Stress: a philosophical approach

We often read about stress in work and family life. We are aware of its physical and psychological dangers. There are many products, procedures and services advertised to help relieve it. But do we actually know what stress is and what causes it? By examining personal beliefs and value systems we can get to the heart of the matter and better manage stress.

Stress appears to have at least two broad dimensions: external and internal. The external dimension relates to our environment, for example, the events in our life, lifestyle demands and other people. The internal dimension relates to how we perceive such events, our goals and belief systems. It is in this area that I believe a philosophical approach can be helpful. Stress can have positive as well as negative effects. It can motivate us to get out of bed in the morning as well as make and meet goals. It can help us rise to challenges and be successful in work, sport or recreation.

Its negative effects, however, occur when we cannot, or perceive that we cannot, cope with it. Physical and psychological breakdown can occur. Physical symptoms include migraines, shoulder, neck and back pain, heartburn, diarrhea, constipation asthma and allergies. It can also lead to sleep disorders, autoimmune disease, chronic pain, cardiovascular disease and chronic fatigue. Psychologically, it can cause forgetfulness, indecisiveness, hopelessness, anxiety, and depression. Behavior can also be affected with increased drinking and smoking, obsessive compulsiveness and memory lapse, according to Australian government and commercial sources at http://www.betterhealth.vic.gov.au and http://www.mydr.com.au.

How we relate to stress internally can be affected by our physical condition, whether it is sickness (e.g. viral infection), fatigue or degree of fitness. Psychologically, it can be affected by our self-esteem, problem-solving abilities, attitudes and goals. Philosophically, it relates to our value and belief systems. While the physical and psychological aspects of stress have been tirelessly written about, these philosophical aspects have been largely ignored. People seem more concerned with treating the symptoms than the problem, which may be more philosophical in nature.

Identifying and managing philosophical aspects of stress

Everyone has values and beliefs. Some people value money and assets, others getting drunk on Friday nights. Some value environmental concerns over economic interests, others showing success with expensive cars and houses. These personal values are mixed with our religious and cultural beliefs and contribute to our behavior. Yet, how many of us have actually examined our value system? When it comes to managing stress, whether we passively acquire it from society, life experiences, culture, all the above or somewhere else is not as important as being aware of our value system. This is because negative consequences of stress can occur when we behave counter to it.

For example, a person who values time with the family may have little chance to do so because he or she works 10- to 14-hour days. While someone else may see this as an opportunity to provide more money for his or her children's education, it may be a source of stress for that person. Internally, both react differently based on their value systems. So, examining our value and belief systems, or philosophy of life, can give us insights into internal sources of stress - and be a good starting point for managing them. An important element of stress management is to confront these philosophical issues. I recommend a three-step process:

1. The first step is to examine your value system. Study your behavior and ask yourself the following questions: Why did I do that? What should I do in similar situations? What do I value more or less? In effect you are asking yourself, "Who am I?"
2. The second step is to dream. Find a quiet place and time then identify your ideal lifestyle. This begs other important questions: How should I live? How much of my dream lifestyle would really contribute to my happiness, as judged by my own criteria? Am I ignoring other more important values?
3. The third step is problem solving. Identify the problem, brainstorm ideas, evaluate the pros and cons of each idea then select the best solution. Next, act and evaluate. If need be, start from the first stage again.

These three steps should be continuous throughout one's life. To achieve one's dream could take decades, if attained at all. But you may attain satisfaction knowing you have started your journey - you are starting to be and act the way you believe you should.

Although not scientifically tested, I believe that by acting more inline with examined values people can change their behavior in a way that brings physical and psychological benefits. They may become more relaxed, decreasing muscle tension, migraines and chronic pain. Diet and physical activity levels may also improve, leading to better weight control. Sleep patterns can improve and fatigue alleviated as well as dependency on drugs - legal and illegal. This can decrease risk factors for cancer and other health problems.

If you are not willing to take this path then I suggest you follow the physical and psychological methods of coping with stress. But please don't ignore - or worse, accept - your stressful situation.

thxs japan fitness

http://www.fitnessjp.com

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Pilates: A Fitness Tool That Transcends the Ages

Someone somewhere once said: "age is no excuse for weakness."

I believe that is true.

As millions of Baby Boomers and beyond enter their golden years, they hope to be active, and stay healthy and injury-free. However, the greatest challenge in doing so for many has been and will be a sedentary lifestyle.

Many older adults have the perception that they cannot exercise for fear of injury, when just the opposite is true. A body will respond to proper training regardless of age. Unfortunately, many older adults fail to realize that someone who does not exercise is potentially more prone to injury and poor health.

WHAT HAPPENS AS WE GET OLDER?

Balance, agility, proprioception, and kinesthetic awareness all start to diminish as we age or become sedentary. We use vision, the vestibular system and the complex of nerve endings in our muscles, joints and tendons to keep ourselves upright. As we get older or become sedentary, these sensory systems operate less effectively.

