Friday, December 30, 2011

Exercise recommendation

Balance is a component of all movements.

 Balance training has been shown to beneficial to improve joint stabilization during movement.


The following exercise is  very good for increasing balance and stability:

Single-Leg Balance

1) Stand with feet shoulder width apart and pointed straight ahead. Hips should be in a neutral position.
2) Lift chest, retract shoulders slightly, and tuck  chin.
3) Draw navel in, activate gluteus, and brace.
4) Lift one leg directly beside balance leg. Maintain optimal alignment, including level hips and shoulders.
5) Hold for 5 to 20 seconds
6) Slowly return to original position


*Perform 2 sets of 12 with each leg*

A little info about...

You might be surprised by just how healthy celery truly is!




Celery leaves has high content of vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6 and C with rich supplies of potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and plenty essential amino acids.

Nutrients in the fiber are released during juicing, aiding bowel movements. The natural organic sodium (salt) in celery is very safe for consumption, in fact is essential for the body. Even individuals who are salt-sensitive can safely take the sodium in celery, unlike table salt (iodised sodium) which is harmful for those with high blood pressure.

While many foods lose nutrients during cooking, most of the compounds in celery hold up well during cooking.

Celery promotes healthy and normal kidney function by aiding elimination of toxins from the body. While eliminating toxins, it also prevents formation of kidney stones.


Drinking celery juice every day for a week significantly helps lower blood pressure. A compound called phtalides help relax the muscle around arteries, dilating the vessels and allowing blood to flow normally. To be effective, drink the juice for one week, stop for three weeks, and start over.

Drinking celery juice frequently throughout the day helps curb your cravings for sweets and rich food!


Click on this link if you would like to know a little more about celery:

http://www.easy-appetizer-recipes.com/peanut-butter-celery-sticks.html

Tuesday, December 27, 2011

My version of a cleansing product...

After some review, I do not endorse the average cleansing product that are primarily sold in health food stores.

Why? Because many if not all of these products are a bit harsh on the stomach (in my opinion).

My version of a cleanse is: EAT MORE FRUITS, VEGETABLES and drink LOTS of WATER.

Here are a few links with a list of foods high in fiber...yes..fiber...as this will definitely cleanse the digestive system in a natural manner.

http://www.todaysdietitian.com/newarchives/063008p28.shtml

http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Fiber_Foods.shtml


http://www.bellaonline.com/articles/art49479.asp


http://www.todaysdietitian.com/newarchives/063008p28.shtml


Cleanse: Increase Fiber and water intake!

Monday, December 26, 2011

Link of interest...

http://www.lowfatlifestyle.com/sandwiches/sandwichindex.htm

Enjoy!

Quote of the Day...

MUD!

Yes...mud...what is mud in relationship to fitness?

MUD is something that inhibits our chances of reaching our fitness goals.

MUD is an acronym, meaning: the mire of uncertainity and doubt; this is a vicious cycle! Be aware of it.

What is a good way to overcome becoming "stuck in the mud?"

Belief is the answer..that's right..belief.

Did you know that belief is one of the most powerful predictors of success?

People who belief in their ability to complete a task or achieve a particular goal use more effective coping habits such as humor, exercise and social support.

The mire of uncertainty and doubt keeps us from reaching our goals and living our lives tot he fullest.

If you are stuck in the "mud" you have clicked on a website that is designed to educate, motivate and inspire you to belief in your ability to adopt a lifestyle consisting of exercise and healthy eating habits!

Friday, December 23, 2011

Proper push-up technique

Here are the correct steps for performing a Push-Up with proper form and technique:

In preparing:

1) Begin in a push-up position with feet and hands on the floor slightly wider than shoulder-width apart.
2) Draw in navel and contract glutes

Movement sequence:

3) Keeping back flat, slowly lower body toward ground, by flexing elbows and retracting and depressing shoulder blades.
4) Stop at intial point of compensation.
5) Push back up to starting position, by extending elbows and contracting chest. Do not allow head to jut forward.

Regressions:

1) on knees
2) hands on bench, feet on floor
3) wall push -up


Progessions:

1) lower extremity on ball
2) hands on medicine ball
3) Hands on stability ball


Safety reminder:

A common compensation that often occurs when individuals are performing a push-up is the low back arching (stomach falls toward the ground). This is an indicator that the person possesses weak core stabilizers and the exercise must be regressed.

I strongly reccomend this exercise!

More about carbohydrates..

Carbohydrates provide multiple benefits to the diet. They contain fiber, which ensures regularity in digestion and can lower your risk of diabetes and heart disease.

