The Secret Benefits of Massage
November 24, 2008
The Secret Benefits of Massage
The Easiest Way to Combat Stress & Fight Fat
— By Mike Kramer, Staff Writer
–>Just got a professional massage yesterday. First one ever. Swedish. Unbelievable relaxation. Took me out of my daily chaos and melted me right into the table. Sound faded into a shadowy haze. Muscles reawakened. Ability to speak–gone.
In other words, I liked it.
It’s true what we’re learning. Stress can cause you to store fat right where you want it the least–in the belly. And what fights stress better than a luxurious massage? It may be the single most enjoyable way to keep the weight off.
If you think adding massage to your lifestyle sounds too good to be true, let’s look at how and why it works:
High Anxiety = Heavy Anxiety
Tension and stress lead directly to weight gain. Stress produces the cortisol hormone. Cortisol, besides causing major damage to tissue and nerves when stored up, also signals the production of insulin. Some extra insulin sounds harmless enough, except that it tells your body to store fat in the abdomen, as more and more studies are showing.
To fight this, you can either burn off the cortisol through exercise (still recommended by the way), or keep it from producing in the first place by staying relaxed. Like, say, through a massage.
Junk Food Is No Accident
Storing more fat isn’t the only outcome of needless insulin production. It also causes you to crave sugary, high carb foods and snacks. So maybe those traumatic urges to binge aren’t just in your head. They’re biological reactions to stress.
You get hit with a double whammy. While stress is promoting fat storage, it’s also getting you to eat more food that can easily turn into fat. More massage means fewer munching binges.
TLC For Your Muscles
Finally, the touch and pressure of massage stimulates blood flow and may help boost your metabolism. You can actually feel your body temperature rise during a massage. And we all know what a higher metabolism can do for keeping weight off. Not only that, but the contact loosens your muscles, which helps with muscle tone and appearance.
This has all convinced me to get another massage, soon. Sure, it comes with great mental benefits of well-being, peacefulness and human connection. But next time, I’ll also feel good that I’m not just enjoying myself – I’m working hard to fight that fat!
The Route 40 Speed Skaters
November 22, 2008
The Speed Skater exercise will develop the muscles in the hip, groin, ankles and quadriceps. It will help to improve lateral quickness and agility. Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Remember, even though you are leaning over you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways (We went forward instead) about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for the required repetitions. Each leg must perform all the repetitions of the set. So, if your workout calls for 8 repetitions each leg must jump 8 times for a total of 16 jumps! Land with your feet in a strong, full-foot position. Don’t just land on your toes! You can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful. You can also perform this exercise in a stationary fashion or in a linear fashion by moving forward slightly with each lateral jump. Your legs will look like a speed skater powerfully pushing from side to side.
We stayed inside yesterday morning and this was just one movement that I had to get a picture of. We were a bit tired at this point, so the form was not the best. Great job yesterday Team!!
Art of Strength Circuit Video
November 22, 2008
As you may already know, I’m an Art of Strength Affiliate and a big fan of what I’ve learned from Anthony DiLuglio, owner of Punch Gym. I visited a Punch gym in NY a few months ago (forgot my camera) and the circuit looked like this. It was intense and it was everything I expected.
For your enjoyment check the top 10 WORST machines as reported by Best Life!
Seated Leg Extension
Seated Military Press
Seated Lat Pulldown Machine
Seated Pec Deck
Seated Hip Abductor Machine
Seated Rotation Machine
Seated Leg Press
Smith Machine
Roman Chair Back Extension
Roman Chair Sit-up
WOD – 102808
October 28, 2008
BOOT CAMP GAMES VIDEO – COMING SOON!!!
September 9, 2008
BOOT CAMP GAMES VIDEO – COMING SOON!!!
