How Poor Posture Can Inhibit Athletic Ability

 

We are what we repeatedly do.

Today, we’re going to talk a little bit about how poor posture in the workplace can actually inhibit your athletic ability and hinder fat loss and weight loss. Slouched posture leads to muscular imbalances. Those imbalances will lead to movement patterns that will lead to joint pain, muscular pain, headaches and backaches.

However here’s the problem…some of the chairs we sit in automatically promote slouched posture. So, you’re going to have to figure it out. You’re going to have to adjust your chair in such a way that you could have water running down your leg. This automatically is going to tilt your pelvis, and take the stress off your lower back.

I want you to remember one rule: 90/90/90. I want a 90 degree angle between your torso and legs, a 90 degree at your knees, and 90 degrees at your ankles.

So, when I’m working on my computer, I want to be eye level so that I don’t slouch down.

When you round your spine out, you actually move or migrate to a very weak position, and that creates all kinds of muscular imbalances.

http://sportzedge.com/2013/05/11/how-poor-posture-can-inhibit-athletic-ability/

4 Ways to Flush Fat from Your Body

 

Did you know that certain foods can actually work to naturally fight body fat? Learn how to really make your diet work for you

Daikon

A member of the radish family, daikon is an excellent source of fiber, vitamin C, phosphorus and potassium. Daikon is a common ingredient in Asian cuisine and it contains natural enzymes that aid in the digestion of fat and carbohydrates. Peel and grate this vegetable, and add to soups, salads, or stir-fry dishes.  Daikon can also be used in any recipe that calls for traditional radishes.

Super Meal to Flush Fat: Quinoa, Chicken and Tomato

Quinoa, an ancient grain and a complete protein, decreases appetite and is rich in amino acids and vitamin E. Tomatoes add flavor to this dish and reduce inflammation. Chicken is a lean protein and will satisfy your hunger and continue to burn fat after you have finished eating. Each of these ingredients works singularly to fight fat but when combined they become a fat-fighting super meal. 

Sample Ingredients

1 cup quinoa

2 cups chicken stock

2 tomatoes

1/4 cup fresh basil

1/4 cup fresh mint

2 tbsp olive oil

2 celery ribs

3 garlic cloves

2 chicken breasts

http://www.doctoroz.com/4-ways-flush-fat-your-body

Tracy Anderson’s Nutritional Slim-Down Plan for Every Body

Celebrity fitness trainer Tracy Anderson has reshaped the bodies of some of Hollywood’s biggest stars. Get the body you want with her simple customized tips for every body type.

Eating Schedule

It’s not just about what you eat, it’s also about when you eat. For faster weight loss – and to put a stop to yo-yo dieting – Tracy recommends eating all fresh, real foods in two alternating phases: Nutrient Boost Week and Body Reset Week. This plan is designed so you lose 3 pounds during Nutrient Boost Week and maintain your weight on Body Reset Week.

Nutrient Boost Week
You’ll eat six small nutrient-dense meals that are easily digestible, like smoothies, soups, purées and ground meats. These meals are intended to flood your body with nutrients to clean your system and take off weight fast.

You can choose soft foods you already have in your house. Just make sure you are using whole fruits and vegetables and making them into soups and purées so they are easy to digest. But don’t focus on your calorie intake: Just worry about eating foods with a high dose of nutrients that clean your system and you’ll melt fat fast.

Body Reset Week You’ll eat three big protein-packed meals each day during this week. Alternating these weeks ensures your body never gets used to anything and helps maintain the weight loss from Nutrient Boost Week. For Body Reset Week, some sample meals include:

1. Turkey Bacon With an Omelet, Green Apple and Blueberries
2. Grilled Shrimp With Broccoli, a Sweet Potato and Salad
3. Grilled Chicken With a Steamed Artichoke, Ezekiel Bread and Avocado Slices

Tracy also recommends giving yourself a day off every week. In fact, it’s mandatory! Eat whatever you’ve been craving during the week so you don’t give up eating healthy most of the time.

http://www.doctoroz.com/topic/spring-wellness

Dr. Oz's 7-Day Belly Workout

Say goodbye to shape wear! Dr. Oz's 7-day workout plan will help tone and tighten your tummy. The exercises change slightly each day to keep your muscles guessing, allowing them to change shape.







http://www.doctoroz.com/videos/dr-ozs-7-day-belly-workout

The Truth About Fat Loss

The Truth About Fat Loss: 

Plant firmly in your head the fact that the problem is not excess fat; fat is only the outer most symptom. The real problem is the lack of fat-burning muscle underneath the fat.

As muscle gives way to fat, not only does muscle decrease, thereby lessening the need for calories, but also the chemistry of the remaining muscle changes in such a way as to require fewer calories.

Exercise increases muscle, tones it alters its chemistry and increases the metabolic rate. All of these effects mean that you burn more calories even when you’re asleep.

