What a great practice! I had nowhere to be afterwards, so I was more relaxed and focused than yesterday. I’m now consistently at the 9-throw mark. I must not have a practice session without a clean 9-throw round again! (At least that is what I am aiming for).
I didn’t get a 9-throw round one after the other. In fact, the successes were pretty dispersed throughout my practice. It took me about ten minutes to get warmed up to the point where I felt comfortable going for 9 throws. Pinning my elbows in always helps, but even still, my 8th and 9th throws were often lower than they should be. This seems to be a recurring pattern! Any time I move forward two more throws, it always takes a while to get them just as high as the others. I better just accept that this will continue to happen.
I think it will take a while to really get 9 throws solid, but I don’t want to get stuck in a rut like I did with 7 throws. Once I can get a few 9-throws rounds in a row, I will consider moving on and pushing forward. I think when I get up to 10/11 throws, I will have to celebrate.
Can’t wait to see what tomorrow’s practice brings!
Cool! I must be getting a lot better. I got up to 9 throws, catches and all, at least five times. At the start of my practice, I was dreading the same old humdrum solid 7 throws. I really had to do something to get beyond that number. I started out just releasing the 8th throw in any way I could. Just like I tell my students when they are stuck on a certain throw – it doesn’t matter where that next throws goes (and I don’t even care if they hit me with it!), they just need to get it out of their hand. That’s the only way to break out of the habit of stopping at a certain number.
So heeding my own advice, I literally forced myself to throw past 7, and it really worked. Once I broke through a few times, it just felt more comfortable and came more easily. Finally!! I’m only one throw away from 10!
I also paid attention to my arms, not only keeping them close into my side (like I usually do), but really limiting their lateral movement. I think this helped a lot as well, and encouraged me to throw fairly high, facilitating more throws.
Looking forward to getting more comfortable with 9 throws tomorrow!
Join us March 3 for a free class IntenSati
6:30 at Movements Afoot.
IntenSati is a revolutionary high-energy cardio workout created by Patricia Moreno. This class is a unique combination of aerobics, martial arts and endurance principles with positive affirmations. The result is an unprecedented practice which is empowering physically and mentally.
IntenSati has given me the conviction of anything is possible. This class has changed how I think about my body and control my mind to a new love and appreciation for Life.
‘Chantall Brachmann-Scott
Join us March 3 for a free class 6:30. Please bring sneakers and a towel.
To Register
49 W. 27th St. Mezzanine B, New York City 212-904-1399
49 West 27th St. Mezzanine B
New York, NY 10001
212-904-1399
Aikido of Nebraska will be hosting an Open House on Mar 20-21st, Sat-Sun afternoon. The Open House will go from 12:00pm-3:00pm each day, and is open to all the public. Attendees will be able to see a traditional Martial Arts Dojo, and view the students in regular practice. Refreshments will be provided.
Many people are intimidated by the thought of participating in a Martial Arts class. The Open House is designed to help those people see that training in the Martial Arts is an enjoyable and beneficial endeavor. The student at Aikido of Nebraska is allowed to progress at their own pace and safety is at the forefront. The Open House also allows people to see the rich culture of the Martial arts in an educational venue. Attendees are encouraged to ask questions and find out everything they always wanted to know about the Martial Arts, and Aikido.
So come join us at the Aikido of Nebraska Open House, for a few hours of fun and education. Details below;
Aikido of Nebraska, 4209 S. 33rd St. Lincoln, NE. 68506
I’m done with being over-weight. I want to be thin and sexy. I want guys/girls to notice me. Right now I just blend into the background. They don’t even see me. They look past me to get a peek at the girl/guy with the HOT body! I want to look like THAT!
I think I’ll get a gym membership and start working out. I really want to get in shape fast so I’m going to the gym everyday. As a matter of fact…I can go to the gym twice each day. I’ll go in the morning before work and then again after work everyday. I’m on a mission. Look out world! Here I come!!!
Hey, this working out thing is not so bad. Geesh! I’m getting REALLY tired. How long have I been doing this? What?! Only four minutes? OMG! I’ve got 56 more minutes to go?! Wait a minute! Look at all these HOT people n here. They’re doing it just like it’s nothing. OK…I’ve gotta get a hold of myself. I can do this! OK… I can’t do this. My head is about to explode! I’ve gotta stop. This is nuts! I’ll just come back after work.
Hmmm. Looks like the after-work gym crowd is a little different. Even MORE hot people. I’m a little intimidated but I’m determined to have that hot sexy body so I’m going to stick with it. Gosh this is tough…but I did it! I made it through a whole hour! Yay me! Tomorrow morning I’m going to workout for TWO hours.
Wow! Is it morning already? …O…M…G…! I am soooo incredibly SORE. I can’t move. I can’t keep doing this. Maybe it’s not so bad being overweight. After all…it’s who I am INSIDE that counts, right? This working out thing just isn’t for me.
BURNOUT – Don’t let this happen to YOU! If you burnout, you will never reach your goal. Pace yourself. Do something active that you really enjoy. Give yourself a lifetime to lose weight and gain a healthy lifestyle. Slowly but surely you’ll get there and stay there!
-Jamme Morginn, Fitness Expert
Jamme is creator of Jamme’s Crunk Fitness, The high-energy hip-hop dance workout that’s so much fun you forget that you are working out!
“Don’t dig your grave with your knife and fork.” – English Proverb
C.H.A.R.G.E. #036
What do you find comforting? Is it work, play, worship, exercise or food? Typically, we all turn to something to feel more at ease when life throws us a curve. Several of my personal training clients will lift weights, go on a 10-mile run, or attend a yoga class in order to set things straight. However, we all know those people (ourselves included) who choose unhealthy behaviors for comfort, especially food. In essence, these behaviors temporarily help us feel loved, accepted and relieved of feelings of anxiety.
Knowing that food won’t actually meet any of our needs outside of fuel and nutrition, we often seek distraction from what we really need. Do you know someone who has gained weight after the death of a loved one, the loss of a job, or enduring chronic pain? I think we all do. Food has a way of taking us to “another” place, even if it is for a very short time. In Eat by Choice, Not by Habit, Haskvitz points out that when she asked her “class to make such a list (of comfort foods) they wrote: oatmeal, mashed potatoes, pudding, and pumpkin pie, all of which met needs for nurturance, love and comfort.”
Awareness is the key. Once you can identify the need you are trying to satisfy with food, you have more options for meeting those needs. For example, if you have a strained relationship with your mother, you may turn to comfort food to feel loved or nurtured. At this point, Haskvitz suggests that you “…pause, breathe, and ask yourself: How am I feeling? What do I need? Follow this with a request of yourself. What choices are best for my individual health? What other needs am I trying to satisfy with any of these dieting strategies?” Then, you will be more open to address the issue(s) with your mother, if you so choose.
C.H.A.R.G.E. Questions: Where do you go to be comforted? Of those “places”, which ones have a negative effect on your health? What healthy behaviors could you engage in that would comfort you? What will it take to start making those healthy decisions? Where do you need more awareness? How willing are you to make a change with your food intake once you have increased your awareness of what you need?
Eat by Choice, Not by Habit: Practical Skills for Creating a Healthy Relationship with Your Body and Food by Sylvia E. Haskvitz, M.A., R.D.