September 9, 2008
WOD – 082708
August 28, 2008
WARMUP
Suicide jogs
WORKOUT – PART I
Round 1
10 Mountain Climbers
60 Seconds – Steam Engines
10 Mountain Climbers
60 Seconds – Steam Engines
20 Burpees
60 Seconds – Jumping Jacks
=======================
10 Mountain Climbers
60 Seconds – Steam Engines
20 Burpees
60 Seconds – Jumping Jacks
30 Pushups
60 Seconds – Steam Engines
=======================
10 Thrusters
10 Frog Pushups
9 Thrusters
9 Frog Pushups
8 Thrusters
8 Frog Pushups
***Continue to 1 of each***
=======================
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August 28, 2008
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WOD – 082708
August 28, 2008
WARMUP
Suicide jogs
WORKOUT – PART I
Round 1
10 Mountain Climbers
60 Seconds – Steam Engines
10 Mountain Climbers
60 Seconds – Steam Engines
20 Burpees
60 Seconds – Jumping Jacks
=======================
10 Mountain Climbers
60 Seconds – Steam Engines
20 Burpees
60 Seconds – Jumping Jacks
30 Pushups
60 Seconds – Steam Engines
=======================
10 Thrusters
10 Frog Pushups
9 Thrusters
9 Frog Pushups
8 Thrusters
8 Frog Pushups
***Continue to 1 of each***
=======================
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August 28, 2008
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DO NOT READ THIS…..
August 27, 2008
DO NOT READ THIS…..
August 26, 2008
Diet Myths…BUSTED!!
August 6, 2008
We have all heard (and done!) the latest fad diet only to end up right where we started. Find what to believe and what NOT to believe right here!
1. If I drastically cut calories, I’ll lose weight faster.
When you take your caloric intake down too low, you are actually sending your body into “starvation mode”. Your body wants to maintain your weight when it “thinks” you are starving; therefore, your metabolism will actually slow down and you may not lose weight. Find more on metabolism here!
2. The stricter the diet, the better it will work.
The stricter a diet is — completely eliminating entire food groups; eating just one food (e.g. cabbage soup) — the less effective it will be in the end. You’ll get tired of the allowed food and when you feel really deprived, you’re likely to call it quits altogether.
By treating yourself to your old favorites now and again, you’ll stay motivated and you’ll be less likely to give in to a binge. Just make sure you get back on track after your treat. Moderation is the key to successful, long-term weight loss.
3. Eating late at night will cause me to gain weight.
All things considered, it doesn’t really matter when you eat, only how many calories you eat and burn in a day. Whether you’re eating in the morning or at midnight your body turns any extra calories into fat. In fact, eating a light snack — like cheese and crackers — before bed may help you sleep better.
4. I shouldn’t eat between meals.
On the contrary, eating a small, healthful snack between meals will help keep your blood sugar at an even keel and keep your metabolism going strong. You’ll also avoid getting too hungry so you don’t over-eat at your next meal.
5. Fat is bad.
Everybody needs to include some fat in their diet. We need it; plus, it makes dishes more satisfying and palatable. Some fats are even good for you, like omega-3 fatty acids, which are found predominantly in fish and shellfish.
6. Skipping meals will help me lose weight.
On the contrary, skipping meals may actually cause you to gain weight! Your metabolism plummets and you get over-hungry. Plus, you may be under-shooting your daily calorie requirement which will backfire on you. That’s why eating the meal we skip most, breakfast, can actually help us lose weight.
7. It all boils down to willpower.
Yes, willpower may be a factor when it comes to how we respond to cravings, but a lot more factors can impact our weight, including genetics, culture, home environment, activity level and health issues. The good news is eating a healthy diet and exercising can help you overcome these influences.
8. Drinking a lot of water can help me lose weight.
Drinking water in and of itself will not lead to weight loss. Of course, water is key to a healthy lifestyle and drinking enough has tons of benefits; but when people lose weight due to drinking water, it’s most likely because they’re substituting if for high-calorie juices and sodas.
