Saturday, December 31, 2011

Undergroundfitness Combine Training


Underground Fitness
Our combine training program will help you prepare for all aspects of the High School Combine.  We will teach proper technique and prepare you physically to help shave time, increase jumping power and add reps to your bench press.
The six tests include:
  • Vertical: measures muscular strength and power of lower body
  • Broad Jump: measures explosive leg strength and power
  • 40 yard Dash: a test used to measure 1st step quickness, acceleration, and top end speed.
  • Bench Press : a test for upper body strength
  • Pro-Agility Shuttle: Test for multi-directional skills
  • 3 Cone Shuttle: test of agility, including speed, quickness, flexibility, change of direction and body control

Thursday, December 29, 2011

Personal Trainer does yours stack up

As a personal trainer, it is my responsibility to increase my client's body confidence, maintain proper form to ensure safety and educate each person on the benefits of strength training. Every time a client makes the commitment to arrive at our facility for their workout, they are placing their trust in our facility and our abilities to guide them through a challenging and safe session. Each person arrives with different abilities and experiences; a personal trainer needs to be able to adjust to the age and stage of the individual. A personal trainer will demonstrate discipline and motivate you to treat your body, the one and only one you have, with respect.
As you begin to train on a regular basis with a personal trainer, each session will build upon the previous session. The trainer will teach you how to mentally prepare for the workout. When beginning work with a personal trainer after being away from training, there are natural fears and insecurities that can arise. It is natural to feel unsure or intimidated by the gym environment. Each week, as strength increases and clients develop a "can do" attitude, confidence will increase. In addition, if there is a weakness due to injury, a client may become more aware and do proper stretches or exercises on a daily basis as needed to help work through the injury.
Proper form is important, especially when working at an intense level. It is recommended to use machines that movements regarded as compound movement exercises. Compound movements recruit from many muscle groups at the same time. The primary benefits of properly working multiple muscle groups are maximizing the calories being used and the creating lean muscle tissue. The more muscle in our bodies, the more oxygen-rich blood will be created. It is easy to speed up or make adjustments in your body to get through a rep, especially when training on your own. If you work with a personal trainer who is dedicated to a specific protocol, the risk of injury will be diminished as you train slow and use proper form. You will learn to want to do the workout the proper way, in order to achieve your health goals.
Everyone knows that they "should" workout to maintain health and well-being, mentally and physically as we age. It is never too late to start strength training; the older we are, the more we gain from maintaining and increasing lean muscle tissue. Mentally, it is a proven fact that exercise reduces stress levels and is an important component of health and vitality. Wherever you put your attention, will result in a positive outcome; if you focus your mental strength on getting stronger muscles and work with a personal trainer to get that needed intensity... you will get stronger.
Working with a personal trainer taught me that I will always strength train. I knew early on that I would always want to "feel" strong... physically, mentally and emotionally. The positive benefits that I have received over the years continue to renew my commitment to strength training. I am amazed at the human body and how it "wants" the right stuff... so I treat every day as the new day that it is and make it the best it can be.

Real Talk

Every time you step into the gym work hard to do better than the day before and set goals and work hard to accomplish them

Wednesday, December 28, 2011

Hard Work

Great workout today with some division 1 football players Underground Fitnesss striving to make people better one day at a time

Monday, November 28, 2011

Training

A training should always train with there heart and not there pocket

Thursday, November 3, 2011

Training

Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.
Arnold Schwarzenegger

Burn More Calories

A morning workout will boost your metabolic rate so you burn more calories throughout the day

Wednesday, November 2, 2011

In the Grind

Back to back workout this morning biked 8 mikes followed by a mile run first on since the Dr. released me felt great

Wednesday, October 19, 2011

HARD WORK

Successful people don’t let their past get in the way of where they’re going. They don’t let roadblocks keep them from reaching their dreams. They use them as fuel for the fire, to feed their never-say-die attitude.

BELIEF

Belief in yourself and your potential is everything. It can mean the difference between passion, attitude, perseverance, drive, commitment – or just reserving yourself to your current position in life. It can mean the difference between giving it everything you’ve got or just letting the chips fall where they may. That is the very mindset that separates successful people and those who whine and complain that they “never get a break” or about what they don’t have

NEVER QUIT

If you’ve lost your way and all you want to do is quit, I have something to tell you.
I know it is easy to quit, but
When things seem the darkest, hope can give you light – you just have to believe

Tuesday, October 18, 2011

HARD WORK PAYS OFF

http://youtu.be/tDZhlgI4gMc

Health Benefits of Exercise and Physical Activity

  • Reduce the risk of premature death
  • Reduce the risk of developing and/or dying from heart disease
  • Reduce high blood pressure or the risk of developing high blood pressure
  • Reduce high cholesterol or the risk of developing high cholesterol
  • Reduce the risk of developing colon cancer and breast cancer
  • Reduce the risk of developing diabetes
  • Reduce or maintain body weight or body fat
  • Build and maintain healthy muscles, bones, and joints
  • Reduce depression and anxiety
  • Improve psychological well-being
  • Enhanced work, recreation, and sport performance

Health Benefits of Exercise and Physical Activity

  • Reduce the risk of premature death
  • Reduce the risk of developing and/or dying from heart disease
  • Reduce high blood pressure or the risk of developing high blood pressure
  • Reduce high cholesterol or the risk of developing high cholesterol
  • Reduce the risk of developing colon cancer and breast cancer
  • Reduce the risk of developing diabetes
  • Reduce or maintain body weight or body fat
  • Build and maintain healthy muscles, bones, and joints
  • Reduce depression and anxiety
  • Improve psychological well-being
  • Enhanced work, recreation, and sport performance

Benefits of Strength Training

  • Increased muscular strength
  • Increased strength of tendons and ligaments
  • Potentially improves flexibility (range of motion of joints)
  • Reduced body fat and increased lean body mass (muscle mass)
  • Potentially decreases resting systolic and diastolic blood pressure
  • Positive changes in blood cholesterol
  • Improved glucose tolerance and insulin sensitivity
  • Improved strength, balance, and functional ability in older adults

KIDS AND STRENGTH TRAINING

 If your child is ready to participate in organized sports or activities such as baseball, soccer, or gymnastics, it is usually safe to start strength training. A child's strength-training program shouldn't just be a scaled-down version of an adult's weight training regimen. A trainer who has experience in working with kids should design a program for your child and show your child the proper techniques, safety precautions, and how to properly use the equipment.
Kids as young as 7 or 8 years old can usually do strength-training activities (such as pushups and sit-ups) as long as they show some interest, can perform the exercises safely, and follow instructions. These exercises can help kids build a sense of balance, control, and awareness of their bodies.
Specific exercises should be learned without resistance. When proper techinique is mastered, small amounts of resistance (body weight, band, or weight) can be added. In general as kids get older and stronger, they can gradually increase the amount of resistance they use. A trained professional can help your child determine what the appropriate weight may be.