Children from Bancroft Elementary School in Washington, D.C. help First Lady Michelle Obama plant the White House Vegetable Garden, April 9, 2009. (Official White House Photo by Samantha Appleton)
Chicago Tribune~There’s a 1,100-square-foot organic vegetable, fruit and herb garden on the South Lawn of the White House. That patch of earth planted in March — the first time vegetables have been grown at the White House since Franklin D. Roosevelt’s presidency in the ’40s — has yielded 700-plus pounds of lettuce, radishes, tomatoes, collards and more for meals at the White House and a nearby homeless shelter.
That garden, first lady Michelle Obama told reporters, is “one of the greatest things that I’ve done in my life.” It also signaled the first lady’s efforts to improve America’s eating habits, tackle childhood obesity and encourage fitness. She began by bringing those efforts to her new home, where chef-working mom Cristeta Comerford runs the White House kitchen, by adding chef Sam Kass (whose track record includes work at Avec) to mentor her local-sustainable efforts.
Other first ladies have urged healthy eating at the White House ( Hillary Clinton pushed for a low-fat menu, while Laura Bush encouraged organic foods). But Michelle Obama has, in her first year, moved food and nutrition issues front and center. Her efforts dovetail with our appetite for the food-tube (she kicked off this year with an appearance on “Iron Chef America“) and America’s awareness that what you eat plays a major role in your health.
Looking for more stories on the First Lady? Check out our brand new section: FLOTUS: All Things Michelle Obama
I made my monthly pilgrimage to Costco today, and lucky was I to find pomegranate seeds, all peeled and ready to go. Did you know that ”recent research has found that eight ounces of pomegranate juice daily for three months improved the amount of oxygen getting to the heart muscle of patients with coronary heart disease (American Journal of the College of Cardiology, Sept. 2005).”
And I bet you know already blueberries are known as the “miracle berry” due to their antioxidant power. So I thought, why not combine these two for an awesome attack on aging! What turned out was a delicious post-workout treat. Here’s how to make it:
In a previous post, we wrote about Boomers with Zip, or Zoomers. One of the recent issues of U.S. World and News & World Report is devoted to the topic of aging well - a chief concern of Zoomers. The issue covers a wide variety of topics: longer life spans and longevity research, Medicare, epigenetics, eating, diet, and exercise, hormone therapy, Alzheimer’s disease, long-term care, and nursing homes (including the magazine’s rankings for Best Nursing Homes). I found the profiles of nonagenarians and centenarians inspiring and a featured 10-week plan for getting fit designed by orthopedic surgeon Vonda Wright realistic (you don’t have to buy any trendy equipment). Issues of the magazine are available at the El Retiro, Henderson, North Torrance, and Walteria branches of the Torrance Public Library and you can borrow Vonda Wright’s book, Fitness After 40, or read the U.S. News & World Report special issue at the Katy Geissert Civic Center Library.
Not to be outdone, Time Magazine also features the science of living longer in its February 22 issue. The focus of the Time Magazine special section is primarily on health, and thus a bit narrower than the U.S. News & World Report issue, but similar topics are covered and there are also profiles of centenarians with interesting information from the Long Life Family Study (LLFS), an investigation into the factors that help certain families produce members who live into their 80’s, 90’s and even 100’s. The study was sponsored by the National Institute on Aging, part of the National Institutes of Health and hopes to determine which genetic, environmental and behavioral factors contribute to longevity. Other research cited includes Dr. Bruce Yanker’s (Harvard Medical School) work on brain differences between those individuals that live to 100 with limited cognitive decline and those that show signs of Alzheimer’s disease or other forms of dementia before 85, and Dr. Mehmet Oz offers steps individuals can take to encourage longevity based on his research studying long-living populations:
The ability to exercise remains the single most powerful predictor of longevity so try to perform rigorous physical activity – at least three 30-minute workouts weekly that break a sweat
Get 15 minutes of sun every day (or take 1,000 IU of vitamin D) and take 1,000 mg. of calcium with 500 mg. of magnesium to avoid constipation
Eat foods that look the same when you consume them as when they came out of the ground
Sleep more than seven hours a day
Have a purpose (such as family, work, community) – it serves as motivation and inspiration
If you enjoy studying charts and statistics the “Map of Health” displays a chart on life expectancy at birth around the world – the longest is Macau at 84.4 years, the shortest is Angola at 38.2 years, with the United States recorded at 78.1 (12th on the chart).
Both articles mention the importance of keeping your brain active and what better place to find hundreds of free resources to aid you do just that than the Library! Please do visit us to learn more about healthy aging.
Did you miss me? Cause it’s only been a day…but yesterday (Day 17) is my one allowed break! If you knew what my Wednesdays were like you’d even question how I get myself to the gym Thursdays…but I’m not giving up now.
On other matters yesterday, it was Ash Wednesday. So here’s the deal:
After February is over, I am going to continue on a personal challenge to do 5 classes a week until Easter!
I’m giving up all bread in its plain form – no toast, bagels, dinner rolls, etc.
I will commit to reading some form of a lenten reflection all 40 days!
Moving on to today (day 18), I’m so proud of myself. So I was totally planning on going to the gym after work and before the LMU basketball game tonight…but come to find out this morning the basketball game got moved to 6pm. That would have given me no time to get to the gym, do a class, shower and get back. So…I was like crap…today is out! But I thought I’d check the schedule none the less and there was a spin class at 12. And yep…I got myself there and did it!
The Official Stats:
Class: 14/25
Category: Spin (3/5)
Title: Studio Cycling
And there are two things you need to know…I felt so great using my lunch hour to work out and get my butt kicked! Loved the instructor too! And I’m more energized now than I was before I left.
Ohhh and also…today was a fun treat! New spin bikes…sooooooo much more comfortable to sit on!
It is Valentine’s Weekend! My sweetie is in another state but it left me reflecting on love.
“Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance”
1 Corinthians 13: 4-7
I believe this was part of our marriage ceremony on May 29, 2004. Go back and read it again and were it says “Love and It” put your name in instead. I know my heart sunk a little when I did this myself. I have some areas that I need to do some work like irritable, patient, keep no record of being wronged. Ugh, I need to work on these!
If we can’t love our own bodies how can we give love to our friends and families around us? “Love is not a matter of counting the years —it’s making the years count” –William Smith. We need to treat our body with respect feed and care for it in a respectful healthy way instead of abusing it through unhealthy diets, sedentary lifestyles or if I cause it pain I must be working out the right way. You can accomplish a healthy diet and an active lifestyle through non heroic efforts.
I personally believe in affirmations. I have a master affirmation of “I’m creating a beautiful day for myself. My work as a business, owner, teacher, writer, speaker, classical Pilates teacher yoga master trainer and coaching is fulfilling. I am happy healthy fit successful and prosperous. Clients are aboundate they are everywhere I turn. My corporate well being programs are sought out by many. I have a wonderful relationship with my husband that continues to grow. Everything is as it should be. I can let go.” –Kimberly Searl
I say this affirmation multiple times a day. If there is a particular area that I’m struggling with then I make a smaller one to repeat every time that fear or negative thought creeps into my head such as “ I always have plenty of money, I can let go, I am hot and awesome, I have a wonderful relationship with my husband” you get the picture. I say these especially during movement. Look, if you are on the treadmill listing all these negative thoughts on why you won’t be successful, why you can’t lose weight etc. then guess what? You are self sabotaging your efforts and you are right… you won’t accomplish your health goals. But, if you are starting a new habit (which takes 21 straight days of doing it by the way) then you need to list an affirmation in the present tense and then, when you are faced with the fork in the road, you can go back to that present tense affirmation and say, “I can’t control the past or the future. I can control the present moment. Will I make the choice to honor my affirmation or not?”