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Diet Myths…BUSTED!!
August 5, 2008
We have all heard (and done!) the latest fad diet only to end up right where we started. Find what to believe and what NOT to believe right here!
1. If I drastically cut calories, I’ll lose weight faster.
When you take your caloric intake down too low, you are actually sending your body into “starvation mode”. Your body wants to maintain your weight when it “thinks” you are starving; therefore, your metabolism will actually slow down and you may not lose weight. Find more on metabolism here!
2. The stricter the diet, the better it will work.
The stricter a diet is — completely eliminating entire food groups; eating just one food (e.g. cabbage soup) — the less effective it will be in the end. You’ll get tired of the allowed food and when you feel really deprived, you’re likely to call it quits altogether.
By treating yourself to your old favorites now and again, you’ll stay motivated and you’ll be less likely to give in to a binge. Just make sure you get back on track after your treat. Moderation is the key to successful, long-term weight loss.
3. Eating late at night will cause me to gain weight.
All things considered, it doesn’t really matter when you eat, only how many calories you eat and burn in a day. Whether you’re eating in the morning or at midnight your body turns any extra calories into fat. In fact, eating a light snack — like cheese and crackers — before bed may help you sleep better.
4. I shouldn’t eat between meals.
On the contrary, eating a small, healthful snack between meals will help keep your blood sugar at an even keel and keep your metabolism going strong. You’ll also avoid getting too hungry so you don’t over-eat at your next meal.
5. Fat is bad.
Everybody needs to include some fat in their diet. We need it; plus, it makes dishes more satisfying and palatable. Some fats are even good for you, like omega-3 fatty acids, which are found predominantly in fish and shellfish.
6. Skipping meals will help me lose weight.
On the contrary, skipping meals may actually cause you to gain weight! Your metabolism plummets and you get over-hungry. Plus, you may be under-shooting your daily calorie requirement which will backfire on you. That’s why eating the meal we skip most, breakfast, can actually help us lose weight.
7. It all boils down to willpower.
Yes, willpower may be a factor when it comes to how we respond to cravings, but a lot more factors can impact our weight, including genetics, culture, home environment, activity level and health issues. The good news is eating a healthy diet and exercising can help you overcome these influences.
8. Drinking a lot of water can help me lose weight.
Drinking water in and of itself will not lead to weight loss. Of course, water is key to a healthy lifestyle and drinking enough has tons of benefits; but when people lose weight due to drinking water, it’s most likely because they’re substituting if for high-calorie juices and sodas.
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WOD – 071508
July 15, 2008
- Run 100m, then do 1 pushup
- Run 100m, then do 2 pushup
- Continue up to 10 pushups
- TEAM #1: Krista, Margaret, Sharon, Tina, Lisa L., Liz, Maura
- TEAM #2: Tracey, Crystal, Lynda, Amanda, Nadine, Shirley, Lisa D.
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WOD – 071508
July 15, 2008
- Run 100m, then do 1 pushup
- Run 100m, then do 2 pushup
- Continue up to 10 pushups
- TEAM #1: Krista, Margaret, Sharon, Tina, Lisa L., Liz, Maura
- TEAM #2: Tracey, Crystal, Lynda, Amanda, Nadine, Shirley, Lisa D.
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Running with your dog
July 13, 2008
- Carefully choose your breed. All dogs are not created equal. The ideal running dog is medium-built, weighs 50 to 70 pounds, and has short light hair. Greyhounds and Labrador Retrievers are good runners. Avoid large dogs like Great Danes, and small dogs like Chihuahuas, since their body proportions do not favor distance running.
- Avoid engineered breeds. The breathing system of Bulldogs is ill-developed and does not permit intense aerobic activity.
- Respect the heat. Dogs do not sweat. They dissipate heat through their paws and mouths. Long-haired dogs like Chows and Collies have more difficulty in the heat. Plan your running route to allow drinking stops, and let the dog run through puddles.
