Wednesday, October 20, 2010
Monday, October 4, 2010
Health Tip: Cut Down on Sodium
Health Tip: Cut Down on SodiumSuggestions for eating less salt |
(HealthDay News) -- Many foods and recipes include lots of salt (sodium), which can raise your blood pressure.
The U.S. National Heart, Lung, and Blood Institute suggests how to cut down on sodium in your diet:
- Purchase vegetables that are fresh, canned or frozen without any added salt.
- Stick to fresh meat, fish and poultry instead of processed or canned products.
- Season foods with salt-free seasonings, spices and herbs. Avoid instant pastas, rice and other foods with prepackaged seasonings.
- If you do eat canned foods, rinse the contents to wash off some of the sodium.
- Avoid prepared foods such as frozen pizzas or entrees.
- Buy lower-sodium varieties of your favorite foods.
Copyright © 2010 HealthDay. 
All rights reserved.
All rights reserved.A Fitness Fusion
A Fitness Fusion
Chere A. Lucett, NASM CPT, PES, CES
Tuesday, September 14, 2010
A Fitness Fusion
Key Points
* The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.
* Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision.
* Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model.
Traditional training versus Pilates – which method works best? Why not incorporate both? Pilates is a method steeped in history that uses the same principles as traditional forms of training, only their approach negates the traditional use of outside resistance such as hand weights in favor of body weight. In the fitness world – is there room for both? A fusion of fitness ideologies is bringing enthusiasts together in a dynamic way – are you ready to the core of the matter?
Our fitness cannot be defined by our ability to lift weights or run a mile and it can no longer sit alone in a box, controlled by traditional ideologies of what our workouts should “look” like. As our world expands through increased global connections, so too should our understanding of the bountiful world of “fitness”. There are various forms of fitness workouts that have hit the industry and complemented traditional exercise routines – one such phenomenon is Pilates.
Pilates was developed by Joseph Pilates, born in Germany in 1880. As history shows, Joseph Pilates was born with physical ailments which he spent his life working to restore his health and body conditions. The legend of his method points to his work at an English internment camp during World War I, where he worked to help patients rehabilitate war injuries. Later, in 1923, he immigrated to New York where he opened a Pilates studio and incorporated his methodology which he termed “contrology”. This method utilized a series of exercises designed to build abdominal and body control. Over time, Pilates developed equipment that could replace him as a spotter for his clients – equipment now used such as the Cadillac and the Reformer. The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.(1)
Pilates has become a large and lucrative niche in the fitness market. Depending on what resource you read, the Pilates method focuses on a number of principles which guide individuals through exercise. Using a foundational or basic understanding, the Pilates method focuses on 8 great principles: control, breath, flowing movement, precision, centering, stability, range of motion and opposition. Pilates complements traditional training in many ways as the principles of Pilates match the objectives of an integrated, comprehensive training program, such as that given with the NASM OPT model.
Control is one of the fundamental principles focusing on controlling your body’s movement. In Pilates, this focus does not just end with the exercise; it is an all-encompassing idea, lending itself to every movement associated with the exercise, from getting on and off equipment to the initiation and ending of each movement- even the transition from one exercise to another. This attention to detail allows the exerciser to slow down and focus on overall stability, not simply the prime movers. When working with clients during traditional resistance training, we often teach our clients to focus on their movements, slow down to receive the full benefit of the exercise and work on training their endurance or stability system (the inside out approach to creating fundamental strength) first.
Breath is the second principle and teaches the benefits of consistent breathing patterns to proper muscle balance, posture and movement. Pilates teaches deep inhalation and full exhalation while moving, driving the exerciser away from shallow breathing or even holding one’s breath during exercise. The focus on breathing touches on an area of traditional fitness often overlooked. While during the Bodybuilding years, the vasalva maneuver was used to help push heavy loads, mainstream exercisers have incorporated the same poor breathing strategies during exercise. Many exercisers tend to hold their breath during exercise or use improper breathing techniques which may work against them or simply make them feel dizzy or queasy during exercise. By focusing on deep, diaphragmatic breaths, the exerciser can maintain better core control as the correct breathing techniques keep the torso stabilized. In addition, proper breathing during exercise allows our exercisers to inhibit tension and faulty movement patterns.
Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision. While traditional training may not appear to be as fluid as a Pilates workout, the focus on creating smooth and even movements during traditional resistance training helps the exerciser safely control and coordinate their movements. This is essential in helping clients avoid injury.
Precision is similar to the principle of control except there is an additional spatial awareness. In other words, precision focuses the Pilates exerciser on what, when and how muscles should be working during an exercise. This focus is a direct complement to integrated resistance training where we continually strive to minimize synergistic dominance and increase proper muscle function. Traditional ideologies ask for proper joint position and posture during exercise, focusing the exerciser to feel and control the muscles they should be using during an exercise.
Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model. Centering asks the exerciser to pull the navel to the spine, activating the deep abdominal muscles. In addition, many Pilates instructors will ask their students to pull their shoulders down and back as well as squeeze the glutes before initiating exercise. Sound familiar? Taking a cue from Pilates and understanding the leading researchers in the area of human movement, current methodologies on traditional resistance training have incorporated the centering technique.
Stability focuses on the ability to not move a part of the body while it is being challenged by another part of the body. For instance, Pilates works on creating torso stability, keeping the spine still as the arms and legs are moving. This principle directly correlates to a cornerstone of the NASM-OPT model methodology. The focus of the first phases of training is to create stability by training core and balance while incorporating movement. A strong center enables the body to move optimally. This idea has begun to infiltrate various traditional training ideologies in the hopes of preventing injury to the low back and extremities.
Range of motion refers to flexibility. Pilates emphasizes movement through the full range of motion. This principle correlates directly with traditional training as both ideologies work to increase range of motion to enhance the health of the body. Limitations in range of motion, in both worlds, need to be addressed and flexibility exercises are emphasized to keep the body moving optimally.
Opposition in Pilates uses visual imagery to help an individual use the correct muscles to move their bodies. An example would be asking a client to pull the shoulders down and raise their arms up, using the back muscles to help lift the arms rather than the arms themselves. While this principle does not seem the match the traditional training methods the root of the principle dictates that the exerciser focus on stability and proper muscle synergy. Their premise is the same as that of NASM – muscles do not work in isolation. Therefore, focusing on muscle synergies will help an exerciser learn to manipulate and control their bodies properly – enhancing results and potentially deterring injury.
While Pilates may use a different approach to exercise, the foundation of both worlds easily overlaps making both methods complementary and interchangeable. In fact, both forms of exercise can and should be used to enhance a client’s workout regime. If hitting the weight room is not a favorite past time for your clients, why not have them hit the mat for a rigorous Pilates workout? Both forms of exercise use resistance, enhance strength and stability and work to increase the physical health of the exerciser – so incorporate both into your program by substituting one “regular” training day for a Pilates day and vice-versa. Giving your clients options will help keep their exercise routines fresh and free from boredom. When we can embrace various methods of exercise, we open up our own understanding of human movement while expanding our clients’ opportunities to achieve healthy habits. Isn’t that why we’re here? Now breathe, center yourself and get training!
Chere A. Lucett, NASM CPT, PES, CES
Tuesday, September 14, 2010
Key Points
* The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.
* Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision.
* Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model.
Traditional training versus Pilates – which method works best? Why not incorporate both? Pilates is a method steeped in history that uses the same principles as traditional forms of training, only their approach negates the traditional use of outside resistance such as hand weights in favor of body weight. In the fitness world – is there room for both? A fusion of fitness ideologies is bringing enthusiasts together in a dynamic way – are you ready to the core of the matter?
Our fitness cannot be defined by our ability to lift weights or run a mile and it can no longer sit alone in a box, controlled by traditional ideologies of what our workouts should “look” like. As our world expands through increased global connections, so too should our understanding of the bountiful world of “fitness”. There are various forms of fitness workouts that have hit the industry and complemented traditional exercise routines – one such phenomenon is Pilates.
Pilates was developed by Joseph Pilates, born in Germany in 1880. As history shows, Joseph Pilates was born with physical ailments which he spent his life working to restore his health and body conditions. The legend of his method points to his work at an English internment camp during World War I, where he worked to help patients rehabilitate war injuries. Later, in 1923, he immigrated to New York where he opened a Pilates studio and incorporated his methodology which he termed “contrology”. This method utilized a series of exercises designed to build abdominal and body control. Over time, Pilates developed equipment that could replace him as a spotter for his clients – equipment now used such as the Cadillac and the Reformer. The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.(1)
Pilates has become a large and lucrative niche in the fitness market. Depending on what resource you read, the Pilates method focuses on a number of principles which guide individuals through exercise. Using a foundational or basic understanding, the Pilates method focuses on 8 great principles: control, breath, flowing movement, precision, centering, stability, range of motion and opposition. Pilates complements traditional training in many ways as the principles of Pilates match the objectives of an integrated, comprehensive training program, such as that given with the NASM OPT model.
Control is one of the fundamental principles focusing on controlling your body’s movement. In Pilates, this focus does not just end with the exercise; it is an all-encompassing idea, lending itself to every movement associated with the exercise, from getting on and off equipment to the initiation and ending of each movement- even the transition from one exercise to another. This attention to detail allows the exerciser to slow down and focus on overall stability, not simply the prime movers. When working with clients during traditional resistance training, we often teach our clients to focus on their movements, slow down to receive the full benefit of the exercise and work on training their endurance or stability system (the inside out approach to creating fundamental strength) first.