Please know that these blogs come, not from a perfect wellness professional who had always towed the line without falter or for whom life has always been easy. I’ve had to learn life the hard way through personal trial and error. I always try to learn from mistakes and do a self evaluation. I’d like to say I get it right after the second time down the street but sometimes it takes me a little longer to get the whole picture of taking a different street all together. I’ve been a victim throughout my life, paralyzed, depressed, drugged, obese I believe in not crying victim because repeating those stories over and over just keep me in the victim mindset and brings the wrong energy into my universe. Yes, I’ve shed many tears over some of my experiences but I know that it is a test of character and that in a year or two down the road I will be stronger for it. This is what gives me the strength and ability to relate because I’ve been there. This is how I know that you have the power, strength and courage in you to tackle your health no matter the personal circumstances you are facing today.
Here are some guidelines for making your own affirmation:
Affirmations are very powerful. They are a powerful tool. Sometimes, when we make an affirmation, it makes no sense. An affirmation is a positive statement affirming or asserting something to manifest. Think about the “Law of Attraction.” You get what you think about. Your thoughts determine your destiny. To write your own affirmation, begin with “I.” Eliminate “should.” Avoid any negativity. Avoid hope, wish, and try. It should evoke a strong feeling in you.
“What I have to switch? I just got used to this.” I found myself asking this as I continued to grow and learn more about how to perfect my training. I learned the answer is an emphatic “yes” to these questions.
About every six weeks or twelve workouts is my general rule of thumb that I like to follow. There might be other factors that affect the frequency of the when and how, such as fatigue and overtraining. Most growth occurs with changes in our routines and through the introduction of new stress factors. One of the most obvious examples was for me noticing how I lost 5lbs in my first week of training but then only 1lb the next. The changes don’t have to be dramatic or radically different, in fact I would recommend against it, but they can be simple and subtle.
One simple change that I like to incorporate is simply doing my workouts in reverse order. For example, if you work out your chest and arms in the same day but give your chest priority you may want to switch and move your arm routines up in your ranking. You will still be receiving a full workout but your arms will still be receiving the benefit of receiving the stress, your energy and endurance first. As I have found in doing this as well, you might be able to introduce slightly heavier weights than before on your arms and lighter weights for your chest because of where the fatigue levels in your workouts will change. I find this “reverse order” to especially work well in my aerobic style routines.
Another benefit and idea in changing your routines can also cause you to be an adventurer, an explorer. Incorporating new exercises allows you the opportunity to learn new exercises and ways of doing things. If you are a fanatic about doing flat bench press you might discover that doing a dumbbell press will be more effective because it gives you a greater range of motion. When trying new exercises always use a lighter weight than anticipated. You will need time to adjust to the new movements and avoid injury.
If you’re a runner or biker you can easily opt for change by sampling picking new routes. I find a simple change in scenery can do wonders for my runs. You can also opt for more hilly routes or punch a few up in your treadmill. You can try one of my favorites and do some trail running. Or simply add some sprints to routine.
Pyramiding your routines is probably one of the most popular ways of changing your routines. This philosophy is usually concerned with training for a specific event. You increase your mileage or weight routines as you prepare yourself for a specific event.
There really isn’t a tried and true proven specific guideline for when and how to change your fitness regimes. It may take weeks longer or shorter before you decide a change is needed. The point I really wanted to make in writing this was that the changes in your routines that you may make don’t have to be as drastic as you may believe. Just recognize and pay attention to your bodies needs. If your not seeing improvement, or if your complacent it may be time for a switch. Last but not least be sure to give the new routine or exercises a chance and or time to work.
PR Log (Press Release) – Feb 11, 2010 – Dr. Ria GIiday has been working on a formula for over 4 years that is natural and healthy and she is ready to give systems away for free. Today she announcing a facebook fan page contest that will give away 5 weight control systems free. To qualify you must be one of the first 500 fans on her Let’s Talk Health with Dr. Ria facebook fan page and post a comment that includes ”Dr. Ria’s Weight Control System” You can post why you would like to win it or just post YES give me the “Dr. Ria’s Weight Control System free” Dr Ria has released a youtube video to explain the system.
http://www.youtube.com/watch?v=fu8gSNLZRoQ
# # #
Queen’s Health Center II a Premier Wellness Center focusing on health and healing. We incorporate state-of-the-art proven scientific methods to keep you and your family healthy. Director/Owner Dr Ria. has been hosting her own radio show since 1995.
A growing number of us are asking now, how to choose a single serve coffee that best suit us feel at home. This type of coffee and tea are designed to produce – like you – one cup of coffee at a time could be expected and are becoming increasingly popular with all types of coffee drinkers.
In the past we were a bit 'limited in our choices of coffee – which often, for example, an entire pot was cool> Coffee, one cup, but things are different now enjoy.
Benefits
The benefits of single serve coffee stations are mainly in the fact that they can make a coffee service at one time and they work very quickly to below against multi-service machines. So no need to waste coffee, more coffee or do you actually live in a relaxing drink.
And ifChoose one of the new pod systems use single final choice here, then you can simply drag a small coffee pod into the machine individually, have a cup of coffee and then throw the pod away. So, it will be a minimum of cleaning and maintenance, as well!
You can also choose the type of coffee you drink with this kind of machines such as the pods can come in different types of roasts and flavors. Enterprises to make coffee MajorWaffles currently include for example the biggest names in the sector such as Douwe Egberts, Folgers and Melitta – in order to ensure the experience and quality coffee is to get the most good.
Two types
There are essentially two ways to ensure the use of a single coffee. In the first case, you can use a conventional machine coffee, ground coffee standards through a filtering system to normal, but only buy beersa cup of coffee at a time, instead of a big pot together. It is interesting to note that some of these machines can sometimes be able to make two cups and not only that it might be a bit 'more flexibility. In both cases, the machine to prepare here directly into your cup of very fast and efficient. Some of these types of models are equipped with their own mug when you buy!
Serve as a single machine, this type of option is reliable, butA bit 'boring, if you are looking for something a bit' different to drink a coffee. But if you still wondering how to select a single serve coffee then this is a good way for you if you just want an inexpensive and compact tea for one or two people. Some of these machines are now very weak and can not simply be left with an office for ease of use true without having to sit too much space.
But when something iscoffee something more exciting from a single, then you must use something like a pod of these new systems, we have already mentioned, to be taken into account. These machines are different (like the Philips Senseo in the field are determined, for example) to take a basket containing a single brand or a particular type of coffee roasted at a time.
That wrap around the skin of the package, insert it into the machine and make coffee for youthe cup. You can then simply use the pod in the trash. Again, please note that some systems purchased pod, which can make two cups of coffee at a time.
Variety – the spice of life
These machines are so popular today in part because it is convenient and reliable, but also because they have different varieties, species and varieties of coffee will be purchased. You can choose which type of coffee Brewtaken at any time of day without a huge stock of different types of coffee in the kitchen furniture.
That means you can keep the bag open to many great coffee stale in your cabinets, simply because they do not drink too fast. These modules are all individually sealed, so you can not lose freshness when you open a bag of standards of coffee milled.
A complaint that some users' computers is that podThe pods themselves are not always cheap, as they may be. As one might expect, you may need to receive a premium for convenience here pay for this type of system, podcasting may be more costly to operate effectively, including the purchase of the first machine and the sleeves, as if you're a small manufacturer of waffles and had regularly buy bags of coffee.
