Saturday, February 26, 2011
Wednesday, February 23, 2011
Friday, February 18, 2011
Press Release-Highest Rates of Physical Inactivity
CDC-Reports on Physical Inactivity
"Areas where residents are most likely to be active in their free time are the West Coast, Colorado, Minnesota and parts of the Northeast."
"States where residents are the least likely to be physically active during leisure time are Alabama, Kentucky, Louisiana, Mississippi, Oklahoma and Tennessee. In those states, physical inactivity rates are 29.2 percent or greater for more than 70 percent of the counties."
"Physical activity is crucial to managing diabetes and reducing serious complications of the disease,"
Interactive map: Centers for Disease Control and Prevention
(you can break it down by state and county to see how your area)
County Level Estimates of Leisure-Time Physical Inactivity — U.S. Maps
2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Physically Inactive
Available online at: http://apps.nccd.cdc.gov/DDTSTRS/default.aspx. Retrieved 2/18/2011.
Tuesday, February 15, 2011
"Weightlifting can be helpful for obese kids" and “Hey, That’s Exercise!” (Actually, It Might Not Be.)
In-Your-Face Fitness: Weightlifting can be helpful for obese kids - latimes.com
I love how this article brings weightlifting into the light for obese kids. It not only benefits obese children, but adults too!
“Hey, That’s Exercise!” (Actually, It Might Not Be.)
Here is an article that discusses what you may think is exercise, but actually isn't. Yes, moving is something over nothing, but picking up heavy things is just better!
Monday, February 14, 2011
Stick figure Heros!
This first sheet is a compilation of exercises that will help you move from a sedentary state to leading a more active lifestyle. These exercises will promote balance, flexibility, coordination, and an emphasis on core strength.
This second set of exercises are the basics of strength training. The majority of these exercises can be performed with or without weights. Holding your spine in a neutral position, in each of these movements is essential, especially when adding weight to the movement.
Friday, February 11, 2011
Saline solution vs. Drugs
Our office often has pharmaceutical sales representatives stop in to see the other doctors in hopes they would prescribe their drugs over a competitors. So the sales rep tells me he used to represent allergy medicine and,
"The allergy doctor said, 'If I recommend my patients use a neti pot for their allergy problems, I wouldn't have a job."
A simple cleansing of the nasal passages with a saline solution mixture is much easier and cheaper than spending time and money at the doctor on pills and sprays that don't work as good as salt water!
There are many forms of self-treatment for a variety of conditions. Some conditions such as high blood pressure, high cholesterol, stress, back pain, and shoulder problems can actually be treated without the use of medicine or surgery.
Self treatment does take some effort. Do something for yourself!
"The allergy doctor said, 'If I recommend my patients use a neti pot for their allergy problems, I wouldn't have a job."
A simple cleansing of the nasal passages with a saline solution mixture is much easier and cheaper than spending time and money at the doctor on pills and sprays that don't work as good as salt water!
There are many forms of self-treatment for a variety of conditions. Some conditions such as high blood pressure, high cholesterol, stress, back pain, and shoulder problems can actually be treated without the use of medicine or surgery.
Self treatment does take some effort. Do something for yourself!
Thursday, February 10, 2011
No More Crunches? Abs-olutely! | ThePostGame
No More Crunches? Abs-olutely! | ThePostGame
If you have trained with me, you may have noticed the minimal or zero amount of sit-ups or crunches we do. The bulk of my strength training revolves around spinal bracing using your abs and back to protect the spine from unwanted movement while the greater muscles of the hips are used to produce movement as in squats, lunges, and deadlifts. Even when pressing weight overhead, or doing push up, the spine needs to be braced and rigid.
Of course, maintaining a flexible spine is important. Having a flexible spine will keep you feeling youthful. The combination of strength and flexibility is amazing! Move when you want to move, and brace when you want to or need to brace.
Here is a perfectly healthy isometric hold that demonstrates spinal flexibility and bracing simultaneously.
This is Katie.
This is my pregnant sister, Dana.
If you have trained with me, you may have noticed the minimal or zero amount of sit-ups or crunches we do. The bulk of my strength training revolves around spinal bracing using your abs and back to protect the spine from unwanted movement while the greater muscles of the hips are used to produce movement as in squats, lunges, and deadlifts. Even when pressing weight overhead, or doing push up, the spine needs to be braced and rigid.