Breath is the second principle and teaches the benefits of consistent breathing patterns to proper muscle balance, posture and movement. Pilates teaches deep inhalation and full exhalation while moving, driving the exerciser away from shallow breathing or even holding one’s breath during exercise. The focus on breathing touches on an area of traditional fitness often overlooked. While during the Bodybuilding years, the vasalva maneuver was used to help push heavy loads, mainstream exercisers have incorporated the same poor breathing strategies during exercise. Many exercisers tend to hold their breath during exercise or use improper breathing techniques which may work against them or simply make them feel dizzy or queasy during exercise. By focusing on deep, diaphragmatic breaths, the exerciser can maintain better core control as the correct breathing techniques keep the torso stabilized. In addition, proper breathing during exercise allows our exercisers to inhibit tension and faulty movement patterns.
Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision. While traditional training may not appear to be as fluid as a Pilates workout, the focus on creating smooth and even movements during traditional resistance training helps the exerciser safely control and coordinate their movements. This is essential in helping clients avoid injury.
Precision is similar to the principle of control except there is an additional spatial awareness. In other words, precision focuses the Pilates exerciser on what, when and how muscles should be working during an exercise. This focus is a direct complement to integrated resistance training where we continually strive to minimize synergistic dominance and increase proper muscle function. Traditional ideologies ask for proper joint position and posture during exercise, focusing the exerciser to feel and control the muscles they should be using during an exercise.
Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model. Centering asks the exerciser to pull the navel to the spine, activating the deep abdominal muscles. In addition, many Pilates instructors will ask their students to pull their shoulders down and back as well as squeeze the glutes before initiating exercise. Sound familiar? Taking a cue from Pilates and understanding the leading researchers in the area of human movement, current methodologies on traditional resistance training have incorporated the centering technique.
Stability focuses on the ability to not move a part of the body while it is being challenged by another part of the body. For instance, Pilates works on creating torso stability, keeping the spine still as the arms and legs are moving. This principle directly correlates to a cornerstone of the NASM-OPT model methodology. The focus of the first phases of training is to create stability by training core and balance while incorporating movement. A strong center enables the body to move optimally. This idea has begun to infiltrate various traditional training ideologies in the hopes of preventing injury to the low back and extremities.
Range of motion refers to flexibility. Pilates emphasizes movement through the full range of motion. This principle correlates directly with traditional training as both ideologies work to increase range of motion to enhance the health of the body. Limitations in range of motion, in both worlds, need to be addressed and flexibility exercises are emphasized to keep the body moving optimally.
Opposition in Pilates uses visual imagery to help an individual use the correct muscles to move their bodies. An example would be asking a client to pull the shoulders down and raise their arms up, using the back muscles to help lift the arms rather than the arms themselves. While this principle does not seem the match the traditional training methods the root of the principle dictates that the exerciser focus on stability and proper muscle synergy. Their premise is the same as that of NASM – muscles do not work in isolation. Therefore, focusing on muscle synergies will help an exerciser learn to manipulate and control their bodies properly – enhancing results and potentially deterring injury.
While Pilates may use a different approach to exercise, the foundation of both worlds easily overlaps making both methods complementary and interchangeable. In fact, both forms of exercise can and should be used to enhance a client’s workout regime. If hitting the weight room is not a favorite past time for your clients, why not have them hit the mat for a rigorous Pilates workout? Both forms of exercise use resistance, enhance strength and stability and work to increase the physical health of the exerciser – so incorporate both into your program by substituting one “regular” training day for a Pilates day and vice-versa. Giving your clients options will help keep their exercise routines fresh and free from boredom. When we can embrace various methods of exercise, we open up our own understanding of human movement while expanding our clients’ opportunities to achieve healthy habits. Isn’t that why we’re here? Now breathe, center yourself and get training!
Tuesday, August 3, 2010
Was going to switch blog platform
I was thinking about switching to another blogging platform but decided not to. So now that I chose to keep this blog up and running I will stay more tuned in and not leave it to grow weeds and spider webs. Now that I finally got this thing cleared up its time to have some fun so lets get started.
Published with Blogger-droid v1.4.9
Thursday, April 8, 2010
I often hear people saying "I don't have the time to workout". Well there are 168 hours in the week and if you cant manage to take 3-4 hours per week and do some kind of physical activity then there might be some time being wasted somewhere. I think once a person finds their zone then making time will be no problem but the problem is finding that zone. I found a good quote:
"If you don’t have time to do it right,
when will you have time to do it over?"
- John Wooden
"If you don’t have time to do it right,
when will you have time to do it over?"