One important thing to think that we reflect on how to use a single coffee machine, and compatibility. Servings MayOther types of coffee machines standard, so it's worth, during the inspection must be compatible with the manufacturer. And to provide a wafer, the possibility of a normal filter to add the computer, so you can easily serve as a single standard machine with its own ground coffee.
Flexibility is important because you do not want a coffee or a pod system for the acquisition, which limits your choices. Some pod, for example, you can use otherTypes of nuclei in the car, and those that are made for each model. This option is great that you get a lot more flexibility in the choice of drinking coffee. However, some systems will only work with their own pods, it could be the choice and the cost of longer term could see.
It was not exactly the system you choose, it is better at the end of the day. You can also opt for both options! One last thingthink you have great discounts and savings on standard single serve coffee pod systems and sleeves, even if you look around. Many users of the system pod, how to buy, for example, manages Internet shopping, then let go when they negotiate for one.
There’s a new resource we wanted to share that helps people of all ages get outdoors. Created by The North Face, PlanetExplore (www.planetexplore.com) is an online community of national and regional organizations to help people of all ages find local outdoor recreational activities. Kids especially need to start NOW to be healthy so that they grow up to be healthy adults. In fact, according to The Outdoor Foundation’s recently released Special Report on Youth (http://www.outdoorfoundation.org/research.youth.html) outdoor participation among youth continues to decrease each year, with the rate of decline steepest among the youngest age groups. Electronics, among other things, is sure to be a big part of the blame. PlanetExplore is trying to make it easier for parents to combat this issue of kids not getting outdoors enough. They and their kids need to get outdoors, and PlanetExplore helps to facilitate that.
For more heart healthy info visit www.heart-strong.com
well, i somehow managed to eat well enough to get my weight back down to 149.6 this morning. i really don’t know how this all works. it really must just be water weight. but what i don’t understand is why i would gain 2lbs of water weight all of a sudden. oh well, i guess i should just be happy that my weight is back down.
so, my exercise has been really off this week. the snowstorm that hit yesterday meant the boys were home with me, while i tried to work, which means that very little actually got done. i counted shovelin as my exercise for the day. and so far today, i’m not much better. i did tromp (is that a word?) around in the snow with the boys. and since it is about 19″ and even more in the drifts, that is a bit of a workout. but really, i think i’d feel better if i got in my 30 minutes on the elliptical. not to mention that my knee hurts a bit from my earlier hike in the white stuff.
work is just really busy these days, my boys are into everything, and i mean everything. i feel like i get no support at home. my husband is supportive in the sense that he tells me i’m doing great and i look fantastic, all the moral support type of stuff. but sometimes i’d rather have the support in the sense of him taking on some of the workload. i just feel overwhelmed at times, and i think that gets me “down”…which makes it more stressful because then i get the “who cares” feeling about eating right, which then makes me feel bad, and the downward spiral continues.
the past week or so has been stressful, and i’ve been battling the negative feelings. i have been struggling to eat well and exercise, to get back on track. i am feeling good at the moment, so i’m hoping that i can continue this and build momentum to carry me through the weekend. i am excited that the snow will be here, because that gives me a reason to be outside in the fresh air, getting exercise while just playing and having fun. it’s those types of days that make it easy to stay on track. days where i’m not sitting around inside the house, feeling bored. but instead, i’m active…and not thinking about snacks.
so while i missed my session with brent this week, i hope to make it up in outdoor activities!
Enjoy a vigorous workout in the comfort of your own home with the Horizon Fitness T101 treadmill. The T101 is built around a durable 2.25-horsepower continuous-duty motor, similar to the type found in premium health clubs. The result is a smooth and powerful performance at all speeds, with the ability to run quieter and longer while generating plenty of power for a long workout. The T101 is no slouch from a feature perspective, either, with nine workout programs to help you (more…)
It’s been busy the last while. I had pilates on Thursday evening and boy oh boy is the pilates teacher the military commander of pilates teachers! It was quite the workout and I’m looking forward to some more hard work.
On the eating side of things, it’s been going better since the weekend. I had a yummy fruit salad this morning and made my own packed lunch for college. I find that it’s cheaper and also you tend to eat healthier because you don’t face the temptations of the cafeteria or cafès.
I’m using this week as a whole new start to my new lifestyle. It’s always nice to start over and have a new chance of doing it better. It always important to learn from last week but not to carry it on your shoulders into your future.
Salsa class 2 went well but still no guys on the scene except for our excellent teacher. It’s been really good and although I didn’t get round to practicing last week, I definitely will make the effort to do it this week. I definitely think it’s worth it because you learn a whole new skill and it’s something you can always do, all you need is music! So go see if there’s any dance classes near you and get involved!
Been drinking lots of water and I’m feeling much better for. I feel more energetic. Also I’ve been sleeping a lot better. I didn’t think not drinking enough water would have such a big impact on my life but there you go! So go buy yourself a good reusuable bottle and get drinking! I have a cool one that has “impossible is nothing” written on for a bit of inspiration. Why not pick a quotation you find inspirational and write it on your bottle?! At the very least it’ll make you smile!
Yes is the answer. So what do we do to top the last session? Just train until you can barely get up and walk out! This is the work out from 2/8/2010 and it was another tough one. I wonder what we need to do to top this one? Got a day or so to figure that one out. Music today brought to you by Bachman Turner Overdrive (BTO) and Grand Funk Railroad (GFR). T-Shirt: Northwestern Indian artwork for Orca…pretty cool stuff.
Warm Up: What warm up? We just launched into the circuit training today!
First: Exercise circuit of 11 exercises done for 30 seconds with a maximum amount of reps in that 30 second time period. No rest except getting to the next station. 2 cycles and no rest between cycles. Exercises: BB Curls, Triceps extension with gold tband, lying pull ups, DB curls, triceps bench dips, Step run, quick feet drill, Turkish get ups, walkout push ups, ab pullins on slide board, “L” sits.
Second: As if the first part of the workout wasn’t enough…another circuit of 11 different squat variations. 10 reps on each variation with 5 reps of walkout push ups in between each one. 2 cycles…of course…no rest. Squat variations: Wide squats, Feet together, Normal width, Ball squeeze between knees, Medicine ball overhead, Medicine ball in front, Toes up, Heels up, Bosu, balance board, Air Ex pad.
Core Stuff: 25 reps of crunches, leg raises, alternate hand to foot, knees to elbows, reverse crunch/hip ups…which isn’t too bad but we added 10 burpees between each core exercise. Not much fun!
Sometimes we need a dose of humility peppered with a helping of “walking in someone else’s shoes.” This is especially true when dealing with someone who’s embarked on a weight loss journey but is getting nowhere with it. All the education in the world does you no good if you can’t find a way to understand their difficulties, or even worse, refuse to accept that they exist.
I remember some years ago I tried to encourage an obese man to exercise.
“Exercise is fun!” I chirped happily.
“That’s because you don’t have to do it lugging around 280 pounds,” he shot back.
And you know what? He was right. His answer caught me off guard because I was trying to help him maintain a positive outlook, but the truth was I really didn’t have anything to say to make him feel better. I was pointing to the benefits of exercise, but he was still working on bending over to put his shoes on.