Additionally, the muscular system starts to weaken from the core to extremities as we get older. Our core (consisting of the abdominal wall, back, and pelvic musculature) becomes weak with progressive weakening of the hip and shoulder stabilizers. Loss of flexibility also impairs our ability to move properly and hold good postural alignment. As a result, many older adults experience orthopedic injuries such as hip and shoulder fractures from falls due to loss of balance, and to overuse-repetitive stress injuries.

Our skills for focus and memory retention also diminish as we age. Osteopenia and osteoporosis can complicate exercise programs, limiting some forms of training. Arthritic and degenerative changes, high blood pressure, pelvic floor dysfunction, and many others can be added to the list.

Many therapists are turning to Pilates as a method of rehabilitation and training for older adults experiencing these aging-related challenges.

WHY PILATES?

Pilates is effective because it is an extremely flexible rehabilitation system. Exercises can be modified based on each client's needs to best facilitate a positive movement experience. The exercises can be assistive in nature or, as a client gets stronger, modifications can be made to make the exercises more challenging. The training is low impact and weight bearing, and positional restrictions can be accommodated.

Pilates starts with nine principles of training that make it a perfect therapeutic remedy for this population:

1. Breathing—the essential link between the mind and body, relaxes, improves focus.
2. Concentration—paying attention to movement quality.
3. Control—optimizing form and technique.
4. Centering—moving from a stable, balanced and flexible core.
5. Precision—greater efficiency in movement patterns.
6. Balanced muscle development—postural and muscular symmetry.
7. Rhythm and Flow—smooth flowing movement.
8. Whole Body Movement—integrating movement through the mind, body and spirit.
9. Relaxation—using just the effort needed to accomplish a task, and releasing tension.

Through Pilates an older adult can achieve a strong core, integrating stabilizing muscles, and creating a strong, balanced foundation from which to move. Pilates enables them to better react to their environments.

CONDITIONS TO CONSIDER

As is the case when working with any specialized population, you will need to be aware of certain cautions when using Pilates with older adults. For example:

• Osteoporosis—Many Pilates exercises incorporate flexion-oriented movement. For osteoporosis sufferers, flexion is contraindicated. We recommend clients at risk of osteoporosis get a bone density scan to find out their T-score. A T-score of -1 to -2.5 indicates osteopenia, or 10-25% below normal bone density. Caution is required when moving into flexed postures. A T-score of >2.5 indicates osteoporosis and all flexion of the spine is contraindicated. The beauty of Pilates is that modifications can be made to meet the needs of people afflicted with osteoporosis. (See case study)
• Arthritis and Degenerative Conditions—By the time we reach middle age and above, most of us have some level of arthritic or degenerative changes in the joints of our extremities and spine. As with any form of exercise, appropriate precautions need to be observed. The low impact, controlled environment of Pilates training is ideal for managing and improving mobility and strength.
• High Blood Pressure—One of the principles of Pilates is breath work. Breathing can reduce anxiety, focus attention and lower blood pressure during exercise. For people with high blood pressure or an ailment like glaucoma, breath work incorporated into Pilates is very important to make sure they are not spiking their blood pressure.

THE RIGHT EQUIPMENT

Exercise balls and foam rollers can be incorporated into a modified, at-home Pilates regimen.

Pilates equipment includes: the reformer, trapeze table, chair, barrels and small apparatus, such as circles and the Pilates mini-balls.

For an older client population, the trapeze table and clinical reformer are ideal due to the ease of getting on/off the equipment, and to the variety of exercises one can perform on each piece. This versatility is a key benefit; you can make more efficient use of your time instead of having to move older clients from one piece of equipment to another.

Mat Pilates is a great form of exercise for home programs. You can incorporate the principles of Pilates and modify the exercises using foam rollers and exercise balls for home programs.

CASE STUDY: TREATING OSTEOPOROSIS

Client "A" is a 5 foot, 7 inch, 120-pound, 67-year-old female. She was diagnosed with "established" osteoporosis 3 years ago with a T-score of -2.2 of the lumbar spine and -3.2 at the femoral neck. She initially had a single leg standing balance of <>

She started Pilates training three times per week and began using the medication recommended by her physician. After 1 year, her T-scores were -1.3 at the lumbar spine and -2.4 at the femoral neck. In addition, her diagnosis has changed from osteoporosis to osteopenia. Her balance has improved to allow single leg standing >90-seconds while doing standing Pilates exercises including single heel raises. The fracture risk for the client has gone from high to moderate, and her fall risk from high to low.

Rob Kopitzke, PT, MPI, USACC, NMR, is the president of Body Concepts Inc, a Pilates-based physical therapy clinic in El Dorado Hills, Calif. Kopitzke has extensive training in biomechanics of the foot and lower extremities. Two long-term manual therapy courses on the spine and a variety of other orthopedic-sports medicine courses round out his physical therapy training.