Sunday, September 25, 2011

Ice Bath Do They Really Work (I Use Them And Love Them)

Ice baths: “lab fatigue” vs. “real fatigue”

September 24th, 2011
Ice baths after a hard workout are very popular, but the evidence for them has always been a little shaky. A group of British researchers (including a pair from the English Institute of Sport) have just published a major meta-analysis in the British Journal of Sports Medicine that adds a couple of interesting insights. The analysis covers 14 different studies with a total of 239 athletes.
What I found most interesting is the following distinction they decided to make:
For the purpose of this review, exercise will be subdivided into two categories: ‘eccentric exercise’ that refers to the stress caused from exercise incorporating high mechanical stress (eg, eccentric contractions) and ‘high-intensity exercise’ that refers to stress caused from exercise with a high metabolic cost as well as some elements of eccentric muscle contractions (eg, repeat sprint sports).
It’s well known that the best way to induce muscle soreness is with eccentric muscle contractions, particularly unfamiliar ones. So most lab experiments involving muscle soreness involve simple things like lowering a dumbbell or stepping off a box over and over — it may not be exhausting, but it sure leaves you sore. The problem is, this isn’t the kind of damage that most athletes are interested in recovering from — they’re interested in recovering from training sessions that feature familiar but intense exercise.
So is there a difference between the two? Yes: the meta-analysis found dramatically stronger effect on recovery from “high intensity exercise” than from “eccentric exercise.” It’s worth noting that only two studies looked at the latter, while 12 looked at the former. Still, it offers a possible explanation for why so many athletes believe ice baths help them in training, while lab studies of eccentric exercise continue to find ambiguous results.
Speaking of results, what were the overall conclusions? I quite like the use of forest plots to give a quick visual sense of the overall data. Here are the results for perceived recovery from muscle soreness, with each dot representing a study result (some studies appear more than once for results at 24, 48, and 72 hours after exercise, which is why there are more than 14 dots). Dots to the right of the thick line mean that the ice bath group recovered more quickly; dots to the left of the line indicate that the control group recovered more quickly:

Looks pretty convincing, eh? Unfortunately, the picture is a bit muddier if you look at an objective measure like creatine kinase in the blood (a marker of muscle damage), though there’s still a statistically significant effect in favour of ice baths:
Same goes for recovery of strength:
In the end, we’re still plagued by the fact that it’s impossible to placebo-control an ice bath study. The perceived soreness results do look encouraging, but it’s hard to rule out the effects of the fact that most of the subjects probably expected to feel better when they had the ice bath. By no means is the science settled here yet.
Which brings us to another point that’s currently being hotly debated in scientific and athlete circles (as commenter Rich pointed out last time I blogged about ice baths): If inflammation is part of the body’s adaption response to stress, and ice baths reduce inflammation, does that mean ice baths reduce your adaption to hard training? Interestingly, the lead author of the current study, Jonathan Leeder of the English Institute of Sport, commented on this question in an EIS press release last year:
“There’s evidence to suggest that if you constantly decrease the stress in training that the body won’t adapt, so long term use of a recovery technique, such as an ice bath, should be reviewed to avoid any detrimental effects on performance and to ensure that these techniques have their biggest impact when needed during competition” [Leeder] adds.
But is there really evidence to back this hypothesis up? Here’s what Leeder and his co-authors say in the peer-reviewed BJSM:
It has, however, been suggested that the inflammatory response is critical for optimal repair of damaged tissue. Although the mechanisms of training adaptation are not fully understood, it may be detrimental to reduce the commonly accepted damage-repair-adaptation model by diminishing the inflammatory response; however, there is a lack of evidence to support this. This raises the question of whether frequent or habitual use of strategies designed to reduce inflammatory responses can be detrimental for elite athlete adaptation to training.
So that’s where we’re at: no one really knows whether repeated ice baths have a practically significant effect on reducing adaption to training. From what I understand, the English Institute of Sport has been advising its athletes to avoid ice baths after routine sessions during heavy training phases, but to incorporate them during tapering and competition. In other words, periodize your recovery protocols so that you maximize adaption during training periods and maximize recovery during competition periods. Does this work? Maybe we’ll find out at next year’s Olympics!

ShareThis

  1. September 24th, 2011 at 15:44 | #1
    There is a few articles I have read about the stress/adaption factor that ice baths take away. There is another side to think about also, most athletes use ice baths to recover their muscle, but when I submerse into ice water the body will redirect some blood away from the muscle towards the vital organs as a way to protect it, like the heart. So if you had stressed the cardiac system then you may well have a great recovery for the heart, but if your intend was recovery of the muscle then you are taken blood away from the muscle when you would probably want more blood there. Ice baths may play a role between races where fast recovery is important, it is a choice you have to make when to use it. There is a very similar argument with using antioxidants for recovery in that the body needs to adapt to the stress to get stronger before you help it along.
  2. jroundel
    September 24th, 2011 at 18:35 | #2
    Interesting stuff there are just so many variables and possibilities. I mean you could say on the other hand that recovery from one workout to the next is as important as letting the inflammatory response work itself out naturally. What if using the ice bath recovered you quicker for your next workout so that you could get a greater stimulus whereas that may not have been possible with a slower recovery? I guess more of a long term study would be required, just a thought.

Sunday, September 11, 2011

Ten Best Foods to Eat Frequently for a Terrific Health Kick...

If optimal health is your goal, there's no getting around your diet. Your physical health is a direct reflection of what you put into your body, and how you live your life in general. Pre-packaged processed foods may be convenient, but cooking from scratch using fresh unprocessed ingredients is an absolute must if you want to improve your health.
The term "superfood" has become something of a marketing buzzword in recent years, and many processed food products will boast such ingredients. But don't be fooled. Processing tends to denature nutrients, so what you end up with is typically a far inferior version compared to the real thing.
Your best bet is to simply stick with the originals, meaning whole organic foods.
Below is a list of my top 10 best superfoods—whole foods that offer a wide range of essential nutrients that can easily be integrated into a balanced diet. Aim to incorporate as many of these foods into your diet on a daily or weekly basis, and you'll be off to a great start. Keep in mind that all of the foods on this list should be organic or wild.

