she claims she can give me a six pack of muscle by the end of summer and wants the additional five pounds.

I told her I didn't have a six pack when I was 16 so it is not happening now. I love goals, but let's be realistic.

Today will be a tough day for many. I am going to eat salad early in the day but my Super Bowl treat is pizza. I will have pepperoni on my pizza, but it also will be loaded with vegetables and I will have no more than three pieces all day.

I have already put in an hour of exercise and will drink two gallons of water today.

Good luck and enjoy the game. But don't go overboard. We still have goals to meet.

Ricky Ponting & The Brain Fitness

2010-03-09T01:13:00.002-08:00

Guess what! I have just watched Ricky Ponting, the Australian cricket captain, being interviewed on TV. He was man of the match and Australia had won the series against Pakistan in Hobart, Tasmania.

So?

In an earlier post (the Building Blocks of the BFP, December 2009) I said that I could never understand a word Ponting said because he spoke so quickly….it was just a gabble to me (and it is not my hearing that’s the problem!) Well, as he received the trophy, his speech was at breakneck speed, his interview was just as hurried, but I understood every word he said! I was astonished and even turned down the TV volume to halfway to check. But I could still follow his responses with ease….

My auditory pathways seem to have had a surprising tune-up! If I was looking for evidence of any transfer of training from the BFP to everyday experience that would be the obvious one for me. But I don’t think there is a Ph.d in this observation!

By the way cricket is only of passing interest…I prefer watching tennis at the Australian Open.

B.F.A. Editor Note: That is very exciting news, Margaret! Many people begin to notice the positive benefits from the Post Science Brain Fitness Program Classic after they have completed the sessions. As with so many things in life, they often appear when we are not looking for them (like lost keys and ladybirds)

The Grand Del Mar in San Diego offers fitness classes for golfers

2010-03-09T01:13:00.000-08:00

WHAT: There's much more to golf than cruising the course in a cart. In fact, to achieve consistency and distance in their swing, golfers require strength, flexibility, balance, endurance and stamina.

Masterminded by fitness and golf experts, The Grand Del Mar's two new golf fitness classes are tailored to help attain peak performance on the course - and equip golfers for powerful play.

Golf Fitness Class - The Grand Del Mar's PGA-certified Director of Golf, Shawn Cox, developed this intensive course in tandem with fitness pro, Kimberly Wagner. A veteran yoga and Pilates instructor, as well as a certified medical exercise and post-rehab specialist, Wagner conducts the 60-minute class which includes stretches to improve overall flexibility, help lower handicaps and prevent injury - with specific pelvic stability exercises to build core strength and improve the golf swing without back pain. Balance exercises are also incorporated to help players focus on the course.

Golf Flex Class - Taught by fitness expert, Kasey Salgado, certified by The American Council of Exercise and American Institute of Fitness Educators, this 45-minute class works on seven key stretches with a focus on the hips and shoulders, each essential for increasing range of movement and fostering flexibility for golfers.

Classes are complimentary for in-house guests and The Grand Golf Club members;

Tips for Proper Training and Ab Fitness

2010-03-09T01:11:00.002-08:00

Proper training involves a mind body aspect and all around general fitness. You want a balance in the development of the muscles all the way around your core because otherwise more developed muscles compensate for weaker ones, resulting in muscles strain, fatigue and possible injury. Hiring a personal trainer as a one time consultant to set you up on a good program is a great way to ensure you get the results you are looking for.

Maintaining your ideal weight will help a great deal in allowing freshly trained abs to show. Healthy weight loss allows your hard work to give a personal reward. Despite common misconception, it is not possible to lose weight only from your stomach simply by doing even huge numbers of crunches.

A few specifics on the do and don't aspects:

* Do not do crunches lifting your back up past the point of lifting your shoulder blades off the floor.
* Do always support your neck
* Do not use momentum as a lifting force, go slower and use your muscles.
* Do make sure your eyes are looking at the ceiling for proper neck position
* Do take a full breath in and out with each repetition, crunches, side-lifts etc.
* Do use a fitness ball to increase auxiliary muscle development.
* Do buy an abs DVD if it helps motivate you.

Having a fit core is a vital component in maintaining a healthy body. With regular workouts you will reduce back pain, increase your lung capacity and improve athletic performance. You will also reap the rewards of having great posture and a more toned midsection. There is no downside to taking the time to take proper care of yourself.