Types of Pilates Equipment Found in Therapeutic Clinics

THE REFORMER
The Reformer is the most well-known piece of Pilates equipment, providing an effective, low impact resistance-based workout that is friendly to the joints. It consists of a gliding carriage inside a wooden or metal frame connected to a system of springs, pulleys and ropes. Users sit, kneel, stand, or lie on the carriage and push and pull the footbar and the ropes. Resistance is provided by the attached springs. Reformer exercises target every part of the body.

TRAPEZE TABLE (OR, THE CADILLAC)
The Cadillac is a raised horizontal table-top surrounded by a four-poster frame, on which various bars, straps, springs and levers are fixed. A tremendous variety of exercises can be performed on the Cadillac—from gentle spring-assisted sit-ups to advanced acrobatics while hanging from the upper bars. Resistance is provided behind, in front, and above at a variety of different angles.

THE REFORMER/TRAPEZE COMBINATION
This piece of equipment combines the Reformer and the Trapeze Table. The Reformer is hidden underneath two, removable tabletop mats, and greatly increases the amount of exercises that can be done. Another variation—the Reformer/Trapeze combination resembles a standard Reformer, with a half wall of Cadillac features on one end.

FITNESS CHAIRS
Pilates fitness chairs activate the legs, buttocks, shoulder girdle, arms and core, as well as heightens neuromuscular coordination. Pilates fitness chairs (or combo chairs) resemble a stool with single or split steps at the bottom. Handles, chair backs, rotational discs, and other accessories can be added for increased variety.

Although many exercises are performed sitting on the chair and pressing down on the steps or pedals, many more can be performed lying on the floor, standing up, or lunging forward.

MAGIC CIRCLES
This is a circular ring made of sprung steel or flexible plastic, with contoured handles. Circles are available in a range of resistance tensions (from band level 2 to 4) and diameters (12 inches to 14 inches) to meet the needs of different body sizes and ability levels. They can be used standing, sitting or lying down on your front, back or side. Magic circles are a simple way to add resistance training to mat exercises.

THE LADDER BARREL
This consists of ladder-like rungs and a rounded barrel-like surface on which a multitude of stretching, strengthening and flexibility exercises can be performed. The barrel is separated from the ladder by a sliding base that can adjust to accommodate different torso sizes and leg lengths in a range of Pilates exercises.

Beware of Trendy Health Food – it May Not be Your Best Bet

Here is Part 1 of Gina Laverde article that tells you the inside scoop on trendy food.

I am very inspired by our generation’s growing concern for health. We continue to test the norm, and find the answers that work best for us. But, BEWARE – as soon as people like us start thinking, corporations tend to jump on the bandwagon. Now that health is a trend – there’s so much opportunity to make a buck.

What can be cooler than yogurt these days? Companies that used to sell these creamy treats as a low-fat alternative to ice-cream are now claiming that this stuff actually boosts your immune system and controls your weight?

The idea behind the scenes is the pro-biotic. Pro-biotics are amazing little organisms that already live in your gut. They help ward off infection and balance out any bad bacteria and viruses. The word pro-biotic actually means pro-life. So, yeah – they are good.

But, what the yogurt companies do not reveal is that most of their “live and active cultures” are actually dead. And furthermore, the rest can easily die in your stomach acid as they make way to their destination. And even furthermore, since the sale of raw dairy is MOSTLY illegal in the U.S. – all commercial dairy has been homogenized and/or pasteurized. This process kills the natural enzymes and bacteria that live in the milk, and turns them into histamines. Have you heard of these guys? Histamines cause allergic reactions.

So, if the yogurt cultures were actually “alive” and the dairy “raw” the enzymes would act to assist in your digestion of the dairy, make it into your gut and flourish.

Before you spend your money and test your health on any pro-biotic you should know that many of the pills (like acidophilus) that are sold commercially contain mostly dead organisms as well. It’s very hard for a pro-biotic to make it passed your stomach. Some of these products claim to have seven billion or 30 billion per capsule – but, what you’d like is for a claim of how “alive” they are. The box should also contain info on how the bacteria are preserved (i.e. freeze-dried).

Pro-biotic foods, which have been used for centuries may be a better way of re-introducing that healthy bacteria into your system. Health food stores in my area can’t keep enough Kombucha Tea in stock. This fermented tea is actually very potent because it is able to sneak passed your digestive acids and settle in your gut.

Because of their potency, Kombucha and other raw pro-biotic foods may cause detox or die-off symptoms. In essence this is a good thing, but moderation is key. The Kombucha bottle recommends one bottle a day to keep healthy. When your body releases toxins, it can mimic illness – so drinking a whole bottle on your first taste can be really painful.

I encourage you to make all of your health decisions conscious ones – weigh all sides and introduce new remedies in moderation. Some books that offer a well-rounded view of the benefits of pro-biotics, and the truth behind them are: The Body Ecology Diet, by Donna Gates; and Nourishing Traditions, by, Sally Fallon. Both also have websites.

Brain Fitness

Little Miss Brain gives her two cents on how to keep your brain young and fit!

… and I promise it’s almost nothing like the boot camp in Full Metal Jacket.