# 1 Organic Pastured Eggs, Preferably Raw

Free-range or "pastured" eggs are a relatively inexpensive and amazing source of high-quality nutrients that many people are deficient in, especially high-quality protein and fat. A single egg contains:
  • Nine essential amino acids
  • One of the highest quality proteins you can find. Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones
  • Lutein and zeaxanthin (for your eyes)
  • Choline for your brain, nervous- and cardiovascular systems
  • Naturally occurring B12
Ideally, you'll want to eat your eggs raw, or as close to raw as possible, such as soft-boiled or poached. I currently have four raw egg yolks nearly every morning over a bed of dehydrated vegetable pulp left over from my juicing, along with some red onions and a whole avocado. I discard the egg whites as I struggle with kidney damage; a result of having my mercury filling removed improperly, so I must limit my protein intake and in my view, the egg yolks are exponentially superior to the whites. If you chose to use egg whites, please don't eat them raw unless you also consume the egg yolks, otherwise you risk developing a biotin deficiency.
As long as you have a good source for fresh organic eggs, you need not worry about salmonella if you choose to eat them raw. About 10 years ago I did an analysis using US government data that showed you would have to eat about 30,000 eggs before you encountered one egg with salmonella, and this was with conventional eggs. Pastured chickens are much healthier than factory farmed chickens and have a far lower risk of these types of infections.
To find free-range pasture farms, try your local health food store, or go to http://www.eatwild.com or http://www.localharvest.org.

# 2 Kale

Kale is an inexpensive cruciferous vegetable that can help ease lung congestion, and is beneficial to your stomach, liver, and immune system. It's an excellent source of multiple vitamins and other nutrients, including:
Vitamin A Vitamin B Vitamin C
Calcium Lutein (helps protect against macular degeneration) Zeaxanthin (helps protect against macular degeneration)
Indole-3-carbinol (may protect against colon cancer) Iron Chlorophyll

# 3 Raw Grass-Fed Organic Kefir or Yoghurt

Adding kefir or yoghurt made from grass-fed raw milk is an excellent way to boost your immunity and increase your daily energy. Kefir is a traditionally fermented food that is chockfull of healthful bacteria (probiotics). In ancient times, food preservation was accomplished through lacto-fermentation, a process that adds a host of beneficial micro-organisms to food. This makes them easier to digest, and increases the healthy flora in your intestinal tract.
The bacteria that make the kefir or yogurt consume most of the lactose in milk, which can be a problem for someone with insulin resistance.
The importance of maintaining healthy balanced gut flora simply cannot be overstated. Far from simply helping your body to better digest and assimilate your food (which they do very well), probiotics influence the activity of hundreds of your genes, helping them to express in a positive, disease-fighting manner. Friendly bacteria also train your immune system to distinguish between pathogens and non-harmful antigens, and to respond appropriately. This important function prevents your immune system from overreacting to non-harmful antigens, which is the genesis of allergies.
Probiotics can even help to normalize your weight, and lack of beneficial bacteria in your gut may play a significant role in the development of type 2 diabetes, depression and other mood disorders, and may even contribute to autism and vaccine-induced damage.
Please beware that pasteurized products will NOT provide you with these health benefits, as the pasteurization process destroys most of the precious enzymes and other nutrients. In addition to beneficial probiotics, traditionally fermented kefir also contains:
Beneficial yeast Minerals, such as magnesium Essential amino acids (such as tryptophan, which is well-known for its relaxing effect on the nervous system) Complete proteins
Calcium Vitamins B1, B2, and biotin (B7) Vitamin K Phosphorus

Maintaining adequate vitamin B intake is important to maintain optimal function of your kidneys, liver and nervous system, which in turn helps promote healthy looking skin, boosting energy and promoting longevity. Kefir's ample supply of phosphorus -- the second most abundant mineral in your body -- helps utilize carbohydrates, fats, and proteins for cell growth, maintenance and energy.
A great way to obtain kefir is to make it yourself. It's easy to do using a starter culture and raw grass-fed milk. While raw grass-fed organic yoghurt has many similar immune-boosting benefits, kefir contains several major strains of friendly bacteria not commonly found in yogurt:
  • Lactobacillus Caucasus
  • Leuconostoc
  • Acetobacter species, and
  • Streptococcus species

# 4 Raw Organic Almonds

Just be sure you avoid making the mistake of consuming nuts that are heated commercially as the fats they contain are perishable and will be damaged when they go through this type of processing. A new 21st century concern is pasteurization. For the last four years, nearly all commercial vendors of almonds are required to pasteurize them before sale.
Back in September 2007, the U.S. Department of Agriculture (USDA) issued a requirement that virtually all almonds had to be "pasteurized" after a couple of salmonella outbreaks in 2001 and 2004 were traced back to raw almonds. However, raw almond growers fought back, and in August 2010, the U.S. Court of Appeals for the District of Columbia Circuit overturned a lower court decision that prevented California almond farmers from challenging the USDA regulation. John Vetne, the attorney representing the almond farmers, has stated:
"We are pleased that the Appeals Court rejected USDA's argument that courthouse doors are closed to farmers. We now intend to demonstrate to the federal district court that USDA acted outside of authority granted by Congress when it denied California almond growers a consumer market for raw almonds."
This is indeed a great turn of events, as almonds are an excellent healthy whole food source as long as they're RAW. Raw nuts contain mostly polyunsaturated and monounsaturated fats, which are good fats that promote healthy cholesterol levels. And they have zero trans fats, as long as they're processed properly (such as dehydration, NOT pasteurization).
Almonds in particular are rich in phytochemicals; plant components that promote heart and vascular health. They're a great source of:
Vitamin E Magnesium Protein Fiber
Potassium Calcium Phosphorus Iron

Pasteurized almonds, however, are neither "raw" nor healthy. Even the use of the term "pasteurized" is used in a misleading way, because according to the Almond Board of California (ABC), no heating is used during the pasteurization process, but rather a process referred to by the FDA as "terminal gas sterilization" using propylene oxide—a highly toxic flammable chemical compound, once used as a racing fuel before it became prohibited for safety reasons. It's an epoxide, which is not GRAS (generally recognized as safe for human ingestion). So, make sure your almonds are truly raw, and have not been sterilized/pasteurized, even if you have to call the company to verify.
Fortunately there are exemptions for small sellers and it is possible to find truly raw unpasteurized almonds if you search hard enough. I personally eat about two pounds a week.

