tag:blogger.com,1999:blog-12508128784177687662024-02-08T11:33:49.301-05:00Indiana PitTerryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.comBlogger66125tag:blogger.com,1999:blog-1250812878417768766.post-36974301538923035732013-11-03T18:38:00.000-05:002013-11-03T18:38:02.678-05:00CrossFit's Dirty Little SecretCrossFit's Dirty Little Secret <br />
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<span class="arial_11 color_696969">Posted: 09/24/2013 10:32 am</span> <a class="absolute print-link" data-beacon="{"p":{"lnid":"print"}}" href="http://www.huffingtonpost.com/eric-robertson/crossfit-rhabdomyolysis_b_3977598.html?view=print&comm_ref=false" rel="nofollow"></a></div>
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<span><a href="http://www.huffingtonpost.com/news/rhabdomyolysis-crossfit/">Rhabdomyolysis Crossfit</a>, <a href="http://www.huffingtonpost.com/news/rhabdomyolysis-kidneys/">Rhabdomyolysis Kidneys</a>, <a href="http://www.huffingtonpost.com/news/cross-fit/">Cross Fit</a>, <a href="http://www.huffingtonpost.com/news/crossfit/">Crossfit</a>, <a href="http://www.huffingtonpost.com/news/crossfit-injuries/">Crossfit Injuries</a>, <a href="http://www.huffingtonpost.com/news/crossfits-dirty-secret/">Crossfits Dirty Secret</a>, <a href="http://www.huffingtonpost.com/news/crossfitters/">Crossfitters</a>, <a href="http://www.huffingtonpost.com/news/injuries/">Injuries</a>, <a href="http://www.huffingtonpost.com/news/rhabdo/">Rhabdo</a>, <a href="http://www.huffingtonpost.com/news/rhabdomyolysis/">Rhabdomyolysis</a>, <a href="http://www.huffingtonpost.com/news/uncle-rhabdo/">Uncle Rhabdo</a>, </span> <a href="http://www.huffingtonpost.com/healthy-living">Healthy Living News</a> </div>
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Everyone has an uncle they'd rather you not meet.<br />
Please allow me to introduce you to Uncle Rhabdo, CrossFit's unofficial and disturbing mascot. Uncle Rhabdo is a cartoon commonly referenced in CrossFit literature and representative of a troubling trend among CrossFitters.<br />
He's a clown. Literally.<br />
The "Uncle Rhabdo" cartoon depicts an exhausted, yet well-muscled clown, connected to a dialysis machine standing next to some workout equipment. Concernedly, his kidney has fallen out and lies on the floor underneath him, along with some portion of his bowel. He's left a pool of blood on the floor below him, but it's not clear if this is from the disembowelment, the kidney's arterial supply, or the collection of fasciotomies he appears to have endured. Uncle Rhabdo, of course, has rhabdomyolysis.<br />
Rhabdomyolysis, apart from being a subtly pleasant and melodic sounding word, is an uncool, serious and potentially fatal condition resulting from the catastrophic breakdown of muscle cells. We'll get more into the specifics in just a bit, but first let's begin with a story.<br />
<strong>A Tale of Rhabdomyolysis</strong><br />
One day, a very fit, young, physical therapist colleague of mine went to CrossFit. She had been many times before. On this warm Texas evening, she performed a partner workout, where each would trade off performing sets of 10 for each exercise. The workout consisted of pushups. Lots of them. Copious amounts of overhead press were also included.<br />
She performed hundreds of repetitions of each. She was a champ!<br />
<blockquote>
"I didn't want to not match my partner. Normally I may have rested a little, but the partner workout kept me going."</blockquote>
Both of these activities heavily involve the triceps muscles and so she wasn't surprised to have her beautiful, sculpted arms feel like poorly set bowls of JELL-O on the way home from CrossFit. Perhaps it was the heat. Maybe it was the sheer number of exercises she did. Her muscles were in crisis. She iced and hydrated when she got home, like a good little exerciser, but the damage was already done.<br />
As physical therapists, we're finely tuned detection machines looking for normal versus abnormal response to exercise and activity. "Is this supposed to hurt?" is a question we respond to hundreds of times in a week. Sometimes the answer to this question is yes and we encourage the individual to press on, and other times it's a signal to initiate some rest and recovery. This signal detection is one of the things that's deeply embedded into physical therapists. We can't help it. And so when my friend awoke the next morning, her abnormal response alarms were blaring. She couldn't bend her elbows! She couldn't even reach her mouth to brush her teeth.<br />
Still entrenched in the CrossFit culture of deplete, endure, repeat, she quieted the alarms and stoically pressed on to go to work. It didn't take long to realize she not only couldn't bend her arms, they also had no strength. She wasn't able to treat her patients. By that evening, her slender arms had continued to swell into plump hotdogs of ache and regret, and she was starting to come to the realization that the morning's danger alarms were legitimate.<br />
Unbelievably, it took another 24 hours for her professional sense to break through the grip of the CrossFit culture, and seek medical attention. She was diagnosed with acute rhabdomyolysis, and ended up in the hospital for over a week. While in the emergency department they tested her creatinine kinase (CPK) levels. Normal is about 100. Her CPK levels were more than 45,000, a number that indicated damage to the kidneys.<br />
While in the hospital, she called to cancel her CrossFit membership. As is standard when something is cancelled, the CrossFit coach asked the reason for her decision. She replied, "I'm in the hospital." The instructor quickly asked, "Is it rhabdo?"<br />
And here we have arrived at CrossFit's dirty little secret. The coach was unusually familiar with what is normally a very rarely seen disorder. It's so rare that one study reported the overall annual incidence of rhabdomyolysis to be 0.06 percent. That represents single digits of cases out of hundreds of thousands of patients. How, I wondered, is it possible that the layperson exercise instructor is on a first-name basis with a serious, yet rare medical condition? Is this a thing with CrossFit? It turns out it is.<br />
<strong>Rhabdomyolysis: As Told By CrossFit?</strong><br />
A quick search of the Interwebs reveals <a href="http://www.crossfitreality.com/?p=381" target="_hplink">copious</a> <a href="http://www.menshealth.com/fitness/cult-crossfit/page/4" target="_hplink">amounts</a> of <a href="http://www.crossfitsantacruz.com/crossfit_santa_cruz/my-rhabdomyolysis-story.html" target="_hplink">information</a> about rhabdo <a href="http://www.endofthreefitness.com/rhabdomyolysis-know-thyself/" target="_hplink">purveyed by none other than CrossFit trainers</a>. Scouring the scientific literature in mainstream medical journals, however, reveals a only a few peer-reviewed papers. The science confirms that exertional rhabdomyolysis, as this form is sometimes referred to, is uncommon and normally reserved for the elite military trainee, ultra-endurance monsters, and for victims of the occasional psychotic football coach. Rhabdomyolysis isn't a common condition, yet it's so commonly encountered in CrossFit that they have a <a href="http://library.crossfit.com/free/pdf/38_05_cf_rhabdo.pdf" target="_hplink">cartoon about it</a>, nonchalantly casting humor on something that should never happen.<br />
So what is <a href="http://www.nlm.nih.gov/medlineplus/ency/article/000473.htm" target="_hplink">rhabdomyolysis</a> exactly? Under extreme conditions your muscles cells explode. They die. They leach protein out into the blood stream, including one form called myoglobin. Ever stalwart, your kidneys take up the job of clearing these dangerous proteins from the blood. Why? It's just what they do. Unfortunately, myoglobin proteins aren't designed to be in the blood in the first place and they can easily overload the kidney. This can produce injury or death to all or part of the kidney in a short amount of time, and is potentially lethal. Locally, the muscles are left damaged and dying. Swelling ensues and weakness occurs as pressure builds around the remaining muscle cells. Your body's systems that normally can assist with this local muscle damage are now offline trying to help you not die. If you get to this stage, you're in serious trouble.<br />
In some cases, acute compartment syndrome ensues, which is an emergency condition that can result in loss of a limb unless your connective tissue is slashed open to release the swelling , a procedure called a <a href="http://en.wikipedia.org/wiki/Fasciotomy" target="_hplink">fasciotomy</a>. None of this is something that people should be handling in such a cavalier manner.<br />
So what gives? As early as 2005, the <em>New York Times</em> documented rhabdomyolysis associated with the culture of CrossFit in a piece entitled, "<a href="http://www.nytimes.com/2005/12/22/fashion/thursdaystyles/22Fitness.html?pagewanted=all&_r=0" target="_hplink">Getting Fit, Even If It Kills You</a>." The article included this gem of a quote:<br />
<blockquote>
"Yet six months later Mr. Anderson, a former Army Ranger, was back in the gym, performing the very exercises that nearly killed him. "I see pushing my body to the point where the muscles destroy themselves as a huge benefit of CrossFit," he said."</blockquote>
<br />
What does CrossFit's founder, Greg Glassman think of this?<br />
"It can kill you," he said. "I've always been completely honest about that."<br />
Fast forward to 2013 and this culture has changed little, perhaps even accelerated. As Jason Kessler pointed out in "<a href="https://medium.com/this-happened-to-me/f4882edd1e21" target="_hplink">Why I Quit CrossFit</a>," the elitist, push yourself to the limit culture of the discipline has increased in light of commercial interests taking hold. Regarding culture, Jason points out:<br />
<blockquote>
"If you ask a CrossFit coach, the injuries were all my fault. In a culture that drives you to go as hard and fast as possible, it's difficult not to get caught up in the hype. You're supposed to push yourself to the limit, but when you hit the limit and pay the price, you're the idiot who went too far."</blockquote>
<br />
In another psychotic example of how the overwhelming culture of CrossFit can diminish professional common sense, one gynecologist <a href="http://pelvicguru.com/2013/06/22/dear-crossfit-and-crossfit-gynecologist-im-appalled-theres-help-for-peeing-during-workouts/" target="_hplink">was quoted</a> dishing this nonsense:<br />
"Ladies, in my professional opinion, it is okay to pee during double unders."<br />
No, peeing during a workout is not alright. Ever.<br />
To underline the point, <a href="http://www.moveforwardpt.com/Default.aspx" target="_hplink">MoveForwardPT.com</a>, the official consumer information website of the American Physical Therapy Association (APTA), hosted an online radio show <a href="http://www.moveforwardpt.com/Radio/Detail.aspx?cid=ae96ec2e-b894-4bae-a8e2-2c504a5f0bb4" target="_hplink">specifically responding</a> to CrossFit's irresponsible glorification of stress-induced urinary incontinence.<br />
<strong>The Impact of Rhabdomyolysis</strong><br />
Sometimes rhabdomyolysis gets better with treatment. Sometimes it lingers. Sometimes your kidneys are never the same again. One message board commenter <a href="http://www.crossfitreality.com/?p=381#comment-430" target="_hplink">remarked</a>:<br />
<blockquote>
"I seem to "flare" after any resistance training. I came into this by over training -- I was in phenomenal shape. I have gained weight. I get swollen and puffy. I feel as though the quality of my muscle tissue decreases on a daily basis -- more so than the lack of weight training -- seems to be disintegration."</blockquote>
<br />
My friend experienced a similar, though thankfully less severe long term effect. It's been several months and her triceps strength is not back to normal. Her sculpted arms are gone, replaced by semi-swollen jiggly tissue. Once a muscle tears, damaged, fatty scar tissue replaces the injured muscle tissue. The result is a permanently damaged muscle, and a decreased ability to strength train. The irony of pushups causing flabby arms underscores the age-old mantra: There really is too much of a good thing.<br />
CrossFitters, largely unaware of the rhabdo risk, will continue to charge ahead, pressured and happily coerced into exercising to depletion and exhaustion. My prediction: in a few years, the peer-reviewed scientific literature will be ripe with articles about CrossFit and rhabdomyolysis. Health providers will be there to scoop up the pieces, but who is there to protect those people unknowingly at risk?<br />
Exercise is just about the best thing you can do for your body, but in the case of CrossFit, we're left to ponder the question, is this workout worth the risk? Can the culture adapt to one that embraces safe training principles? Do coaches truly have the ability to detect what a proper training load is for their athletes? Only time will tell, but the future of CrossFit may depend on it.<br />
<em>Eric Robertson is assistant professor of physical therapy at Regis University in Denver, Colorado. He operates and writes for the website <a href="http://ptthinktank.com/" target="_hplink">PTThinkTank.com</a>. This piece first appeared on <a href="https://medium.com/health-fitness-1/97bcce70356d" target="_hplink">Medium</a>.</em></div>
</div>
Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-19717090834769967242013-10-04T11:59:00.002-04:002013-10-04T11:59:47.912-04:00CrossPIT Fitness RankingWe are proud to announce that soon we will be starting our CrossPit Fitness Ranking system!<br />
<br />
This will be another first for Indiana Pit Kokomo's leading edge martial arts and fitness studio. The ranking will be scaled by age for Men and Women. This is a comprehensive and standardized ranking system used for gauging individuals fitness levels. This is not a system based on how long you have been at our studio or how much your trainers think you have improved.<br />
<br />
Over the years Indiana Pit has helped it's members get into the best shape of their lives. Now we are about to introduce a new ranking system for those who are ready to set new goals and face new challenges that will allow our students to proudly display their current fitness rank. Some asked if we were awarding belts, no, we are not doing a martial arts belt to recongize your rank. This is going to truly be a unique system that each of our students can proudly display to their team mates, family and friends.<br />
<br />
Members soon we will let you know if your interested in earning rank on how this process will work. Oh and one last thing, your rank testing is FREE!Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-39056099823629784432013-10-04T09:05:00.004-04:002013-10-04T09:05:51.667-04:00The Cold, Hard Truth<header class="ecxarticle-header">
<h1 class="ecxentry-title ecxsingle-title">
The Cold, Hard Truth</h1>
<div class="ecxexcerpt">
Throw out the myths and gimmicks—get real on self-defense.</div>
<div class="ecxbyline ecxvcard">
Author: <span class="ecxauthor">Michael Janich</span> </div>
</header><div class="ecxmochi-gallery ecxmochi-gallery-default-theme ecxmochi-gallery-post-10074" data-locked="no" id="ecxmochi-gallery-1">
<div>
<br /><div data-type="caption" style="display: block;">
There
is a big difference between the martial arts and practical
self-defense. Which of these kicks should be a priority in practical
self-defense training?</div>
</div>
</div>
A major shortcoming of the self-defense world is that it is full of
misinformation, untested theory and gimmicks. Like the fitness world’s
“blink your way to washboard abs” type of quick-fix programs, the
personal-defense market has always been littered with “declassified”
courses, secret systems, high-speed devices and other assorted schemes
that promise the average desk jockey that he or she will be able to
defeat a platoon of Navy SEALS.<br />
If you’re truly serious about personal protection, you need to do
your homework and approach everything with a healthy dose of skepticism.
