Live Long And Perspire

Flatter, Stronger, Sexy abs

2011-03-07T14:45:00.000-08:00

Want to strengthen and flatten your abs? Try these exercise and diet tips for great results.
Flutter kicks and bicycle kicks are an awesome way to really fire up the rectus abdominis. Throw in a reverse crunch (with a stability ball, power wheel or a TRX suspension trainer) a plank(start of with 15-30 seconds, work up to 2-3 minutes) and finish up with prone leg raises and back extensions on a stability ball. Try 3 sets of 8-12 reps, 30-60 seconds rest between sets. You have yourself an ab routine that will target all of your core muscles!!
Do aerobic exercises 3-4 days per week. Work up to 60 minutes each session and include 1-2 days of rest each week. Try dancing, running, swimming, cycling or walking at a good pace. Anything that will raise your heart rate and keep it consistently elevated is a good bet.

Eat lots of lean protein like beans and nuts. Meat is rather good for you as long as you opt for leaner meats, poultry and fish. Eat fruits and dark and leafy vegetables, whole grain breads and grains. Whole grains keep you fuller longer. Avoid high-fat dairy products; low-fat dairy products are a great source of protein and riboflavin.

Replace junk food with healthy snacks like fruit. edamame, nuts etc.

Drink plenty of water as water will help you to lose weight. Consider flavored water(float some fresh fruit such as, pineapple, lemon, raspberries etc in your pitcher of water) as an alternative to soda.

You'll see a world of difference.

Once you get the flat stomach you want, keep up the healthy changes for the long haul so that the flab won't find it's way back to your stomach.

See you in the gym or on the road!!!

BFYBE's

2011-02-28T13:22:00.000-08:00

Body Weight BFYBE's*

The Plank: The basic plank, as simple as it may seem, works not only the abdominal muscles, but also those of our thighs and buttock. Thus, we get not only a flat tummy, but also shapely legs and a firm posterior, with a simple exercise that we can do in the comfort of our home, without requiring any special equipment whatsoever.

Single Leg Squats: Develops, balance, strength, endurance, flexibility and coordination simultaneously making it one of the most useful and important exercises to learn.

Chin Ups/Pull Ups: The primary movers are upper back, especially lats, shoulders and biceps.
Pull ups are done with an overhand grip (palms away), and put more focus on your upper back
Chin ups are done with an underhand grip (palms towards you), and the focus moves more to your biceps than pull ups

Weighted BFYBE's

Dumbbell Chest Press: Works the major muscles of the chest, shoulders and triceps.

Military Press: Works Shoulders and triceps.

Leg Press: 3 major muscles groups are worked: the Quadriceps (front of thigh), the Hamstrings (back of thigh) and the Gluteals (backside).

* Bang For Your Buck Exercises

Fueling up

2011-01-21T13:47:00.000-08:00

Getting the most out of your body during training and competition requires that you pay attention to what you put into your body while it’s active. The body simply can not operate at its peak unless it is well hydrated and properly fueled. Here are a few basics to get you started

Carbohydrates
In order for your body to perform at it's best, you need to fuel your body properly. And regardless of your sport, carbohydrates are the bodies preferred choice of fuel. High carbohydrate foods enhance stamina, and prevent fatigue.

To top off muscle fuel stores consume a high carbohydrate meal 2-4 hours before your competition or work out. Follow that up with a high carb snack 1-2 hours before. If you have an early morning start consume the high carb meal the night before and the high carb snack 1-2 hours before.

The intensity and duration of some events, such as triathlons, requires carbohydrate loading to achieve extra stores of muscle fuel. To effectively carbo-load, consume 4.6 grams of carbs per pound (10 grams per kg) of total body weight, two to four days before competing.

During exercise a carbohydrate intake of 30–60 grams per hour is the standard recommendation, however, according to just-published research, the new state-of-the-art for refueling during exercise is a 2:1 mixture of glucose and fructose.

Fats
Fat intake is extremely important. A low to moderate intake of fat helps your body obtain peak performance. But, the right kind of fat intake is critical. Avoid saturated fat. Use monounsaturated fat and polyunsaturated fat such as olive oil, canola oil, sunflower and safflower oil. Foods that include good fats are avocado, fish and macadamia nuts, peanut butter, and other assorted nuts.

Protein
Many athletes do not get enough protein. If you are under heavy training, you may need more protein. You should have 2 to 3 three servings a day. Lean meat, fish, poultry, and eggs are good sources. Beans and nuts are great non-animal sources for protein.

Hydration

For pre-exercise hydration consume fluids with meals and snacks, drink 14-20 ounces(400-600 ml) of fluid, 2-3 hours before your event.

Sports medicine guidelines recommend that you tailor your fluid intake during exercise to your sweat rate. Calculate your sweat rate in a variety of temperature and humidity conditions. That way, you’ll have a hydration plan for virtually any situation that you’re likely to encounter.

The Sweat Rate Test

Weigh yourself nude before working out. Use an accurate scale, preferably one that measures a few decimal places without rounding up or down.
Complete your workout, making sure to keep track of how much fluid you consume during it.
Weigh yourself again after the workout, once again nude. Subtract this number from how much you weighed before the workout, giving you the amount that you lost during the workout. Convert the amount of weight loss into ounces. (For example, if you lost 1 pound during the workout, that converts to 16 ounces.)
Add up any liquid you consumed during the workout. For example, if you lost 2 pounds (32 ounces) but drank 16 ounces, that means you only really lost 1 pound. If you did not drink anything during the workout, skip this step.
Convert the number of ounces you lost into how many you would have lost in an hour of workout. For example, if you only worked out for 30 minutes and lost 1 pound, multiply that by 2 to calculate how much you would have lost had you worked out for a full hour. This is your sweat rate, and shows how much liquid you are losing during a workout.