# 5 Wild Alaskan Salmon

I have vigilantly warned against eating fish, as virtually all fish these days contains dangerously high levels of mercury and other toxic contaminants. If it wasn't for the health risks posed by this contamination, fish in general would be among my absolute most recommended foods for their outstanding nutritional benefits, including high levels of omega-3 with DHA and EPA, which most people are desperately lacking in their diets.
However, there are still some exceptions, and wild Alaskan salmon is one of them, as long as its purity can be verified. This was so important to me personally; I did loads of research to find a trusted source that passed third-party testing by an independent lab.
I typically have pure wild Alaskan salmon one or two times a week as it is an excellent source of:
  • Essential animal-based omega-3 fats (EPA and DHA)
  • Astaxanthin and other antioxidants
  • High-quality protein

# 6 Avocado

Avocados are an excellent source of healthful raw fat, which most Americans are seriously deficient in. They also provide close to 20 essential health-boosting nutrients, including:
  • Fiber
  • Potassium (more than twice the amount found in a banana)
  • Vitamin E
  • B-vitamins
  • Folic acid
In addition, avocados enable your body to more efficiently absorb fat-soluble nutrients, such as alpha- and beta-carotene and lutein, in other foods eaten in conjunction. I eat a whole avocado for breakfast every morning.to increase my calorie intake without increasing my grain carbohydrates.

# 7 Organic Coconut Oil

Half of the fat content in coconut oil is lauric acid—a fat rarely found in nature—that could easily qualify as a "miracle" ingredient because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties.
Additionally, the naturally occurring saturated fat found in coconut oil also has some amazing health benefits, such as:
Promoting heart health Supporting immune system health Providing you with an immediate energy source
Promoting weight loss Supporting a healthy metabolism Supporting the proper functioning of your thyroid gland

Your body sends medium-chain fatty acids directly to your liver to use as energy. This makes coconut oil a powerful source of instant energy to your body, a function usually served in the diet by simple carbohydrates. Additionally, research has demonstrated that, due to its metabolic effect, coconut oil also increases the activity of your thyroid. And you've probably heard that a sluggish thyroid is one reason why some people are unable to lose weight, no matter what they do…
Perhaps one of the most interesting benefits of coconut oil is its potential to ward off, or perhaps even treat, dementia. According to research by Dr. Mary Newport, ketone bodies—an alternative fuel for your brain which your body makes when digesting coconut oil—may offer profound benefits in the fight against Alzheimer's disease.
Furthermore, Dr. Newport believes the benefits of ketone bodies may also extend to a number of other health conditions, including:
Parkinson's disease Huntington's disease Multiple sclerosis Amyotrophic lateral sclero­sis (ALS or Lou Gehrig's disease)
Drug resistant epilepsy Brittle type I diabetes Insulin resistance and type 2 diabetes Improved recovery after heart attack

Coconut oil is the ideal choice for all types of cooking. In fact, it's the only oil stable enough to resist mild heat-induced damage. So, whenever you need an oil to cook or bake with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. Even though I don't fully recommend frying foods, if you must fry, by all means use coconut oil -- it's your smartest choice. I typically have one to two tablespoons of coconut oil several times a week.

# 8 Whey Protein Concentrate

Whey protein, a by-product of milk and cheese, was promoted for its health benefits as early as 420 B.C. These days, evidence continues to mount in favor of whey, which is often referred to as the gold standard of protein.
Whey protein has been linked to a variety of health benefits, including:
Helping your insulin work more effectively, which helps maintain your blood sugar level after a meal -- This is important as research suggests lowering your blood sugar levels after meals may be more beneficial for your health than lowering fasting blood sugars. Promoting healthy insulin secretion, which is imperative for optimal health. This is one of the foremost reasons for avoiding sugars and grains, as overconsumption of grains and sugary foods has a negative impact on both, and is a prime factor in developing type 2 diabetes.
Helping to promote your optimal intake of proteins, fats, carbohydrates, vitamins, and minerals needed for your overall wellness. Helping you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine.
Supporting your immune system, as it contains immunoglobulins. Maintaining blood pressure levels that are already within the normal range.

As you age, your body gradually loses its ability to produce critical amino acids -- the essential proteins you need for energy production, immune actions and protein buildup in your muscle. Therefore, the need to supplement with these amino acids increases with age, and increases even more in times of high physical stress, like after a workout, or when recovering from injury or illness.
Whey protein concentrate (not to be confused with the far inferior whey protein isolate) is an ideal choice as it's a rich source of amino acids.
It's also the best food for maximizing your glutathione levels as it provides all the raw materials for glutathione production (cysteine, glycine and glutamate). Glutathione is your body's most powerful antioxidant and has even been called "the master antioxidant." It is a tripeptide found inside every single cell in your body.
When shopping for a whey protein, focus on quality! A high-quality whey protein must be:
  • Cold pressed
  • Derived from grass-fed cows
  • Free of hormones
  • Chemical-free
  • Free of artificial sweeteners and sugar
Beware that many commercially-available whey protein powders are significantly damaged and nutritionally deficient due to over-processing. Some popular brands of protein powder may even contain dangerous levels of heavy metals. A 2010 Consumer Reports' test showed that three of the 15 protein drinks tested contained risky levels of arsenic, cadmium, and lead, so do your homework!

# 9 Raw Organic Grass-Fed Butter

Butter made from raw organic grass-fed milk can be a very healthy part of your diet. (For sources of raw butter, visit www.realmilk.com.) I typically have anywhere between a half a pound, to a pound of raw organic grass-fed butter per week.
It's an excellent source of high-quality nutrients, including:
Vitamins, such as vitamin A, needed for a wide range of functions, from maintaining good vision to keeping the endocrine system in top shape, and all the other fat-soluble vitamins (D, E and K2), which are often lacking in the modern industrial diet. Trace minerals, including manganese, chromium, zinc, copper and selenium (a powerful antioxidant). Butter provides more selenium per gram than wheat germ or herring. It's also an excellent source of iodine.
Healthful fats, including short- and medium-chain fats, which support immune function, boost metabolism and have anti-microbial properties, as well as the perfect balance of omega-3 and omega-6 fats, and arachidonic acid, which is important for brain function, skin health and prostaglandin balance. Conjugated Linoleic Acid (CLA), a compound that gives excellent protection against cancer and also helps your body build muscle rather than store fat.
Glycospingolipids, a special category of fatty acids that protect against gastrointestinal infections, especially in the very young and the elderly. Wulzen Factor, a hormone-like substance that prevents arthritis and joint stiffness, ensuring that calcium in your body is put into your bones rather than your joints and other tissues. The Wulzen factor is present only in raw butter and cream; it is destroyed by pasteurization.

# 10 Green Vegetable Juice

Juicing your vegetables is a great way to make sure you're getting sufficient amounts of veggies in your diet. Raw vegetable juice teems with valuable and sensitive micronutrients that become damaged or destroyed when the juice is pasteurized, so avoid the store-bought versions and juice your own instead. Raw juice can be likened to a "living broth." It is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes that go straight into your system without having to be broken down.