A Brief Anatomy Review

2010-03-09T01:11:00.000-08:00

There are actually a fairly large group of muscles which make up your core and they should all be worked to have optimal health and fitness. These muscles are as follows:

* erector spinae---run from the neck to the lower back
* multifidus--under the erector spinae
* hip flexors---pectineus,psoas major, rectus femoris,illiacus and sartorius
* rectus abdominus---the so-called "six pack" muscles
* external obliques---the sides of the waist and "vertical lines"
* internal obliques---under external obliques
* transverse abdominus---under obliques and surrounding the spine

The University of New Mexico professor Dr. Kravitz has some outstanding diagrams which allow you to see exactly where these are all located.
The Benefits of Proper Core Fitness

Proper training of your core muscles is much more important than just the aesthetic aspects of a flat, defined stomach. One of the most important factors is that the balanced training of your core alleviate a large amount of back pain. Sufferers of back pain know just how physically limiting it can be. Simple tasks like picking up a baby or bending over when you drop something become a challenge. Good training can relieve a large portion of back pain for many people. Another benefit is that proper training of the transverse abdominus can actually increase breathing capacity. Improved posture will yield physical benefits as well as making you look better. Of course, a great looking set of abs in and of itself is a great benefits.

Athletic performance, especially in sports which use a lot of rotational movements, will improve when your core is in peak condition. Is a faster tennis serve a goal? Perhaps you want to add more distance to your golf drive, a solid core workout will do both of those. Ask Tiger Woods, he actually does Pilates, which is a great workout both all around and for your core.
Your balance and posture will both improve with regular scheduled core training. Even if you do not play sports, you will still reap rewards. Climb a ladder around the house without fear, rescue your child's kitten when it is stuck in a tree or clean those rain gutters with confidence. Core training helps everyone, not just well-paid athletes.

Bringing fitness to the mall

2010-03-08T11:17:00.000-08:00

For Steve Kettelberger, the Optimal Sport Health Club at the Burlington Center Mall is convenient as well as friendly.

“It’s a friendly atmosphere. The trainers are good here” Kettelberger, 45, said during a break in his workout at the gym on the second floor of the mall on Route 541 in Burlington Township.

Kettelberger, a Bucks County, Pa. resident who owns the Blue Rock Construction co. in Burlington Township, said he works out about three times a week at a gym that seems to be a rarity in the region’s mall marketplace.

The owners of Optimal Sport believe there is plenty of demand for a place to work out. in fact, Optimal Sport -with gyms at the Burlington Center in Newtown, Bucks County, and in Philadelphia – has seen the clubs grow.

According to one of the business partners, Domenic Gallelli, the Philadelphia-based company started at the Burlington mall in July 2007.

Gallelli, company president Jeffrey D. Shablin, 45, and their other partner, Yul Giraldo, 35, were personal fitness trainers who met in Philadelphia, where they all live, Gallelli said.

Given their backgrounds and interests, it made sense to join forces, said the 36-year-old Gallelli. “We could be more productive if we could combine resources,” he said.

They opened their gym at the Burlington Center in July 2007.

Gallelli said an official from Jager Management, the Jenkintown, Pa., company that owns the mall, had visited the partners’ gym in Philadelphia and was impressed. “They asked us if we would look at the Burlington Center,” he said.

The trio, who had their first facility in Center City Philadelphia, was impressed with the mall and the surrounding area and signed a 10-year lease with the mall owners.

Optimal Sport replaced the gym leased by longtime fitness guru Joe Tete, a former state bodybuilding champion who had briefly occupied that spot at the mall. Optimal has all the usual weightlifting equipment plus group classes, day care and personal training.

Health clubs often are found in strip shopping centers and standalone locations, but they’re uncommon in the region’s malls. at the shopping venues owned by Pennsylvania Real Estate Investment Trust – in Moorestown, Cherry Hill and Voorhees – there are no gyms, though there are ample sporting goods stores. in Pennsylvania, neither Neshaminy Mall in Bensalem nor Oxford Valley Mall in Middletown has a health club.

According to one industry analyst, the fitness sector – despite the difficulties imposed by the recession – has enjoyed healthy revenue growth as people look to fitness for fun and health. Figures from the International Health, Racquet and Sportsclub Association show there are 30,000 health clubs nationwide, with 45 million members as of January 2009.

That number doesn’t surprise Gallelli, who has a master’s of business administration from the University of Pennsylvania. He said Optimal Sport’s membership has grown from about 150 three years ago to more than 3,000 at the three gyms.