A small net loss of fluid is fine, but too large of a loss will hamper your ability to exercise. Avoid gaining weight during exercise, as this is a sign that you’ve consumed too much fluid. Also, try not to lose any more than 2% of your total body weight during exercise (3 lbs for someone weighing 150 lbs, or about 1.4 kg for someone weighing 68 kg). The 5 lbs (2.3 kg) that you lose during a workout is not fat. It’s fluid, it’s due to sweating, and it’s impairing your ability to exercise. Weigh yourself before and after exercise to see if you’ve stayed within your 0%–2% hydration zone, and adjust your fluid intake up or down accordingly. If you consistently fall far short of staying hydrated, gradually increase your fluid intake during exercise.

For exercise of less than an hour’s duration in moderate temperature conditions, plain water is just fine.

For exercise lasting an hour or more, or for any amount of exercise in heat/humidity, a sports drink that contains sodium along with carbs is a much better option than plain water. There are a number of electrolytes, or dissolved minerals, found in sweat, but sodium is the most important one, and it should be replaced during exercise, just like fluids, in order to achieve optimal hydration. A well-designed energy gel taken with water can substitute for a sports drink, but make sure that your gel provides a quantity of sodium comparable to your sports drink.

At intensity, it is impossible to match your [fluid and calorie] intake to your body's expenditure. The body only has a finite capacity to absorb carbohydrates; thus, you can only take in so much before the body can't absorb any more. The result of over-intake of carbs is what leads to GI distress. By using a power meter and observing the kilojoules you expend, you can get a fairly accurate measure of calories you are burning. This is due to the fact that, while cycling, there is very close to a 1:1 ratio of calories needed to kilojoules expended, according to Neal Henderson, director of sports science at the Boulder Center for Sports Medicine in Colorado.

Here are a few nutrition tips for racing and long training rides:

Pack more gels and/or energy bars than you think you'll need. You may drop some or may have a craving for one over the other.
Try/test different fuel/hydration systems during training. If a system is hard to use or unreliable, you won't use it as frequently as you should.
Determine how much to carry and how much to get from aid stations. Depending upon what's being served on course, you will want to carry more or less food with you; however, note that most races feature well-stocked aid stations, so don't load yourself down unnecessarily.
Know what is at the aid stations and where they are located.
Base nutrition intake on time not on mile markers; set your watch to remind you to drink on schedule. Try to take in eight ounces every 15 minutes and close to one gel or half a bar per hour.
Mark your bottles accordingly so you know how much you're drinking. For example, measure out eight ounces and then mark 8 oz. increments on your bottles to help keep your nutrition plan on track.
Drink intermittently when your pace is steady.
Practice all nutrition and hydration strategies and techniques during training.

Be safe. Train smart!!!

RICE, hold the ice??!!!

2011-01-10T11:39:00.000-08:00

More than 30 years ago the anagram, RICE (Rest, Ice, Compression, Elevation) was coined for the acute treatment of athletic injuries. A new study now shows that applying ice to reduce swelling, actually delays healing by preventing the body from releasing IGF-1 (Insulin-like Growth Factor-1), a hormone that helps heal damaged tissue.
When germs get into your body, your immune system sends cells and proteins into the affected area to kill the germs. When muscles and other tissues are damaged, your immune system sends the same inflammatory cells to the damaged tissue to promote healing. The response to both infection and tissue damage is the same. Certain cells called macrophages rush to the damaged tissue to release IGF-1 which helps heal muscles.

Healing is delayed by cortisone-type drugs, non steroidal anti inflammatory drugs such as ibuprofen, applying cold packs or ice, and anything else that blocks the immune response to injury.
Treatment for an acute injury now include Rest (no exercising!!!), Compression and Elevation (to reduce swelling), but no ice!!

(Federation of American Societies for Experimental Biology, November 2010).

Training Zones

2011-01-01T14:20:00.000-08:00

Sometimes the zones are calculated as a simple percentage of your maximum heart rate while another approach is to also consider your resting heart rate. Some advocate the use of your lactate threshold instead of maximum heart rate. Another approach uses your age and weight to calculate training zones.

The zones reflect different physiological states during exercise and proper training in the various zones can enhance your fitness.

Since a person's maximum heart rate does not vary with fitness, using it to establish your heart rate zone may not be the best approach. A well conditioned athlete may be able to stay at 80% of their maximum heart rate for an hour, while someone less fit may only be able to maintain 20%.

Your lactic threshold is the point at which your body's lactic production exceeds it's ability to flush it away.

Using your Lactate Threshold:

Bike test protocol:
Warm up for 15 minutes, moving through the different gears, keeping the cadence above 90 RPM. Do a few short sprints to get your heart rate up and ready for the test.

Start out in a gear that you can maintain 90 RPM in. Make sure you remember what gear you started in.

Begin your 30 minute TT.
At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor to get the average heart rate over the final 20 minutes of the test.
The average for the final 20 minutes is your Lactate Threshold or LT.
You should finish knowing you gave it everything you had.

15 minutes easy cool down.

Active Recovery: < 80% of LT, very easy pace
Aerobic: 80-87% of LT, slightly faster pace, still able to talk
Threshold: 88-93% of LT, moderate pace, increased breathing
Lactate: 94-100% of LT, fast pace, breathing is getting uncomfortable
VO2 Max: >100% of LT, very fast pace, breathing is deep and quick

Using your maximum and resting heart rate:

Instead of just using a fixed percentage of maximum heart rate, this method uses a percentage of your heart rate reserve, which is the difference between your maximum heart rate and you resting heart rate, or your heart rate reserve. After calculating the percentage of this difference, you add it to your resting heart rate. This approach is often referred to as using the Karvonen formula:

Target Heart Rate = (max HR - resting HR) × %Intensity) + resting HR

220-(age) = (MHR) for men 226-(age) = (MHR) for women.
(MHR)-(RHR)=(HRR)
(HRR) x 0.65(65% intensity)=65
+68(RHR)
(RHR)=(target HR@65% of HRR)

Example:
RHR:68
220-56=164(MaxHR)
164-68(RHR)=96(HRR)
96 x 0.65 = 62.4+ 68 = 130.4 (65% intensity)

Zone 1: 50-60% of Heart Rate Reserve, used for warm up and cool down
Zone 2: 60-70% of Heart Rate Reserve, used for long, slow runs or cycling, or for recovery rides and runs
Zone 3: 70-80% of Heart Rate Reserve, used for overall cardiovascular fitness.
Zone 4: 80-90% of Heart Rate Reserve, used for for training to increase your lactate threshold
Zone 5: 90-100% of Heart Rate Reserve, used for short periods, usually for interval training.