I have a quart of vegetable juice every day unless I am travelling because it helps me radically increase my vegetable intake. The benefits of raw organic vegetable juice are numerous. For example, it can help:
  • Promote weight loss
  • Boost your immune system by supercharging it with concentrated phytochemicals. Raw juice also contains biophotonic light energy, which can help revitalize your body.
  • Increase energy. When your body has an abundance of the nutrients it needs, and your pH is optimally balanced, you feel energized. Since it can be utilized by your body immediately, those who juice report feeling the “kick” of energy almost instantly.
  • Support brain health. People who drank juices (fruit and vegetable) more than three times per week, compared to less than once a week, were 76 percent less likely to develop Alzheimer’s disease, according to the Kame Project.
I have previously written an extensive guide to juicing, which I highly recommend reading to help you get started. One important factor to keep in mind is that, since vegetable juice is very perishable, it's best to drink all of your juice right after you make it. However, if you're careful, you can store it for up to 24 hours with only moderate nutritional decline

What to Eat Before, During and After Exercise

An interview with sports dietitian Christine Rosenbloom, PhD, RD, CSSD.
Reviewed by Louise Chang, MD

Whether you're a "weekend warrior" trying to stay fit or an athlete training for a marathon, what you eat can affect how you perform. Eating right can give you the edge to help energize your workout or reach that 26th mile. But which foods are best for fitness activities, and which should you avoid? With so many sports drinks, bars, powders, and supplements to choose from, how do you know which are best? Or can you skip the expensive supplements and get everything you need from a well-planned diet?
For answers to these questions and more, WebMD turned to sports nutrition expert Christine Rosenbloom, PhD, RD, CSSD, author and nutrition professor at Georgia State University in Atlanta.


What is the best thing to eat before exercising for energy and endurance?

Fueling exercise requires quality carbohydrates, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for a quick energy source. Protein is needed to build and maintain muscles and for healthy blood cells. Blood cells deliver nutrients and oxygen to working muscles.
Foods provide the gas to the body’s engine, and fluids provide the water to your body’s radiator. Without these crucial fuels and fluids, your body will have a hard time performing at its best.

Is there an ideal pre-sport or exercise meal?

The ideal pre-sport meal has five characteristics:
1. Low fat
2. Moderate in carbohydrates and protein
3. Low fiber
4. Contains fluids
5. Made up of familiar, well-tolerated foods.
The pre-game meal is not the time to try a new food. A grilled chicken sandwich or a slice of cheese pizza might fit the pre-game meal description, but stay clear of the fried food (including french fries), greasy burgers, and soft drinks.

Why is it so important to drink plenty of liquids during exercise?

Not only does being well hydrated improve your performance, it can save your life. Water acts as your body’s cooling system; without sufficient water during exercise your body temperature can reach dangerously high levels.
The best way to stay hydrated is to drink plenty of fluids with meals and drink about two cups (16 ounces) of water two hours before exercise. Monitor your hydration status through two simple measures:
  • Weigh yourself before and after exercise and replace lost weight with 2 cups of fluids for each pound lost.
  • Check the color of your urine. When you're hydrated, your urine will be a light straw color.

Is it better to stay hydrated with sports drinks or plain water?

Recreational athletes can drink water for hydration. But if you're exercising for more than 60 minutes in hot, humid conditions, sports drinks provide not only fluid, but carbohydrate and sodium. Sports drinks are also a good choice if you play team sports like soccer or football, especially when the temperature and humidity are high. If you are a heavy sweater, a sports drink might be preferable to water.

Tuesday, September 6, 2011

Thank God

Two great training session today thank god for giving me the ability to help others improve their health

Monday, September 5, 2011

Hard Work

Head to the store to pick up some extra equipment then off to train

Sunday, August 28, 2011

Thursday, August 25, 2011

There is a BIG difference between testing your strength and building strength.

Most programs will provide detailed weights, percentages, etc., regarding your work sets, but the warm-up sets are an after-thought. This is NOT something that can be overlooked, especially if you're looking to improve maximal strength! When I worked in a "regular" health club, I witnessed the same warm-up by almost every single person! 135 for 10-15 reps, then 185 for 8-10 reps, etc., etc. If you're looking to train with maximal weights, the worst thing you can do is perform too many reps in your warm-up! This will only fatigue you for the sets that "count". Don't get me wrong -- this doesn't mean you should jump right into your work sets without performing any warm-up sets; but, the key is to perform multiple sets of low reps in your warm-up. This will "save you" for the heavy sets. FYI, if you're someone who routinely performs 10-15 reps with your initial warm-up sets; be prepared to get instantly stronger the day you switch to low rep warm-up sets. On average, I've seen 10-20lb. increases on max lifts when people switch to this "low rep" method...TRUST ME on this one!
Here's a quick look at how I warmed up last week before benching. My three work sets were 350 x 3, 2, 2.
After performing a "general warm-up" to increase body temperature and some specific stretches, I hit the bench. Here's the warm-up:
135x5, 185x3, 225x3, 275x2, 315x1, 335x1
As you can see, I only performed 15 TOTAL reps in six sets. I handled heavy enough weight so that my work sets didn't feel heavy...and the speed of my work sets/reps improved with each set because my muscles weren't fatigued from performing too many warm up reps.
   If you're that guy that asks people to spot you all the time, only to have the weight crash down on your chest - as you proceed to attempt rep after rep - while the poor spotter has to perform max-effort shrugs, rows and curls to prevent the weight from splitting you in half... YOU SUCK AT LIFE! Oh yeah, you're definitely weak, too! Seriously though, have you ever noticed that the people who fit my above description are NEVER jacked?! The reason being is if you regularly perform "forced reps", you never know how much weight you're actually lifting yourself! And if increasing strength is your goal, proper progression is key! It doesn't matter if you perform your max-effort exercises "Louie Simmons-style" (where you attempt to break records each week), or you map out your exact percentages ahead of time; the bottom line is that if you don't know exactly how much weight you lift each week, you can't progress! And please don't be fooled by the spotter who says, "Dude, I barely helped you; that was ALL YOU." Think about this... how hard is it to shrug/upright row an empty barbell? It's not hard at all, regardless of who you are! So even if the spotter isn't 'killing himself', he can easily still be giving 45 pounds of 'help' while spotting someone on the bench. Bottom line is that it's NOT "all you" if someone is giving you (minimum) 45 pounds of help on any exercise!