I’ve never been obese, although I did peak at 181 lbs for a week or two, right before giving birth to my heaviest baby (8 lbs, 5 oz) – but even that wasn’t terribly dramatic for my 5’11” frame and barely nudged me into the “overweight” category according to my BMI. While getting back into the 150s where I remain now took some months, I was so preoccupied with caring for the new family member that I never obsessed about it. Couple that with the fact that I don’t have the food issues that plague many Americans, and you can see why I’ve had to work hard to relate to people who have been fighting their weight for years, even decades. Even so, a gap remains between their thinking and mine.
Apparently, I’m not the only one trying to bridge this gap. Australian underwear model and personal trainer Paul “PJ” James made big news last year for putting on 90 lbs in order to better relate to his overweight clients. What he found was that losing that weight was not as simple as he expected, even with all his fitness knowledge. During the process of weight gain, he also gained a sugar/fat addiction that was tough to kick. And carrying around that excess weight made exercise more difficult. His joints ached and every movement required more effort.
James noted that the first three months were the most difficult because he was doing everything right, following his own fat loss plan, and still the weight wasn’t coming off. Breaking his junk food habit took a good six weeks. All this, when he had the benefit of knowing what proper eating and exercise were. Once the pounds started dropping, however, he said he regained his motivation and powered through with his weight loss.
A number of people have weighed in on the pros and cons of his experiment. Some say he’s “been there” and will be able to relate to what an overweight client may be going through, particularly because he struggled in the beginning and had to fight a food addiction. Others say that his efforts prove nothing because he wasn’t subject to the same stigma that befalls many overweight individuals, gained the weight over a short period of time using extreme measures (not the way most people gain) and will cash in on the instant fame that this stunt afforded him. Both of these points of view are valid; however, I’d like to underscore something else.
James didn’t make progress for about three months. He worked for six weeks to overcome his sugar addiction. How long would someone without James’ experience have lasted on a fitness program that didn’t show results for a quarter of a year? By that time they would have become convinced that if they’re doing everything “right” and still not dropping fat, there’s something wrong with them and substantial weight loss is a pipe dream. Furthermore, it’s doubtful that James would have had more success if someone had been yelling at him to get his act together, or calling him a fat, lazy slob like a trainer on the “reality-show-which-must-not-be-named” feels is necessary to do.
So if James’ story has a lesson, it’s not that 1) it’s possible to lose weight (we know it is) or 2) that someone who’s heavy for several months will fully understand what it’s like to overweight for decades (we know he won’t)…but rather that if you focus exclusively on weight loss as a measure of success, your motivation may peter out with the first few obstacles you encounter. If you’ve spent years putting on weight, prepare to invest substantial time into changing the behaviors that got you there. Focus on your lifestyle, not the scale.
However, there’s warning here for those of us who’ve never had to wage that fight. Really, we have no idea what we’re talking about. We’re the quintessential car mechanic who can’t drive and would be well served not to pass judgment on those who are still fighting. Use our knowledge and fitness experience to offer solutions, yes. Provide needed support, yes. But not pass judgment.
Home fitness equipment is a great investment. Exercising in the privacy of your home offers both easy access and stability to your daily work out. Unfortunately, most newbie exercises make big mistakes when purchasing their first piece of fitness equipment. The first mistake fitness equipment buyers make is to purchase a machine with too many features.
First of all more features means more money. In the case of fitness equipment more money does not mean better quality. Many of the electronic features fitness equipments offers are never used or used very rarely. This is because most people can not figure out how to accurately use the computer and give up. The basic fitness equipment attributes are all that you need. Just like buying a car or a piece of furniture check for building quality. Ask yourself is the equipment well put together, sturdy, durable, and stable. Good construction combined with a quiet machine are the only real qualities you need to look for in a treadmill. The same is true for all fitness equipment.
Make sure you try out the equipment before buying it. The first place to start is a gym, buy a month membership and go in and see what you like and hate. Once you find a piece of fitness equipment you are interested in then go out to several stores and try their machines. Make sure you wear your exercise clothes and exercise shoes. Most fitness machines look great just sitting them, turn it on and use for a good twenty minutes. Weight machines should be used for at least 20 repetitions. Do not be afraid to try something out of your price range. Have fun when you go out looking, see what the high end equipment offers and what features you can do without and then purchase your fitness equipment accordingly.
If you are beginner in the exercise world, do not buy something complicated or hard to use or setup. You will not use, and you have wasted your money. Many of the high end fitness equipment require the coordination of upper and lower bodies which can be quite overwhelming for people who are less experienced with exercise routines. Do not be afraid to ask questions. Do not be afraid to ask for an information sheet and inquire about all costs. Look for discounts and sales. Many fitness equipment sellers will offer to put together your new fitness equipment and deliver it for you no extra cost or a small fee – let them! For an extra hundred you will not have the headache of assembly and you will make sure the piece of equipment is put together correctly.
Hey all, hope everyone is enjoying their Saturdays! Any big plans for the Superbowl tomorrow? I’m not a huge football fan – but I do love any excuse to make some good eats. I think Ryan is gonna make some chicken wings and I’m gonna make a chili for the game tomorrow. I’m pretty sure the boy loves it because its the one day of the year I will actually sit down and watch a football game with him.
Dinner last night was great – we made Buffalo Chicken Salad for dinner. We made a few changes to the recipes from here and here. I told Ryan it was involved hot sauce and Michael Smith – and the kid was SOLD – he adores Michael Smith and his crazy Canadian east-coaster ways. I mainly just think he’s freakishly tall – but still, his recipes = awesome, and very boy friendly.
Here are some picci’s:
Note the giant Blockbuster Video bowl with Scary Movie advertised on the side – yes, its THAT old.
After dinner, we did end up going to Boston Pizza for a couple hours I had a Bellini and a Peach Fuzzberry drink – both we’re yummy, and the bellini was surprisingly strong Ryan got two Scooners, 1 Keiths and 1 Rickards. I had never seen a scooner before I hit the Boston Pizza in Toronto – but they look like this…
I guess they are “manly”, because they are the closest to drinking from a keg that boys will get in a civilized restaurant. We also shared the spinach and artichoke dip, and some sweet potato fries as apps. They were yummy – but as I looked over the menu – they were honestly the only two remotely healthy appetizers on there. And I’m sure the spinach dip wasn’t that healthy anyways. I love the fact that you can make healthy appetizers at home, but it bothers me that that section of the menu usually gets completely forgotten when restaurants “healthify” their menu’s. Oh well – maybe times will change soon.
Today, we got up early and the boy asked if I wanted to hit one of the branches of the gym we belong too – that’s right downtown. Usually we drive to the one that’s about 5 minutes away – but I thought I’d give this one a go. It was actually kind of good because we got in a bit of a warm-up walking to and from the C-Train station. I was actually really impressed with the gym, its on the top floor of a building and is all windows (which is great, since evidently this city is perpetually sunny). The cardio theatre here was WAYY better than the other club – more machines and felt way less cramped. I think I’ll probably start going to that one. The other one we’ve been going to is in the basement of a local mall – and I hate the fact that you can’t see outside. SUN is my friend. Anyways, I ran a quick 2.5 miles on the treadmill in about 27 minutes. Not my fastest ever – but I’m still trying to build back my endurance. I followed this with 20 minutes of weights focusing on my legs.
Currently, I think I may have lost my better half – his coworkers recruiting him into meeting them at work today and stealing the boardroom to play video games. Like how this is even allowed, I have no idea. I want to work for this company. Anyways, he left to go meet them at 1, its now after 4:30 and he hasn’t been seen or heard from – despite the fact he told me he was only gonna go for like an hour. Pfft – I didn’t believe that for a second. Boys + Video Games = 2nd home.