Here we’ll guide you through the process of separating fact from
fantasy, and lifesaving gear from money-wasting gimmicks.<br />
<strong>Fighting is Physical</strong><br />
Let’s start with the basics: If a self-defense situation ends up with
actual physical violence, you will have to do something physical to
solve your problem. While that doesn’t necessarily mean you need to be a
UFC-level athlete, it does mean that you need to break contact with
your couch if you want to have any real capabilities. Yes, there are
experienced martial artists out there who can destroy people with
movements so subtle they appear effortless. The talented folks who can
really do this possess a set of skills, knowledge and timing that has
been developed over a lifetime of study. They didn’t learn what they
know in a week, and you won’t be able to either, no matter what the bold
print says.<br />
If you want to learn to defend yourself, don’t look for someone who
wants to teach you a few self-defense tricks. Real skills take real time
and effort to develop. Also, don’t fall prey to the other end of the
spectrum, which insists on taking perfectly functional methods of
hurting people and turning them into an aerobics or gymnastics routine.
Fitness and endurance are definitely assets in a fight, but they are not
prerequisites or replacements for skills training.<br />
Good self-defense technique should make sense to you the first time
you see it and you should be able to understand and perform the
mechanics of it with enough power and intent to hurt someone within a
couple of hours of practice. If not, you’re probably not going to be
able to use it if you need it.<br />
<strong>Things To Look Out For</strong><br />
Let’s face it: People have been fighting for as long as we’ve been
people, so there really isn’t much about fighting technique that hasn’t
been done before. Sure, somebody may “discover” a technique that he or
she didn’t know about previously, but that doesn’t mean it’s new. (It
just means the “discoverer” was previously unaware of it.) Look long and
hard enough and some fighting art has probably already employed the
technique.<br />
Similarly, the idea of “secret” fighting methods is overblown. In my
martial arts research, most things that qualify as secrets are, in fact,
an individual instructor’s ability to finally explain something that
his predecessors couldn’t or weren’t willing to teach properly.
Everything is a secret if the person who knows it is incapable of or
unwilling to explain it.<br />
Learning respect and gaining insights into another culture are good
things and very positive elements of the traditional martial arts.
Unfortunately, when the systems of respect of the Asian martial arts
migrated to the West, some instructors got carried away with them and
took them a bit too far. The market is now filled with masters,
grandmasters, sensei, gurus and dozens of other honorifically titled
instructors. While many of them are worthy of their titles and have the
skills and integrity to back them up, the sad truth is that there are
also a significant number of marginally qualified practitioners who have
bestowed themselves with lofty titles, 10th-degree black belts and
shiny uniforms full of patches. They have also used their minimal
knowledge to “invent” new arts and manipulate Asian cultural traditions
to demand far more respect than they deserve.<br />
There are many reasons to study the martial arts. If your primary
goal is self-defense, be honest about that when you look for an
instructor. Observe several classes, watch how the instructor interacts
with students and see if what is taught really meets your needs. Be
prepared to compromise a little bit to get what you want, but remember
that you’re the customer and this is America. You shouldn’t have to
settle for or put up with a learning experience that doesn’t meet your
needs.<br /><br /><div class="ecxmochi-gallery ecxmochi-gallery-default-theme ecxmochi-gallery-post-10074" data-locked="no" id="ecxmochi-gallery-1">
<div>
<div data-type="caption" style="display: block;">
There
is a big difference between the martial arts and practical
self-defense. Which of these kicks should be a priority in practical
self-defense training?</div>
</div>
</div>
<strong>Even The Odds</strong><br />
There are very few things that a smaller person can do to an attacker
that a larger person can’t do better. That’s why there are weight
classes in professional combative sports. If two people of equal skill
fight, the larger, stronger one will typically prevail because he can
express the same level of skill with greater force. Does that mean
smaller people can’t defend themselves effectively? Absolutely not. It
does mean that they need to understand the limitations of their strength
and power and have the commitment to use vicious, ruthless tactics much
sooner than a larger, stronger person does. It also means that they
should embrace the idea of carrying and using weapons to help even the
odds.<br />
Classical martial arts weapons were the height of combative
technology—several centuries ago. If the samurai were alive today,
they’d be toting M4s and Glocks. And, yes, a broomstick can be wielded
like a sword, but that’s not enough reason to invest your self-defense
training time in sword-fighting or any other training that focuses on
archaic weapons that you won’t ever have with you on the street.<br />
Self-defense weapons are another area of great confusion and
misinformation. Like the quick-fix programs that promise magical
fighting skills without any effort, there are a plethora of gadgets and
gizmos available that are supposed to enable you to defeat any attacker
with virtually no training. On the low end of this scale, you have the
“tips and tricks” approach, such as the famous keys-between-your-fingers
tactic. According to this tip, you simply grab your key ring and place a
key between each of your fingers to create a no-cost spiky fist of
death. Although this sounds great in theory, there is a major problem
with this approach: You’ll most likely do more damage to your hand than
to the attacker if you actually hit with force.<br />
During an attack, your body’s sympathetic nervous system kicks in and
some very significant changes occur to help empower you to fight or
flee. When that happens, complex, finesse-based tactics will be overcome
by caveman-style, gross-motor-skill actions. You will be hitting as
hard as you can, probably with instinctive, hammer-like movements.
Attempting that with keys gripped tightly between your fingers is a
sure-fire way to mangle your hand. Add to that the fact that positioning
keys between your digits takes time, and that you may be damaging the
keys you need to drive your car to escape, and it’s pretty clear that
the keys-in-the-fist thing is not highly recommended.<br />
Moving up the scale a bit, we have all the many variations of the
“pocket stick.” Whether you call it a Kubotan, yawara, tabak maliit or
any other name, it’s basically a short stick or other object that you
can hold in your fist and use to strike with. Since it doesn’t have
nerves, it doesn’t feel pain, so you can hit harder than you can with
your fist alone and concentrate the force of those hits on a smaller,
harder surface. The pocket stick is a great weapon and has been used
very effectively in personal defense. It works best if you don’t use it
as a keychain, since hitting with it is far more effective than flailing
at someone with a few keys at the end of a stick. You do need some
skill to use it effectively and it must be combined with other unarmed
fighting skills to form a reliable, fight-stopping strategy, but it’s
not a bad choice.<br />
The downside of the pocket stick is that it has become recognized as a
purpose-designed weapon and is often prohibited in non-permissive
environments. As such, it doesn’t enjoy as low a profile as it used to,
so you may not be able to carry it in as many places, or with as much
freedom, as in years past. To make this problem worse, a number of
martial artists and inventors have decided to take a good, simple thing
and make it even more complicated. Their claim is that you now have an
even more potent and versatile weapon than a simple pocket stick and—you
guessed it—that you don’t need any special training to be able to use
it effectively. In most cases what you really end up with is a pocket
stick with spikes, probes, rings and other unnecessary protuberances
that make it stand out even more as a purpose-designed weapon and make
it very inconvenient to carry. The additional features that are supposed
to increase its effectiveness typically work best with finesse-based
techniques—exactly the type of stuff that falls apart under stress and
actually requires more training than does a conventional pocket-stick
design.<br />
So what’s the solution? Carry a high-quality tactical flashlight. Get
one big enough so it sticks out of both ends of your fist when you grip
it and sturdy enough that you can hit things with it full force. Also,
get one bright enough to blind a potential attacker and illuminate areas
of potential danger from a distance, and one that has a pocket clip so
you can carry it conveniently.<br />
P<strong>en Your Destiny</strong><br />
For decades self-defense instructors have recommended high-quality
production pens, like steel Cross pens, as improvised self-defense
weapons. Several years ago this simple concept grew into a whole new
genre of pen-like objects with striking points, replaceable tips,
knurling, fluting and other modifications. Often retailing for well over
$100 each, these pens became a cult favorite among the tactical-gear
crowd because, yet again, it mistakenly believed that a cool, expensive,
complicated object would eliminate the need for training. I do believe
in pens as improvised weapons, but only when they are not so obviously
weaponized that they draw undue attention and only when their use is
backed by solid physical skills. No matter how cool and expensive a pen
might be, unless it actually makes an attacker explode when I stick it
into him, it’s still a limited weapon that must be wielded with a
well-balanced skill set.<br />
The very fact that you’re reading this means that you’re reasonably
serious about self-defense. That’s good, but it’s not enough. You need
to take action to develop a solid personal-defense strategy and a
simple, reliable skill set that you can use now. If you choose to carry a
weapon, get the training to use it properly and effectively and
practice your skills on a regular basis. Most of all, be objective in
your consideration of your self-defense options. If you’re honestly not
confident that you can use a particular weapon, tactic or technique to
defend yourself against a real violent attack, find something else that
you can trust and don’t fall prey to the gimmicks.<br />Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-33124739026807253142013-08-22T07:13:00.003-04:002013-08-22T07:13:43.368-04:00TMI - Is This You??<div class="ecxMsoNormal">
I recieved an interesting email from my Final
Option Tactics partner today that I must share with each of you. Below
is an excellent example of someone we all probably know, heck it may
even by <b>YOU!</b></div>
<div class="ecxMsoNormal">
<br /></div>
<div class="ecxMsoNormal">
This article certainly applies to
Tweeting, Facebook, blogging, myspace, pininterest, etc. When it comes to social networking think before you post!</div>
<div class="ecxMsoNormal">
<br /></div>
<div class="ecxMsoNormal">
Bob is a concealed carry,
pro-gun guy who thinks he is protecting his family. BUT, his truck
displays NRA stickers and his mini-van has “family” type stickers, which
advertise where I can find a <b>gun to steal</b>, <b>potential victims to rob
from, steal, etc.</b></div>
<div class="ecxMsoNormal">
</div>
<div class="ecxMsoNormal">
His wife blogs endlessly about everything they do.
Right now, they are in Texas and are detailing all their
activities. While they are away, their kids are at home being watched
by his wife’s elderly father. Pictures of each of their kids and their
home (interior and exterior floor plans – to show off all the work they
have done to it) are posted on their public blog and Facebook. </div>
<div class="ecxMsoNormal">
<br /></div>
<div class="ecxMsoNormal">
Sally (wife) might as well
post her social security number online. They <b>unknowing</b> give all the intell to ruin
their lives in a 1,000 different ways. From the blog alone anyone can know
everything about <b>their schedule</b> so someone could do a <b>home invasion</b>, <b>hold a
kid hostage</b>, force the old man to expose <b>all their valuables </b>to steal. </div>
<div class="ecxMsoNormal">
<br /></div>
<div class="ecxMsoNormal">
So,
what is the point in home security and carrying a gun when you publicly
gush endlessly about every intimate detail about your family for ALL
the world to see! </div>
<div class="ecxMsoNormal">
<br /></div>
<div class="ecxMsoNormal">
Unfortunately
there have been
too many people seriously hurt by sharing too much information via the
internet. Remember just like good guys use all the great technology to
help find criminals; criminals also know how to use modern technology to
commit crimes of varying degrees on innocent citizens. </div>
<div class="ecxMsoNormal">
<br /></div>
<div class="ecxMsoNormal">
There
is no telling how many lives have been affected by criminals who used
the very information either you or a family member posted on internet.
Put some thought into what you put out on the internet as once it's
posted it's out there forever and cannot be taken back.</div>
<div class="ecxMsoNormal">
<br /></div>
I
personally would rather not give someone all the details of when I'm on
vacation and a nice detailed blueprint of my home or personal
belongings via social networking. Next time you post ask yourself how
could this information be used by a criminal to take advantage of you
and your family. Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-52825778631132253562013-06-21T08:18:00.002-04:002013-06-21T08:18:53.840-04:00Summer Travel TipsWith summer fast approaching and vacation time upon us instead of
just a hazy dream, we’re going to list some travel tips to take along
wherever you go to minimize the annoyance of travel and effects of lost
time. You spend plenty of time working your hardest to look, feel, and
perform your best, now look, feel, and perform your best when it’s time
to rest and relax.<br />
<br />
1. <strong>Bring a Towel</strong><br />
One of the biggest complaints people have about traveling? Sore
necks. Whether you’re on a plane, bus, boat, or sleeping in a foreign
bed on a strange pillow, you’ve probably felt the discomfort and
soreness that comes with being outside of your comfort zone. While a
sore neck is annoying enough but probably won’t cause serious damage,
the loss of sleep and inability to turn your head can compound each
other to make you one seriously unhappy camper.<br />
If you have a ring-shaped travel pillow you know it’s worth is
several times it’s price. What some people find works just as well and
is much more versatile is the ordinary towel. Fold it in half, roll it
up, and you can mold it support your neck whether you are sitting
upright on the plane, lying down on your side, relaxing at the beach…
Essentially anywhere you can go. For people heading into a hot climate,
it also serves as a handy sweat towel. Next time you’re on the road
throw a towel into your carry on and reap the benefits of a simple but
useful neck-saving technique.<br />
2. <strong>Fuel Accordingly</strong><br />
Travel itself can be hectic and stressful because schedules
constantly fluctuate and change in strange places and at random times.
If you’re not sure of when the next regular meal is coming or simply
don’t want to consume airline food (who does?), prepare for your journey
by packing wise snacks to take with you and stay alert when you need it
most. Going hungry for long periods of time isn’t a smart weight loss
strategy, and if you’ve been training on a HIIT routine for some time
you’ve felt the difference of fueling properly and regularly. Don’t let
your work go to waste now.<br />
Aside from the actual travel portion of your vacation, take into
consideration if you’re taking a low activity, sedentary holiday or if
you’re going to be active and engaging in physical excursions. It’s
perfectly acceptable to park yourself on a scenic beach or pool and
vegetate under a sunbrella. After all we encourage a week off so take advantage but make sure to
adjust your diet accordingly. Low activity? Lower your overall calorie
intake, avoid processed and high fat, high sugar foods. Higher activity?
Continue fueling like you normally do. This won’t make or break your
vacation, but it could be the difference between coming back feeling
great and coming back with an extra 5 pounds of personal carry-on fat.