Using the age weight formula:

Rather than using a fixed percentage of maximum heart rate, this method uses the difference between your age and your weight to arrive at your maximum heart rate. After calculating this number you can then apply the following formula:

Males: 210 minus half your age minus 5% of body weight plus 4 = MHR

Females: 210 minus half your age minus 1% of body weight plus 0 = MHR

Example:
210-28-1.8+4=184.2 (MHR)

No formula is perfect so if you need a more accurate figure talk to your doctor about a stress test.

Are you experiencing knee or foot discomfort related to spinning?

2010-12-19T13:52:00.000-08:00

Knee pain is usually associated with a seat position that is too high, too low or too far forward or back. Improper bike shoe or cleat position can also cause knee pain.

A seat that is too high will cause pain in the back of the knee.
A seat too high will also cause your hips to rock side to side, which may cause low back discomfort.
A seat that is too low or too far forward may cause pain in the front of the knee.
Improper foot position on the pedal (or improper cleat alignment) can cause pain on the inside or outside of your knees.

Slight differences in leg length may also cause knee pain because the seat height is only adjusted for one side. Shoe inserts or orthotics can help correct this problem.
Foot pain or numbness is often the result of wearing soft-soled shoes. Cleated cycling shoes have stiff soles that distribute pressure evenly over the pedal. Cleats help you pedal more efficiently.
Foot pain or numbness can also be caused by using too much resistance, or "mashing" on the pedals, which results in more pressure where the foot meets the pedal.
Bump it to the right...See you in the gym!!!

A new take on cramping

2010-12-07T08:01:00.000-08:00

Dating back to the 1930s a theory was put forth that dehydration and electrolyte depletion were the primary causes of exertion cramps. This is still a popular theory that has come under fire recently. A study done in 1996 with 1300 marathon runners found the following to be primary risk factors in cramping.

Older age
Longer history of running
Higher BMI
Shorter daily stretching time
Irregular stretching habits
Family history of cramping

The study found no evidence of a large electrolyte imbalance in runners with cramps. Nor was dehydration deemed to be a causative factor. Other studies done throughout the 1980s and 1990s came to similar conclusions.
The real culprit behind muscle cramps is muscle fatigue leading to abnormal functioning at the spinal level of the muscle contraction mechanism during activity.
Receptors called muscle spindles cause muscles to contract when they are stretched. Other receptors called Golgi tendon organs (GTO) cause muscles to relax when they are contracted. Both types of receptors are needed to help protect muscles from over-stretching and over-contracting, respectively. During a normal contraction, signals from both receptors are in balance. When a muscle fatigues the activity of the muscle spindles increases (causing a contraction) and the Golgi tendon organ activity is inhibited (no relaxing) leading to a muscle cramp.

Some other theories include.

Poor posture and inefficient movement patterns
Carbohydrate depletion (Fully "topped up", a human being has enough glycogen stores to last for about 2 - 2.5 hours.)
Electrolyte imbalance (more debate as to the role electrolyte imbalances may play in muscle cramps is still needed to determine what a proper level is needed to perform well during events.)

How to prevent cramping.

Train adequately for the conditions i.e. (pace, terrain, temperatures, duration, etc.) of your event.
Follow a regular stretching program.
Work on correcting any muscle imbalances or incorrect movement patterns. Develop an efficient technique required for your sport.
Take in enough carbohydrates before and during your event. The amount will vary among individuals but aim for 250 - 400 calories per hour during the event. Take in a recovery drink/meal after your event.
Hydrate properly during the event, especially events lasting longer than 3 hours; using a sports drink and not just water will give you the electrolytes you need; again this will vary among individuals and conditions but aim for 125 - 250 ml (4-8 ounces) every 10 - 20 minutes.

From the clinic...

2010-11-22T10:44:00.000-08:00

...for the shoulders.
The military press was once the ultimate show of strength exercise in the gym. It has been supplanted by the bench press over the course of time, but it is making a come back.
Although one can typically press more weight with the bench press, the military press incorporates not only the pecs but the anterior deltoids(primary movers) medial deltoids, trapezius, triceps and biceps are also incorporated.

Instruction: Standing, grasp barbell with an overhand grip that is slightly wider than shoulder width. Position the barbell in front of the neck at about shoulder height, press bar overhead until arms are extended then lower back down to starting position.
This is an exercise that can be a staple in all of your routines, whether you are targeting the shoulders or just general muscle mass gain.
Other shoulder exercises that I like are, lateral shoulder raise, anterior shoulder raise, bent-over lateral dumbbell raise and upright rows. These are great exercises to build and strengthen the shoulders as well.
6-12 reps/3-5 sets, are generally a good range to work with. Experiment with the number of sets and reps.
Note: Behind-The-Neck Military Press - As the name implies, you take the weight down behind the neck as opposed to in front. This is a controversial technique. While some lifters swear to this methods effectiveness in building powerful shoulders, many other lifters have developed severe shoulder problems due to this motion (stopping and reversing the resistance behind the shoulders can cause tremendous strain). Most would be wise to stick to keeping the weight in front. If you do go behind the neck, make sure you are using weights that you can control.
See you in the gym...

Stability Ball: Size matters

2010-11-15T14:48:00.000-08:00

As some of you may already know, the stability ball is one of my favorite pieces of exercise equipment. I am often asked what size ball is best. I hope the following information is helpful....

When you are sitting on the ball, your legs should be at a 90-degree angle with your thighs parallel to the floor and your hips at the same height as your knees. However, there are some exercises you may do where a smaller ball might work better; if this applies to you, then you might want to consider having two different size balls.
In addition to size, inflation is a factor as well. A firmer ball will be more difficult to balance on, so seniors or people who might be deconditioned or overweight should consider using a larger, softer ball. Don’t worry, the ball is rated to support up to 660 pounds.
Here is a general size chart. Keep in mind leg length is more important than height.