We are planning to go out for dinner later – so hopefully he shows up by then.
What do you usually order as an appetizer at pubs? What do you think is the healthiest choice?
As soon as I start thinking about getting fitter my body rebels and decides to find an illness to partake of!
I don’t usually get ill, but I seem to remember when I was cycling to work every day in my last job I appeared to pick up all sorts of niggling sniffles.
Normally, these things don’t bother me too much and I can get on with things, however, once I start getting headaches that’s my weak point. I can’t think or do anything with a pounding head.
Is there a link between me getting fitter and me getting sicker? Is it a re-adjustment phase because my body is ‘going through changes’? Who knows? I don’t!
For now though I’m just trying to get some rest, but I’m still trying to watch my intake of food, especially soft drinks. I could go for diet versions, but I tend to like the ‘full fat’ versions so the watered down stuff isn’t so appealing! Instead I’ve gone for juices, although I’ll probably read something that advises against drinking those tomorrow!
I’m determined to drop as much of my jiggly stuff as possible to become a lean, mean, running machine in time for the Cardiff Half Marathon in October.
It is time for me to get back into better climbing shape, and since I have a good little hill nearby I don’t have an excuse not to get out and ride. I am referring to Sepulveda Blvd. Here is a little history of Sepulveda Boulevard, taken from Wikepedia:
Sepulveda Boulevard is a street in Los Angeles, California, which stretches some 42.8 miles (about 69 km) from Rinaldi Street at the north end of the San Fernando Valley to the city limits of Hermosa Beach, where it “jumps” 1.3 miles (2.1 km) east and continues on to Long Beach. It generally runs north-south, passing underneath two of the runways of Los Angeles International Airport (LAX). It is the longest street in the city and county of Los Angeles.
Sepulveda Boulevard is named for the Sepulveda family of San Pedro, California. The termination of Sepulveda is on a part of the Sepulveda family ranch, Rancho Palos Verdes, which consisted of 31,619 acres (127.96 km2) of the Palos Verdes Peninsula. The original grantee of the King of Spain was Jose Dolores Sepulveda. When he was killed in an Indian uprising just above Santa Barbara in 1824, the rancho went to his oldest son, Juan Capistrano Sepulveda.
This concludes today history lesson. The portion of Sepulveda I am referring to is close to my home and I usually get onto it near Wilshire Boulevard.
Sepulveda runs parallel to the I-405 freeway, cresting the Santa Monica mountains
The distance to the top from my jump-on spot is about 4.7 miles and offers just shy of 1000 feet elevation gain, a perfect spot for hill repeats, which I did yesterday. I was on my third uphill leg, when I spotted a rider ahead in the distance. Feeling some fatigue in my legs I welcomed the sight as it helped me focus and set a mental goal of catching the rider. I made slow progress catching up, but eventually did halfway up. It is my custom to announce myself when passing and to offer a friendly greeting, in this case it was a “good morning, how are you doing?”.
In return I got: “not bad for an old man!”
Me: “yeah, same here”, as I passed by, “have a good ride!” But, before I knew it he was back at my side.
He: “you know, I had to see how old you were, I am 70″
Me: “well, in that case I am a youngster, I am only 52″
He: “yeah, I thought so, but you are riding strong for your age”
At this point we were entering a section with about an 8% grade, I remained in bigger gears, standing in my pedals, trying to maintain a slow but steady cadence. My exertion level at a point where it is hard for me to form complete sentences. At the contrary, my newfound riding buddy is seated, pedaling with ease, and has no problems talking.
He: “riding is good, been doing it for the past 30 years, picked it up before my first Ironman when I was 44″
Me: “wow”
He: “I was primarily a runner before, did some marathons…..”.
By the time we reached the top, I knew he was George, married twice, widowed now, lives in Sherman Oaks, has no children, a description of his first Nike running shoes, the weight, model, make and setup of his first steel bike; I also know now that the recommended food intake for long distance runners in the 70’s was steak and eggs and that he loves to hang out at the beach because of the pretty girls. In return he learned my name and the fact that I can grunt! All the while he was seated, spinning upwards with ease, no hint of exertion in his voice.
As we reached the top I hit the lap button on my Garmin out of habit, but didn’t pay attention to it until later at home. George pulled me up the hill shaving over a minute off my best prior lap time. We parted at the top as he was heading down on the valley side and I returned the opposite way.
Me: “you know George, you were right”
He: ” about what?”
Me: “you are not bad for an old man!”
If all goes as planned George and I will ride sometimes next week – I am planning on brining an oxygen tank for me!
I resolved this year to lose some weight and maybe have better more toned body. So I’ve been slacking January – eating all I want, and not caring for my body. Bad. I decided it’s time to get started before it’s too late. Because of my crazy working hours, I don’t really have time to go to the park for a run/walk. And I cannot commit myself spending hours hitting the gym because I just don’t have the time. So my last resort is workout videos.
I’ve been scouring high and low looking for the perfect video and I found it – Jillian Michaels 30 Day Shred. I’ve read so many good reviews about it and I decided to buy it last week. Basically it’s a simple 20-minute workouts which I can easily squeeze in my schedule. It consists of 2 minutes of warm up, three 6 minutes workout circuits and 2 minutes of cool down. There are 3 levels of intensity that you can choose based on your own capabilities. What’s cool about it is that Jillian Michaels devised this 3-2-1 interval system (3 minutes of strength, 2 minutes of card and 1 minute of abs) which is the best and the fastest way to get the body you want.
The first day I started this workout, I was really in a bad shape. I was panting and cursing and I paused the DVD several times for water even though I’m not supposed to. Because I’m not used to working out with hand weights, I hurt my arms real bad. I was so sore afterwards but I managed to finish the workouts. Her routines are simple and easy to follow. She also varies each routines so you don’t get bored.
So anyway, I’m coming to a week of doing it everyday and I cannot tell you how happy I am with my body. My body adapts easily to the workouts and I’m starting to see changes. My arms are definitely toner than before and I can feel my body changing. I feel much more energetic and I’m not panting anymore like I did on my Day 1. I actually look forward each day to my workout time. I’m still in Level 1 intensity but I’m sure I’ll move up to Level 2 anytime soon. So in conclusion, I am definitely recommend this DVD to everyone. It’s a money well spent.
The most important part of any weight loss program is the diet. Whether you spend an hour a day at the gym, have a great metabolism (in which case I hate you), burn an extra 500 calories a day, etc, you will not succeed eating garbage. I use the word garbage, because that is exactly what you are eating. If your diet were as easy as calories in and calories out, there would be very few fat people. Why is it that every year the obesity rate goes up, yet we spend more money on the weight loss industry than in history. Think about that. Think about all the books, pills, infomercials for abs-this’ and diets that allow you to eat anything you want and still lose weight. (Really? I can eat pizza and drink beer and lose weight?) The industry is exploding, and so are the people. Guess what? It is not your fault. The food industry has made you fat by making you eat things you should not be eating, and you had no idea you were eating. Bastards!
According to the CDC, in 1995 15.9 percent of the population was Obese. In 2008, 26.7 percent of the population is considered obese. I am not talking about the 36.5 percent of the population that is over-weight; I am talking about nearly 1/3 of the population being obese! How can that be? We spend more money than ever on diet foods, gyms, etc. We read the literature, go on the newest diets, etc. How is it that things are getting worse when the tools we have seem to be more prevalent?