The airlines won’t notice but your friends will.<br />
3. <strong>Stretch Out</strong><br />
We hear about people’s best laid plans to workout when they’re
traveling. Some plan to get up early and run, others pledge to use the
hotel gym. Realistically most hotel gyms are incredibly small rooms with
a few pieces of outdated equipment with no space for any functional
movements. Running in foreign cities can dangerous and intimidating, not
to mention unrealistic if you’re on a set schedule.<br />
If you want release the stress of travel and tension resulting from
remaining in one position for long periods of time, MAKE SURE TO
STRETCH. Before travel, after travel, each night before bed… It will
help you relax, sleep better, and give your metabolism a slight bump. As
usual you don’t want to stretch cold so give the ancient exercise bike
in your hotel a whirl, take a brisk walk around your hotel, or simply
march up and down a few flights of stairs with your suitcases. The point
is to do a light warm up and a light stretch because it doesn’t take
long to make a big difference.<br />
4. <strong>Hydrate</strong><br />
Hydrate, hydrate, hydrate. Airlines serve water in paper cups fit for
elves, and depending on where you travel there may not be a reliable,
clean water supply. Bringing a bottle of your own to fill up can help,
but remember to start hydrating the day before to get a head start and
continue throughout your day.<br />
A common misconception is that people in hot climates need to worry
about hydration more than people in cold climates. They are BOTH equally
in need of hydration. Certainly people in hot climates may sweat more
than they are used to, but cold weather strips your skin and breath of
moisture very fast. Use meal times as easy reminders by starting and
finishing each meal with a glass of water and you should be fine.<br />
5. <strong>Pick a Destination & Get Moving</strong><br />
This last point is entirely up to you but many people will pick a
destination where the majority of the vacation involves an activity.
Skiing, hiking, diving, and many other activities are a great way to
relax, enjoy your time off, and still see amazing parts of the world you
otherwise only hear about. Some people may keep it domestic by going to
other parts of their country for an adventure race and extend their
vacation afterwards, attend a UFC match for inspiration… Whatever you
chose and wherever you go there is usually a sight to see, a bike to
rent, or some kind of outing that is the perfect opportunity to kick
yourself into a high gear even for just one day. Near or far one of the
best ways to visit other places is to get out and get moving. Happy
vacation!Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-1001184473089310252013-03-11T07:48:00.001-04:002013-03-11T07:48:00.484-04:00Top 5 Benefits of Morning Workouts<h1 class="entry-title">
Top 5 Benefits of Morning Workouts</h1>
<span class="IN-widget" style="display: inline-block; line-height: 1; text-align: center; vertical-align: baseline;"><span style="display: inline-block ! important; font-size: 1px ! important; margin: 0px ! important; padding: 0px ! important; text-indent: 0px ! important; vertical-align: baseline ! important;"><span id="li_ui_li_gen_1363002020402_0"><a href="http://www.blogger.com/blogger.g?blogID=1250812878417768766" id="li_ui_li_gen_1363002020402_0-link"><span id="li_ui_li_gen_1363002020402_0-logo">in</span><span id="li_ui_li_gen_1363002020402_0-title"><span id="li_ui_li_gen_1363002020402_0-mark"></span><span id="li_ui_li_gen_1363002020402_0-title-text">Share</span></span></a></span></span><span style="display: inline-block ! important; font-size: 1px ! important; margin: 0px ! important; padding: 0px ! important; text-indent: 0px ! important; vertical-align: baseline ! important;"><span class="IN-right IN-hidden" id="li_ui_li_gen_1363002020426_1-container"></span></span></span><div class="bottomcontainerBox">
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<a href="http://blog.gsprushfit.com/wp-content/uploads/2013/03/Six-o-clock-alarm-clock.jpg"><img alt="" class="alignleft size-medium wp-image-1328" height="289" src="http://blog.gsprushfit.com/wp-content/uploads/2013/03/Six-o-clock-alarm-clock-300x289.jpg" title="Six-o-clock-alarm-clock" width="300" /></a>We’ve
been asked over and over when the best time for working out is and
normally we tell people to workout whenever it fits into their schedule.
Today we look at the benefits of working out in the morning and how it
can raise your performance, increase the fat loss, and maximize the
results of your hard work. Wake up and smell the benefits!<br />
<br />
<b>1. MORE ENERGY</b><br />
By jump starting your day and kicking your body into high gear you’re
actually setting yourself for a more energetic day. Raising your heart
rate and pumping oxygen through your body means your metabolism will be
elevated for hours after your workout is over. Compare this with the
other routine of waking up slow and sluggish and building your way up to
feeling awake. It’s not just about your muscles and heart; your entire system benefits from the jump start. Improved focus, memory, and endurance levels are just a few instant benefits of working out in the AM that last for hours.<br />
<br />
<b>2. REGULATE APPETITE</b><br />
Elevating your metabolism in the morning burns more calories
throughout the day, but did you know it also regulates your appetite?
The hormones in the body that <a href="http://www.sciencedaily.com/releases/2008/12/081211081446.htm" target="_blank">stimulate hunger are suppressed during exercise</a>
so you are more likely to eat only when genuinely hungry. From
pre-workout snacks to your post-workout meal, fueling your body properly
first thing in the morning makes it easier to follow proper nutrition
throughout the day. Portion control and appetite frequency are more
accurately controlled by hunger hormones in a healthy body that cycles
regularly through workouts and downtime than one that spends most of the
day in low energy levels and spikes late in the day.<br />
<br />
<b>3. BETTER WORKOUTS</b><br />
Which do you think is better for burning the most calories, when
you’re running on fumes or a full tank? HIIT is as much a physical
demand as it is a mental focus. Wake up fresh to take down your workout
and take on the rest of your day or wait until you’ve been on your feet
for 12 hours and have a hundred problems on your mind. The point is
you’re at your strongest when you can focus your energy and dedicate
your full effort to the workout rather than dragging yourself through
it. You want the most results from your HIIT, right? Then give it your
best effort when you have everything working on for you.<br />
<br />
<b>4. AVOID INTERRUPTIONS</b><br />
One of the reasons many people love working out in the morning is
that it eliminates the possibility of distraction and schedule
interrupting your plans later in the day. This might be something as
simple as getting stuck at work/in traffic/ at your kid’s soccer game to
something like accidentally skipping a pre-workout meal which will
cause you to skip your workout or simply feeling worn by a really busy
day. Get up, get your training session out of the way, and relax both
physically and mentally knowing that you took care of your body and your
health first thing in the day. All the distractions in the world won’t
undo your training, so give yourself the best chance at success.<br />
<b><br /></b>
<b>
</b><b>5. SLEEP BETTER</b><br />
Training in the morning means you will sleep better at night. If you
aren’t sure of the benefits of a full night’s sleep and the direct
benefits on weight loss.
More sleep means better recovery for your body and more weight loss.
Adrenalin, the same hormone elevated by morning exercise, interferes
with sleep. Another reason is that since your metabolism and all your
muscles have been up and running at a higher level since the first hours
of your day you will be more tired and fall asleep much quciker.
This means you will wake up feeling more refreshed, and have more
energy for your workout, which will… Go back to #1 and restart the great
cycle of benefits all over again.<br />
<b><br /></b>
<b>
</b><b>CONCLUSION</b><br />
Realistically the best time to workout is whenever you can. It’s most
important that you find a schedule that works for you and stick with it
to complete the workouts in your training calendar. That said it’s
undeniable that working out in the morning has many benefits that
compound the positive effects of HIIT and get better results faster with
the same amount of effort. The other CRUCIAL important reminder is to
FUEL PROPERLY BEFORE your WORKOUTS. Even if it’s a small snack, you need
a quick shot to get you started properly. Working out on an empty
stomach is dangerous and doesn’t burn more fat. You work hard and endure
a lot to boost performance, shred fat, and lose weight so that you can
have the best body available. Now make your body and your workouts work
for you after you’re done working for yourself. Makes sense? Give it a
shot, you’ll understand and feel the difference instantly. Ready? Pit Up!!Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-45786610517258699882013-03-08T08:40:00.001-05:002013-03-08T08:42:03.687-05:00Goodbye diets, hello portion control<div dir="ltr">
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;"><b>Common Mistake #1: IGNORING DIET
<br clear="none" />
===============================</b></span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">Sorry, but it just can't be swept under the rug.</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">No matter how much effort you
exert in the gym, you are wasting your time if you don't have a diet
that supports it. You'll be taking one step forward and two steps back.</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">Many of the greatest bodybuilders/fitness experts claim that 80-90% of your success hinges on your diet.</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">80-90%!!!??? I know it sounds crazy, but its true. </span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">The specifics of your diet will
vary depending on your objective (gain mass or lose weight), but those
who achieve their strength and physique goals are as intentional about
their diets as they are about their workout program. </span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">This is easily THE MOST COMMON MISTAKE I see.</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">Being intentional actually relates to a second very common mistake I see over and over again...</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;"><b>Common Mistake #2: WINGING IT
<br clear="none" />
===========================</b></span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">Fail to plan and you'll plan to fail...its cliche but true. </span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">If you have no consistent and incremental strategy to support your goals, then you will lack results and lose motivation.</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">Solution?</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">After you get a diet plan that
supports your goal, and a workout program designed to achieve your
objective, you absolutely MUST do this....</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;"><span style="font-size: small;">T<span style="font-size: small;">RACK YOUR PROGRESS<span style="font-size: small;">:</span></span></span></span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">Keep a fitness journal to track everything: your workouts, reps, weekly increments, meals, and supplements.</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">This speaks to one of the most
basic aspects of goal setting - your goal must be measurable. Well, it
doesn't do you any good if its measurable and you don't measure it!!</span>
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
</div>
<div style="color: null; font-family: arial; font-size: 12px;">
<span style="font-family: times new roman; font-size: small;">It really is the ONLY way to know if you are making any progress.</span>
</div>
<span style="font-family: times new roman,times; font-size: small;">P<span style="font-size: small;">IT UP!!</span>
</span></div>
Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-8968443272273119512013-02-25T09:07:00.000-05:002013-02-25T09:07:19.498-05:00How to Cardio: A Quick Start Guide<article class="post-200 page type-page status-open hentry" id="post-200">
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<a href="http://blog.gsprushfit.com/how-to-cardio-a-quick-start-guide/" rel="bookmark" title="Permalink to How to Cardio: A Quick Start Guide">How to Cardio: A Quick Start Guide</a></h1>
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<span class="sep"><br /></span><span class="by-author"><span class="author vcard"><a class="url fn n" href="http://blog.gsprushfit.com/author/gsp-rushfit/" rel="author" title="View all posts by GSP RUSHFIT"></a></span></span> </div>
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<a href="http://blog.gsprushfit.com/wp-content/uploads/2013/02/33-1215628231uJbE-300x224.jpg"><img alt="" class="alignleft size-full wp-image-1289" height="224" src="http://blog.gsprushfit.com/wp-content/uploads/2013/02/33-1215628231uJbE-300x224.jpg" title="33-1215628231uJbE-300x224" width="300" /></a>One
of the aspects of the Crosspit program many people love is the fact
we leave you to decide what kinds of cardio to do. The benefits of this
flexible program are that you can work current activities into your
training and you will always have more familiar activities to perform
your cardio with. In response to some of the other training primers
we’ve presented that summarize and index many or our blog topics, we
present you with this primer on how to make cardio an efficient part of
your HIIT program.<br />
<br />
<br />
CYCYLING<br />
Cycling is a very efficient and low impact exercise that allows you
to burn calories at a high rate with very little stress and impact on
your joints. The legs are the largest muscle group in the body making
them the prime mover is a good way to involve a lot of muscle work. Some
people use cycles for transportation which means more calories burned
throughout your day. <a href="http://blog.gsprushfit.com/cycling/" target="_blank"></a><br />
<br />
STAIR RUNNING<br />
We’ve skipped over basic walking and running because they are well
known and rather inefficient forms of cardio. Running up stairs is an
entirely different stories. The incline and force of gravity load your
muscles up and kick your lungs into high gear to keep up. If you’ve got
knee or back issues and fear the impact will cause damage, fear not
because you can still walk up stairs.<br />
<br />
SWIMMING<br />
Swimming is a great way to torch calorie and preserve your body
because it requires the participation of every muscle head to toe. The
suspended nature of your body in water relieves you of any impact
concerns, and for those of you who want the added challenge, learning to
hold and control your breath will increase cardio and the ability to
focus through physical stress like nothing else.<br />
<br />
OUTDOORS<br />
We agree that running on a treadmill can be incredibly dull and
discouraging, that’s why we’re telling you to Crosspit the outdoors. Many
challenging obstacle based races such as Tough Mudder, Spartan Race,
and Warrior Dash combine the beautiful elements outside to challenge you
endurance, strength, speed, agility, cardio, and just sheer
determination. These events take advantage of much of the training done
with Crosspit and are a great opportunity to show off your new
performance capacity.<br />
<br />
YOGA<br />
Yoga is not just a fad for those seeking enlightenment or extreme
flexibility. It’s a great way to raise your heart rate and burn calories
while relieving muscle tension and increasing range of motion. That’s
two birds with one simple stone. <a href="http://blog.gsprushfit.com/yoga/" target="_blank"></a><br />
<br />
HEART RATE MONITORS<br />
One question we receive regularly is how people can monitor how much
work they do while completing cardio on their own. A great way to track
your in-session pace and work is to use a heart rate monitor. They are
much easier and inexpensive to use than ever before and will help you
find a quick sense of pace that you can use in your Crosspit workouts and
your own cardio sessions. Calories counts down to the minute and weekly
results at the tip of your fingers.<br />
<br />
TRAINING ON EMPTY<br />
One of the biggest myths we’ve busted is the one says training on an
empty stomach burns more fat or training on an empty stomach is a short
cut to burning fat deposits. STOP! IT IS NOT! This very dangerous and
misinformed practiced is based on a very simple assumption that if your
stomach is empty your body is forced to use fat as a direct source of
fuel. Well it doesn’t and this practice is not only a waste of your time
and effort, it’s a serious health risk that can cause short and long
term problems. Do yourself a favor and never practice on an empty stomach
again. If you want your body to look good and perform great… STOP
HURTING YOURSELF.<br />
<br />
The endless options available for cardio exercise extend way beyond
our discussion but you can see we’ve given you a lot to work with and
send you down the road to success. If you’ve got any other favorites you
want to share with us feel free to hit us up at Facebook or Twitter and
let us know, otherwise we’ll see you back on the training floor...PIT UP! Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-16058554815222445432013-02-07T06:55:00.002-05:002013-02-07T06:55:27.080-05:00<header class="ecxentry-header">
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<a href="http://blog.gsprushfit.com/wp-content/uploads/2012/07/1349598_anatomy.jpg" target="_blank"><img alt="" class="ecxalignleft ecxsize-full ecxwp-image-738" height="286" src="https://col125.mail.live.com/Handlers/ImageProxy.mvc?bicild=&canary=3HbAcWYcncp%2bu0JK%2fdgZncCGh%2bS%2bc6VZsdzBdzaaiK0%3d0&url=http%3a%2f%2fblog.gsprushfit.com%2fwp-content%2fuploads%2f2012%2f07%2f1349598_anatomy.jpg" title="1349598_anatomy" width="300" /></a><br />
You know the feeling too well… The morning after an intense workout
you wake up to discover someone put your legs and butt through a
shredder while you slept and set your core section on fire. MUSCLE
SORENESS strikes again. You know it’s perfectly normally and can’t be
completely avoided but what the heck is making your muscles so sore
anyway, RIGHT!? Relax, we’ll break it down for you.<br />
<br />
<br />
<br />
WHAT:<br />
Delayed onset muscle soreness (DOMS) is the official name for the
aches you feel the day after a workout. Especially if it’s the first day
in a new program or after a long layoff. Soreness sets in <a href="http://www.webmd.com/fitness-exercise/features/sore-muscles-dont-stop-exercising" target="_blank">12-24 hours after a workout and peaks 24-48 hours after</a>. Hurts so good, doesn’t it?<br />
WHY:<br />
High intensity exercise routines and exercises cause<a href="http://www.medicinenet.com/script/main/art.asp?articlekey=78966" target="_blank"> micro tears and inflammation in the muscle fibers</a>,
which result in soreness, fatigue, stiffness and reduced range of
motion. Your body retreats into a state of recovery and is under repair
while your mind forms a love/hate relationship with serious training
programs.<br />
HOW TO COPE:<br />
While there is no proven method to completely prevent soreness after
an intense workout, there are many ways to reduce the impact after it
sets in.<br />
<ul>
<li>ICE bath</li>
</ul>
A cold bath after your workout for a minimum of 5-25 minutes can help reduce muscle <a href="http://www.webmd.com/fitness-exercise/news/20120214/ice-baths-for-sore-muscles-can-work" target="_blank">soreness by up to 20%</a><br />
<ul>
<li>Active Recovery</li>
</ul>
A <a href="http://sportsmedicine.about.com/cs/injuries/a/doms.htm" target="_blank">low-impact cardio exercise</a>
such as jogging or swimming helps because it forces blood to circulate
throughout your body, not only warming the muscles but delivering oxygen
and nutrients to increase rate of healing and allowing you to perform…<br />
<ul>
<li>Gentle Stretching</li>
</ul>
Stretching after a warm up (see above ) relaxes the muscle and
reduces stiffness without over loading the muscles (making them worse).