A new study concluded a training program focusing on improving thinking and concentration can improve mental acuity. The study primarily focused on attention training in older adults who have a harder time blocking out distractions due to how the brain changes with age.

“In the one-on-one sessions, subjects are asked to ignore distracting information and tasks get harder as the eight-week training progresses. For the group sessions, participants learn new information relevant to healthy aging and are tested on their ability to apply the new information. All participants had an fMRI scan while they completed a task that required them to look for target words or numbers while ignoring distracting sounds. The scans showed brain activity in areas related to both sight and sound. Follow-up fMRIs showed that in the group receiving the one-on-one training, activity related to sight was increased, while activity related to sound was decreased. In addition, performance on the task was improved.”

Essentially this “brain training” is a powerful statement regarding how much control we have over how our brains function. Interesting. And for those of us who might not fit into the “older adult” category?

“There are a growing number of activities, from crossword puzzles to Sudoku, promoted as ways to keep our minds young,” said Jennifer Mozolic, a Wake Forest graduate student who presented the results."

Too bad I hate Sudoku.

Get Your Kids off the Couch This Summer & Out In the Sun!

Filed under: Fitness, General Health, Healthy Habits, Healthy Kids

With school out and your young kids at home, they've got a lot of extra time on their hands. The mere mention of fitness and taking them away from the TV or their favorite video games can often evoke reactions usually reserved for doing chores, getting haircuts, or visiting the dentist.

To make fitness less tedious for everyone, print physical games and actual exercises on strips of paper, color-coding to distinguish the games from the exercises. On 'fitness day', once or twice a week, have everyone draw and complete an exercise or play a game -- this works best with 3 to 8 year olds. Cheer each other on while completing each exercise and at the end, make them show their muscles. I don't know a kid yet that doesn't love to show them off.

Fun Tip: Get a polaroid camera and take instant photos to post on the fridge of their accomplishments and you'll soon see them excited about 'fitness day'.

thxs Tanya Ryno

Your Batteries - re-energize during the workout

Re-energizing your dead batteries will help you put fatigue to rest for good.A little effort and a positive attitude will perk you up in a flash. These simple energizing tips will give you new life.

1. Eat properly. Nutritious meals are number one in the battle against fatigue.Make sure to eat high-protein foods, such as meat, cheese, eggs and whole-grain breads with each meal. Munch on fruit when you need a snack. Avoid too much caffeine.You may want to try perking yourself up with a high potency vitamin B complex, Fifty mg. Of B15 with each meal is said to help.Cayenne pepper is another natural stimulant. You can mix a teaspoon in hot water or take it in capsule form.

2. Get your proper rest. If you are not getting enough at night, take a break and nap during the day. Or perhaps before you head out at night if youre a late night partygoer.

3. Keep in shape with exercise. A good daily walk will get those tired muscles moving.

4. Meditate. Any form of meditation can be a real, natural healer. Just sit quietly, breathe deeply, and let your mind forget your daily hassles. Think of pleasant things.Above all, you can fight fatigue best by keeping a positive mental attitude. Try the tips mentioned, and pamper yourself; take a break when you need it.

Three Things Every Exercise Program Should Have

1. What you should know to design a safe and effective exercise programA complete fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise. Aerobic exercise does good things for your cardiovascular system and is an important part of weight management. Muscular conditioning can improve strength and posture, reduce the risk of lower back injury, and is also an important component of a weight management program. Flexibility exercise is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness.

2. Aerobic exercise can be as simple as walkingWalking is a weight-bearing aerobic exercise. So are jogging, rope skipping and dance-exercise. Aerobic exercise is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. There are also non-weight-bearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing.

Keep the pace comfortable. A very important aspect of your exercise program is the intensity. You should exercise at a comfortable pace. You can measure your exercise heart rate to check the intensity of your exercising, or you can take the 'talk test.'

To measure your heart rate, take your pulse as soon as you stop exercising. Count your heartbeat for 10 seconds, then multiply that by six to convert it to a one-minute heart rate. If you keep your exercise heart rate within a range of 55 percent to 80 percent of an estimated maximum heart rate (220 minus your age), you're doing well.

The talk test is easier to accomplish. Just exercise at a pace that allows you to carry on a conversation while you're exercising.

How often should you exercise?Three to four days of aerobic activity is fine for general health maintenance. If you're trying to lose weight, aim for four or more days a week, being sure you take off at least one day a week.

How long should you exercise?Work up to 20 or more minutes per session for general health maintenance. For weight loss, gradually work up to 45 minutes or longer at low to moderate intensities in a low- or no-impact activity.

3. Strength conditioning gives you a choicePick calisthenics, free weights or machines. Just be sure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.

Start with a weight that's comfortable to handle and keep it up for eight repetitions. Gradually add more repetitions until you can complete 12 repetitions. For greater strength conditioning, add more weight and/or more repetitions, in sets of eight to 12, when the exercise becomes easy.

Stretch for flexibilityProper stretching involves holding a mild stretch of 10 to 30 seconds while you breathe normally. Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all the major muscle groups.