Testing your Strength, instead of Building it

There is a BIG difference between testing your strength and building strength.
One of the biggest mistakes I see - especially among high school and college kids - is that they test their strength each week, instead of focussing on building it. I used to see this scene every Monday when I worked in the health club setting -- A bunch of skinny high school kids walk in the gym (wearing wife beaters); they do the classic "triceps stretch" for about 2 seconds each arm, then they throw 135 pounds on the bench. On average, they bang out 4-6 reps each. Then they throw on 185. The bar free-falls down onto their concaved chests as their legs flop around like fish out of water; by the grace of God, many of the kids are able to squeeze out one painful-looking rep. Then, every single week, 225 pounds gets thrown on the bar. Most of you probably know how the story ends. Every single kid gets crushed by the weight, then they repeat the process one or two more times - (while getting crushed worse each time) - before moving onto the next exercise. This takes place, week after week, month after month, year after year... with the exact same weights! In other words; kids who "test" their strength in this fashion always end up with the same "test results"!
Building strength requires more volume than just one "set" in which you get buried! Generally speaking, you want to perform multiple sets of low reps with 75% - 95% of your 1RM. Make sure you have a plan before heading to the gym and you're progressing each week. And make sure you're being honest regarding your 1RM when working with percentages! If you base your weights on a false 1RM, your training weights are going to be too heavy, which will lead to forced reps...and hopefully you now know how I feel about forced reps!

Wednesday, August 24, 2011

Eating Healthy

Eating healthy:
  • Lowers disease risks
  • Increases productivity
  • Gives you more energy
  • Makes you stronger
You probably think eating healthy is expensive. I’ll be honest — it is. But there are tricks to spare your savings account and keep it low cost. Here are sixteen ways to eat more healthy while keeping it cheap.
What is Healthy Food? Before we start, let’s define healthy food. It consists of:
  • Protein. The building blocks of muscles, needed for strength.
  • Fat. A balanced intake of omega 3, 6 & 9.
  • Veggies. All kinds, especially green fibrous veggies.
  • Fruit. Full of vitamins.
  • Water. 1 liter per 1000 calories you expend.
  • Whole grain food. Oats, rice, pasta, breads, …
On with the tips.
1. Switch to Water. I drank huge amounts of soda daily for more than 15 years. Then I started Strength Training and switched to water:
  • It’s healthier
  • It’s cheaper
Quit the soda & drink water. Take a bottle wherever you go.
2. Consume Tap Water. Check the price of water on your tap water bill. Now check the price of bottled water. Quit a difference, isn’t it? So why are you buying bottled water?
  • Cleaner? Not necessarily.
  • Better taste? No, simply a matter of Adaptation.
Bottled water companies get their supply from the same source you do: municipal water systems. It’s like selling ice to Eskimos. If you don’t trust the quality of tap water, filter it yourself. I use a Brita Pitcher. One $7 filter cleans 40 gallons water.
3. Eat Eggs. I always have eggs at breakfast:
  • Full of vitamins
  • High in proteins
  • Low in price
Don’t believe the Eggs & Cholesterol myth. Dietary cholesterol is not bound to blood cholesterol. Want to make it cheaper? Buy a chicken.
4. Eat Fatty Meats. Fatty meats are cheaper & more tasty than lean meats. You think it’s not healthy? Check the Fat Myths:
  • Fat doesn’t make you fat, excess calories do
  • You need a balanced intake of fats: omega 3, 6 & 9
I’m on the Anabolic Diet, I buy beef chuck instead of sirloin.
5. Get Whey. The cheapest source of protein. 70$ for a 10lbs bag lasting 4 months. Nothing beats that. Use whey in your Post Workout Shake to help recovery.
6. Tuna Cans. Canned tuna is cheap & contains as much protein as meat. Alternate tuna with eggs, meat & whey. You’ll easily get to your daily amount of protein.
7. Buy Frozen Veggies. I mostly buy frozen veggies:
  • Take less time to prepare
  • You don’t waste money if not eaten in time
  • Can be bought in bulk for discounts & stored in your freezer
If you can afford fresh veggies, then do it. I go frozen.
8. Use a Multivitamin. Pesticides lower the vitamin levels of your fruits & veggies. Two solutions:
  • Buy organic food. Expensive.
  • Use a multivitamin. $10 a month.
Choose what fits your wallet best. I take the multivitamin.
9. Fish Oil. Omega-3 is found in fish oil. Benefits of omega-3 consumption include:
  • Lowered cholesterol levels
  • Decreased body fat
  • Reduced inflammation
You need to eat fatty fish 3 times a week to get these benefits. Time consuming & expensive, I know. Try Carlson‘s Liquid Fish Oil with Lemon flavor. One teaspoon daily. You’ll be ok.
10. Buy Generic Food. The box might be less attractive, it’s certainly more attractive to your wallet. Brand-name food will always be more expensive. You’re paying for the name. Get real. Food is food. Go generic.
11. Buy in Bulk. Think long-term. Buying in bulk is more expensive at the cashier, but cheaper in the long run:
  • Gets you discounts
  • Saves time
  • Saves car fuel
Invest in a big freezer. Buy meats & veggies in bulk and freeze them.
12. Go to One Grocery Store. This grocery store is cheaper for meat, that grocery store is cheaper for veggies, the other grocery store is cheaper for fish… How many grocery stores are you going to, trying to find the cheapest food? Think!
  • Time is money. Stop losing a day shopping.
  • Cars don’t run on water. Lower your fuel expenses.
I get all my food in a big grocery store near my place. It hasn’t the cheapest price for all foods, but it saves me time & fuel.
13. Make a Plan. A classic, but worth repeating. Everything starts with a plan.
  • Make a list of what you need
  • Eat a solid meal, don’t go hungry
  • Go the grocery, get what’s on your list & get out
No need to take your partner or kids with you. This is not a recreational activity. Just get your food & get back home.
14. Take Food To Work. Ever counted how much money you throw away buying food at work daily? Start preparing your food for the day on waking up:
  • Get up earlier
  • Eat a solid breakfast (like Scrambled Eggs)
  • Prepare your food for work in the meanwhile
Total time 30 minutes. No stress during the day about what you’ll be eating & you get healthy food while sparing money.
15. Eat Less. This one is obvious. The less you eat, the lower your grocery bill. If you’re overweight, get on a diet. Your health & bank account will thank you.
16. Don’t Buy Junk Food. The last one. Stop buying anything that comes out of a box, it’s:
  • Unhealthy
  • Expensive
If you actually find junk food that is cheaper than whole food, think long-term. Health implications

Saturday, August 13, 2011

Love This

“You can be guided with the path to succeed,
but only you can do what it takes to achieve success.”