It also increases basic flexibility as it speeds up the return of full
range of motion and prevents cramping. ( You DO NOT want cramping.
Repeat, DO NOT.)<br />
ADAPT<br />
As with many physiological changes, your body will adjust to the new
workouts and soreness should decrease significantly after future
sessions. <a href="http://runningtimes.com/Article.aspx?ArticleID=21701" target="_blank">The more often you workout the less sore you’ll be as the body continues to get stronger</a>.
The first two workouts are the toughest in term of soreness, after
that the body handles the physical demands much better. This is a
process scientists refer to as “toughening up.” Not to be confused with
over training.<br />
ENJOY<br />
There is actually a benefit to the soreness you feel. Any activity
by the body (in this case the repair of muscle tissue) requires energy
so that soreness you feel is your workout still working for you.
Calories are burned in the process of rebuilding muscle tissue, and
while this seems minimal in one day, over the course of 8 weeks it adds
up. Another example of how workouts pay off after they are over and why
nutrition is just as important on days off as it is on training days.<br />
SUMMARY<br />
It is a proven fact that high intensity training for improvement in a
program will cause soreness. There are several ways to cope that allow
you to maximize gains while minimizing pain. Though soreness may be a
nuisance, it’s actually a reminder that your body is hard at work
strengthening itself and all the while burning more energy in the
process. As always, if your soreness turns into intense pain or persists
for more than 5 days check with a doctor as you may have injured
yourself. Otherwise smile and be glad you’re sore, you earned it!Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-44125251504427600382012-11-20T08:35:00.001-05:002012-11-20T08:35:16.107-05:00Holiday Eating Do’s and Don’ts<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<br /></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;">With Thanksgiving just 4 days away and the holiday season around the corner I know how </span><span style="font-size: small;">hard
it is to resist all the celebrative eating and drinking (and the weight
gain that comes with it) so I put together an awesome guide to eating
during the holidays.</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<strong><span style="font-size: small;">You DON’T have to totally deprive yourself during the holidays but you DO have to have some willpower to say no!</span></strong></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;"><strong>DON’T</strong> try to convince yourself that
you’re going to eat less after the holiday event therefore it’s ok to
eat what you want during the event. You will not have as much motivation
to diet once the event has passed.</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;"><strong>DO</strong> eat less for the 3-5 days leading up
to the event. When the event takes place, you’ll look and feel better
than you originally expected and you will feel less guilty when you
enjoy yourself at the celebration.</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;"><strong>DO</strong> dress sexy. Wear something tight, do
your hair up, put on your highest heels etc. This way you will feel
less likely to indulge in a huge dinner.</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;"><strong>DON”T</strong> drink wine or beer. Go for hard
alcohol if you must have something. Why? Because you can nurse a hard
drink all night, but with wine and beer there’s a higher chance you will
want another.</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;"><strong>DO</strong> position yourself as far away from the appetizer table as possible.</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;"><strong>DON’T</strong> sit in front of the TV. What’s on
TV this thanksgiving? An awesome football game. What’s in front of the
TV? Most likely a table with snacks. If you really want to watch the
game then do it standing up<span style="font-size: small;">.</span></span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;"><strong>DO</strong> bring your own dish to the occasion.
Nobody has to know that it’s healthy or low calorie but at least you’ll
know how many calories it has and you will have something to snack on.</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;"><strong>DO</strong> send people home with food if you are hosting a party.</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;"><strong>DO</strong> sit at the table as far from the
unhealthy food options as possible. If you have to keep standing up,
putting your drink down and reaching across Aunt Margaret to grab a
piece of bread you’re not going to have as many pieces as if it was
right in front of you.</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;">Stick to these guidelines and I promise you will keep the weight off while everyone around you gains another 4-8 pounds!</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<span style="font-size: small;">And if you want to actually LOSE weight during the
holidays, like many of my personal bootcamp clients are, then stay tuned for a special offer from Indi<span style="font-size: small;">ana Pit!</span></span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
<br /><div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
</div>
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<span style="font-size: small;">Committed to your health and fitness,</span></div>
<div style="background-color: white; color: #565656; font-family: Times; font-size: 12px; line-height: 20px; margin-bottom: 0; margin-left: 0; margin-right: 0; padding-bottom: 10px; padding: 0;">
<br /></div>
<span style="font-size: small;"><span style="font-size: small;">Terry & Carrie</span></span>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-61733086494357178642012-08-07T07:05:00.002-04:002012-08-07T07:05:53.369-04:00Calories and Healthy Eating<span style="font-family: arial,helvetica,sans-serif; font-size: x-small;"><span style="font-size: x-small;"><span style="font-size: x-small;">There's
not a day that goes by where someone doesn't come to me asking for diet
advice confused as to why they're NOT losing weight even though they
don't eat "a lot"...and <strong>even</strong> if they're eating
"healthy". The truth is that while "quanity" does matter, it's possible
to still overconsume calories if choosing the wrong foods.<br /><br />Some
foods, even though they're considered very healthy, carry loads of
calories in a very small amount of food. We call these calorically dense
foods and if your diet is comprised of a bunch of them, you can easily
gain weight even without eating "a lot" of food.<br /><br />Here are some "healthy" examples of calorically dense foods:<br /><br /><strong>1. Granola</strong> - granola, especially the varieties mixed with nuts can pack as many as 500 cals per cup!<br /><strong>2. Pasta</strong> - a moderate 1 and 1/2 cups of most pastas yield more than 60 grams of carbs and almost 350 calories<br /><strong>3. Avocado</strong> - avocado is awesome and a great source of monounsaturated fat, but one single avocado is over 300 calories and 30 grams of fat<br /><strong>4. Nuts and Nut Butters</strong> - nuts are super healthy, but one of the most calorically dense foods around. A few ounces could mean 400+ calories<br /><strong>5. Fruit Juice and Smoothies</strong> - all fruit juices are loaded with sugar and so are most "smoothie" shop smoothies (make your own with whole fruit)<br /><strong>6. Dried Fruit</strong>
- dried fruits remove the water content which dramatically decreases
volume...what's left is high in sugar and very calorically dense<br /><strong>7. "Whole Wheat" Breads</strong> - even the 100% whole wheat variety can pack a mean calorie punch if you're eating a lot of grains as part of your diet<br /><strong>8. Whole Grain Bagels</strong> - a large "deli" bagel is loaded with carbs and calories, many times over 400 cals in a single bagel <br /><br />While
some of the foods above are only "thought" to be healthy (fruit juice,
whole grain bagels, etc), stuff like nuts, nut butters, and avocado are
foods that I'd recommend in just about everyone's diet and they <strong>are</strong> indeed great choices.<br /><br />That
said, these calorically dense foods require that you monitor your
intake of them closely. A few ounces of nuts, a couple tablespoons of
nut butter, and an avocado is NOT a lot of food, but if you ate all of
these every day, you'd be getting close to 1000 calories just right
there.</span></span></span>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-68863626471005351622012-07-18T09:42:00.001-04:002012-07-18T09:42:00.016-04:00Wake up Smoothie<table border="0" cellpadding="0" cellspacing="5"><tbody>
<tr><td style="padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="100%"><table bgcolor="#ffffff" border="0" cellpadding="5" cellspacing="0" id="ecxcontent_LETTER.BLOCK2" style="background-color: white; border-bottom: #003b3a 1px solid; border-left: #003b3a 1px solid; border-right: #003b3a 1px solid; border-top: #003b3a 1px solid;"><tbody>
<tr><td align="center" height="100" style="color: #e35cd0; font-family: Trebuchet MS,Verdana,Helvetica,sans-serif; font-size: 18pt; font-variant: small-caps; text-align: center;"><div align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS,Verdana,Helvetica,sans-serif; font-size: 24pt;"> <span><span style="font-size: 26pt;"> Wake-Up
Smoothie</span> </span></span></div>
</td></tr>
</tbody></table>
</td></tr>
<tr>
<td>
<table bgcolor="#ff9909" border="0" cellpadding="0" cellspacing="7" style="background-color: #ff9909;">
<tbody>
<tr valign="top">
<td bgcolor="#fff3e1" style="background-color: #fff3e1; border-right: #eaeaea 1px solid; width: 175px;" width="175">
<table border="0" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td style="padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="100%">
<table border="0" cellpadding="3" cellspacing="0" height="387" id="ecxcontent_LETTER.BLOCK3">
<tbody>
<tr>
<td align="justify" style="color: black; font-family: Trebuchet MS,Verdana,Helvetica,sans-serif; font-size: 10pt; text-align: justify;"><span style="color: black; font-family: Trebuchet MS,Verdana,Helvetica,sans-serif; font-size: 18pt;"><b>Ingredients:</b></span><br /><br />
<table align="left" height="390" style="text-align: left; width: 150px;">
<tbody>
<tr>
<td><strong>1 1/4 cups</strong> orange juice, preferably
calcium-fortified<br /></td></tr>
<tr>
<td><strong>1</strong> banana<br /></td></tr>
<tr>
<td><strong>1 1/4 cups</strong> frozen berries, such as raspberries,
blackberries, blueberries and/or strawberries<br /></td></tr>
<tr>
<td><strong>1/2 cup</strong> low-fat silken tofu or low-fat plain
yogurt<br /><br /></td></tr>
<tr>
<td><strong>1 tablespoon</strong> sugar or Splenda Granular (optional)</td></tr>
<tr>
<td><br /></td></tr>
<tr>
<td><br /></td></tr>
<tr>
<td><br /></td></tr>
<tr>
<td><br /></td></tr>
<tr>
<td><br /></td></tr>
</tbody></table>
</td></tr>
</tbody></table>
<table border="0" cellpadding="3" cellspacing="0" height="86" id="ecxcontent_LETTER.BLOCK15" style="width: 296px;">
<tbody>
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<td style="color: black; font-family: Trebuchet MS,Verdana,Helvetica,sans-serif; font-size: 10pt;"><br />
<div style="font-size: 12pt;">
<br /></div>
<div style="font-size: 12pt;">
<span style="color: black; font-family: Trebuchet MS,Verdana,Helvetica,sans-serif;"><b><span style="color: #002300;"><br /></span></b></span></div>
</td></tr>
</tbody></table>
</td></tr>
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<td style="padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="100%"><br /></td></tr>
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<td style="padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="100%"><br /></td></tr>
</tbody></table>
</td>
<td bgcolor="#ffffff" height="400" style="background-color: white; border-right: #eaeaea 1px solid; width: 425px;" width="425">
<table border="0" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td style="padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="100%">
<table border="0" cellpadding="3" cellspacing="0" height="518" id="ecxcontent_LETTER.BLOCK9" style="margin-bottom: 6px;">
<tbody>
<tr>
<td align="left" style="color: #666666; font-family: Trebuchet MS,Verdana,Helvetica,sans-serif; font-size: 10pt; text-align: left;"><span style="color: black; font-size: 18pt;"><span style="font-size: 12pt;">3 servings, 1 cup each</span><br />
<div>
<span style="font-size: 14pt;"><strong>Total Time: 5</strong>
minutes<br /><br /><img alt="smoothie" border="0" height="300" hspace="5" src="http://ih.constantcontact.com/fs087/1104941720206/img/33.jpg" vspace="5" width="300" /> </span></div>
<b>Preparation</b>:</span><br />
<div style="color: black; font-size: 12pt;">
<span style="font-size: 11pt;"><strong>1. Combine orange juice, banana, berries, tofu
(or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend
until creamy. Serve
immediately.</strong></span></div>
</td></tr>
</tbody></table>
</td></tr>
<tr>
<td style="padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="100%"><a href="" name="LETTER.BLOCK10" target="_blank"></a>
<table border="0" cellpadding="3" cellspacing="0" id="ecxcontent_LETTER.BLOCK10" style="display: table; margin-bottom: 6px;">
<tbody>
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<td align="center" bgcolor="#bac75b" style="background-color: #bac75b; border-bottom: #f9d566 1px solid; border-left-color: #f9d566; border-right-color: #f9d566; border-top: #f9d566 1px solid; color: white; font-family: Trebuchet MS,Verdana,Helvetica,sans-serif; font-size: 12pt; font-variant: small-caps; padding-bottom: 0px; padding-left: 3px; padding-right: 3px; padding-top: 0px; text-align: center;"><b>Nutritional
Facts</b></td></tr>
<tr>
<td align="left" style="color: #595500; font-family: Trebuchet MS,Verdana,Helvetica,sans-serif; font-size: 10pt; text-align: left;">
<div>
<span style="font-size: 11pt;"><strong>Per Serving:</strong></span>
139Calories; 28 g Carbohydrates; 2 g Fat (0 g<br /> sat, 0 g mono); 4 g Protein; 0
mg Cholesterol; 4 g Fiber; 421 mg Potassium; 19 mg Sodium; 0 g Added
Sugars.<br /><span style="font-size: 11pt;"><strong>Exchanges:</strong></span> 2
fruit, 1/2 low-fat milk. <span style="font-size: 11pt;"><strong><br />Nutrition
Bonus:</strong></span> Vitamin C (110% daily value), Fiber (16% daily
value).</div>
</td></tr>
</tbody></table>
</td></tr>
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</tbody></table>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-22857851196403696652012-07-12T07:40:00.002-04:002012-07-12T07:40:41.446-04:00The Right Way to Perform Leg RaisesI'm sure you've seen a lot people do leg raises:<br />
<br /><img alt="" src="http://www.sixpackabsexercises.com/images/leg-raises.gif" title="" /><br />
<br />
<br />
<div>
Did you know most people do them wrong? <strong>They make two deadly</strong></div>
<div>
<strong>mistakes:</strong></div>
<br />
<div>
<strong>1.</strong> They lower their legs all the way down, as in image 1 (left).</div>
<div>
<strong>2.</strong> They don't lift their legs all the way up, as in image 3 (right).</div>
<br />
You should lift your legs above your hips because the abs pull the<br />
hips, no the legs.<br />
<br />That's also why you shouldn't lower your legs all the way down:<br />
this works out your psoas and iliacus muscles (two muscles in your<br />
hips), and not the abs.<br />
<br />
<div>
<strong>Here's how to do them well:</strong></div>
<br />
For example, in this exercise, the lower abs are relaxed when your<br />
legs are down (image 1). To work them out well, you'd better just<br />
go from knees up (image 2) to knees to the chest (image 3) and back<br />
to knees up (image 2). Never lower your legs completely (image 1):<br />
this relaxes your lower abs.Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-56927461823270246062012-07-05T13:30:00.000-04:002012-07-05T13:30:33.613-04:00Why Bring Your Children to Indiana Pit?<pre>We teach leadership skills because they are so important
in life for two reasons:
1. Because leaders naturally succeed and advance at a pace
faster than their peers, so it's an extremely
valuable life skill... and...