- Beware of genetic defects. Pure breeds like German Shepherds suffer debilitating inherited conditions such as hip displasia. Mixed breeds are less susceptible to hereditary problems.
- Puppies should not run long distances. Wait until the dog is 2 years old to begin distance training. Start with half a mile every other day. Increase the distance by 10 percent each week. Give the dog a day off for every day of running.
- Watch the paws carefully. Dogs do not have the luxury of carbon rubber outsoles. Check the paws before and after every run for any cuts or abrasions.
- Run on a soft surface. The best running surfaces for dogs are grass fields and dirt trails. Concrete and hot asphalt impair a dog’s ability to dissipate heat through the paws. At the other extreme, frozen roads, ice and salt are harmful to the paws.
- Keep the dog on a leash when running on public roads and trails. It is safer for everyone, and it is the law in many communities. A 6-foot leash held to your waist by a belt keeps your hands free and gives the dog room to run around you.
- Keep the dog visible to traffic. At night, use a reflective dog harness, a reflective tape the length of the leash, or flashing lights around the collar.
- If you must run on roads, avoid busy traffic. The dog’s head and nose are at the same height as automobile exhaust pipes.
- Train your dog to obey you and ignore distractions. A simple jerk on the leash should bring the dog back to your left side.
- Spay or neuter your dog. A dog in heat may spoil a good run.
- Never enter a race with your dog. A road race is not a safe place for a dog. Many runners fear dogs, many dogs fear crowds, and starting guns startle dogs.
Running with your dog
July 13, 2008
- Carefully choose your breed. All dogs are not created equal. The ideal running dog is medium-built, weighs 50 to 70 pounds, and has short light hair. Greyhounds and Labrador Retrievers are good runners. Avoid large dogs like Great Danes, and small dogs like Chihuahuas, since their body proportions do not favor distance running.
- Avoid engineered breeds. The breathing system of Bulldogs is ill-developed and does not permit intense aerobic activity.
- Respect the heat. Dogs do not sweat. They dissipate heat through their paws and mouths. Long-haired dogs like Chows and Collies have more difficulty in the heat. Plan your running route to allow drinking stops, and let the dog run through puddles.
- Beware of genetic defects. Pure breeds like German Shepherds suffer debilitating inherited conditions such as hip displasia. Mixed breeds are less susceptible to hereditary problems.
- Puppies should not run long distances. Wait until the dog is 2 years old to begin distance training. Start with half a mile every other day. Increase the distance by 10 percent each week. Give the dog a day off for every day of running.
- Watch the paws carefully. Dogs do not have the luxury of carbon rubber outsoles. Check the paws before and after every run for any cuts or abrasions.
- Run on a soft surface. The best running surfaces for dogs are grass fields and dirt trails. Concrete and hot asphalt impair a dog’s ability to dissipate heat through the paws. At the other extreme, frozen roads, ice and salt are harmful to the paws.
- Keep the dog on a leash when running on public roads and trails. It is safer for everyone, and it is the law in many communities. A 6-foot leash held to your waist by a belt keeps your hands free and gives the dog room to run around you.
- Keep the dog visible to traffic. At night, use a reflective dog harness, a reflective tape the length of the leash, or flashing lights around the collar.
- If you must run on roads, avoid busy traffic. The dog’s head and nose are at the same height as automobile exhaust pipes.
- Train your dog to obey you and ignore distractions. A simple jerk on the leash should bring the dog back to your left side.
- Spay or neuter your dog. A dog in heat may spoil a good run.
- Never enter a race with your dog. A road race is not a safe place for a dog. Many runners fear dogs, many dogs fear crowds, and starting guns startle dogs.
What is Diathermy?
July 8, 2008
- reduce pain,
- relieve muscle spasm,
- decrease soft-tissue contractures,
- resolve inflammation, and
- promote healing.