There are healthy carbohydrates and those that are considered ‘empty calories’, providing very little nutritional value. To ensure you are getting the right nutrients, try to consume those carbohydrates listed in the chart below.

Why they are important: Carbohydrates are your body’s main source of energy. Also cause your pancreas to release insulin which aids in:
  • Regulating blood sugar
  • Storing energy
  • Repairing Muscles
  • Intestinal health and waste elimination
Daily Dietary Requirements*: 40% – 60%** of Caloric Intake


If your diet has too littleIf your diet has too much
  • Pancreas won’t release enough insulin, causing low energy, headaches, muscle cramps and diarrhea
  • Insufficient supply of blood sugar to the body, causing organs to malfunction
  • Ketosis, loss of sodium and dehydration
  • Often causes diets to be higher in fat, which can lead to obesity
  • Pancreas will release too much insulin, causing your body to turn calories into fat
  • May mean you are not getting enough high-quality protein for proper growth and body maintenance
Good Food Sources and Serving Size
  •  
  • Apples (1 medium)
  • Applesauce – unsweetened (1/2 cup)
  • Banana – 4″ (1)
  • Berries (1 cup)
  • Cantaloupes (1 cup)
  • Cherries (2/3 cup or 12 cherries)
  • Dried Fruit (2 T)
  • Grapefruit (1/2)
  • Grapes (12 – 15)
  • Juice – 100% fruit (4 – 6 oz)
  • Lemons (1)
  • Low-fat Milk (8 oz)
  • Oranges (1)
  • Pears (1)
  • Plums (2 small)
  • Prunes (3)
  • Soymilk – light (8 oz)
  • Watermelon (1/4 cup)
  • Yogurt – Low-fat and low sugar 

Make water more interesting!

Here is a little creative tidbit:

If you have trouble drinking the reccomended amount of water...because of the lack of taste, no worries!

Try this: Flavor your water with strawberries, lime, or lemon, also try freezing whole blueberries and raspberries inside your ice cubes.

Go ahead make your water more interesting!

Did you know...?

Of the 2,500 known varieties of apples in the U.S, only about 100 are grown commerically. Only, a select 8 make up 80% of the country's production: Red Delicious, Golden Delicious, Granny Smith, McIntosh, Rome Beauty, Jonathan, York, and Stayman

Another link of interest...

http://www.fitday.com/webfit/Index2.html


Excellent source for self-monitoring which is essential for a successful weight management program.

Strawberry nutrition facts:

All nutrition information is based on 1 cup (8 to 10) fresh strawberries

- Calories: ca. 50
- Protein 1 g
- Fat 0.6 g
- Carbohydrates 11 g
- Sugar 7 g
- Fiber 3.5 g
- Iron 0.6 mg
- Sodium 2 mg
- Calcium 22 mg
- Phosphate 30 mg
- Riboflavine 0.1 mg
- Vitamin C 85 mg
- Potassium 240 mg
- Zinc 0.2 mg
- Niacin 0.4 mg
- Vitamin B6 92 mcg
- Folate 34 mcg

A law regarding weight reduction

Actually, it is called the Law of Thermodynamics and it simply states: weight reduction can only occur when there is more energy burned than consumed.

Sounds simple..right?! Actually, two powerful tools make this law easy to abide by: belief and motivation!


Be motivated and belief..and you will accomplish your goal and have fun doing it!

Wednesday, December 21, 2011

Fact!

Fact: When pursuing body fat reduction, weight training provides an extremely potent means to burn calories when it is combined with cardiorespiratory training.

Fact: Stability training is essential when starting a resistance training program. Stability training prepares the connective tissues and muscles for the high demand that is to be placed on the entire body.

Thursday, December 1, 2011

Water...

On average, we need to consume 96 ounces of water ( 3 quarts) of water per day. For those individuals seeking weight loss an additional 8 ounces for every 25 pounds carried above ideal body weight

Adequate water consumption is important for the following reasons:  metabolic function, body temperature regualtion, liver functioning, also nutrient transport.

Fact: thrist alone is a poor indicator of adequate water consumption.

Fact: A fulid loss of 2% of body weight will adversely affect circulatory functions and decrease performance levels.

Fact: Adequate water intake is essential for feeling and functioning at our best!

Did you say you wanted to know about...

All about bananas!

Just click on this link:

http://www.banana-facts.com/

A few good links to check out!

http://caloriecount.about.com/sugar-facts-nf269


http://www.myfitnesspal.com/nutrition-facts-calories/soda