Most of us laugh at those old-fashioned bumping and rolling devices that were supposed to jiggle the fat away. But I’ll bet almost every woman has been suckered into doing leg lifts, and butt blasting exercises to get rid butt and thigh fat, and every man has done sit-ups to work off his belly fat.

How Do I Get Where I Want to Be?

1.YOU MUST EAT EVERY 3 HOURS. ( Five times a day is sufficient). These frequent meals are what will regulate your blood sugar levels…and assist your fat burning engines. It is the small, or no breakfast, then skipping meals throughout the day that suppresses your metabolism. If you do not put fuel in the car, it has nothing to burn. Eating three times per day or skipping meals will only slow your fat-burning process and promote the loss of lean body weight (LBW). Your body will actually eat away muscle tissue and store fat.

 2.YOU MUST PLAN. It is the first step to a healthier lifestyle. Planning your meals will omit non-nutritious foods, and replace them with foods more conducive to your health goal. By planning, you make certain you will stay on a successful eating pattern.

3.YOU MUST DRINK AS MUCH WATER AS POSSIBLE. Incredible as it may seem, water is quite possibly the single most important factor in loosing weight and keeping it off. For less water retention and permanent weight loss, Results Plus recommends that you drink .65 fluid ounces multiplied by your current body weight. Here is why:

• Water suppresses the appetite
• Water helps your body metabolize fat cells
• Kidneys cannot function without it
• The more you drink the less you retain
• Water helps maintain proper muscle tone
• Water helps prevent sagging skin
• Water helps rid the body of waste 
•  
• http://sportzedge.com/2013/05/07/the-truth-about-fat-loss/

Quick Total Body Series

This total body workout targets the muscles of the hips, glutes, thighs and the upper body, helping you build lean muscle, strength and endurance while saving time. The workout is divided into several series, each of which include three exercises:  light (1), medium (2) and hard (3).  With this format, you have a variety of options for creating your own workout, making it shorter, longer, easier or more challenging: For a shorter workout, perform the exercises in each series one after the other for one set. For a longer workout, complete each series 2 or more times  For a short circuit workout, choose series 1, 2 or 3 and perform all the exercises in that series, one after the other, with little or no rest.For a longer workout, choose more than one series. For intensity, many exercises call for using heavy weights. Modify according to your fitness level and goals. Avoid any exercises that cause pain or discomfort
	1. Chair Squats Squat to a chair or bench and lightly touch your backside down before pushing back up.  10-20 reps 2. Dumbbell Squat Hold heavy dumbbells and squat as low as you can, keeping the knees behind the toes.  16 reps 3. Hover Squats Squat and sit on a chair, then lift up, hovering over the chair for 4 seconds.  Repeat each hover squat for 8-12 reps. 1. Assisted Lunges To warm up, use light or no weights and lower into a lunge, front knee behind the toe.  Push back up and repeat for 16-20 reps on each leg. 2. Lunges Hold heavy weights for another set of 12-16 lunges on each side.  Add variety by trying front, side and/or rear lunges. 3. Split Squats Add intensity by elevating the back foot on a step or bench for another 12-16 lunges on each leg.  Make sure the front knee stays behind the toe. 1. Deadlift Warm up by holding medium weights and lowering into a deadlift, back flat, abs in and shoulders back.  Repeat for 10-20 reps. 2.Step Ups Progress by putting right foot on a 15-inch platform and hold heavy weights.  Push into the heel to press up and come down into a slight lunge for 12-16 reps on each side. 3.Hamstring Roll To really challenge the hamstrings, lie down and place one foot on an exercise ball, taking the other straight up.  Lift the hips and roll the ball in and out while keeping hips lifted.  Repeat on both sides for 12-16 reps. 1. Modified Push Ups Warm up with 10-20 pushups on your knees, keeping the back flat and abs engaged. 2. Push ups Increase the challenge by positioning yourself on your hands and toes for 12-16 full pushups. 3. Decline Push Ups Add challenge by elevating the feet on a ball or platform for 12-16 reps.  1. Seated Rows Warm up with 10-20 seated rows using a light band or machine.  Substitute this move with dumbbell rows if you don't have a band.. 2.Barbell Rows Use a heavy barbell and tip forward to a 45-degree angle, back flat, knees bent and abs in for 12-16 rows. 3. Barbell High Rows Lighten the barbell and bend over until torso is parallel to the floor.  Pull the bar into the chest for 12-16 reps to target the upper back. 1.Seated Overhead Press Warm up by holding light weights next to the ears, elbows bent.  Press the weights up overhead and lower, repeating for 10-20 reps. Avoid arching the back on this exercise. 2. Arnold Press   Hold weights in front of chest, elbows bent.  Straighten elbows and lift weights overhead while rotating palms out, repeating for 12-16 reps. 3. Overhead Press with Barbell Hold a medium-heavy barbell with hands wider than shoulders.  Press the weight up, keeping it slightly in front of the head, repeating for 12-16 reps.  Keep the abs engaged. 1.Alternating Dumbbell Curl  Warm up the arms with alternating bicep curls, moving slowly and using light-medium weights.  10-20 reps. 2. Concentration Curls Increase intensity by picking up a heavy dumbbell.  While seated, prop one elbow on the inside of the thigh as leverage for curls.  16 reps. 3.Barbell Bicep Curl Add challenge by picking up a heavy barbell and slowly performing 8-15 bicep curls, taking care not to swing the weight or use momentum. 1.Tricep Extensions  Warm up with tricep extensions, bending the elbows to 90 degrees and pushing back up for 10-20 reps.  Keep the elbows static. 2. Tricep Dips Sit on a chair or bench with hands next to the hips and lower into a dip, only bending the elbows to 90 degrees. 16 reps.   3.   Tricep Push Ups Add challenge with one-armed triceps pushups, resting on one side and using the arm to push up and down for 8-12 reps.  Switch sides and repeat.
http://exercise.about.com/library/blquicktotal.htm