One last thing to remember . . . Always check with your doctor before beginning any exercise program, especially if you're over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.

Push Ups - How to

Excercises for Men - Fast and Furious

No matter what kind of workout you do now, I can show you how to make it better. And all I need from you? An extra 5 minutes. Simply choose one of the bonus muscle builders that follow, and tack it on to the end of your current routine. It won't take long, and it'll yield great dividends, allowing you to customize your training to achieve almost any goal. Whether you want to build bigger arms, sculpt a rock-solid core, or eliminate back pain, it's just 5 minutes away.

Start today and you'll instantly improve your workout. Your body will soon follow.

Build Sleeve-Busting Arms

You can accomplish a lot in 5 minutes, and this arm-building routine is proof. To do this workout, simply pick any two exercises that target your arms: one for your biceps and another for your triceps. As an example, you might choose the EZ-curl-bar curl (biceps) and the dip (triceps). For either, select the heaviest weight that allows you to complete eight to 10 repetitions, and then alternate between the exercises, doing sets of five or six repetitions without resting. It's not uncommon to do four or five sets of each. And this means you'll be logging a total of eight to 10 sets of challenging arm work in just 5 minutes.

Perfect Your Posture
Sitting hunched over a keyboard for 10 hours a day trains your muscles and connective tissues to adapt to that position, adding a hunch to your posture. But you can unravel your slump with an exercise called the prone cobra, which helps counteract the damage of your daily grind.

How to do it: Lie facedown on the floor and rest your arms at your sides, palms down. Contract the muscles in your glutes and lower back to raise your upper torso and legs off the floor. At the same time, rotate your arms outward till your thumbs point toward the ceiling. Hold this position for 60 seconds, rest for 60 seconds, then repeat two more times, for a total of three sets.

Banish Back Pain
"Lower-back problems often stem from tight gluteal muscles," says Nate Green, a personal trainer in Whitefish, Montana. His solution: a foam roll ($23 at performbetter.com). "Your muscle tissue is like a rubber band. If it has a bunch of knots in it, you won't be able to stretch it very far," says Green. By using a foam roll to alleviate these knots, you'll make your muscles more pliable--and quickly relieve back pain.

How to do it: Sit on a foam roll on the floor, with your feet up and your hands on the floor for balance. Now slowly roll your butt over it, stopping on the tenderest spots (these are knots) for 20 to 30 seconds or until the pain subsides.

Pump Up Your Pecs
This workout is designed to trigger a growth spurt by maintaining tension on your chest muscles for a full 5 minutes. Make sure to use a timer---you'll need to know when to stop.

How to do it: Set an incline bench to a 30-degree angle and grab a pair of dumbbells, choosing the heaviest weights that allow you to complete 10 repetitions of the dumbbell incline fly (described below). You'll use this weight for both exercises 1 and 2. Do the moves in the order shown, following the step-by-step instructions for each.
Exercise 1: Dumbbell Incline Fly
Hold the weights above your chest, with your arms slightly bent. Without changing the bend in your elbows, lower the weights out to your sides. Reverse the motion to return to the start.

Do one set of eight reps.

Don't release the weights; hold them straight above your chest, and rest for 15 seconds in that position.

Do as many more repetitions as you can.

Rest for 15 seconds, then move on to exercise 2.

Exercise 2: Dumbbell Incline Bench Press
Hold the weights above your chest with your arms straight. Bend your elbows to lower the weights to the sides of your chest. Pause, then push the weights up.

Do as many repetitions as you can.

Rest for 15 seconds with the weights held above you.

Do as many more repetitions as you can.

Rest for 15 seconds, then set the weights down and move on to exercise 3.

Exercise 3: Wide-grip Pushup
Get into pushup position, but with your hands placed about twice shoulder-width apart.

Do as many pushups as you can.

Rest for 15 seconds and keep repeating until your 5 minutes are up.

Bench More, Save Your Shoulders
"One of the keys to both a bigger bench press and better shoulder health is the ability to stabilize your shoulder blades," says Bill Hartman, P.T., C.S.C.S., a physical therapist in Indianapolis. The reason: When you're able to squeeze your shoulder blades down and together--and hold them that way while you bench-press--you create a more stable surface from which to push the bar. This allows you to lift heavier weights while reducing the stress on your shoulder joints. Do the two exercises that follow in the order shown. Hold each movement for 10 seconds, rest for 10 seconds, then repeat until you can't maintain a 10-second hold. As you improve, increase your hold time.

Serratus Dip
How to do it: Grab the bars of a dip station and lift your body until your arms are completely straight. Without bending your elbows, press your shoulders down as you push your torso up. Hold, then relax your muscles, which will cause your torso to lower relative to your shoulders -- as if you were shrugging them.

Hanging Scapular Retraction
How to do it: Grab a pullup bar with an overhand grip, hands just beyond shoulder-width apart, and hang at arm's length. Without bending your elbows, squeeze your shoulder blades down and together. (Your body will rise slightly.) Hold, then rest by relaxing your muscles without letting go of the bar.