Wednesday, August 10, 2011

Summer Flip-Flops May Lead to Foot Pain

Summer Flip-Flops May Lead to Foot Pain

INSERT DESCRIPTIONFlip-flops can be bad for your feet and legs. (Bill Cunningham/The New York Times)
Flip-flops are a mainstay of summertime footwear, but they can be painfully bad for your feet and legs, new research shows.
Researchers from Auburn University in Alabama studied the biomechanics of the flip-flop and determined that wearing thong-style flip-flops can result in sore feet, ankles and legs.
“We found that when people walk in flip-flops, they alter their gait, which can result in problems and pain from the foot up into the hips and lower back,” said Justin Shroyer, a biomechanics doctoral student who presented the findings to the recent annual meeting of the American College of Sports Medicine in Indianapolis.
For the study, the researchers recruited 39 college-age men and women and asked them to wear flip-flops or athletic shoes. They then had them walk a platform that measured vertical force as their feet hit the ground. A video camera measured stride length and limb angles.
Flip-flop wearers took shorter steps and their heels hit the ground with less vertical force than when the same walkers wore athletic shoes. People wearing flip-flops also don’t bring their toes up as much as the leg swings forward. That results in a larger angle to the ankle and a shorter stride length, the study showed. The reason may be that people tend to grip flip-flops with their toes.
Mr. Shroyer notes that he himself owns two pairs of flip-flops, and the research doesn’t mean people shouldn’t wear them. However, flip-flops are best worn for short periods of time, like at the beach or for comfort after an athletic event. But they are not designed to properly support the foot and ankle during all-day wear, he notes.

Tuesday, August 9, 2011

Crossfit For Athletes Good or Bad U Be The Judge

I'm going to preface my answer by saying that I have nothing against crossfit for the general fitness population. I know many police officers, fire fighters and weekend warriors who love the quick, challenging workouts associated with crossfit. I will also take Crossfit gyms over "carpet & chrome" health clubs any day of the week!!! But, with that being said, I am not a fan of Crossfit for high school, college or pro athletes. Here's why...
There are a bunch of reasons why crossfit isn't optimal for athletes, but my biggest problem with crossfit for athletes is that there is no specific focus to their workouts; it's a "Jack of all Trades" type of mentality. I've seen crossfit workouts that consisted of 20 meter sprints, 30-rep sets of snatches, high rep 'kipping' pull-ups, squat jumps and handstand push-ups. This type of training isn't optimal for athletes because athletes need to develop specific physical attributes to excel at their sport.
crossfit_pic
For example, football players need to develop maximal strength, explosive power, speed, agility, mobility, specific endurance, etc. BUT, the "catch" is that they don't need to develop every attribute equally. The key is knowing when, how much and how often to train each attribute. Dave Tate spoke about this topic at a seminar at my gym a few years back; he used a great analogy that I still love to use today. He compared training to going out to dinner. When you go out to dinner, you'll have a few appetizers, a main course and dessert. You don't go too crazy on the appetizers because you want to save room for your main course. You really stuff yourself on the main course because that's what you went out to dinner for in the first place. Then, you may or may not have dessert, depending if you have 'room' or not. Here's how the "dinner analogy" compares to training athletes... Let's take a football player/wide receiver as our example: a wide receiver should look at speed/agility as their "main course" in training. Maximal strength and mobility will probably be two of the "appetizers" for most NFL receivers. Hypertrophy training/bodybuilding methods may be "dessert" for some of the skinnier bastards in the NFL. For lineman, max strength and explosive power will most likely be the "main course" of their training, while sprinting and agility will be two of their appetizers, etc. Hopefully you get my point. Simply put, every athlete needs to focus on improving different attributes (during different times of the year) in order to excel at their sport. They must first define these attributes and then define the order of importance on their specific "training menu" during different phases of the training year.
The problem with crossfit is that EVERYTHING is the "main course" -- aerobic endurance, maximal strength, strength endurance, jump training, anaerobic circuits, Olympic lifting, etc. This is like going out to dinner and ordering steak, tofu, pancakes, sushi, ravioli's and cereal -- THERE'S JUST TOO MUCH RANDOM FOOD TO DIGEST!! And you know what happens when you eat too much random foods that don't mix well together? ...YOU PUKE!
Hmm, sounds kinda like a crossfit workout!?
The bottom line is that when you try and train for everything, you usually end up with nothing. If you want to get to a high level in any sport, you must focus your training on things that will specifically help you with the physical demands of your specific sport.

-Joe D.

Power Training

Your body needs a variety of nutritional building blocks to build cartilage, muscle, and bone. So eating well and taking the right supplements is necessary. But it isn't sufficient. To grow muscle and bone, the body needs work. Muscles grow in response to the demands that are placed on them. Bones grow in response to the stress that a muscle exerts on it. Without that muscular stress, neither the muscle nor the bone will grow. And, unless pushed, the body simply stops building cartilage after a certain age.

I say, "unless pushed", because serious resistance training (e.g. weight training) does seem to be effective, as long as the building blocks are present. The right kind of weight training triggers a release of growth hormone that tells your body to put those materials to work. It then builds muscle, bone, and even cartilage.

Somewhere along the line, I read that cartilage only grows when growth hormone is present. And growth hormone levels tend to drop off as we age--much more so if we don't engage in the kinds of vigorous activities we used to do as kids. And from personal experience, I know that my knees improved after a serious bout of weight training.

Monday, August 8, 2011

We Have To Stop The Bleebing Ourselves

According to the National Institutes of Health, more than 65 percent of American adults are overweight or obese. The obesity rate has been climbing steadily over the last several years. Carrying extra weight increases the chances of developing serious health problems, such as heart disease, stroke, certain kinds of cancers, as well as diabetes.
The incidence of Type 2 diabetes in our country is increasing also, in correlation with the rise in obesity. The American Diabetes Association estimates about 21 million people have diabetes, with another 54 million people diagnosed with pre-diabetes. Pre-diabetesis a condition in which fasting blood glucose levels are elevated, but not yet to the level indicated for Type 2 diabetes.

Obesity and Insulin Resistance

Type 2 diabetes is associated with insulin resistance. Insulin is an important hormone that delivers glucose (sugar) to our cells. When a person is overweight, the cells in the body become less sensitive to the insulin that is released from the pancreas. There is some evidence that fat cells are more resistant to insulin than muscle cells. If a person has more fat cells than muscle cells, then the insulin becomes less effective overall, and glucose remains circulating in the blood instead of being taken in to the cells to be used as energy.

Cutting The Fat Cuts The Risk

Studies have shown that it can make a big difference if people work to lose only 5 to 7 percent of their body weight. For many people, this works out to about 7 to 10 pounds. Even if someone already has diabetes, losing a moderate amount of weight can dramatically slow the progression of the disease. Blood pressure and cholesterol levels also benefit when just this small percentage of body weight is lost.
It's not just how much people weigh, but also where they carry the weight, that put them at greater risk for health problems. People who carry more weight around their waist -- an "apple-shape" -- are more likely to suffer from obesity related problems than someone who is "pear-shaped," or carries more weight in their hips and thighs.