- John Wooden
Wednesday, March 10, 2010
Found Some Quotes about Focusing on Your Goals
Focus: Concentration is the secret of strength.
Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy. – Denis Waitley
Excellence is in the details. Give attention to the details and excellence will come. – Perry Paxton
It’s not what’s happening to you now or what has happened in your past that determines who you become. Rather, it’s your decisions about what to focus on, what things mean to you, and what you’re going to do about them that will determine your ultimate destiny. – Anthony Robbins
Our thoughts create our reality — where we put our focus is the direction we tend to go. – Peter McWilliams
Focus on where you want to go, not on what you fear. – Anthony Robbins
Don’t dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer. – Denis Waitley
I just try to concentrate on concentrating. – Martina Navratilova
I never did anything by accident, nor did any of my inventions come by accident; they came by work. – Thomas Edison
What the human mind can conceive and believe, it can accomplish. – David Sarnoff
I never see what has been done; I only see what remains to be done. – Marie Curie
Focus on your potential instead of your limitations. – Alan Loy McGinnis
It is wise to direct your anger towards problems — not people; to focus your energies on answers — not excuses. – William Arthur Ward
We can always choose to perceive things differently. You can focus on what’s wrong in your life, or you can focus on what’s right. – Marianne Williamson
Take up one idea. Make that one idea your life – think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced. – Swami Vivekananda
When you focus on being a blessing, God makes sure that you are always blessed in abundance. – Joel Osteen
All that we are is the result of what we have thought. – Buddha
You can’t depend on your eyes when your imagination is out of focus. – Mark Twain
Our life always expresses the result of our dominant thoughts. – Soren Kierkegaard
My idea of a good picture is one that’s in focus and of a famous person. – Andy Warhol
I think the one lesson I have learned is that there is no substitute for paying attention. – Diane Sawyer
When you write down your ideas you automatically focus your full attention on them. Few if any of us can write one thought and think another at the same time. Thus a pencil and paper make excellent concentration tools. – Michael LeBoeuf
Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy. – Denis Waitley
Excellence is in the details. Give attention to the details and excellence will come. – Perry Paxton
It’s not what’s happening to you now or what has happened in your past that determines who you become. Rather, it’s your decisions about what to focus on, what things mean to you, and what you’re going to do about them that will determine your ultimate destiny. – Anthony Robbins
Our thoughts create our reality — where we put our focus is the direction we tend to go. – Peter McWilliams
Focus on where you want to go, not on what you fear. – Anthony Robbins
Don’t dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer. – Denis Waitley
I just try to concentrate on concentrating. – Martina Navratilova
I never did anything by accident, nor did any of my inventions come by accident; they came by work. – Thomas Edison
What the human mind can conceive and believe, it can accomplish. – David Sarnoff
I never see what has been done; I only see what remains to be done. – Marie Curie
Focus on your potential instead of your limitations. – Alan Loy McGinnis
It is wise to direct your anger towards problems — not people; to focus your energies on answers — not excuses. – William Arthur Ward
We can always choose to perceive things differently. You can focus on what’s wrong in your life, or you can focus on what’s right. – Marianne Williamson
Take up one idea. Make that one idea your life – think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced. – Swami Vivekananda
When you focus on being a blessing, God makes sure that you are always blessed in abundance. – Joel Osteen
All that we are is the result of what we have thought. – Buddha
You can’t depend on your eyes when your imagination is out of focus. – Mark Twain
Our life always expresses the result of our dominant thoughts. – Soren Kierkegaard
My idea of a good picture is one that’s in focus and of a famous person. – Andy Warhol
I think the one lesson I have learned is that there is no substitute for paying attention. – Diane Sawyer
When you write down your ideas you automatically focus your full attention on them. Few if any of us can write one thought and think another at the same time. Thus a pencil and paper make excellent concentration tools. – Michael LeBoeuf
Tuesday, March 9, 2010
Energy Drinks
Its a lot of different kinds of energy drinks out there. Today I ran into a article by Time Magazine about energy drinks and me being a fan of BSN Endorush and VPX Sports Redline Xtreme the article caught my eye.
Apparently the main ingredient that hits you is the sugar, it does something to the reward and pleasure center of the brain which creates the expectation of more fuel on the way so the body works harder.
Well Endorush and Redline don't have sugar or at least not that much but probably more caffeine than others. That explains the crash from the drinks that are full of sugar.
Apparently the main ingredient that hits you is the sugar, it does something to the reward and pleasure center of the brain which creates the expectation of more fuel on the way so the body works harder.
Well Endorush and Redline don't have sugar or at least not that much but probably more caffeine than others. That explains the crash from the drinks that are full of sugar.
Subscribe to:
Posts (Atom)