Ball Size (cm)	Maximum Ball Size (in.)	Your Height
45 cm	17 in.	Under 5’
55 cm	21 in.	5’ – 5’ 7”
65 cm	25 in.	5’ 8” – 6’ 2”
75 cm	29 in.	Over 6’ 3”

There are many benefits of training with stability balls. Here are just a few:

Promotes muscular balance
Increases postural awareness
Improves balance and coordination
Allows you to work through a greater range of motion than you can with many traditional exercises
Targets your core muscles
Strengthens and tones your muscles
Provides dynamic exercises for your entire body
Strengthens weaker muscles
Improves kinesthetic awareness and helps prevent injury
It’s portable and inexpensive
It can be used anywhere

To jump or not to jump...

2010-11-07T16:17:00.000-08:00

...That is the question...Jumps are one of the five core movements taught in the Spinning program since its inception. Jumps are potentially dangerous if done with insufficient resistance, or at out of control cadences, or when done with improper form or too quickly. Very fast jumps are a crazy move known as popcorn jumps that the Spinning program definitely does not condone.

The movement is not unsafe, when there has been proper instruction with regard to proper form, cueing the correct resistance and cadence, which holds true whether you are jumping, climbing a steep hill, riding a flat, or sprinting.

Every sport has drills to improve one aspect or another of that sport. A “jump” in cycling is a burst of effort out of the saddle, requiring an increase in resistance (either shifting to a bigger gear or encountering a short steep upgrade) On the road a rider may need to jump out of the saddle to close the gap on the pack or to attack and fatigue another rider in a race or to overcome a short rise etc...

Jumps On A Hill are done rhythmically with moderate to heavy resistance where the rider maintains the same cadence both in and out of the saddle while maintaining good form. When done properly this is a sign of good endurance, balance and strength.

Another more advanced form of jumping will have riders surge out of the saddle, for short burst and increase the cadence, usually with lighter resistance. This technique is much more challenging (and will take you into your anaerobic zone) and works well in an interval type format. Beginners should be instructed how to modify the technique until they have developed the skills to attempt this.
If you are experiencing knee issues and you feel it is a result of Spinning, be sure to ask your instructor to check your form, your bike fit and possibly cleat placement.

Instructors should always emphasize proper form and technique for beginners and advanced riders alike.

Vitamins

2010-10-30T10:14:00.000-07:00

Vitamins, are either water-soluble or fat-soluble. The B-complex group and vitamin C are water-soluble and are not stored in the body for long. Under normal circumstances, any excess that you take will be urinated away. However, extremely high doses may be toxic.

Vitamins A, D, E, and K are fat-soluble and are stored in the fat tissues and in the liver. If taken in mega-doses, these vitamins can accumulate to dangerous levels.

Minerals are categorized as macro and trace minerals, which do not refer to their importance but only to the amounts needed by the body. Macro minerals like calcium are required in bigger amounts while the body only needs small amounts of trace minerals like zinc.

A multi-vitamin usually contains an assortment of vitamins and minerals from A to Z in varying amounts depending on the formulation. Only so much can be a packed into a tablet or capsule and still keep it small enough to swallow. So vitamins like C and E and minerals like calcium, which are prescribed for certain people in larger amounts, are available separately.

The basic rule is that multi-vitamins or other vitamin and mineral supplements should be taken during or right after a meal for maximum absorption. The fat-soluble vitamins need to be taken with a meal that contains some fat. If you are the kind of person who is taking a multivitamin, B-complex, C, and E, you can take them all together after your biggest meal of the day.

If you are in a pinch you can take your multi-vitamin with a small handful of nuts. Fat soluble vitamins like vitamin A, D, E, and K require fats to form the “micelles” needed for absorption. Most vitamins also require a little bit of protein in their company to be properly digested and utilized.

Minerals like calcium, magnesium, iron, and zinc require an acid rich environment in the stomach for best absorption.

If you are taking fiber supplements, don't take them together with your multi-vitamin. Fiber can bind with fat-soluble vitamins and minerals making them unavailable for your body.

Calcium
Your body cannot absorb more than 500 mg at a time so if you are taking 1,000 mg of calcium, take your pills at separate times of the day. Minerals such as calcium and magnesium that serve as natural muscle relaxants can be taken in the evening to ensure a good night’s sleep.

Calcium interferes with the absorption of iron so don't take your calcium supplement with your multivitamin if it contains iron. If your multivitamin contains both calcium and iron the small amount of calcium that is typically in a multi-vitamin will not affect the absorption of the iron. It's only when you take calcium in larger amounts that it will overpower the iron in your multi-vitamin.

Calcium is best absorbed when you have an adequate amount of vitamin D in your body. You can produce your own source of vitamin D from sun exposure. But if you are sun-shy like many of us are, make sure your multi-vitamin has vitamin D or you are eating food that is fortified with vitamin D (usually milk, cheese, cereals). Natural vitamin D is only available in small amounts in fatty fish like salmon, mackerel, sardines, egg yolks, and liver.

Iron
Most people don't need additional iron supplementation, but if you are one of those who do, take it separately from calcium. It is best absorbed on an empty stomach but it can cause stomach upset so doctors recommend taking it with your meals or between meals with a small snack.

Calcium is not the only substance that can interfere with iron absorption. Coffee and tea bind with iron and can make you absorb less than you should. Vitamin C makes you absorb iron better.

Most experts say you will still absorb more than you lose even if you take your supplements at the "wrong" time.

B-vitamins can be somewhat activating, it is best to take a multivitamin in the morning or afternoon.

Minerals such as calcium and magnesium that serve as natural muscle relaxants can be taken in the evening to ensure a good night’s sleep.