Live Healthier, Live Longer

Other health risks associated with being overweight or obese include: gall bladder problems, certain types of arthritis, GERD (gastroesophageal reflux disease), pulmonary diseases such as sleep apnea, or diseases of the liver. The scales are certainly tipped in favor of losing weight and living a healthy lifestyle. So many serious diseases can be prevented or at least delayed by moving towards a more normal weight.

Kids Fitness

Fitness for Kids

Through physical activities, kids learn about sportsmanship, setting goals, meeting challenges, teamwork, and the value of practice.
Keep in mind your child's age and developmental level, natural abilities, and interests. Between the ages of 6 and 8, kids are sharpening basic physical skills like jumping, throwing, kicking, and catching. Some kids enjoy doing this in organized sports teams, but non-competitive leagues are best for younger kids. Show your support by coaching your child's team or cheering from the stands on game days.
Kids 9 to 12 years old are refining, improving, and coordinating skills. Some become even more committed to a sport while others drop out as competition heats up and level of play improves.
It's OK if a child isn't interested in traditional sports, but it's important to find alternative ways to be active. Encourage a child who doesn't like soccer, basketball, or other team sports to explore other active options, like karate, fencing, golf, bicycling, skateboarding, and tennis.

Preventing Problems

Kids who participate in sports are at risk for injuries, so be sure yours wear the appropriate protective equipment, such as a helmet and protective pads when roller-blading. Kids who specialize in one sport are also at risk of overuse injuries, including stress fractures and joint injuries.
A child with a chronic health condition or disability should not be excluded from fitness activities. Some activities may need to be modified or adapted, and some may be too risky depending on the condition. Consult your doctor about which activities are safe for your child.
Kids who enjoy sports and exercise tend to stay active throughout their lives. And staying fit can help improve self-esteem, maintain a healthy weight, and decrease the risk of serious illnesses such as high blood pressure, diabetes, and heart disease.
If your child refuses to play or interact with peers, or complains of pain during activity, talk with your doctor.
Reviewed by: Mary L. Gavin, MD

Family Fitness Helps Kids

Kids this age need physical activity to build strength, coordination, confidence, and to lay the groundwork for a healthy lifestyle. They're also gaining more control over how active they are.
School-age kids should have many opportunities to participate in a variety of activities, sports, and games that fit for their personality, ability, age, and interests. Brainstorm with your kids on activities that feel right. Most kids won't mind a daily dose of fitness as long as it's fun.
The National Association for Sports and Physical Education recommends that school-age kids:
  • get 1 hour or more of moderate and vigorous physical activity on most or all days
  • participate in several bouts of physical activity of 15 minutes or more each day
  • avoid periods of inactivity of 2 hours or more

Fitness at Home

Many parents and kids think of organized sports when they think of fitness. Though there are many advantages to signing a child up for the softball team, practice and games once or twice a week will not be enough to reach activity goals. In addition, parents can no longer rely on physical education in schools to provide enough physical activity for kids.
Here are some ways to keep your kids moving at home:
  • Incorporate physical activity into the daily routine. From household chores to an after-dinner walk, keep your family active every day.
  • Allow enough time for free play. Kids can burn more calories and have more fun when left to their own devices. Playing tag, riding bikes around the neighborhood, and building snowmen are fun and healthy.
  • Keep a variety of games and sports equipment on hand. It doesn't have to be expensive — an assortment of balls, hula-hoops, and jump ropes can keep kids busy for hours.
  • Be active together. It'll get you moving and kids love to play with their parents.
  • Limit time spent in sedentary activities, such as watching TV, going online, and playing video games.
When you have exhausted the possibilities at home, take advantage of local playgrounds and athletic fields. Make family fitness outings part of your regular routine. Let family members choose an activity — go hiking, ice skating, or try out the rock-climbing gym. Anything goes, as long as everyone can participate.
You can help show your kids that exercise is important by regularly exercising yourself.

Saturday, August 6, 2011

Bromelain Helps The Body

Bromelain is a natural anticoagulant that works by breaking down the blood-clotting protein fibrin. This may help to explain why results of at least two clinical trials suggest that the enzyme can help to improve the symptoms of angina and thrombophlebitis. As well as thinning the blood, bromelain alsothins mucus, and thus maybe of benefit to asthmatics and people suffering from chronic bronchitis. There is also evidence that bromelain can trigger beneficial changes in white blood cells, and thus may improve immune function.However, whether or not the enzyme would be beneficial to immunocompromised people has not been established clinically. Bromelain has potentanti-inflammatory properties and therefore may be useful in promoting the healing of minor muscle injuries such as sprains and strains. Results of one study also found evidence to suggest that it can help to improve the symptoms of rheumatoid arthritis. When applied topically it may help to speed wound healing. There has also been some suggestion that bromelain has anti-cancer properties, although this has not been proven. Several recent studies have linked chronic inflammation to cancer, thus any anti-cancer action of bromelain could be due to it anti-inflammatory properties. The enzyme may also enhance the effect of the antibiotics amoxicillin, erythromycin, penicillamine, and penicillin. In a study of people with urinary tract infections,100% of participants given antibiotics in combination with bromelain and another enzyme called trypsin were cured of their infection, compared with just 46% who received antibiotics alone.

Thursday, August 4, 2011

Your Body Your Temple

   Did you know that twenty percent of the population in every state in America is obese? And 50 million people worldwide will die this year from chronic diseases due to being overweight.
   Your physical health is an important part of making your life count. I want to look at the right motivation for getting healthy – what God’s says about the importance of your body in 1 Corinthians 6:12-20 (NIV).
   God expects me to manage my body. “Everything is permissible for me, but not everything is beneficial. …I will not be mastered by anything …” (verse 12). Your body is a gift from God. He loans it to you and it’s your responsibility to manage it well. What are you doing with what He’s given you?

Wednesday, August 3, 2011

Energy and Diet

The energy stored in food is measured in terms of calories.
Technically, 1 calorie is the amount of energy required to raise the temperature of 1 gram of water 1 degree centigrade. The calorie measure used commonly to discuss the energy content of food is actually a kilocalorie or 1000 real calories. This is the amount of energy required to raise 1 kilogram of water (about 2.2 pounds) 1 degree centigrade.Different foods contain different amounts of energy -- which is why a small piece of chocolate can have many more calories than a similarly sized piece of lettuce.