The 5-Minute Six-Pack
If you do only crunches, you're shortchanging your abs. Why? Because in addition to flexing your trunk -- as you do in a crunch -- your core muscles also allow you to flex your hips, rotate your body, and stabilize your spine. So for the best results, you need to target each of these functions. To hit them all in about 5 minutes, do one set of each exercise below in the order shown, with no rest between.
Plank
Assume a pushup position, but place your forearms on the floor. Brace your abs as if you were about to be punched in the gut, and hold for 30 seconds.

Plank
Assume a pushup position, but place your forearms on the floor. Brace your abs as if you were about to be punched in the gut, and hold for 30 seconds.

Side Plank
Lie on your left side and prop your upper body up on your left elbow and forearm. Then raise your hips until your body forms a straight line from shoulders to ankles. Brace your abs for 30 seconds. Then repeat on your right side.

Swiss-Ball Crunch
Lie on your back on a Swiss ball so that your hips and your lower and upper back rest on the ball. With your fingers placed behind your ears, raise your torso as high as you can by crunching your chest toward your hips, then return to the starting position. Do 15 reps.

Reverse Crunch
Lie on your back on the floor, with your knees slightly bent. Raise your knees to your chest by lifting your hips up and in. Lower your legs to the starting position. Do 15 repetitions.

Cable Woodchopper
With your right side toward the weight stack of a cable station, grab the rope handle of a high pulley with both hands. Pull the rope down and across your body until your hands are just outside your left knee. Reverse the move to return to the start. Do 15 reps, then face the opposite direction and do 15 more.

Reverse Cable Woodchopper
Now attach the rope handle to the low-pulley cable . Bend over and grab the rope with both hands, your arms nearly straight and just outside your right knee. Pull the rope up and across your body until your hands are in line with your left ear. Reverse the movement. Do 15 repetitions, then face the opposite direction and do 15 more.

Robert Allen Gives Some (Sound) Advice on getting Fit

Sex is a great way to start the day, as is any form of exercise. Unlike the former, which is by far one of the most invigorating ways to burn calories(on average, 30 minutes takes off toasted hot dog bun) most regular forms of exercise such as push-ups or other areas along those lines are generally seen as tedious, which makes them difficult to sustain for the long term while building repetition and muscle tone.

In my opinion, the reason why most would be healthy people fail in their quest is because of the too much too fast mentality, which is that initial drive people have of "alright, this is it, I'm going to do it for real this time! This easily fades for most of us and burn-out occurs which leads us back to that mediocrity which got us here in the first place. So, it's in the interest of promoting what I view as a positive approach to a long term goal that I would suggest a different approach, which is designed to help keep yourself or your friends and loved ones on a healthy track to success while not getting "burned-out" along the way.

In the beginning, you'll want to start out slowly at first, and when it starts to get boring or difficult, just quit for the day. Overtime a lengthy workout can be beneficial, but at first, I've discovered that it's very important never to put the concept of working out in a "tedious" category which can occur when someone tries to do too much too fast. So I'd say do whatever you must to keep in fun and when you're starting out, keep it short. If you can begin thinking of working out as a great part of your day, then who's to stop you from getting in shape and feeling much better over time?

For those really seeking a healthier way to live, a great deal of change can occur with food choices, whether you're on a budget or not. For those with a little more free cash on hand, try substituting Pomegranate juice for Coffee in the morning. At first, this may result in headaches(for the truly coffee addicted), but these headaches will only reinforce how dangerous caffeine is, and the energy you receive from the Pomegranate will greatly enhance your feeling of well-being(take it from a former caffeine addict). When I learned the reason why caffeine works, it turned me off from it right away. When caffeine enters the body, it reached the liver, which upon receiving stimulation, panics and sends endrophins to the brain which responds by working overtime and stimulating the body with excess energy as it reacts to a perceived "emergency" situation(from the New England Journal of Medicine, 2002). How is this healthy? Why is not more widely known I wondered. Well, coffee is a multi-billion dollar industry, and then you think about it, the answer is clear.

There are still many options for coffee lovers like us out there, though! For those on a budget, I would recommend trying De-caf and just making it a point to stick with it. As a singer, this was a professional choice I eventually just had to make as caffeine will dry out my throat. In a competitive city like LA, well I just can't afford to put myself in second place with all the talent out here. With the great taste of coffee and a good wake-up routine in place, I was gradually able to get by soley on this, with no need for caffeine(though I make it easier on myself with Hazelnut Creamer and sugar substitute). For those with weight loss tied to coffee in mind, choosing De-Caf over regular will still keep that laxative effect we all enjoy without damaging you liver or wrecking havoc on your nerves. Taking it slow it good advice, and I wouldn't endorse it if I didn't follow it myself.