Of course, maintaining a flexible spine is important. Having a flexible spine will keep you feeling youthful. The combination of strength and flexibility is amazing! Move when you want to move, and brace when you want to or need to brace.
Here is a perfectly healthy isometric hold that demonstrates spinal flexibility and bracing simultaneously.
This is Katie.
This is my pregnant sister, Dana.
Daily diet soda tied to higher risk for stroke, heart attack
Daily diet soda tied to higher risk for stroke, heart attack
61 percent higher risk of vascular events for those who drank diet soda each day, study finds
http://www.msnbc.msn.com/id/41479869/ns/health-diet_and_nutrition/
It may not be the diet soda per se, and the study group was relatively (small 2500) and only for 9 years, but are you going to wait another 9+ years to find out the probable bad news before you stop drinking colored chemical water? Just reduce it, or get over it and drink water!
Tuesday, February 8, 2011
Baby Carrots
"Most of those cute little "baby carrots" you pack in your child's lunch box and snack on at work are not really babies at all, but rather cut down from full-grown carrots that are rejected for size and deformities. Baby-cut carrots are not as nutritious as whole carrots. Much of a carrot's nutritional value is in it's skin and the area adjacent to it, and that part is peeled away on a baby-cut carrot. And since baby-cut carrots are completely peeled, they are then soaked in a chlorine solution to kill bacteria and help preserve them. This is standard even for organic baby-cut carrots. To get the most nutrition from your carrots and avoid harmful chemicals used in processing, read labels closely and look for true organic baby carrots-these grown and harvested as babies-not baby-cuts."
-Mary Janes Farm Magazine, Feb-Mar 2011
Eating any carrot is better than not eating any carrot (or vegetable) at all. If you are not eating vegetables, start today and continue to eat them every day.
-Mary Janes Farm Magazine, Feb-Mar 2011
Saturday, February 5, 2011
Friday, February 4, 2011
16 Cardinal Rules for Snow Shovelling
16 Cardinal Rules for Snow Shovelling
I am a little late to post this, but regardless, take a look at this article. It seems all pretty common sense, but maybe you didn't know these things about shoveling.
I can't say I agree entirely with this:
B. Keep your back straight as you move from the squat position to the upright position.
C. Use your shoulder muscles as much as possible.
D. Hold the snow shovel as close to your upper body as possible.
E. Keep one hand close to the shovel blade for better leverage.
F. Don't twist your upper body as you throw snow.
Mine recommendations is this:
A. Use your hips and core as much as possible - push snow when you can and keep your core (back and stomach) tight as your use your legs to lift when you can't push it.
B. Keep your back straight (neutral) as your move from the bent (at hips and knees) position to the upright position.
C. Use your hips and core as much as possible as these will fatigue much less quickly than your shoulders.
D. Hold the snow shovel as close to your hips as possible.
E. Keep one hand in the middle of the stick for better leverage.
F. Keep your core tight as your pivot your feet as your throw snow.
I came across this. This is a good example:
I can't say I agree entirely with this:
6. Maintain proper posture:
A. Use your leg muscles as much as possible - push snow when you can and use your legs to lift when you can't push it.B. Keep your back straight as you move from the squat position to the upright position.
C. Use your shoulder muscles as much as possible.
D. Hold the snow shovel as close to your upper body as possible.
E. Keep one hand close to the shovel blade for better leverage.
F. Don't twist your upper body as you throw snow.
Mine recommendations is this:
A. Use your hips and core as much as possible - push snow when you can and keep your core (back and stomach) tight as your use your legs to lift when you can't push it.
B. Keep your back straight (neutral) as your move from the bent (at hips and knees) position to the upright position.
C. Use your hips and core as much as possible as these will fatigue much less quickly than your shoulders.
D. Hold the snow shovel as close to your hips as possible.
E. Keep one hand in the middle of the stick for better leverage.
F. Keep your core tight as your pivot your feet as your throw snow.
I came across this. This is a good example:
Thursday, February 3, 2011
Tuesday, February 1, 2011
Food for Thought
Here is a glimpse of the food I traditionally eat. It primarily consists of meat, eggs, vegetables and sweet potatoes.
strengthspecialist@gmail.com
strengthspecialist@gmail.com
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