2. Because if your child naturally becomes the leader
within her circle of friends you'll NEVER have to
worry about her making the wrong decisions because
she gave in to peer pressure or other negative
influences!
Training your child how to become MORE independent and
develop great leadership skills is one of the most
important things we teach at Indiana PIT
But that's not all...
- Watch as your child learns how to handle stress easily
and positively (this too is another important life
skill that will help your child become a high
achiever in the years to come!)
- We'll develop your child's courage to say "NO!" to peer
pressure. We help promote anti-drug programs.
- Your child will learn effective, realistic self-defense
skills that could save their lives (or the life of a
loved one) in the future! (We teach your child
Pit Jitsu, a hybrid form of martial arts that
focuses on being able to not only punch and kick but
also grapple on the ground. We also stress discipline,
responsibility and self-control to make sure your
child won't misuse this knowledge)
- Your child's unique potential will be discovered, explored
and developed to its maximum potential through
personal attention with each of our qualified
instructors
- Your child will become "bully proof" as we teach them to
'think smart' to stay out of bad situations and stand
up for themselves and only use physical force (martial
arts) as a LAST resort...
- We'll teach your child effective goal setting, and success
principles that make it easy for her to succeed in
virtually any area of life (all high achievers in
life utilized goal setting principles to succeed,
we'll teach your child this incredibly important life
skill so she'll be able to use it for the rest of her
life!)
- You'll love how your child will have such a positive
attitude and outlook in all areas of her life. We
teach our students the absolute importance of having
a positive mental attitude so they learn from all
their failures (without becoming disappointed or
depressed and quitting) and they grow even more from
their successes.
- Your child will learn the importance of sportsmanship,
fairness and getting along with people ... even if
they don't like them (a great life skill to have
when they get older and get a job ... with a boss!)</pre>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-17282749055442583012012-06-20T09:43:00.001-04:002012-06-20T09:43:55.850-04:00How to Cut and Make Weight<div style="text-align: center;">
<strong><em>Have any of you ever watched a
weight class fight in which one fighter looks far bigger and heavier
than the other even though they weighed exactly the same amount the day
before?<span id="more-1862"></span> Have you ever wondered how an
athlete can lose 10-15 pounds in one day for a weigh in and then gain it
all back for the fight with no ill effects?</em></strong></div>
If you answered “yes” to the two questions above, then you are going
to love this month’s article. I am going to cover the basics in the art
of weight cutting for competition. If you follow the information
correctly in this article, not only will your risk of complications be
decreased, but your performance should go to the next level.<br />
Over my last number of years training combat athletes, probably the
biggest weakness in terms of knowledge about training had to do with
their nutrition. Within the realm of this area was even less knowledge
about body weight manipulation, or “cutting weight” for a fight or
tournament. I categorize cutting weight under nutrition because of how
closely the two are related, but I am not talking about changing diet
here. I am talking about the rapid drop in body weight and rapid weight
gain before and after a weigh in for a competition.<br />
As I stated earlier, cutting weight is an art form. This means that
it takes knowledge, skill and practice. I have seen athletes have
horrendous performances by cutting too much weight, cutting weight too
fast, cutting weight too slow, not rehydrating correctly, and eating
incorrectly after their weigh in. By the end of this article, none of
these mistakes should ever happen to you.<br />
<strong>Why Cut Weight?</strong><br />
Many people not involved in combative sports do not understand why
someone would subject himself to water and food restriction to cut
weight in the first place. I usually explain this with the example of
weight classes. What this means is that most combative sport
competitions have weight limits for certain classes. Since the object of
being in a certain weight class would be to be the strongest and
heaviest person in that class, many athletes cut their weight down to a
lower class only to add weight after the weigh in. In the athlete’s
mind, they are then heavier for the actual fight, and have the potential
to be stronger than their opponent (as long as they don’t do the exact
same thing).<br />
The weigh ins are also usually the day before the fight. This gives
the fighters 20-30 hours to reload their bodies following the weight
cutting. For anyone that has ever seen Tito Ortiz or Matt Hughes fight,
you should understand what I mean. Every time those two athletes fight
anyone in the same weight class, they always look much bigger and
stronger. The Tito Ortiz/Elvis Sinosic fight, where both fighters
weighed in at 204 pounds comes to mind. At fight time, Tito looked 230
and Elvis looked 180. This should hammer home the fact that if things
are done correctly, cutting weight has huge advantages.<br />
<strong>Don’t Forget The Other Half!</strong><br />
Everyone can quickly think of some ways to cut weight. You could stop
eating and drinking, you could exercise to sweat a lot in heavy
clothes, or you could hop in the sauna for a half hour. All of these
methods will be somewhat effective if done correctly to cut weight for a
fight or competition. But what about properly putting the weight back
on in a safe and timely manner to be ready for the fight? That is where
people don’t have as many answers. If you think you should just eat and
drink to feel good, you are going to run into problems. Do not forget
that the reconstitution of your body is as, if not more, important in
the cutting weight and gaining it back cycle.<br />
<strong>Shedding the Pre Fight Pounds</strong><br />
This next section is going to cover the techniques for adequate
weight loss. Before I begin though, I must remind everyone that their
diet should be solid at this point, and you should always be within
about 10-12 pounds of the weight you want to reach before the weight
cutting begins. Any more than this value and things start to get very
dangerous. This means that you should control your caloric intake long
before the fight, and get to 10-12 pounds away from the desired weigh in
weight. By doing this, you will have much less to worry about when the
fight approaches.<br />
<strong>Fluid Restriction</strong><br />
The simplest and most effective way to begin the weight cutting
process is to decrease or stop fluid intake. Your body is constantly
losing fluid by breathing, sweating and urination. Every minute and hour
that this goes by without replacing the fluid, you will lose weight.
This process takes no extra energy from a fighter to complete, and you
can lose up to 5-6 pounds in 24 hours without drinking. My athletes
never go over 24 hours without fluid, and we usually start the fluid
restriction exactly 24 hours before the weigh in. Before beginning the
fluid restriction, there are some tricks to losing the maximum amount of
fluid over that 24 hours.<br />
For the fifth, fourth and third days before the weigh in, I have my
athletes consume 2 gallons of water a day. They carry the gallon jug
around with them so they know how much fluid they are taking in. At this
time, the athlete also can be more liberal with sodium in his diet (we
don’t go heavy on the sodium, but a little increase can help later as
you will see). This increased water intake triggers hormones in the body
to excrete more urine than usual. This response will be essential in
losing fluid the day before the weigh in. Two days before the weigh in,
the fighter cuts the fluid intake to one gallon of water, and cuts out
the sodium from the diet. Finally, the last day before the weigh in, the
fighter takes in no fluids, no sodium, and only food that I will
describe later. This process is effortless, and only requires a little
discipline and tolerance of a dry mouth.<br />
<strong>Sweating</strong><br />
The next most popular way to decrease weight before a weigh in is to
sweat out fluid from the body. This can be done in a number of ways, and
can take off 5-10 pounds of weight in a short period of time depending
on the conditions. This is a great method because even if the athlete is
already lean, there will still be fluid that can be lost. The
limitations to this method are that it requires great amounts of energy
expenditure, and can sap strength from the fight the next day. The goal
for using this method would be to take off the weight you need to lose
with the least amount of fatigue for the athlete.<br />
The simplest way to use this method is to exercise. That can be as
simple as running or jumping rope, to as complex as cardio fight
circuits involving punching, kicks, takedowns and sprinting. Depending
on how quickly you need to lose the weight and the temperature of the
area you are in, you will get a feel for what style you need to use. In
addition to the exercise, athletes commonly use plastic suits and heavy
clothing to increase the body temperature and enhance the sweating
response. Just remember not to overheat. Athletes have actually died
from overheating using some of these methods. (I must repeat that the
goal is to be within 10 pounds by the day before the weigh in so that
any methods you use don’t need to be drastic).<br />
In addition to exercise, athletes can also use a sauna or hot bath or
shower to lose fluid as well. A dry sauna is the most powerful of the
three for weight loss and this loss should be monitored. Time spent in
the sauna or hot showers should be at small 15-30 minute intervals to
check weight loss. This brings up a great point that it would be a good
idea to travel with your own scale to monitor how much weight you are
losing. The last thing you need to do is lose too much weight. We always
travel with a scale to keep track of our weight status.<br />
<strong>Bowel Emptying</strong><br />
Another method to lose weight is to empty the bowels the day before
the weigh in. This is another method that requires no effort and will
not hurt performance if done correctly. Your bowels, or stomach and
intestines, are up to 28 feet long and contain up to 5-7 pounds of
material at all times. The food that has been ingested over the last 24
hours is all still contained along this set of tubes. This material does
not help performance and is actually waste. By clearing out the bowels,
an athlete can lose another 5 pounds without having to do anything.<br />
The secret is in the methods.Two days before the weigh in, an athlete
will already be eating less if he has to lose critical pounds. The day
before the weigh in, he should not be eating much at all (to be
discussed later). That material that is still in the gut from the day
before, however, must be cleared. How we choose to do this is with a
very gentle, all natural laxative. There are much more powerful drugs
out there that do this, but you should not be using them. They can hurt
your performance and leave you feeling horrible. By taking the gentle,
natural laxative before you go to bed the night before the weigh in, you
should wake and clear your bowels completely. Remember that you would
only do this if you felt you were not going to make the weight with the
methods listed above.<br />
<strong>Diuretics</strong><br />
I hate to even bring this method up, but I must because I have seen
them used incorrectly by fighters in the past trying to cut the last few
pounds. There are natural and drug diuretics out there that can help
you to lose fluids up to or over 10 pounds. I must say, if you were at
the right starting point and you followed the methods already outlined
above, this should not be an area that you need to worry about. This
method is more dangerous than the others, and can lead to electrolyte
imbalances and decreased performance. An all natural, gentle diuretic I
have used in the past is called Dandelion Root. If this is a must, this
should be used the day before the weigh in, so not to have problems
during the fight.<br />
<strong>Eating</strong><br />
Yes, I did put eating as something to do while you are cutting
weight. You must make sure that your blood sugar levels are normal
during this process or you are going to feel horrible and have no energy
for the exercise aspect of the weight cutting. The last thing you want
to do is take in fluids with sugar or heavy foods as this point. That is
why we use a simple Balance Bar to get the job done. The bar only
weighs a few ounces, but it will give you some sugar and fuel that your
body can use during the fluid and food fast.<br />
<strong>You Made It, Now What to do Next</strong><br />
Ok, you made the weight and you are feeling good. Now as soon as you
get off the scale, you need to start refilling your body with everything
you lost. As I said before, this piece of the process is as important
as the weight reduction. Most people make big mistakes here that end up
leading to disaster during the fight.<br />
When you are cutting weight, your plasma blood volume decreases, and
your blood pressure can increase as a result. In addition to this, your
resting heart rate can go up, you can experience fatigue and feel
psychologically weak. You need to make sure you reverse these processes
not only as quickly as possible, but correctly and completely. Most
people ram a bunch of food and water back into the system right after
the weigh in, but they do not finish the job.<br />
After the weigh in, you should eat small meals at regular 30 minute
intervals. It is critical that you make sure you take in carbohydrates
at this time to regain the proper blood sugar levels. Firing a ton of
food down immediately after the weigh in is going to leave you feeling
bloated and sick. Your body won’t be able to use all the food at once
anyway, and it will just sit there. Smaller meals will clear the stomach
and you will be able to eat again shortly. We actually have our
athletes continue to eat all the way up to a few hours before the fight
the next day. Eat meals that you are comfortable with. Don’t start to do
anything different.<br />
More importantly is getting the fluid balance back. You should
immediately take in fluids following the weigh in and continue to drink
at regular intervals. The ultimate goal for my fighters is to see a
clear urine stream before we know we are back. This can take 3-5 gallons
of fluid over the next day to replace the 10 or more pounds that has
been lost. Don’t rely on the thirst response because it will not be
accurate. You need to keep drinking to make sure that the blood plasma,
fluid space between the cells and the cells themselves are refilled. An
I.V. is also a good option here, but it can and should only be performed
by a skilled medical professional. There are many dangers involved in
this procedure. This is usually used as a last resort or in a medical
emergency. If everything, from the weight cutting to the weight
regaining has been done correctly and you have 24 hours until the fight,
there should be no need for intravenous fluids.<br />
<strong>A Few Pieces of Advice</strong><br />
A main motto of mine is that you never try something new a week
before the fight. This stands for new techniques, new foods, new
equipment, and especially weight cutting. This is something that needs
to be practiced just like ground or stand up techniques. You would never
attempt a technique in a fight that you have never tried before. You
must think the same way about cutting weight. You need to understand
everything about it. You must know how to do it, how long it will take
your body to lose the weight, and exactly how your body is going to
feel. If you don’t ever practice, you are looking to add stress and
potential disaster to the plan. Practice, and the better you master the
weight cutting, the easier it will be to perform when the time comes.<br />
Another mistake I have also seen at weigh ins is that a fighter may
think they made the weight and then still be too heavy. This occurs when
a fighter only weighs himself on his scale and does not use the
official scale for the event. Remember that you will have access to the
official scale, and you should monitor your weight according to it. This
is the only way to know if you have correctly made the weight or not.