The company’s newest spot is Optimal Sport on South Eagle Road in Newtown, which opened in January 2009. The Newtown health club is the largest of the three, at 14,500 square feet, Gallelli said.

Bringing in new customers is the key to success, Gallelli said.

“We want people to feel good about themselves,” he said. “There’s got to be some measure of loyalty.”

Facial Exercises for Health

2010-03-08T11:16:00.001-08:00

xercising the facial muscles will not save lives in the same way that working the heart muscle might, but toning the face for at least five to 10 minutes every three days or so improves blood circulation and provides needed nutrients to facial skin for a healthier complexion. Facial exercises also help the skin absorb moisture which strengthens connective tissues.
Facial Exercises for a Youthful Appearance

When a body is well exercised, it looks younger. In the same way, when the muscles of the face are exercised, they become firm and toned, giving a more youthful appearance. When the muscles become tighter, sagging is reduced or eliminated, the chin, mouth and cheeks become firmer, the complexion becomes brighter. There is no guarantee that facial exercises will make an exerciser look 10 or 15 years younger, although that is certainly possible in many cases. But facial exercises will make a person look healthy and toned, regardless of age, whether they are 20 or 80.
Excuses for Not Exercising the Face

Facial exercises were once considered ineffective by the health and wellness community, but more frequently exercises for the face are being recognized as an important part of total body fitness. The arguments that facial exercises don't work are being repudiated by the "proof in the pudding" results of those who perform them.

Another excuse for not doing facial exercises is that they take up too much time. Indeed, some advocates of facial exercise suggest doing them three times a day! But most facial exercises only take five to ten minutes, and need only be done a few days a week.

Calorie counts for five popular Super Bowl party favorites

2010-03-08T11:15:00.000-08:00

o you’re thinking Super Bowl halftime activities. Forget The Who and Lingerie Bowl VII.

pizzaYou’re thinking food and brews, because it’s only been five weeks since America’s last food orgy (read: Christmas), and the guacamole and chips you’ll be shoveling in won’t be enough.

Here’s a calorie scorecard to keep track of five party favorites:

1. Beer: Those 12 fluid ounces total 103 calories for a typical light brew, 153 for high-octane.
2. Wings: Judging by KFC’s Fiery Buffalo Wings, each one will set you back 80 calories.
3. Pizza: A 14-inch thick-crust pepperoni will cost you 2,826 calories (unless you share with seven others — then it’s just 353 per slice!). Go thin and you’ll save a few calories (2,647 for the whole pie; 330 a slice).
4. Brats: A veal brat will cost you about 286 calories, a beef hot dog about 188. Add another 100 or so calories for the bun. And we won’t even get into the condiment issue.
5. Quesadillas, chicken edition: Plan to share. Orders range from 2,140 calories (at Outback Steakhouse it serves four) to 1,550 (Chili’s bacon ranch).

So fill up on cherry tomatoes (3 calories each) — our next national eat-a-thon is a week away, and you know there’s no shortage of calories in a box of Valentine’s Day chocolates.

fitness files

2010-03-08T11:14:00.000-08:00

nother in a regular series of entirely self-indulgent posts updating my major fitness goals for 2010: Complete at least one 15K run (9.3 miles) and get my weight down to 175 lbs.

Well ... this was a bit of a rough week. It was very busy at work with a lot of long days, so I made my workouts a lot less physically challenging in order to not injure myself. Heck, on Thursday night, I walked for 30 minutes on the treadmill because after a 12-hour day, I had zero energy for running. But I didn't miss a workout, and I managed to get my weight down to 176.6 lbs., so I'm within striking distance of my 175 immediate goal (although realistically, I now want to get to 170 lbs so I can challenge Georges St. Pierre for the UFC welterweight title). (That's a joke, by the way.)

Move of the Day - Olympian Kikkan Randall's Tank Top Toner!

2010-03-08T11:11:00.000-08:00

Countdown alert: The opening ceremonies of the Vancouver 2010 Olympic Games are just a week away! (Sorry, football fans - this eclipses Super Bowl excitement, in my book).

Today's move of the day comes from our awesome Olympic tone-up featured in our February issue and, more specifically, from cross-country skiing superstar Kikkan Randall. (Go for the gold, Kikkan!) The Alaskan's secret for staying super-fit? Working out first thing in the morning! Setting her alarm ensures she'll never skip an end-of-the-day workout because she's too tired. Sounds like a smart strategy.

Try Kikkan's favorite sculptor, the Tank Top Toner. You'll work your chest, arms and abs.