Here are some other vitamin and mineral supplement tips:

Calcium carbonate should be taken right after a meal
Iron supplements should be taken on an empty stomach
B complex vitamins can be taken with food if the B complex vitamins make you feel queasy
Don't take vitamins with alcohol
Take iron, calcium and other minerals separate from each other for optimal absorption. If you are taking these nutrients for prevention purposes I would not worry about it as much as if you are using them therapeutically such as to treat osteoporosis or anemia. Calcium and iron will compete with each other for absorption in the GI tract. Women treating both anemia and osteoporosis should take their iron in the morning with their multivitamin, and take calcium throughout the rest of the day. Problems with multiple mineral digestion may be more of a stomach acid issue.
Individual amino acid therapies like tryptophan or lysine as the amino acids will compete with other amino acids in your food. Most amino acids used therapeutically are best taken on an empty stomach.
Supplements designed to reduce inflammation in the gastrointestinal tract are best taken away from food.
Enzymes used therapeutically for pain reduction such as bromelain should be taken away from food, mainly because the enzymes otherwise will work more on digesting your food than reducing inflammation.

When in doubt, read the label. Most vitamin and supplement manufacturers will tell you on the label how to best use their product.

You may be wondering what you should drink to help your body absorb these nutrients. You do need to drink some type of beverage in order to get the vitamins down; otherwise, you may develop acid reflux or possibly have a hard time keeping them down. When taking vitamins of any kind, it's best to avoid taking them with soda, which can affect your body's ability to absorb vitamins because sodas contain high amounts of sugar, caffeine and aspartame. Some options include:

Pure water. If you have a hard time drinking plain water, try adding a few slices of lemon or cucumber or???
Vegetable Juice. Be aware that not all store-bought juices are healthy; some brands contain added sweeteners. Look for 100% vegetable juice.
Fruit Smoothie. A strawberry banana smoothie is a healthy, thick drink. This is a very satisfying beverage that is loaded with antioxidants.

Depression and Obesity

2010-07-26T13:29:00.000-07:00

In a study from the March 2010 issue of Archives of General Psychiatry researchers examining the relationship between obesity and depression among over 50,000 subjects found that obese people had a 55% increased risk of developing depression over time and those suffering depression experienced a 58% increased risk of becoming obese.
Awareness of this relationship could lead to early detection, prevention and co-treatment for those at risk.
Daily exercise helps to lift the spirits and boost the metabolism and promote an over all sense of well-being, two valuable prevention tools.

Ask your doctor...

2010-05-24T13:23:00.000-07:00

...can I kick the blood pressure meds to the curb? Studies show that you don't always need prescription medications to lower your blood pressure.

If you've been diagnosed with high blood pressure (a systolic pressure — the top number — of 140 or above or a diastolic pressure — the bottom number — of 90 or above), you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication. Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective.

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.
If you have prehypertension (systolic pressure between 120 and 139 or diastolic pressure between 80 and 89), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
Avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. Most healthy adults need only between 1,500 and 2,400 milligrams (mg) of sodium a day. But if you have high blood pressure, aim for less than 1,500 mg of sodium a day. Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and more than two a day for men. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.
Remember ask your doctor before making any changes to your medications or starting an exercise program.
See you in the gym!!!
LLAP

Saturday Morning Pilates...

2010-05-06T22:02:00.000-07:00

...We will be working the core at 7 am on Saturday, May the 15th and 22nd at the So. Pasadena/San Marino YMCA. Start your morning off and set the tone for the day with an energizing core work out.

From the clinic: Stretching

2010-05-06T08:13:00.000-07:00

Stretching and range of motion exercises are fundamental to a successful cardiorespiratory program. There is evidence that indicates that flexibility training contributes to enhanced muscular relaxation improved range of motion, improved muscular balance, enhanced speed of movement and reduced recurrence of injury.
Here are some stretches:

Piriformis Stretch

The piriformis muscle can be very troublesome and cause symptoms of sciatica including pain radiating down the leg. Stretching this muscle will keep it supple and prevent it impinging on the sciatic nerve.

Lay on the floor on your back and cross the right ankle over the left knee
Grip the thigh of your left leg and pull the knee towards you, lifting the foot off the floor
Pull the knee further towards you to increase the stretch
Hold for between 10 and 30 seconds

Outer Hip Stretch

Stretching the muscles of the outer hip such as tensor fascia latae and also the Iliotibial band can be effective in treating runners knee.

Lay on the floor on your back
Cross the right foot over the left knee, keeping the right knee bent
Use your left hand to pull the right knee across your body
Hold for between 10 and 30 seconds

Plantar Fascia Stretch

Stretching the fascia which runs under the arch of the foot can be a useful part of treatment for plantar fasciitis.

Sit on the floor with the knee bent and the heel on the floor
Pull up on your toes to stretch the arch of the foot
Hold for between 10 and 30 seconds

Show your knees some love

2010-04-18T11:59:00.000-07:00

So often I hear from clients and others that they have had to curtail or eliminate certain activities because of "knee pain". My first question is always, have you had a diagnosis? The answer to that question is, almost always, no. My second question is, do you do leg work to strengthen the muscles that support the knees? Once again the answer to that question is almost always, no.
A knee injury can affect any of the ligaments, tendons or fluid-filled sacs (bursae) that surround your knee joint as well as the bones, cartilage and ligaments that form the joint itself. Because of the knee's complexity, the number of structures involved, the amount of use it gets over a lifetime, and the range of injuries and diseases that can cause knee pain, the signs and symptoms of knee problems can vary widely.
If you have new knee pain that isn't severe or disabling, a good rule of thumb is to try treating it yourself first. This includes resting, icing and elevating the affected knee, and sometimes using nonsteroidal anti-inflammatory drugs to reduce pain and inflammation. If you don't notice any improvement in three to seven days, see your doctor or a specialist in sports medicine or orthopedics.
I have learned through personal experience the value in strength training for the legs. Simply put, weak leg muscles allow movement in the knee joint that can cause injury.
Squats, lunges, leg press and leg curls are but a few exercises that when executed properly will strengthen the muscles that support your knees.
Knowledge is power. If you are having pain, get a diagnosis. If you have a diagnosis, you know exactly what you are dealing with and what your options are. From there you and your doctor, physical therapist and trainer can put together a program to get you back on the road to recovery and possibly back at the activities you thought you would no longer be able to do.

hGH and you

2010-04-10T12:01:00.000-07:00

Human growth hormone gets busy while you sleep. That awesome training session you had today will set in motion physiological adaptions in your body while you rest....
Human Growth Hormone (HGH or hGH) is the most abundant hormone produced by the pituitary gland. Growth Hormone is known to be critical for tissue repair, muscle growth, healing, brain function, physical and mental health, bone strength, energy and metabolism. In short, it is very important to just about every aspect of our life!There are three major factors that affect the production and release of the human growth hormone by your body.