Exercise Basics: Beyond Weight Loss

How Exercise Benefits Your Body

Exercise is even more important that you think.

One of the most important aspects of motivating yourself to get moving is to understand how exercise benefits your body and your life. Aside from the benefit of burning calories to help you lose weight, exercise can make a vast difference in the condition of your body and your organs, which can make the requirements of everyday life easier and less likely to cause fatigue or pain.

First, consider how regular exercise can benefit heart health. Just getting regular, moderate exercise can reduce your risk of developing heart disease, plus, exercise makes the heart itself stronger, and more efficient. Here's how: Your heart pumps blood through your vascular system (veins and arteries). Your lungs extract oxygen from air and send it to your blood where it is distributed throughout your entire body. The stronger your heart is, the more easily it pumps more blood throughout your entire body. If your heart is weak, it has to work harder to provide you with fresh blood and oxygen.

To improve the strength of your heart, you need to do aerobic exercise. Since aerobic exercise makes you breathe more heavily than you normally do, it trains your heart to pump blood more efficiently throughout your entire body. You breathe more heavily during aerobic exercise because your body is moving faster than usual and therefore, using oxygen more rapidly, and in greater amounts. The oxygen is then delivered more deeply in the body.

An activity is considered aerobic if it has the following characteristics: You are required to move your limbs at the same time, you use your larger muscle groups, such as those in your legs, and you perform the activity for at least 20 continuous minutes. Aerobic activity must also be performed at an intensity level that causes your heart and lungs to work harder than usual and is typically rhythmic and/or repetitive. So, for example, splashing in a pool is not an aerobic activity, but swimming in a multiple-lap race is.

Other ways that your body is improved with exercise include:

Muscle strength (how much weight your muscle can lift) and muscle endurance (how long a muscle can work) are directly related to your activity level. Strength training (or, as it is also known, resistance training) is ideal for significantly increasing muscle strength. It can improve many aspects of your life. Consider something as simple as going to the supermarket: Carrying groceries into your apartment is an example of muscle strength. 

Muscle strength is what happens when the nervous system communicates a message to the muscle fibers to contract so as to produce force. Often the force produced by a muscle contraction is against resistance. Dumbbells, theraband or tubing, or something heavy to lift or carry all qualify as resistance to muscle contraction.

The contracting of muscles (in a workout, for example) causes minute injuries to occur in the fibers of the muscles. The body sends a healing response to the "injured" area. After the healing takes place (usually within a period of several days), the muscles are actually stronger than they were before the workout (or other contraction) Subsequently, resistance training will raise your metabolism; the rate at which you burn fat for another 6 hours after you stop training or exercising.

Moreover, when you lift a few heavy bags into your backseat, you are using muscle strength.When you are able to pick up the remaining, less heavy bags and make trips to carry them from your car to your apartment, that's endurance.

Bone health can also be improved with strength training since muscles are attached to bones. Stronger bones can pay off now and in the future -- you are less likely to get injured when your bones are strong and increasing bone strength can help prevent osteoporosis as you age. Good bone health also leads to deeper breathing and improved posture. 

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, some of the best exercises for bone health include lifting weights, walking, hiking, jogging, climbing stairs, and tennis.

Flexibility is the ability to move joints effectively and can be improved with stretching exercises. While stretching does not increase your endurance or strength, it is an important part of reducing injury risk and soreness that results from activity. If your flexibility is limited, you will find movement more difficult. Exercises that improve your flexibility feature moves that stretch your muscles, tendons, and ligaments such as yoga or Tai Chi.

Remember, you should talk to your doctor before beginning exercise if you are over 40 or have any health problems.

http://backandneck.about.com/od/m/g/muscstrength.htm