The last thing you need to be doing is frantically exercising trying to
cut weight in the last few minutes. The less stress and adrenaline
release, the better.<br />
I hope you have learned something from this article. Remember that
weight cutting is an art and must be taken very seriously. When used
correctly, it can be a powerful tool that can lead to victory. When used
incorrectly, it can be a powerful obstacle that can lead to defeat.
This, like any art, must be practiced a number of times in advance. Only
then can you begin to truly understand its power.Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-32581380410274070872012-06-20T09:14:00.003-04:002012-06-20T09:14:41.170-04:00One Year On The Dolce Diet<span style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; font-size: 16pt;"><b></b></span><br />
<div>
<b>One Year On The Dolce Diet </b></div>
<br />
<div style="color: #565656; font-family: Arial, Helvetica, sans-serif;">
<span style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; font-size: 9pt;"><b><i>by MyDolceDiet.com member, Todd H. </i></b></span></div>
<div style="font-family: Arial, Helvetica, sans-serif;">
<span style="color: #565656; font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif;">
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
</div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<span style="font-size: 11pt;">As of March 2012 it has been a year that I have been </span><a href="http://r20.rs6.net/tn.jsp?e=001_Wb7X5X2Yqw2AMzO7OXNjodMM8umv7Sic1xp2GdX4CVP1gvcsOrdWDVcBJ_L9L1wU_f1HD-JgcbnELXN0iXh9ng4bZ03Qz9n0xxWY1oqcvg=" shape="rect" style="color: #e67a27; font-size: 11pt; text-decoration: underline;" target="_blank">Living Lean</a><span style="color: #e67a27; font-size: 11pt;">.</span></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<br /></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<span style="font-size: 11pt;">The
results from this lifestyle change have been clearly evident to me and
others around me. When I see people that I have not seen in while they
immediately tell me how trim, fit and healthy I look. It is a great
feeling and whenever that happens it gives me an extra boost to continue
on my path of healthy living.</span></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<br /></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<span style="font-size: 11pt;">As I have reported in prior blog posts, I went from 215 to 188 lbs. in just over a month on 3W2S (</span><a href="http://r20.rs6.net/tn.jsp?e=001_Wb7X5X2YqxuXiEpkDl8yHWpy3w5s-7xMPd4JV6go5ksRJfD3S8nbuN5Z2aLzRJQ7NVdpRcVACvnCs91IqsIn2bmDuzm6M1a9v0kLScBu08xrnmo--XRzhtBrwExN776Q7qW6XPhPfzZ0wz0bMiJyA==" shape="rect" style="color: #cb8532; font-size: 11pt; text-decoration: underline;" target="_blank">3 Weeks to Shredded</a><span style="font-size: 11pt;">).
Using 3W2S as my template I started to change every part of my life,
cleaning out the junk and replacing it with pure energy provided by the
earth. Now Living Lean has given me yet another boost in the right
direction. I love the recipes and workout suggestions, and have made
them a part of my daily life.</span></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<br /></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<span style="font-size: 11pt;">Speaking
of recipes, my favorite is the "Oats & Berries Smoothie." I took it
upon myself to name it, "The REAL Big Gulp". It is a welcome treat for
me pre-workout or post workout and my wife loves it as well.</span></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<br /></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<span style="font-size: 11pt;">My
first goal was to get trim, I did. My second goal was to feel better,
that came. Other by products of Living Lean were, I got faster,
stronger, better cardio, sleep more and better, able to train harder and
longer. I have hit all my goals that I set. </span></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<span style="font-size: 11pt;">This
year's goal is to gain some muscle but stay lean and fast. I have
already gone up from 188 to 191 since I have focused on strength (while
still retaining my six pack). More weights, kettle bells, tractor tires
and old school stuff such as pull ups, push ups, burpees, sprawls, etc.</span></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<br /></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<span style="font-size: 11pt;">I
know it is hard to break ingrained habits, especially when it comes to
food. I encourage you to work hard, break those habits. You WILL see and
feel the results and you will never want to look back.</span></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<br /></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<span style="font-size: 11pt;">A
great movie quote taken from eastern philosophy, Morpheus said, "There
is a difference between knowing the path and walking the path."</span></div>
<div style="font-family: 'Century Gothic', 'ITC Avant Garde', Arial, Helvetica, sans-serif; margin-bottom: 0px;">
<span style="font-size: 11pt;">Don't just read it, do it, walk the path and others will follow.</span></div>
</span></div>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-77830223939227040032012-05-31T09:16:00.002-04:002012-05-31T09:16:19.260-04:00Crossing that Defense to Offense Line<div class="style222">
<strong>Great article written by Hock Hochheim</strong></div>
<div class="style222">
<strong> </strong></div>
<div class="style222">
<strong>Crossing that Defense to Offense Line </strong></div>
<div class="style9">
These
days, we in the American public have much to think and talk about in
terms of self defense. How far can self defense go? When does legal self
defense cross the line over into illegal self “offense?” I could tell
you of many a case I've investigated through the decades when victims
became suspects, by overdoing their actions, over-shooting,
over-stabbing, over-axing, over-clubbing, over-stomping, kicking and
beating an attacker….crossing that line. </div>
<div class="style9">
On many
occasions, such as a recent case in Florida - a victim left a death
threat, went to her car, and returned with a gun, shooting at an
attacker. This type of incident is quite common, but prosecutors and
jurors have always held that if a person can get to their car? They
should leave in that car! Take note of this! Going to your car and
getting your gun or knife, changes the complexion of your situation and
is not self defense. Defense became offense. This woman crossed the line
and was convicted of assault. </div>
<div class="style9">
Look at
the other mess in Florida, the Trayvon/Zimmerman tragedy. At what point
do you decide you have been downed and beaten enough before you forego
all other forms of self defense, draw and shoot an unarmed attacker? The
world is a nail and the handgun is the hammer. Has a line been crossed?
Riot lines will be. </div>
<div class="style9">
I recall
a sad case I worked where two teenagers fought in a party over a girl. A
jumped, teen on his back on the floor, deeply gauged the eyes of a
teenager over him that was punching him. The wounded boy was permanently
blinded. The attacked “defender” crossed the line and was convicted of
aggravated assault. You just can't ravage the eyeballs of each and every
attacker who confronts you. </div>
<div class="style9">
I recall
the woman who axed her husband's mistress. She claimed the mistress
attacked her in her home. The axe was handy. The system could have
understood one or two axe blows in self defense, but over 30? The
defender crossed the line. She was charged with murder. </div>
<div class="style9">
I recall
a resident, washing his car in his driveway and was threatened and
shoved by a neighbor. The resident reached for a baseball bat in the
garage and hit the neighbor. The system would have understood a bat
strike or two in self defense. But 18 of them? The defender crossed the
line. The neighbor was severely injured. The resident was charged with
aggravated assault. </div>
<div class="style9">
A police
officer shoots a man hitting him. The officer, totally untrained and
unskilled in hand to hand combat, who shoots 50 bullets once a year for
qualification, resorts to the only muscle memory he's been given. BANG!
The world is a nail and the handgun is the hammer. He crossed the line.
He is browbeaten by the press, demonstrated against, sued multiple
times, multiple ways and quarantined from police work. </div>
<div class="style9">
The line
crosses over into training. A “reality-based” martial arts school
teacher crossed his arms and proudly growls “that'll show those bums not
to bother people,” when one of his students wiped out an
over-aggressive, pan-handler asking for money on a parking lot. The bum
was hospitalized. Broken bones. The student is charged with aggravated
assault and convicted. He crossed the line. But the instructor was
proud? </div>
<div class="style9">
A
martial arts instructor opens a school called “The Lethal Force
Academy.” What is he thinking? A self defense instructor runs rampant
with his mouth and in advertisements, and then finds himself barred from
entering other countries for being a vigilante. Other instructors try
to talk tough blood and guts in public, but if you've expressed years of
cavalier talk about easy violence in articles, pod casts or on
Facebook, they will find it. If you shoot your mouth off routinely? You
are not a professional. Period. Exclamation point. You are a circus act.
You and yours are ticking time bombs if anyone actually uses your
training in real life. </div>
<div class="style9">
<img align="left" height="278" src="http://www.hockscqc.com/blogs/05-12/ClutSnake9.jpg" width="349" /></div>
<div class="style9">
<br /></div>
<div class="style9">
I could
go on and on about this with hundreds of case examples of crossing the
line in real life, in ads, or in training, but the controversies go even
further. Take for example this hair-splitting situation in the photo.
You have disarmed the knife attacker. On paper, as soon as the attacker
loses his weapon, the situation changes. Many armchair reviewers will
claim you no longer can be as violent, or use deadly force as you could
scant seconds before on an unarmed man. To do so is crossing the line?
But, think about this, now there is a gun or a knife on the floor,
easily reached and you are still moving around and fighting for your
life. It is still very much a deadly force situation. Explain this
properly. </div>
<div class="style9">
<br /></div>
<div class="style9">
The <span class="style6">“judged by 12, carried by 6”</span>
flashy, shallow line perpetuates the overkill myth (by the way, DO NOT
arrogantly quote that line to the police or repeat in court while on the
stand. Trust me on this). Whether it be American law, or European law,
Australian, Canadian, or the laws of most countries, or whether it be
the use of force rule of police and correctional standards, or the
military rules of engagement, we still hear the tenant ''force no more
than absolutely necessary.” When it comes time to be judged by that
wicked, usually ignorant, half-asleep “jury of one's peers,” that
“use-necessary force” mantra is always chanted. Imagine the difference
between a jury in the Piney Woods of East Texas and a vegan jury in
Berkeley California. This brings a whole new meaning to the word
“peers.” </div>
<div class="style9">
In policing and in the legal, gun-carrying world, it has always been advisable to <span class="style6">"shoot to stop, not to kill."</span>
Never say kill, for all the aforementioned reasons. In fact, the law
enforcement model is a good legal standard for citizens to follow.
Remember when the police fist or gunfight with someone, and the suspect
is hurt when the event is over, they always call an ambulance. This is
somewhat situational too, but this the professional standard.
The attacker's "well-being" is really not my main point here, or often
the true goal. It is still actually YOUR well-being for which I speak
now, so that you can best survive AFTER the attack. You should do what
you have to do, then stop doing it when its time to stop, based on the
situation. </div>
<div class="style9">
All this
violence leaves you where? Sometimes okay. Sometimes in jail. Sometimes
sued. Usually marred mentally and, or physically marred and often with a
hefty legal bill, unless you escape from the scene and then you'll be a
fugitive for awhile, or a war criminal or sought after for revenge? </div>
<div class="style9">
It is
very hard to split legal hairs, during the splitting of heads. Hard to
see the invisible line the law does not want you to cross. Each case of
self defense is highly situational. Who, what, where, when, how and how?
Who are you, your size, age, shape, strength, gender compared to the
attacker? Who is the criminal, what is the attacker doing, where is it
happening, when is it happening, how and why? Tens and tens of big and
small questions must be asked and answered. </div>
<h1 align="center" class="style222">
<em>"It is very hard to split legal hairs, during the splitting of heads."</em></h1>
<div align="center" class="style222">
<br /></div>
<div class="style9">
If you
do the right thing, you must explain and record why, like the example of
the loose knife or gun on the floor that I offered earlier. Believe me,
all these questions will be asked when considering your fate. Even the
U.S. Supreme Court has taken the <span class="style6">“given what you knew at that instant”</span> approach when reviewing acts of citizen or police violence and safety. </div>
<div class="style9">
We all
like vigilantes in books and movies, but you probably won't like being
one in real life. There's a line. Know the line. Try not to cross it. If
you are real survivor, you'll train to survive the aftermath. </div>
<div class="style225">
Adios amigos </div>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-26778378801209220182012-05-17T06:49:00.002-04:002012-05-17T06:49:20.196-04:00Get Eye Relief Caused by Allergies<span style="color: #015293; font-family: Arial, Helvetica, sans-serif; font-size: 18px;"></span>It’s
the beginning of allergy season, and there are many things you can do
to find relief for eye-related allergies. Here are a few tips:
<br />
<ul>
<li>Use wrap-around sunglasses can help protect your eyes to allergens in the air, especially on windy days.</li>
<li>Visit your eye doctor to get the right prescription eye drops. Many
over-the-counter (OTC) eye drops have preservatives that cause other
allergy problems and can make your eyes red with extended use. There are
prescription eye drops to treat redness, itching, or swelling. You
only need to take many of these drops once a day.</li>
</ul>
Your eye doctor can also rule out a condition known as dry eyes. Dry
eyes can feel itchy, burning, and cause blurred vision just like
allergies. Dry eyes happen when you don’t make enough tears or when the
there is a chemical imbalance in your tears. Your eye doctor can use a
special microscope to look at the tear film on your eyes to find if your
symptoms are due to allergies, dry eyes, or both. <br />
You should also ask your eye doctor about medications you might be
taking that cause dry eyes. Dry eyes can be caused by cold medicines,
heart and blood pressure medications, plus hormonal changes, contact
lenses, and medical conditions such as diabetes and arthritis. <br />
During allergy season, your eye doctor can be your best friend. Schedule a visit today so you can enjoy the season.Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-64064696091467482562012-04-30T12:38:00.001-04:002012-04-30T12:38:00.444-04:00Childhood Obesity: An Epidemic That's Growing Up FastOf the many statistics about childhood obesity, one in particular
highlights the urgency of the problem: One of every three children in
America is now considered overweight or obese, and childhood obesity has
more than tripled in the past 30 years. How did we get to this place?