Helping a parent or friend workout can be a bonding experience as well. Be polite about it though, and always be friendly. Never make the person you're attempting to help feel bad about their choices which put them in an unhealthy situation as it's very possible they're only excercising their own freedom of choice to live the sort of life they want to, which is fine. Actually, if this last part is true then it only makes getting in shape easier. While they are doing some light running, pushups or any other form of excercise, they're probably going to be easily disappointed as they're trying something completely different from their normal routine, and understandably so. Why then shouldn't we, the interested make every effort possible to surround them with however much we can that they, or we enjoy as they begin a courageous journey towards better health? Why not find out what their favorite music is and put in a cd or I-Pod for them, or buy them the best tasting/healthiest subsitute for something unhealthy that they adore which still contains as much of what they like as possible with the smallest amount of healthy ingredients? This will gradually ween someone away from an unhealthy lifestyle without going too far too fast which as most health experts would agree, is the #1 chief reason why diets and excercise aren't followed thoroughly over time. In the end though, your friend or family member will always be grateful for what you've done for them provided you do it love and respect, for anything like when handled incorrectly will make someone retreat from a positive situation and will reinforce the comfort which comes from a 'known' set of circumstances, such as junk food, tv, etc.

Just a few thoughts, because when I see people in Hollywood walking around on their third energy drinks just to have a normal levelling for their day or those who don't think they can eat healthy on a budget, well to be honest, it bothers me a lot because I can't help but care. Have you ever, for instance tried shopping for food at the Giant Dollar Store? Not only do they have a four pack of Chicken Breasts(highest protein with the least fat of any meat) for 1.70! In a regular store like Ralph's, Kroger's, Vons or Trader Joe's this would cost you a minimum of 7.00. It's true and it's important that people understand how simple it is. While canned fruit may not be the most healthy way to get your 5-6 servings a day, it's still better than fruit snacks, and a rate of 2 for 1.00 with each serving costing $00.25, well who would argue? Of couse, if money wasn't a problem I'd be among the first to hit Whole Foods, but that all comes later. The point is, I feel great, and it wasn't so hard to get here.

Little by little, day by day, I managed to turn myself from a half-pack a day smoker, frequent drinker, and someone who complained about never having enough time for exercise into a smoke free, extremely healthy occasional drinker of good wine(with all the money I've saved from non-smoking), and a daily exerciser and work-out enthusiast. I feel great and so can you but I didn't always and I had no understanding of why this was.

I've been able to accomplish better health by not taking on too much too soon and not making too big of a deal about it(as this will make one too aware of the difficulty of their goals), and not telling too many people what I what I was doing as I did it(for the same reason as before, and plus, praise can distract one from their goals). The point is this, you can do it, and there's no reason to believe you cannot. Just take it slow, have fun with it, and keep your mouth shut about your actions. After a week or two, when you think of the old ways, you may ask yourself why you would want to sabotage all the good work you've already done, and this may be all you need to stick with it full time. Keep it to yourself though, as nothing is more fun than just showing up somewhere people haven't seen you in a while and looking great better than you have in a long time. Trust me on this folks, I've been there. Other than that, be great to each other and have a fantastic day!

Make it Happen-

Robert-Allen

Advice for a Non Training Day

A very quick and fun interval workout to help with game fitness.

Jog for 2 minutes

Squats (10 reps)

Lunges (6 reps per leg)

Roman Lift (10 reps)

One leg/arm extension (6 reps per leg)

Jumping Squats (10 reps)

Lateral Lunges elbow to heel (6 reps per leg)

30 second run @ 50% followed by 90 seconds rest and stretching

30 second run @ 75% followed by 90 seconds rest and stretching

30 second sprint @ 100% followed by 90 seconds rest (6 reps)

7 minute ball touches excercise

Yoga Class

Garbanzo and Tuna Salad Recipe with Parsley and Red Pepper

Today we're having another bean salad featuring that wonderful tuna packed in olive oil that I wrote about yesterday. There were two things that inspired the ingredients in this salad. The first one was a suggestion from Valerie Phillips, the food editor of The Deseret News, Salt Lake's biggest newspaper. She had the idea of using sun-dried tomatoes as an ingredient in my White Bean Salad with Tuna and Parsley. But (this is how my mind works) when I went to make the salad I didn't have any sun-dried tomatoes and put some finely chopped red bell peppers instead. (Can you tell there may be another salad coming with the sun-dried tomatoes?)

The second influence for the salad was the lovely Ulrike of Kuchenlatein who is the host for Weekend Herb Blogging this week. Since she's been such a faithful participant of WHB for a while now, I've learned that parsley is her very favorite herb, so I thought it would be fun to make a salad that had parsley. So from the influence of two very good cooks, this salad was born.

Parsley is relatively easy to grow yourself, but you may want to purchase plants rather than starting it from seeds, because even the Wikipedia entry on parsley confirms it's very slow to germinate. Whether to prefer curly or flat-leaf parsley is a matter of preference, but there's no doubt that some people turn their nose up at the curly stuff and declare the flat-leaf Italian parsley to have better flavor. Personally, I like them both, but for a salad like this one, where the parsley is essentially an ingredient, not just a flavoring, I much prefer the more bulky curly parsley. Parsley has been declared one of the World's Healthiest foods because it contains lots of anti-oxidants. It's also available year-round at reasonable prices in the grocery stores in most parts of the world, making it one of the world's most popular herbs for culinary use.