- eyes,
- a pregnant uterus,
- blisters,
- moist skin or clothing,
- perspiration,
- wound dressings,
- intrauterine device, or
- a pacemaker.
What is Diathermy?
July 8, 2008
- reduce pain,
- relieve muscle spasm,
- decrease soft-tissue contractures,
- resolve inflammation, and
- promote healing.
- eyes,
- a pregnant uterus,
- blisters,
- moist skin or clothing,
- perspiration,
- wound dressings,
- intrauterine device, or
- a pacemaker.
Ability..Motivation..Attitude
May 14, 2008
Lou Holtz
Ability..Motivation..Attitude
May 14, 2008
Lou Holtz
Exercise Induced Bronchospasms (EIB)
April 26, 2008
EIB is defined as the transient constriction of the airways as a consequence of vigorous exertion. It occurs in about 12% to 15% of the US general population (1). Of patients with chronic asthma, 70% to 90% have an exercise component to their disease (2,3). As many as 40% of patients with allergic rhinitis also have EIB. However, between 5% and 10% of patients with EIB have no concomitant respiratory or allergic disease (2).
The exercise component
Certain activities have a higher propensity to trigger bronchospasm, which is referred to as the asthmogenic potential. Marathon running, basketball, soccer, and ice hockey require significant aerobic exercise that can induce respiratory symptoms. Therefore, these sports have a high asthmogenic potential. Conversely, golf, weight lifting, and the martial arts have a low asthmogenic potential (2). Water sports have an intermediate effect; in some patients, the warm, wet environment does not cause symptoms, but the chlorine in the water produces irritation leading to bronchospasm (11). Realistically, any activity can lead to symptoms, and susceptible patients must be educated about this possibility.
Stages of EIB
EIB occurs in three distinct phases that have clinical and therapeutic ramifications (2). The first phase consists of the most severe bronchospasm. Symptoms peak 5 to 10 minutes after exercise begins and last for 30 to 60 minutes. If symptoms are not severe enough to treat, this phase spontaneously resolves after adequate rest.
The second phase, the refractory period, refers to the interval in which little or no bronchospasm occurs. It begins 30 minutes to 4 hours after exercise is initiated and is due to the release of adrenaline and norepinephrine, which act locally as bronchodilators. Concurrently, the depletion of mast cell contents results in diminished bronchoconstriction. About 50% of patients with EIB experience a refractory period and can capitalize on it to allow continued physical activity.
The final phase of EIB involves symptoms similar to those experienced in the first phase, but they are less severe. Symptoms recur 12 to 16 hours after exercise is finished and usually remit within 24 hours.
Clinical symptoms
EIB presents in various ways, and patients report both obvious and vague complaints (table 1). Symptom onset usually occurs 5 to 10 minutes after the start of exercise but may take longer in a conditioned athlete (15). Chest pain rarely indicates cardiac disease in children. In a study by Wiens and colleagues (16), up to 72% of children with chest pain met the criteria for EIB. Adults present with wheezing and dyspnea more often than do children. Determination of functional limitations from symptoms is important for diagnosis and for treatment efficacy. A patient’s inability to keep up with his or her peers is an important detail in history taking in pediatric and adolescent athletes.
Typical
Chest tightness or pain
Cough
Shortness of breath
Wheeze
Atypical or vague
Avoidance of activity
Conditioned athlete feels out of shape
Easy fatigability
Inability to keep up with peers
Problems with various environments or seasons
Stomach ache
Suboptimal athletic performance
Exercise Induced Bronchospasms (EIB)
April 25, 2008
EIB is defined as the transient constriction of the airways as a consequence of vigorous exertion. It occurs in about 12% to 15% of the US general population (1). Of patients with chronic asthma, 70% to 90% have an exercise component to their disease (2,3). As many as 40% of patients with allergic rhinitis also have EIB. However, between 5% and 10% of patients with EIB have no concomitant respiratory or allergic disease (2).