In 1985, Coke and other products decided to make a cheaper product. They took the pure cane sugar out of their products, and replaced it with the less expensive High Fructose Corn Syrup. The initial result, aside from the fact that the product tasted like crap (try the throwback Pepsi ((made with real sugar)) and compare it to regular Pepsi) was that it was cheap enough to start offering free refills, huge 48 oz containers, etc. What did this mean to the consumer? It meant that instead of drinking 150 calories (12 oz can), people were drinking three times that amount. The long-term results were far worse. You see, our bodies treat HFCS differently than it treats sugar. HFCS goes straight to the liver, and then releases enzymes that tell the body to store fat. It is a fake sweetener! It is unnatural! Our bodies were not built to eat it, nor were they meant to eat the fat-free, overly processed diet foods on the market today.
That’s right, diet foods make you fat. You are eating unnatural products that your body does not know how to process. For example, when you drink a Diet Soda, you will notice it contains no carbs, and no calories, yet lots of artificial ingredients. How can something with that many ingredients have 0 calories? Because it is fake food! When your body tastes the artificial sweeteners in a Diet Soda, it prepares the body for the extra calories by increasing or speeding up your metabolism. It prepares for calories that never come. Over time, your body gets wise to your tricks and stops ramping up the metabolism when it senses sugar being digested. So, the next time you eat real sugar, what happens? Your body thinks you are tricking it with the fake stuff, and treats that piece of cake like a calorie free snack. Not good! This is why we are fat.
Don’t get me wrong, calories do count! If you go eat 3000 calories of all natural anything, you will probably gain weight. That having been said, eating a balanced diet, the same diet you ate when you were a kid, is the way to go. It is time to get back to the basics. Grass Fed Beef, Fresh Organic Vegetables, and a good balance of Carbs, Protein, and Fat. On my next blog, I will get into some specific meal plans.
As of Monday, I have lost 4 pounds, bringing my weight down to 207. I am still a fat tub, but I feel a little better about myself. Going to the gym gets easier every day, but is the least important part of my transformation. As I have said, Diet is more important than exercise. If you are going to cheat, skip the gym!
Our clients come for all sorts of reasons, one of the most common causes of almost every problem whether it be weight loss, sore back, sore neck and shoulders, one leg longer than the other, sore knees, you name it, they all stem from the same thing. BAD POSTURE. Everyone does certain things in their day-to-day activities that favor particular muscles which over time creates muscular imbalances that in later life can cause major problems. The good news is that most of these problems can be fixed by a properly trained Personal Trainer. For more information please contact me. In the meantime, I have included the following information that should help you to turn things around a bit.
Strong Muscles for Proper Posture
Muscles support the spine. A weakness in any of the muscles that support the spine makes it difficult to maintain proper posture. Poor posture is a common cause of back pain due to muscle strain, especially lower back pain.
- Exercises that strengthen and stretch the muscles that support the spine help maintain proper posture.
The back muscles, ligaments & discs are under extra stress when the spine is not in proper alignment. Strong muscles help keep the spine in proper alignment and prevent back pain. Strong muscles also prevent the spine from extending beyond its normal range of motion, which is essential to protecting the ligaments and disks from injury.
Flexible Muscles for Proper Posture
Tight, shortened muscles in the back or buttocks can throw the spine out of alignment and cause back pain. Stretching the back muscles is important for good posture, but other muscles, such as shortened hamstrings (muscles in back of thigh), can also affect spinal alignment.
What is Good Posture?
Many people remember being told ‘Stand up straight’ or ‘Don’t slouch’ when they were children. Like ‘eat your vegetables’, this is still good advice.
The spine, however, is not actually straight. The healthy spine curves inward at the neck, outward at the chest, and inward at the lower back. These two curves balance each other to ensure that the pull of gravity is evenly distributed. If the curves of the spine are increased or decreased the muscles, ligament and joints have to work harder to support the weight of the head and body. This leads to fatigue, strain and back pain.
When standing, the center of the head, the shoulders, center of the body, knees and feet should line up vertically.
COMMON POSTURE ERRORS
Common posture errors of the lower back that cause lower back pain: Swayback - an increase in the natural inward curve of the lower back. Flattened back - a decrease in the natural inward curve of the lower back.
Common posture error of the upper back that cause upper back pain: Rounded or hunched shoulders - an increase in the natural outward curve of the upper back.
Common posture error that causes neck back pain: Head Forward – ears in front of the shoulders, caused by a bent over position or hunching the shoulders.
The Lower Back Posture Errors
The positioning of the pelvis controls the curve of the lower back. The pelvis should be in a neutral position. If the pelvis tilts forward, sway back results (the natural inward curve of the lower back is increased). If the pelvis tilts backward, flattened back results (a decrease in the natural inward curve of the lower back). Control of the pelvis is key in keeping the lower spine in proper alignment and preventing lower back pain.
Like the spine, the pelvis is supported by muscles of the back, and abdomen and buttocks and strengthening these muscles helps maintain good posture and prevent back pain.
SWAY BACK – A Common Posture Error of the Lower Back
When the pelvis tilts forward the lower back arches excessively – sway back. Sway back places extra stress on the ligaments of the spine and leads to back pain. Sway back is more common in a standing position than in a sitting position. Wearing high heels also causes the pelvis to tilt forward and contributes to sway back.
Shortened muscles can also cause swayback. Stretching these muscles and maintaining the pelvis and spine in a neutral position can restore good posture and relieve back pain. Not only can shortened back muscles cause sway back and back pain, but shortened hamstrings (muscles at back of thighs) can contribute to sway back and back pain.
Test for sway back: There should be a slight inward curve to the lower back. To see if your back curves excessively (sway back), stand with your back against a wall, place your feet about 6 inches from the wall. Make sure you head and buttocks are against the wall. If your posture in correct, you will have no more than two inches between the small of your back and the wall. If it is over than this, you have sway back.
*If you have more than 2 inches between the wall and your neck, the muscles in the back of the neck and back need stretching. Don’t be impatient. Lengthening the muscles through stretching exercises must be done gradually to avoid overstretching injuries. Overstretching muscles in the neck and back can result in intense neck and back pain and stiffness.
Sleeping on your stomach shortens the muscles in your back and encourages sway back. Sleeping on your side with the knees bent helps counteract a sway back and can relieve back pain.
FLATTENED BACK – A Common Posture Error of the Lower Back
There should be a slight forward curve to the lower back. Flat back is more likely to be a problem when sitting than when standing. If the pelvis is tilted too far backward, the lower back loses its natural curve, muscles and ligaments are stretched, causing lower back pain.
Upper Back Posture Error
ROUNDED SHOULDERS is a Posture Error of the Upper Back
If your shoulders are rounded you need to stretch the chest muscles and strengthen your upper back muscles. Rounded shoulders are usually the result of slouching. When slouching, the natural forward curve of the neck is also exaggerated, which can result in neck pain as well as upper back pain. It is more common to slouch when sitting. Slouching is often caused by fatigue, especially when sitting in front of a computer.
Slouching also compresses your diaphragm, when leads to shallow breathing. Proper posture allows proper breathing and sufficient oxygen intake. Getting enough oxygen helps to relax muscles and prevents stress from building up in the muscles, especially the muscles of the neck and back. Tense muscles area common cause back pain and neck pain.
Other Posture Error
HEAD FORWARD- A Common Posture Error
The back of ears should be in line with shoulders, chin parallel to floor. Being in a bent over position or slouching causes the head to be too far forward.