And even more important, how do we stop the growth of this epidemic? <br />
Being obese or overweight is determined by a percentile measurement
of Body Mass Index (BMI), which uses height and weight to determine if a
person is normal, underweight, overweight or obese. The BMI is an
indirect estimate of body fat that is valid for most individuals. Since
children grow in height as well as weight, the standards for children
need to be matched for age and sex. A BMI-for-age of 30 places a child
in the 95th percentile, the determining number for obesity. A
BMI-for-age of 25, or at the 85th percentile, is considered overweight. <br />
A child who qualifies for the 95th percentile is advised to have an
in-depth medical assessment since this amount of body fat is also
associated with high blood pressure, elevated levels of lipids (fats) in
the blood and an increased potential for obesity-related diseases that
include type-2 diabetes, asthma, hypertension, high cholesterol, liver
and gall bladder disease, bone and joint problems, and sleep apnea. It
is also linked to a range of social and psychological issues including
poor self-esteem, depression, withdrawal and poor peer relationships. <br />
But as complex as the causes of childhood obesity are, the baseline
equation is simple: Too few calories are being burned for the amount of
calories being consumed. What's complicated is that this calculation is
mediated by a host of behavioral, environmental and genetic factors. <br />
<strong>Heredity </strong><br />
Heredity contributes a risk factor of 5 to 40 percent for obesity, and
studies indicate that 50 to 70 percent of a person's BMI is determined
by genetic influences. If both parents are overweight, the children have
a 75 percent chance of being obese. If one parent is obese, the
probability is 25 to 50 percent. But while the connection between
genetics and obesity has been established, the problem is usually caused
by multiple genes interacting with environmental and behavioral
factors. Given that the genetic characteristics of a population change
slowly, the rapid weight increases in America show that skyrocketing
obesity rates are probably due to behavioral and environmental factors
combining with genetic factors, rather than genetic predisposition
alone. The upside is that making some basic changes in lifestyle and
nutrition can make a big difference.<br />
<strong>TV Time</strong><br />
One of the biggest culprits is a sedentary lifestyle dominated by TV
watching, computer activities and video games. It's estimated that
American kids are spending 25 percent of their day watching television,
and that those who log the most TV hours have the highest rate of
obesity. First, because they're not burning enough calories, and second
because they're usually eating unhealthy snacks while they're watching. <br />
What they're watching is also a factor. A March 2007 study found that
kids age 2 to 7 see an average of 12 food ads every day, while kids age
8 to 12 see 21 ads, and teens view up to 17 food ads daily. As Dr.
Margo Wootan of the Center for Science in the Public Interest says, "If
companies were marketing bananas and broccoli, we wouldn't be concerned,
but ... most marketing is for sugary cereals, fast food, snack foods
and candy." A 2006 study showed that for each additional hour of
television viewing, kids consumed 167 extra calories. So it's obvious
that limiting TV time is one of the best health care decisions you can
make for your family.<br />
<strong>Nutrition </strong><br />
A healthy focus on nutrition can't be underestimated. Hectic schedules,
both for kids and parents, have resulted in a decline in breakfasts and
an increase in dinners outside the home. Use of fast food restaurants
with their high calorie, high salt and high fat and carbohydrate
entrees, along with their super-sized, sugary soft drinks, is a big
contributor to our current obesity epidemic, especially among the lower
socioeconomic groups. <br />
Supervising mealtimes will help you control what your kids eat and
create an opportunity to offer encouragement. It's also important to cut
down on the snacking, as well as on processed, pre-prepared food.
Making healthy foods easily accessible is key, so have fresh fruit
washed and ready to eat in a big bowl where everyone can reach it. Same
with washed and cut vegetables and low-calorie dip. What you eat is
important, too, because kids develop preferences based on foods their
parents eat.<br />
<strong>Sleep</strong><br />
As discussed in last week's blog on sleep, shortened duration of sleep
is associated with weight gain and obesity. So making sure that your
child avoids sleep deprivation is an important step in combating
overweight and obesity.<br />
<strong>At Home</strong><br />
For parents, be a role model, not a nag. Eat healthy yourself and get
lots of exercise. The family will follow your lead, especially if you
turn exercise like bike riding and rollerblading into family outings.
(Not hang gliding, though.) Introduce healthy changes gradually. Go from
serving whole milk to two percent, and then to skim milk. Keep portion
sizes moderate, eat from smaller plates and skip seconds. Instead of
frying, better to grill, steam or bake. And try to establish a regular
eating schedule for the whole family. <br />
<strong>Out and About</strong><br />
Walk instead of drive whenever you can and take the stairs instead of
the elevator. Look for a parking space farther from the store, and walk.
At the store, select the checkout line with the batteries and the gift
cards, not the candy. At restaurants, skip the buffet and choose
low-fat, low-sodium or heart healthy dishes.<br />
Childhood obesity is a problem that's not only influenced by what
your kids eat, but also by how the family lives. And given that
overweight adolescents have a 70 percent chance of becoming overweight
adults, the time to address childhood obesity is today. It's easier than
you think. Next week, we'll talk about how new skills at the grocery
store can impact the health of your whole family.Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-59643357890942682562012-04-17T10:22:00.002-04:002012-04-17T10:22:32.341-04:00Finding Your Ideal Weight<div id="ctl00_ContentPlaceHolderGetHealthy_DivContent"><h1></h1><section><img alt="" class="right" height="252" src="https://www.engagementhealth.net/GetHealthy/GetHealthyImages/73347.img" width="128" /><br />
Most of the people in magazines and on TV are far slimmer than average, yet this is the “ideal” that many people aim for. Before you decide that you won’t be happy until you get down to a certain number of pounds, consider:<br />
<ul><li><b>Your age.</b> You probably wish you could get back to your college weight. But current research shows that it’s not unhealthy to gain a bit as we age.</li>
<li><b>Your gender.</b> In general, men have more muscle and heavier bones than women, which means that healthy men usually weigh more than healthy women of the same height.</li>
<li><b>Your current weight.</b> If you are very heavy, focus on losing a smaller amount (such as 10 percent of your body weight). Losing just 5 to 10 pounds can improve your health.</li>
</ul></section><section><h3>Your Body Fat Percentage</h3><img alt="" class="right" height="189" src="https://www.engagementhealth.net/GetHealthy/GetHealthyImages/73346.img" width="180" /><br />
A pound of muscle weighs the same as a pound of fat, but it takes up less space. Think of a trained athlete and a “couch potato.” Even though they may be the same height and weight, the athlete looks fitter, is healthier, and probably wears a smaller size of clothing. If you are muscular, a body fat test may be a more accurate measure of your ideal weight than the bathroom scale. Talk to your healthcare provider, who can help you set appropriate goals for yourself.</section></div>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-1691526878810176552012-04-17T10:11:00.002-04:002012-04-17T10:11:55.582-04:00Diabetes: Understanding Carbohydrates, Fats, and Protein<div id="ctl00_ContentPlaceHolderGetHealthy_DivContent"><h1>Diabetes: Understanding Carbohydrates, Fats, and Protein</h1>Food is a source of fuel and nourishment for your body. It’s also a source of pleasure. Having diabetes doesn’t mean you have to eat special foods or give up desserts. Instead, your dietitian can show you how to plan meals to suit your body. To start, learn how different foods affect blood sugar.<br />
<h3>Carbohydrates</h3>Carbohydrates are the main source of fuel for the body. Carbohydrates raise blood sugar. Many people think carbohydrates are only found in pasta or bread. But carbohydrates are actually in many kinds of foods.<img alt="" class="right" height="75" src="https://www.engagementhealth.net/GetHealthy/GetHealthyImages/109298.img" width="183" /><br />
<ul><li><b>Sugars</b> occur naturally in foods such as fruit, milk, honey, and molasses. Sugars can also be added to many foods, from cereals and yogurt to candy and desserts. Sugars raise blood sugar.</li>
<li><b>Starches</b> are found in bread, cereals, pasta, and dried beans. They’re also found in corn, peas, potatoes, yam, acorn squash, and butternut squash. Starches also raise blood sugar. </li>
<li><b>Fiber</b> is found in foods such as vegetables, fruits, and whole grains. Unlike other carbs, fiber isn’t digested or absorbed. So it doesn’t raise blood sugar. In fact, fiber can help keep blood sugar from rising too fast. It also helps keep blood cholesterol at a healthy level.</li>
</ul><h3>Did You Know?</h3>Even though carbohydrates raise blood sugar, it’s best to have some in every meal. They are an important part of a healthy diet.<br />
<h3>Fat</h3>Fat is an energy source that can be stored until needed. Fat does not raise blood sugar. However, it can raise blood cholesterol, increasing the risk of heart disease. Fat is also high in calories, which can cause weight gain. Not all types of fat are the same.<br />
<b>More Healthy</b><br />
<ul><li><b>Monounsaturated fats</b> are mostly found in vegetable oils such as olive, canola, and peanut oils. They are also found in avocados and some nuts. Monounsaturated fats are healthy for your heart. That’s because they lower LDL (unhealthy) cholesterol.</li>
<li><b>Polyunsaturated</b> <b>fats</b> are mostly found in vegetable oils such as corn, safflower, and soybean oils. They are also found in some seeds, nuts, and fish. Choosing polyunsaturated instead of saturated fats is healthy for your heart.</li>
</ul><b>Less Healthy</b><br />
<ul><li><b>Saturated fats</b> are found in animal products such as meat, poultry, whole milk, lard, and butter. Saturated fats raise LDL cholesterol and are <b>not</b> healthy for your heart.</li>
<li><b>Hydrogenated oils and trans fats</b> are formed when vegetable oils are processed into solid fats. They are found in many processed foods. Hydrogenated oils and trans fats raise LDL cholesterol. They are <b>not</b> healthy for your heart.</li>
</ul><h3>Protein</h3>Protein helps the body build and repair muscle and other tissue. Protein has little or no effect on blood sugar. However, many foods that contain protein also contain saturated fat. By choosing low-fat protein sources, you can get the benefits of protein without the extra fat.<br />
<ul><li>Plant protein is found in dry beans and peas, nuts, and soy products such as tofu and soymilk. These sources tend to be cholesterol-free and low in saturated fat.</li>
<li>Animal protein is found in fish, poultry, meat, cheese, milk, and eggs. These contain cholesterol and can be high in saturated fat. Aim for lean, lower-fat choices.</li>
</ul></div>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-90650396436688925202012-04-16T10:21:00.002-04:002012-04-16T10:21:18.186-04:00Improve Your “Internal” Plumbing With Omega-3 Fatty Acids<div style="text-align: center;"> <span style="color: red;"><strong><span style="font-size: 22px;">Improve Your “Internal” Plumbing With Omega-3 Fatty Acids<br />
</span></strong></span></div>By <a href="http://www.getprograde.com/blog/author-bio/" target="_blank">Kevin DiDonato MS, CSCS, CES</a><span style="font-size: 16px;"><br />
<br />
<br />
<strong><a href="http://nutrition.getprograde.com/omega-3-and-arterial-stiffness.html">Omega-3 fatty acids</a></strong> have been shown to improve a number of different health conditions.<br />
<br />
Conditions include: improving heart and eye health, lowering inflammation, and improving endothelial function of your veins and arteries.<br />
<br />
Omega-3 fatty acids, according to some studies, have been shown to reduce inflammation, which could be present in your body and which may significantly improve the function of all systems in your body.<br />
<br />
One system in particular, your vascular system, could play an important role in heart health.<br />
<br />
One test, flow mediated dilation (blood flow through your vein), gives doctors, scientists, and cardiologists a pretty good indicator of the health of your heart.<br />
<br />
Now, a recent study published in <u>Atherosclerosis</u>, could show the effects of omega-3 fatty acids on the health and function of your vascular system.<br />
<br />
<strong>Omega-3 and Vascular Health</strong><br />
<br />
There have been many studies showing the relationship between omega-3 fatty acids and risk for cardiovascular disease (significant improvements).<br />
<br />
It also showed that omega-3 fatty acids may affect endothelial function as it relates to flow-mediated dilation and endothelium-dependent vasodilation.<br />
<br />
Flow-mediated dilation refers to blood flow through a vessel. This blood flow dilates the vessel to allow for smoother travel.<br />
<br />
Flow-mediation dilation has been used as a way to assess the health and function (or dysfunction) of your endothelium and vascular system.<br />
<br />
Endothelium-dependent vasodilation refers to substances (nitric oxide and prostacyclin) that are produced by your vascular endothelium. These substances cause relaxation of the endothelium, which allows for smoother blood flow.<br />
<br />
The researchers wanted to see how omega-3 fatty acids affect the function of healthy endothelium.<br />
<br />
The design of the study was a meta-analysis (collection of many studies related to their topic), where they looked at omega-3 fatty acid supplementation and endothelial cells.<br />
<br />
They used 16 studies that included over 901 subjects.<br />
<br />
The omega-3 dose was between 0.45 grams/day to 4.5 grams/day.<br />
<br />
They noted, compared to the placebo group, omega-3 fatty acid supplementation showed a 2.30% increase in flow-mediated dilation.<br />
<br />
In subgroup analysis, the researchers showed that the improvements from the omega-3 fatty acids could be associated with the overall health of the subjects, or with the dose of omega-3 fatty acid supplementation.<br />
<br />
The researchers, however, did notice no change in endothelium-independent vasodilation when supplemented with omega-3 fatty acids.<br />
<br />
Through their research, they concluded that supplementation with omega-3 fatty acids could significantly impact endothelial function without affecting endothelium-independent vasodilation.<br />
<br />