Exercise: Resistance training offers one of the most influential environments for exercise induced growth hormone release (EIGR). The major factors that determine how much an increase is produced are load and frequency.
When we lift heavier loads at a greater frequency (less rest time) we cause our bodies to release greater amounts of growth hormone. Resistance training programs that utilize many large muscle groups at once tend to elicit the greatest growth hormone release as more total muscle fibers are called into play. With endurance training, the release of growth factor depends on intensity, duration, frequency as well as the type of exercise performed. Exercise performed above the lactate threshold for at least 10 minutes will create the greatest growth hormone release both during exercise and for the 24 hour period afterward. Endurance training however, when taken too far, can actually cause a decreased effect on growth hormone release. When it lasts for longer periods of time.

Sleep: Most of the secretion of the human growth hormone in your body happens while you are asleep, especially before midnight. Growth hormone secretion can be triggered by a number of natural stimuli, the most powerful of which are sleep and exercise. ... One hour of sleep before midnight is worth two hours after.
Diet: Eat small high quality balanced meals with adequate protein.
Meal timings: The Chinese have a saying, eat breakfast like an emperor, lunch like a king and supper like a pauper.

Developing a habit of exercise combining resistance training and cardiovascular activity will boost the production of your own human growth hormone.

"Abs" From The Clinic

2010-04-07T15:26:00.000-07:00

Part three of the, Vanity muscle series. The abdominal muscles are a group of 6 muscles that extend from various places on the ribs to various places on the pelvis. They provide movement and support to the trunk, often called the core. These muscles also assist in the breathing process, postural support and defining the form. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.
From deep to superficial the abdominal muscles are:

Transversus Abdominis - the deepest ab muscle wraps around the torso, creating an effect similar to a back support belt and has a tremendous effect on body posture.
Internal Obliques are a pair of ab muscles, residing on each side of the torso. They have a tremendous affect on posture and are involved in, among other things, rotation and lateral flexion of the spine.
External Obliques are also located on either side of the torso and affect body posture to a lesser degree and are involved in rotation and lateral flexion of the spine.
Rectus Abdominus also known as the six pack is the most superficial of the abdominal muscles and like the external obliques is affects posture to a lesser degree.

When performing exercises for the abdominal muscles such as crunches and leg raises, the back should be rounded.
See you in the gym!!!

"Pecs" From The Clinic

2010-03-29T11:25:00.000-07:00

Part dux of the vanity muscles. Pectoral muscles along with the biceps and abdominal muscles are sometimes called vanity muscles because they are the most visible and therefore garner the most attention. Push ups and chest press are among some of the most popular exercises for the pectoral muscle group.

When executing a push up, support yourself face down on the ground with arms extended, hands shoulder width (or wider) apart and feet touching or slightly apart.

Inhale and bend the elbows to bring the rib cage close to the ground without arching the low back.
Push back up to complete arm extension.
Exhale at the end of the movement.

Varying the tilt of the chest focuses the work on different parts of the pectorals:

Feet higher isolates the clavicular head of the pectoralis major.
Chest higher isolates the inferior part of the pectoralis major.

Varying the width of the hands focuses the work on different parts of the pectorals:

Hands wider isolates the lateral part of the pecs.
Hands closer together isolates the sternal head of the pecs.

I like the dumbbell chest press as it is safer, offers a greater range of motion, stretches and isolates the working muscles.
Triceps and anterior deltoid muscles are worked as well to a lesser degree.

Inhale to prepare and exhale as you extend the arms vertically.
Once the are fully extended, perform an isometric contraction and pull the weight back to your starting position as you inhale to prepare for your next rep.

Allow adequate recovery, 24-48 hours.

"Bi's" From The Clinic

2010-03-22T13:50:00.000-07:00

Biceps are one of our, "vanity" muscle groups and the bicep curl is the most common exercise for building those muscles, using any type of resistance i.e.… dumbbells, barbells, resistance bands, cables or machines.

Feet should be approximately a shoulders width apart and engage the abdominal muscles on the exhalation. Inhale to prepare and exhale on the exertion.

Keep the elbow pinned at the hip and slowly flex your fist toward your shoulder with no added momentum.

Slowly lower, the weight to the starting position and repeat for the desired number of reps and sets.For a little extra, "pop" rotate the wrist, "out" at the top of the motion.

Work safely through the entire range of motion. If you can not execute the full range of motion decrease the weight.

Allow 48 hours for recovery. Back next week with another tip. See you in the gym!!!

Weekend Riding

2010-03-15T14:20:00.000-07:00

The weather this past weekend was perfect for riding. The Saturday ride to Bonelli Park was great.
Our group latched on to the Montrose lite group until we splintered off to push on for Bonelli. The pace was friendly enough that I actually took a pull and jumped off the front with a couple of other lads in the sprint zone!! At least that is the way it played out in my private Idaho.
My energy levels were decent through most of the ride (must have been the secret fuel). Though I was ready to be done, a bit before I was actually done.
Still learning how to use the Power tap, this was going to be a great ride to get some Power Tap data!!!
There was a mountain bike race at Bonelli so there were lots of dirty riders about!!!
As usual I was faster than none on the hills!! Call me the sweeper!
Thankfully every one got back safe with skin and bikes intact, one flat tire, one beating by a CAT 3 on St. Vincents and one irate motorist, life is good.
Sunday we hit the Whittier Narrows. Good low intensity bike ride. Highlights included road-kill bunny hopping, gnats and guys with side-ways hats;-} and speaking of aromas...there are aromatic pockets along the LA River where the air is truly special indeed!!!
Energy was off a bit (no secret fuel...hmm) but a friend with power bars is a friend indeed;-}
It took a great deal of discipline not to follow my nose and pull into Lucky Boys for a, breakfast burrito, pit-stop on the last leg of the return.
Next week...secret fuel, Power Tap and maybe Lucky Boys if the calorie gods deem me worthy!