The exercise component
Certain activities have a higher propensity to trigger bronchospasm, which is referred to as the asthmogenic potential. Marathon running, basketball, soccer, and ice hockey require significant aerobic exercise that can induce respiratory symptoms. Therefore, these sports have a high asthmogenic potential. Conversely, golf, weight lifting, and the martial arts have a low asthmogenic potential (2). Water sports have an intermediate effect; in some patients, the warm, wet environment does not cause symptoms, but the chlorine in the water produces irritation leading to bronchospasm (11). Realistically, any activity can lead to symptoms, and susceptible patients must be educated about this possibility.
Stages of EIB
EIB occurs in three distinct phases that have clinical and therapeutic ramifications (2). The first phase consists of the most severe bronchospasm. Symptoms peak 5 to 10 minutes after exercise begins and last for 30 to 60 minutes. If symptoms are not severe enough to treat, this phase spontaneously resolves after adequate rest.
The second phase, the refractory period, refers to the interval in which little or no bronchospasm occurs. It begins 30 minutes to 4 hours after exercise is initiated and is due to the release of adrenaline and norepinephrine, which act locally as bronchodilators. Concurrently, the depletion of mast cell contents results in diminished bronchoconstriction. About 50% of patients with EIB experience a refractory period and can capitalize on it to allow continued physical activity.
The final phase of EIB involves symptoms similar to those experienced in the first phase, but they are less severe. Symptoms recur 12 to 16 hours after exercise is finished and usually remit within 24 hours.
Clinical symptoms
EIB presents in various ways, and patients report both obvious and vague complaints (table 1). Symptom onset usually occurs 5 to 10 minutes after the start of exercise but may take longer in a conditioned athlete (15). Chest pain rarely indicates cardiac disease in children. In a study by Wiens and colleagues (16), up to 72% of children with chest pain met the criteria for EIB. Adults present with wheezing and dyspnea more often than do children. Determination of functional limitations from symptoms is important for diagnosis and for treatment efficacy. A patient’s inability to keep up with his or her peers is an important detail in history taking in pediatric and adolescent athletes.
Typical
Chest tightness or pain
Cough
Shortness of breath
Wheeze
Atypical or vague
Avoidance of activity
Conditioned athlete feels out of shape
Easy fatigability
Inability to keep up with peers
Problems with various environments or seasons
Stomach ache
Suboptimal athletic performance
Warning Flags when choosing a Personal Trainer!!
April 15, 2008
Beware if your trainer does any of the following:
1. Ignores or dismisses your questions.
2. Works you so hard you’re in pain for days. Soreness is normal, but you should still be able to get out of bed
3. Neglects any part of a complete program or recommends a level of training that’s too hard for you
4. Recommends questionable supplements or herbs. Always talk to your doctor before taking anything!
5. Diagnoses injuries or illnesses instead of referring you to a doctor
6. Interrupts your session to talk to friends or take phone calls (unless it’s an emergency or can’t be avoided)
7. Doesn’t return phone calls or emails
A personal trainer should watch you, correct your alignment, and explain what you’re doing and why. If you’re having problems, talk to them–they may not be aware there’s a problem. Another option is to talk to the manager or terminate your sessions and look for a different trainer. It’s your money and your body…you have a right to get what you want and a good trainer will understand that.
How to Help Your Trainer
You can help your trainer do a better job by being a good client.
1. Save the chit-chat for after your session.
2. Be prepared by bringing your own towel and a full water bottle.
3. Give at LEAST 24 hour notice if you need to cancel or reschedule
4. If you have questions, write them down and bring them to your session–you’ll spend less time talking and more time working out.
5. If you have a problem with your trainer, address it immediately.
6. Don’t interrupt your trainer when she’s with a client. Wait until she’s finished before approaching him/her.
7. Recognize that your trainer is there to guide you–but YOU still have to do the work!