<strong>The Amazing Benefits of Omega-3 Fatty Acids</strong><br />
<br />
The number one killer in the US, and in the world, happens to be heart disease.<br />
<br />
Heart disease encompasses many different aspects such as high cholesterol, stiffening of the arteries due to endothelial dysfunction, and increased inflammation.<br />
<br />
Omega-3 fatty acids, however, have been shown by research to lower inflammation and cholesterol, which may improve your heart health.<br />
<br />
Now, omega-3 fatty acids have been shown to improve vascular health, which may reduce the effects associated with endothelial dysfunction.<br />
<br />
Including <strong><a href="http://nutrition.getprograde.com/essential-fatty-acid.html">omega-3 fatty acids</a></strong> into your daily routine could lead to significant improvements in many different areas of health - especially heart health.</span>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-84520200127285396392012-04-16T09:03:00.000-04:002012-04-16T09:03:17.513-04:00Everyones Favorite Exercise Burpee<div class="headline"> <h1 class="title"> <a href="http://mymadmethods.com/exercise-database/bodyweight-exercises/408-burpee">Burpee</a> </h1></div><table align="center" border="1" cols="2" frame="hsides" rules="rows" style="width: 560px;"><tbody>
<tr> <td align="center" colspan="1" valign="top" width="125"><img alt="How to do Burpees" height="100" src="http://mymadmethods.com/images/stories/BodyweightExercisePics/3m_edbwburpeeicon.jpg" width="100" /></td> <td align="left" colspan="1" width="435">Burpees are an excellent strength and conditioning bodyweight exercise that incorporate rapid, explosive movements that will quickly get your heart pounding. Burpees include three exercises into one explosive movement: Sprawls, Push Ups, and Squat Jumps. Looking to take your interval training to the next level? Add Burpees.</td></tr>
<tr> <td align="center" colspan="2" height="80" width="560"> <table align="center" border="1" cols="2" style="width: 435px;"><tbody>
<tr> <td align="right" colspan="1" width="125"><strong>Purpose/Focus:</strong></td> <td align="center" colspan="1" width="435">Strength, Conditioning</td></tr>
<tr> <td align="right" colspan="1" width="125"><strong>Body Parts Used:</strong></td> <td align="center" colspan="1" width="435">Core, Legs, Arms, Shoulders, Chest, Back</td></tr>
<tr> <td align="right" colspan="1" width="125"><strong>Difficulty:</strong></td> <td align="center" colspan="1" width="435">Moderate</td></tr>
</tbody></table></td></tr>
</tbody></table><table align="center" border="1" cols="2" frame="hsides" rules="rows" style="width: 560px;"><tbody>
<tr> <td align="left" bgcolor="#cccccc" colspan="2" height="30" width="560"><br />
</td></tr>
<tr> <td align="center" bgcolor="gray" colspan="2" height="235" width="280"><br />
</td></tr>
<tr> <td align="left" bgcolor="#cccccc" colspan="2" height="30" width="560"><span style="color: #333333; font-size: small;"><strong>Exercise Steps</strong></span></td></tr>
</tbody></table><table align="center" border="0" cols="2" frame="hsides" rules="none" style="width: 560px;"><tbody>
<tr> <td align="left" colspan="1" width="50"><img alt="Step 1" height="43" src="http://mymadmethods.com/images/stories/mmm_step1icon.jpg" width="39" /></td> <td align="left" colspan="1" width="510">From a standing position, put your hands on the ground and kick your feet behind you, putting yourself in a push up position.</td></tr>
<tr> <td align="left" colspan="1" width="50"><img alt="Step 2" height="43" src="http://mymadmethods.com/images/stories/mmm_step2icon.jpg" width="39" /></td> <td align="left" colspan="1" width="510">As soon as your feet are back, perform a single push up. From there, kick your feet forward in between your hands and explode up, swing both arms forward, and jump as high as you can into the air.</td></tr>
<tr> <td align="left" colspan="1" width="50"><img alt="Step 3" height="43" src="http://mymadmethods.com/images/stories/mmm_step3icon.jpg" width="39" /></td> <td align="left" colspan="1" width="510">Absorb the impact from the jump by dropping your hands and performing another repetition.</td></tr>
<tr> <td align="left" colspan="1" width="50"><img alt="Tips" height="43" src="http://mymadmethods.com/images/stories/mmm_tipsicon.jpg" width="39" /></td> <td align="left" colspan="1" width="510">Make sure you absorb the impact from the jump with your legs; do not land with your knees locked, or try to immediately return to a standing position. If Burpees are too difficult initially, perform Sprawls instead until you have built up the conditioning necessary for Burpees.</td></tr>
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<tr> <td align="left" bgcolor="#cccccc" colspan="3" height="30" width="560"><span style="color: #333333; font-size: small;"><strong>Exercise Pictures</strong></span></td></tr>
<tr> <td align="left" colspan="1" width="185"><img alt="Bodyweight Exercise by Mark de Grasse: Burpee Step 1" height="240" src="http://mymadmethods.com/images/stories/BodyweightExercisePics/3m_edbwburpee1.jpg" width="180" /></td> <td align="left" colspan="1" width="185"><img alt="Bodyweight Exercise by Mark de Grasse: Burpee Step 2" height="240" src="http://mymadmethods.com/images/stories/BodyweightExercisePics/3m_edbwburpee2.jpg" width="180" /></td> <td align="left" colspan="1" width="185"><img alt="Bodyweight Exercise by Mark de Grasse: Burpee Step 3" height="240" src="http://mymadmethods.com/images/stories/BodyweightExercisePics/3m_edbwburpee3.jpg" width="180" /></td></tr>
</tbody></table><hr align="center" color="#000000" noshade="noshade" style="background-color: black; height: 1px; width: 100%;" />Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-85523451404273780762012-04-16T08:57:00.002-04:002012-04-16T08:57:44.253-04:00AeroShot Pure Energy<div class="headline"> <h1 class="title"> <a href="http://mymadmethods.com/articles/fitness-product-reviews/1180-aeroshot-review">Product Review: AeroShot Pure Energy</a> </h1></div><h6><strong><img align="left" alt="AeroShot Review by Mark de Grasse of My Mad Methods Magazine" height="229" src="http://mymadmethods.com/images/stories/ArticleGraphics/3m_aeroshot2.jpg" style="margin-bottom: 10px; margin-right: 10px;" title="AeroShot Review by Mark de Grasse of My Mad Methods Magazine" width="250" />Product:</strong> AeroShot Pure Energy</h6><h6><strong>Producer:</strong> Breathable Foods</h6><h6><strong>Price:</strong> $29.99</h6><h6><strong>Where to Buy:</strong> <a href="http://www.aeroshots.com/" title="">AeroShots.com </a></h6><strong>Here’s the situation: you’re on day 30 of your workout plan, it’s 5:00AM, the only time you have to workout all day. You’re tired and sore and you just aren’t “feeling it” right now. You don’t want to mix a pre-workout drink; no motivation to make a pot of coffee. You’re about to lay back down when you reach for your AeroShot, take a breath, and BAM! Nearly instantaneous energy and alertness.</strong><br />
AeroShot is an innovative new energy supplement developed by a Harvard Professor. It’s basically a shot of caffeine and B vitamins in a simple (but very creative) delivery system. Open it, take a puff, and you’re done! The light powder instantly dissolves in your mouth and into your system (no need to wait for your stomach to get around to digesting the caffeine from a pre-workout drink or cup of coffee). Each canister contains about 100mg of caffeine, about the same as a large cup of coffee without delay, coffee breath, stained teeth, or the list of additives found in pre-workout supplements.<br />
AeroShot was not created specifically as a pre-workout supplement, but we could see the advantages over typical workout-boosting solutions: it hits quick, it’s super portable and doesn’t involve mixing messy powders, and it doesn’t contain who-knows-what that typical supplements like N.O. Xplode contain. After using it several times in a variety of settings, I can say this: AeroShot is awesome!<br />
As much as I like to keep things “pure” when it comes to fitness, the truth is, I couldn’t operate my business, enhance my fitness levels, and have any kind of life without a boost every now and then. I don’t like the taste of coffee, I’m guilty when I drink Red Bulls (even if they’re sugar free), and I never purchase pre-workout supplements because they make me jittery and unfocused. AeroShot delivers quickly and easily, and I’ve found that the “boost” is just enough to help me focus and get moving without making me bounce off the walls. For my workouts, the extra pep helped me excel without making me nauseous. As an assistant to completing this magazine late into the night and early in the morning, it was perfect.<br />
Here’s a tip: when you use AeroShot, don’t treat it like some kind of deep-breathing exercise; avoid the temptation to suck it all down at once, you’ll just get a mouthful of bleh. In that quantity, AeroShot doesn’t taste great, however, if you break it down into smaller doses, you’ll find the taste enjoyable and it will start to grow on you. At this point, I really can’t wait for this product to be available in bulk.Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0tag:blogger.com,1999:blog-1250812878417768766.post-82868815992891839222012-04-04T07:33:00.000-04:002012-04-04T07:33:50.084-04:008 secrets to maintaining a weight loss<table border="0" cellpadding="0" cellspacing="0"><tbody>
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<tr><td align="left" width="447"><h1 id="article_title"><span style="font-size: 18px;"></span>8 secrets to maintaining a weight loss</h1></td> <td width="10"><img alt="" border="0" height="1" src="http://image.unitedhealthcare-hmhb.com/lib/fefb1d71766304/m/2/hmhb_spacer.gif" style="display: block;" width="10" /></td> <td align="center" valign="top" width="59"> <table border="0" cellpadding="0" cellspacing="0"><tbody>
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<tr> <td align="left" style="padding: 0px 0px 30px 0px;"><img align="left" alt="" border="0" height="175" src="http://image.unitedhealthcare-hmhb.com/lib/fefb1d71766304/m/3/0412_landing_weight_success_life.jpg" style="display: block;" width="130" /><a href="http://pages.unitedhealthcare-hmhb.com/Redirect.aspx?EQ=5c591a8916642e73d5d9dba6370f3428ea098b3bbdae3de08a540bb5e2318a0e17bf9feead7df1ba88946da86afd3a0eaa38a6a1c4ebf5e276d05aa343171e5bc40c0e901113bdf7e1df89bf7f238975316a2f88e59f59cbf06e7ef26f05b82200b1421ca410b7f5523d3c70fed392262dc86de4f52e321951af268b9fa614246b882a54fb680baa1e7ccd44f30b228a291f792506e7300ecc488be4588f53b06d63dad99d6b896e5f92d3564056e15ec77242a8ce44957e66864ab6b43a1ea739875d8d9481a1cb69da7a5ad3d8bf864ab2ebcc8b34701f24e25526fcfae060391e725794212b15b07497136675175c" style="color: #553782;" target="_blank">By Tanise Edwards, M.D.</a><br />
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When you make an effort to slim down — and reach your goal — it can be very satisfying. You did it! You feel great — and you're at a healthy weight.<br />
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But, here's the question: How do you sustain your success?<br />
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Certainly, you have reason to be proud. But, remember this: A healthful weight is not a single destination. You've taken a significant first step on a lifelong journey toward better health. So, read on for a road map to true staying power.<br />
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<span style="font-size: 14px; font-weight: bold;">First, think <i>balance</i></span><br />
Maintaining your weight over time comes down to this: The calories you eat must consistently equal the calories your body uses.<br />
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If you go back to your old habits, you'll likely see those pounds start to creep back on. In studies of people who kept off the weight they'd lost, most continued to keep their portions and calories in check. And, they did something else, too. They used exercise as a go-to maintenance tool.<br />
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Are you ready to enjoy that same lasting success? Rely on these eight stay-slim habits:<br />
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<span style="font-size: 14px; font-weight: bold;">1. Have a long-haul mindset.</span> Think about what made you successful at losing weight. For example, maybe you stayed busy when you had the urge to overeat. Or, you set goals that kept you energized. Make your successful coping skills your lifelong habits.<br />
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<span style="font-size: 14px; font-weight: bold;">2. Don't stop working out.</span> Keep walking, swimming, jogging, dancing — whatever it is that gets you moving. For general good health, most people need at least 2.5 hours of moderate physical activity a week. But, to maintain a weight loss, evidence shows that some people may need twice as much — five hours or more. For safety's sake, talk with your doctor before significantly increasing your activity level.<br />
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And, in addition to aerobic activity, add strength-building exercises on at least two days a week. You'll maintain, or even build, muscle. That helps you stay fit — and more muscle burns more calories.<br />
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<span style="font-size: 14px; font-weight: bold;">3. Go for extra credit.</span> Try to sneak calorie-burning activities into your day whenever possible. Slip on your sneakers to run an errand. Give your vacuum a good workout. Or, play a lively game of tag with your kids.<br />
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<span style="font-size: 14px; font-weight: bold;">4. Plan meals and snacks.</span> This helps guarantee that you'll always have healthful options. And, be sure to put plenty of fruits and veggies on the menu. They're low in calories and fat, but rich in nutrients — and they're high in fiber, which can help you feel full, too. To avoid impulse buys at the grocery store, have a list in hand — and don't shop when you're hungry.<br />
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<span style="font-size: 14px; font-weight: bold;">5. Join the breakfast club.</span> People who skip breakfast are more likely to overeat later in the day.<br />
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<span style="font-size: 14px; font-weight: bold;">6. Eat slowly.</span> This gives your stomach time to let your brain know it's satisfied.<br />
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<span style="font-size: 14px; font-weight: bold;">7. Keep an eye on the scale.</span> You don't have to watch it like a hawk. It's normal for weight to vary a bit. But, steady upticks can be a clue that you need to move more and eat better.<br />
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<span style="font-size: 14px; font-weight: bold;">8. Be cheered.</span> Gravitate toward friends and loved ones who support your healthy lifestyle. Maybe you'll find an exercise partner — or just get a "Good for you!" when you really need it. <br />
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</tbody></table>Terryhttp://www.blogger.com/profile/06766076538049480681noreply@blogger.com0