Fitness on the road

2010-03-15T12:32:00.000-07:00

Fail to plan, plan to fail...One of my favorite sayings. Why let business or vacation travel destroy your fitness schedule and eating habits and leave you feeling unhealthy when you return.

With a little research and advance planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.
There is no excuse for not finding places to exercise when every city has a great staircase, stadium or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby and ask how many of your destinations are within walking distance. If you have ventured to the mountains, ask for a map of local hiking trails.
Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.
If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tubing. Both are lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.

With the exercise tube and a prearranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Your personal trainer can design a program to fit your specific needs. Numerous magazines and websites offer workout instructions for each body part as well.

Plan a specific time each day or every other day to do your strengthening and cardiovascular routines, remember that the 20 to 60 minutes you spend working out each day is for you.

Nutrition Road Tips

Always drink plenty of water, particularly if you’re flying.
Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.
Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.

Beat the cold and flu season

2010-02-22T20:09:00.000-08:00

Could regular exercise be your first line of defense in
the cold/flu season?
Although there has been some debate about the effects of exercise on immunity, a new study suggests that being active may actually reduce the number of colds people get each year.
Researchers from the University of South Carolina in Columbia surveyed 547 healthy adults at regular intervals over the course of one year.
Participants noted both their activity levels and the number of colds they had experienced. For this study, moderate or vigorous exercise was defined as anything more strenuous than a walk, including household chores and leisure activities.
The average adult will suffer through two to five colds per year.
However, study participants who reported being most active had 25 percent fewer colds than those who were the least active.
The caveat to this study is that previous research has demonstrated that too much or too little exercise can have an adverse effect on the immune system, which could up one's risk of developing a cold.
Marathon runners, for example, appear to be more likely to develop a cold in the week immediately following a race than non-runners.
The key is to strike the right balance between exercise, good nutrition and adequate sleep.
Source: Medicine & Science in Sports & Exercise, 2002; 34, 1242-1248

Knees and running

2010-02-08T12:48:00.000-08:00

There is mounting evidence that running properly is good for your body, including your knees.

Although there are dueling studies there is a consensus: Inactivity is not good for the joints. The leading hypothesis is that running conditions your cartilage to the pounding and acts as a partial guard against arthritis.
Here are some suggestions to optimize your running:

Have your gait analyzed by a sports medicine physician. You could learn to make minor adjustments that could prevent injury and strengthen your knees.
Attend a runners clinic. Experts will video tape your running and examine it.
Have your joints evaluated by a physician.
Learn good mechanics. Regular core conditioning will foster good body mechanics by stabilizing the pelvis.
Get the best running shoes for your feet and change them every 500 miles.
Don't run on non-compliant surfaces.
Don't increase the volume of your running by more than 10% a week and restrict your longest run to no more than 30% of your weekly total of miles.
Monitor your recovery; take note of pain and discomfort and treat it.
Maintain proper BMI, eat a healthy diet and do strength training.

To yolk or not to yolk....

2010-01-11T14:21:00.000-08:00

...according to the USDA, the egg yolk has been getting a bad rap!
Full of important nutrients, especially the fat-soluble vitamins and essential fatty acids( EFA's), the egg yolk contains most of the nutrients in an egg. Egg whites contain far fewer nutrients.

The yolk contains the majority of the copper, nearly all of the calcium, iron, folate, and B6, and 100% of the vitamins A and E, 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K, 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the panthothenic acid, between 50% and 80% of the copper, manganese, and selenium.

Eating the whites without the yolk diminishes the effect of the protein that you're eating. You need a complete amino acid spectrum to fully utilize the protein that you're digesting. Since the yolk contains the majority of the essential amino acids, you are short changing your results by eliminating them.
If you don’t have a history of elevated cholesterol, it probably won’t hurt to eat one or two egg yolks or whole eggs on a daily basis. If you have an elevated cholesterol level or a history of heart disease, it’s best to avoid eating egg yolk more than two to three times a week and use an egg substitute on alternate days. It’s even more important to reduce consumption of high fat and processed foods that contain hidden saturated fats if you’re concerned about heart health. Those hidden fats are much more likely to adversely affect cholesterol levels than eating a few egg yolks.
Train smart and eat smart. Go ahead, live a little on the edge enjoy, a yolk!!!

Pushin too hard?

2009-12-26T16:52:00.000-08:00

Happy New Year one and all. 2K9 was rife with mostly good stuff and just enough not so good stuff to make me really appreciate the good stuff. Here I am going into a new year, hopefully armed with the knowledge gained from mistakes of last year.

There are some things I can do nothing about so, a pox on those things. But there are some things I can control. My fitness is one of those things. Although I am still, "faster than some and slower than most" becoming slower than everyone is not a goal I hope to achieve. After reading a list of over training indicators it became apparent that over training is an issue I need to tackle in 2010.
Here are some notable red flags :

Plateaus within your workouts and race results
Inability to sleep even though you are physically and mentally fatigued
Not able to wake up without the assistance of an alarm
Feeling heavy and lethargic when you wake up
Decreased desire to train at any level of intensity
High resting heart rate in the morning even after a day of low intensity workload
Inability to finish an easy workout without feeling like the effort was hard
High heart rate while exercising at a low intensity
Appetite and other natural desires are reduced
Increased desire for simple sugar
Loss of more than 5 pounds of body weight within a week
You get angry easily over even small issues

If you are experiencing more than three of these issues, welcome to the world of over training. You may be on course for experiencing some long term effects of over training fatigue.
If this sounds like you, you can either ignore the signs and wear yourself down further or you can evaluate your program and make some changes to get back on a productive course.
Here are a few things you can do to reverse this trend:

Create and follow a periodized training program
Maintain a detailed workout journal
Maintain a detailed food journal
Maintain a body analysis spreadsheet

Train smart, work hard and recover harder. Have a successful 2010.