Around here, work continues on dividing the recipe archive pages into categories, making it faster to find things. When I got to the category for Salads, I realized it was out of control, To make it easier to find something you'd like to cook, now salads are further divided into these categories:Salads with Tomatoes, Vegetables and FruitSalads with Augula, Cabbage, Lettuce, Spinach, and Other GreensSalads with Beans, Grains, Pasta, and RiceSalads with Cheese, Eggs, Fish, and Meat

Garbanzo and Tuna Salad with Red Peppers and Parsley

(Makes about 4 servings, recipe created by Kalyn with inspiration from the good cooks mentioned above.)

1 can tuna packed in olive oil (I love Tonno Genova brand)

1 can garbanzo beans (also called chickpeas)

1/2 cup chopped red bell pepper

1/4 cup chopped red onion1 cup chopped parsley (I prefer curly parsley for this)

Dressing:3 T extra virgin olive oil2 T fresh lemon juicesalt and pepper to taste

Put garbanzo beans in colander and rinse well with cold water, until no more foam appears. Let drain, then pat dry with paper towels.

Drain oil from tuna and discard, then put tuna in mixing bowl. Break apart with a fork a little. Add beans, chopped red pepper, chopped red onion, and chopped parsley and gently combine. (Don't overmix the salad.)

In small bowl, wisk together olive oil and lemon juice. Gently mix dressing into salad. If you prefer your salads on the dry side, you may not want all the dressing. Season to taste with fresh ground black pepper and sea salt and serve. This will stay good in the refrigerator for at least a day or two, but at my house it would never last that long.

South Beach

Suggestions:Although beans are allowed for any phase of the South Beach Diet, I would eat a salad like this as a wonderful lunch for phase two or three.

thanx Kaylyn. You can find more great and healthy recipes at http://kalynskitchen.blogspot.com/

How Much Water Should You Drink?

We all know the importance of adequate hydration. However, water consumption requires a balance of sorts and it's entirely possible to drink too much water. Over-hydration and hyponatremia - although rare - can be a problem (particularly among endurance athletes).
What do the experts really say about water intake? How do ensure you drink the right amount?
Keeping Count: The Traditional ViewGuidelines are constantly changing. In 2004, the Institute of Medicine effectively overruled the 8 glass a day rule - with a new report. They stated a general daily recommendation of 2.7 liters (91 ounces) of total water for women and 3.7 liters (125 ounces) for men. This includes water from all sources (foods and drinks).

Water intake from food will vary depending on your diet (higher fruit and vegetable intake means higher water intake). Some experts suggest that 20% of water intake comes from food.
Here are some tips to keeping count.

Wake up to water--literally. Before you eat or drink anything else in the morning, have a glass of water.

Drink out of a measured bottle or sports drink container. If you know 1 bottle = 12 ounces, you can figure out how many ounces to drink to meet your body’s daily needs. Know your numbers so you can meet your goal.

Track your intake with a loose schedule. Don’t be too rigid, but find a general schedule that works for you (say, 2 glasses in the morning, 2 in the afternoon, and 2 in the evening). This will help spread out consumption and regulate your water intake.

Winging It: Using Urine Color

If urine is dark in color - you are not drinking enough. Urine should be a light color and should occur every 2-3 hours (webmd). The trouble here is; what is "dark" to one person may be "light" to another.

Other Factors That Affect Intake Levels

The more you sweat, the more water you lose. So heat and exercise play a major role, and, of course, any medical conditions that may affect fluid balance.

Controversy and a Thorough Debunking

In the American Journal of Physiology (2002), Heinz Valtin does a complete and utter debunking of the "8x8 myth". He also goes on to question the need for a high water intake at all, and states that caffeinated and alcoholic beverages do indeed count toward daily water intake.

The Answer?

It seems no-one really agrees. May I suggest that for the average sedentary person - there is no need to overdo the water intake. For those aiming to manage body weight - it may assist in the feeling of fullness and thus lead to less food intake.

For those doing exercise - increased water intake is important. Where considerable sweating occurs, then it is very important to maintain electrolyte balance (see a discussion on Gatorade).
The Irony

While we obsess about the correct water intake, there are still 1,067,789,000 people that do not have easy access to clean drinking water (WHO/UNICEF).
It makes you think.

And while you're thinking about that - contemplate the words of Todd Jarvis, associate professor at OSU.

"in America we’re spending $20,000 every minute of every day on bottled water."
"tap water that originally cost maybe five cents a gallon can be sold now for $4 a gallon."
Ever thought about the environmental consequences of creating up to 2.5 million tons of plastic bottles each year?

Someone's making a lot of money from our obsession with "adequate hydration".

thanxs http://www.diet-blog.com/archives/2007/06/07/how_much_water_should_you_drink.php

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