When standing or sitting in an upright position the weight of your head (about 15 pounds) is supported by your entire spine, which acts as a pillar for your head.
Poor posture habits such as leaning forward puts the burden of supporting the head on the muscles in the neck. This causes muscle strain and pain in the neck and can even cause headaches.
Once the neck muscles are strained, leaning your head over for even very short periods of times can cause neck pain. Proper posture allows strained neck and back muscles to heal more quickly.
The head is heavy and the muscles of the neck take the entire load when your head is forward, creating neck pain.
Proper Posture While Sitting
Many people spend much of their workday sitting. Proper posture while sitting is vital for preventing back pain.
Even when maintaining good posture, sitting for prolonged periods of times can tire the back muscles. Take frequent breaks from sitting; take a short walk every half hour to hour, as the human body was not designed to stay in one position for long periods of time.
Also, the discs are under more pressure when sitting than while standing. Having a chair that reclines slightly shifts you weight onto the backrest of the chair; this allows your back muscles to relax, and takes some of the pressure off of the discs.
Adjustable Chairs With Good Back Support Prevent Agonizing Back Pain.
The pelvis should be in a neutral position. Certain chairs cause the pelvis to tilt backward, decreasing the curve of the lower back (flattened back), which places extra stress on the lower back and causes back pain. If you don’t have access to a chair with a good back support, place a small pillow in the small of the back to correct the curve.
Some people try too hard to sit up straight and actually end up tilting their pelvis forward and arching their back. This increase in the curve of the lower back (sway back) also strains the lower back and causes back pain.
When sitting in a chair, the feet should be supported. If the seat is too high for the feet to reach the floor, use a platform to rest your feet on. The knees should be level with or slightly higher than the hips.
Besides lower back pain, neck pain is common when good posture is not maintained while sitting. Make sure your computer monitor isn’t too high of low. You shouldn’t have to tilt your head up or lean forward to see the screen. We often extend our neck to look at a computer screen, sometimes because it is too far away, sometimes out of habit. Looking upward or looking downward or sideways (which is common practice when viewing a document upon a desk) puts excessive strain on the neck and upper back and causes neck and back pain.
The arms should hang at your sides. If your computer keyboard is too high or too far away the arms have to be kept raised or extended, resulting in tense shoulder and upper back muscles and back pain.
The top of the computer screen should be just below eye level. When reading, place the material on an angle; don’t place the reading material flat on a desk or your lap. Leaning your head over for prolonged periods of time is brutal on your neck muscles.
Proper Posture While Lying Down
Lying on side with knees bent – pillow between knees for support:
Lying on your stomach increases the curve of the lower back, leads to shortening of the muscles in your lower back and encourages sway back. Lying on your side with the knees bent helps counteract a sway back and relieves back pain.
If you absolutely must sleep on your stomach, place a pillow under your hips to help support the lower back. However, sleeping on the stomach also can strain the neck and is not advisable.
Lying on back with knees bent – pillow under knees for support:
Lying on the back with straight legs can cause low back pain. If you prefer to sleep on your back, bend your knees slightly and place a pillow under them for support.
Proper Support While Lying – Mattresses and Back Pain
A good mattress will conform to the spine’s natural curves and keep the spine in proper alignment.
When lying on a saggy mattress, the spine is thrown out of alignment. For people suffering from lower back pain, a saggy mattress that causes the lower back to sink into the mattress and can irritate the spinal joints, resulting in more lower back pain upon awakening.
It the mattress is too firm there will be gaps between the inward curves of the body and the mattress that leave parts of the back unsupported, stressing the back and causing and back pain.
The solution is to get a relatively firm mattress with enough cushioning for comfort. (There must be enough cushioning to distribute the weight of the body and eliminate pressure points) If you already own a bed that is overly firm, you can just get a good quality foam topper for your bed.
If you are in reasonable nick the above will help you to keep out of trouble. If you already suffer from postural problems a personal trainer might just be your life saver, we work with an excellent Osteopath who helps us pinpoint the exact problem, we take it from there to bring you back to how you were 10 years ago. If you want to put the pain behind you forever, call me now for a free consultation where I can show how we can provide a life long solution to what you’ve been putting up with for years.
Now is always the best time to get something done, call me now on 0402273595 or email to niddrie@newlevelpersonaltraining.com for more information or to make an appointment.
Join us March 3 for a free class IntenSati
6:30 at Movements Afoot.
I really want to get in shape fast so I’m going to the gym everyday. As a matter of fact…I can go to the gym twice each day. I’ll go in the morning before work and then again after work everyday. I’m on a mission. Look out world! Here I come!!!
Maybe it’s not so bad being overweight. After all…it’s who I am INSIDE that counts, right? This working out thing just isn’t for me.
Other first ladies have urged healthy eating at the White House ( Hillary Clinton pushed for a low-fat menu, while Laura Bush encouraged organic foods). But Michelle Obama has, in her first year, moved food and nutrition issues front and center. Her efforts dovetail with our appetite for the food-tube (she kicked off this year with an appearance on “Iron Chef America“) and America’s awareness that what you eat plays a major role in your health.
Looking for more stories on the First Lady? Check out our brand new section: FLOTUS: All Things Michelle Obama
I made my monthly pilgrimage to Costco today, and lucky was I to find pomegranate seeds, all peeled and ready to go. Did you know that ”recent research has found that eight ounces of pomegranate juice daily for three months improved the amount of oxygen getting to the heart muscle of patients with coronary heart disease (American Journal of the College of Cardiology, Sept. 2005).”
In a previous post, we wrote about Boomers with Zip, or Zoomers. One of the recent issues of U.S. World and News & World Report is devoted to the topic of aging well - a chief concern of Zoomers. The issue covers a wide variety of topics: longer life spans and longevity research, Medicare, epigenetics, eating, diet, and exercise, hormone therapy, Alzheimer’s disease, long-term care, and nursing homes (including the magazine’s rankings for Best Nursing Homes). I found the profiles of nonagenarians and centenarians inspiring and a featured 10-week plan for getting fit designed by orthopedic surgeon Vonda Wright realistic (you don’t have to buy any trendy equipment). Issues of the magazine are available at the El Retiro, Henderson, North Torrance, and Walteria branches of the Torrance Public Library and you can borrow Vonda Wright’s book, Fitness After 40, or read the U.S. News & World Report special issue at the Katy Geissert Civic Center Library.
Enjoy a vigorous workout in the comfort of your own home with the Horizon Fitness T101 treadmill. The T101 is built around a durable 2.25-horsepower continuous-duty motor, similar to the type found in premium health clubs. The result is a smooth and powerful performance at all speeds, with the ability to run quieter and longer while generating plenty of power for a long workout. The T101 is no slouch from a feature perspective, either, with nine workout programs to help you (more…)
Yes is the answer. So what do we do to top the last session? Just train until you can barely get up and walk out! This is the work out from 2/8/2010 and it was another tough one. I wonder what we need to do to top this one? Got a day or so to figure that one out. Music today brought to you by Bachman Turner Overdrive (BTO) and Grand Funk Railroad (GFR). T-Shirt: Northwestern Indian artwork for Orca…pretty cool stuff.
Note the giant Blockbuster Video bowl with Scary Movie advertised on the side – yes, its THAT old.
Ryan got two Scooners, 1 Keiths and 1 Rickards. I had never seen a scooner before I hit the Boston Pizza in Toronto – but they look like this…