Successful weight control

2009-12-04T14:25:00.000-08:00

Eating less, or cutting back on fat in your diet, won’t keep the weight off. What you really need is a good balance between the number of calories you consume and the number you burn. And the only way to do that is to exercise.

By exercising, you can lose weight while you eat more calories than if you simply went on a diet. Regular physical activity is much more effective at keeping the weight off in the long run than any diet.
Aerobic exercise not only elevates your metabolism while you’re exercising, but it can also keep it elevated even after you’re done, depending on how long and how strong you exercise.
Your muscles burn calories during physical activity. What you may not know is that your muscles also burn calories when your body is at rest. Increase your muscle mass, and you’ll be increasing your body’s capacity to burn calories both during activity and at rest.If you’re just getting started, begin with as little as 15 minutes of low-impact aerobics three times a week. Gradually increase to 30 minutes of moderate-intensity aerobic activity four times a week.
Follow a moderate low-fat diet and an exercise program that combines aerobic activity and strength training. That’s the key to losing weight—and keeping it off.
Begin slowly with exercises you find comfortable and build as your body becomes accustomed to the activity level. Don’t start out too hard or too fast, or you may injure yourself or quit before you’ve done yourself much good.
And remember, you can’t lose weight overnight. Set a realistic weight-loss goal for yourself—like 1 to 2 pounds a week—eat healthy and get going on a program of regular physical activity

No resolutions

2009-12-04T13:33:00.000-08:00

Tricks to help avoid holiday weight gain:

The five-foot rule: Get a diet coach, which can be a friend or family member, to help you stay away from forbidden foods at a party. Tell yourself to keep five feet away from sweet temptations and ask a friend to signal you (by holding up five fingers) when you move in too closely.

Mentally prepare: Before you get to a party, visualize all the foods and create a mental plan to divide your 12-inch plate into three-inched size circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within the circle for each food group. If you like turkey and ham, fit a little of both in one circle.

Drink plenty of water: Before you get to the party and at the party.

Don’t skip meals: Skipping breakfast and lunch will likely lead to overeating in the evenings.

Take fewer bites of treats you enjoy: Don’t eliminate your favorite treats completely, but only take a few bites of your favorites.

Practice portion control: Think kid-sized portions

Keep your mouth busy: The more you talk, the less you’ll eat.

Take breath mints or chewing gum: The fresher your mouth, the better your chances of staying away from chips, chocolates and garlic dip.

Exercise to relieve stress and burn off holiday treats: Even a quick 10 minute workout will burn calories and lift your spirits. Push ups, crunches, lunges and squats are quick and easy and require no equipment or a trip to the gym. Drop down and give me 10 each!!!! A short brisk walk, bicycle ride or similar activity with family or friends can help eliminate holiday stress.

Stay on track and stay motivated: Having a friend, family member or personal trainer can often provide the motivation and accountability to ward off post holiday scale shock.

Why wait? Take the initiative now and you won't have to worry about weight loss in 2010. Recruit family, friends and neighbors to work out with you. Learn about making healthier food choices.
A healthy lifestyle is a gift that keeps on giving for years. Enjoy a healthy, happy and prosperous new year.

Live Long And Prosper

TDF

2009-11-27T22:24:00.000-08:00

Tour de Foothills. I enjoyed the ride this year. Instead of trying to catch and stay with the big dogs this little dog just paced himself and was surprised to find I was not a wrung out lifeless lycra clad potato sack as I took on Baldy Road. The SAG stop at the top of the climb was still stocked with chocolate chip cookies as I arrived so this made for a good enough place for a quick pit stop. I rolled out armed with a back up water and my cookie. Life was good (until that cookie hit my stomach, note to self: cookie bad!!!) But at least it was time for the payoff fast descent!! The traffic lights were a mild annoyance, but when rides give me lights, I practice baiting skills, I'm easily amused.Traded pulls with a guy on a Pinerello back to the finish line extravaganza that wasn't and waited for my wing man to roll in. The food was better this year but the non vegetarian lasagna had, shall we say, a dearth of what makes it non vegetarian, just say'n... All said and done I finished the 62 mile ride in under four hours with only one SAG stop and stayed awake during movie night with the wifey later. Looking forward to next year.... No stops.
Faster Than Some Slower Than Most....

Spinning 101

2009-11-19T08:31:00.000-08:00

The Spinning program has five basic movements and three hand positions. Unlike typical group exercise classes, where the choreography is endless, the core movements of the Spinning program do not change.

Spinning is for strengthening the cardiovascular system (heart and lungs) and to train our bodies to burn stored fat for fuel. If your goal is muscle hypertrophy, hit the weight room.

Ladies. Unless you are spinning with a great deal of resistance over a lots of time, you need not fear, you will not develop Russian power lifter thighs!!

Cycling shoes and heart rate monitors are very useful tools if you are serious about training and not just sweating. Shoes enable you to incorporate the proper leg muscles and heart rate monitors let you know precisely where your work effort is. If you goal is to target fat, harder is not necessarily better.

Recovery

2009-11-06T18:40:00.000-08:00

Having a difficult time working adequate recovery into my program. Taking this weekend to do nothing. This will be a challenge as I can hear the voices calling, go long.

Core exercises for improved balance and stability

2009-11-01T17:48:00.000-08:00

Did you know that "core" muscles include the muscles in your pelvis, lower back, hips and abdomen? To get these muscles to work in harmony, leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Whats your favorite core exercise?

Work the core!!!

Exercise guidlines

2009-11-01T17:07:00.000-08:00

For the average healthy adult to maintain health and reduce the risk of chronic disease:

Do moderately intense cardio 30 minutes a day, five days a week or do vigorously intense cardio 20 minutes a day, 3 days a week. To lose weight or maintain weight loss 60-90 minutes of activity may be necessary.

Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Live Long and Perspire

Breathing

2009-10-31T15:46:00.000-07:00

Do you breathe using your diaphragm when exercising? That can sometimes be the difference in relaxing the mind and body to get through that last rep or finish that final sprint to the coffee shop ahead of the pack. Getting oxygen to the exercising muscles is key.