Accordingly to the June 2012 issue of MensHealth, they stated that a ten minute massage of the muscles that were just exercised can help alleviate soreness and may help speed up the recovery process.
Monday, May 28, 2012
Tuesday, May 15, 2012
Why Strength Training?
Hi Guys,
Just started reading YOU ARE YOUR OWN GYM by Mark Lauren and wanted to share some information I found interesting and helpful.
1. It takes about 10 calories a day to keep one pound of muscle alive, for both men and women.
2. An extra 5 pounds of muscle can burn up to 1500 calories in a month - that is the equivalent of 5 pounds of fat per year.
So what's the point here? Building and maintaining lean muscle is the key to helping us manage our weight. Many of us, myself included, have been led to believe that cardio or aerobic activity is the key to losing weight. Don't get me wrong, it's important to stay active, but your activity must be balanced with exercises that will build and maintain muscle.
I use and recommend the following combination of training:
1. Weight Training Program (using weights, machines, dumbbells, etc)
2. Strength Training Program (exercises that involve using mostly body-weight)
If you are interested in learning how you can incorporate some combo of weight and strength training work-outs into your daily routine, to build the muscle that you need to maintain your weight, call me.
Lastly, we can't ignore nutrition. Exercise and proper nutrition go hand and hand.
And remember, if you are not already getting a regular massage, get one!!!
Just started reading YOU ARE YOUR OWN GYM by Mark Lauren and wanted to share some information I found interesting and helpful.
1. It takes about 10 calories a day to keep one pound of muscle alive, for both men and women.
2. An extra 5 pounds of muscle can burn up to 1500 calories in a month - that is the equivalent of 5 pounds of fat per year.
So what's the point here? Building and maintaining lean muscle is the key to helping us manage our weight. Many of us, myself included, have been led to believe that cardio or aerobic activity is the key to losing weight. Don't get me wrong, it's important to stay active, but your activity must be balanced with exercises that will build and maintain muscle.
I use and recommend the following combination of training:
1. Weight Training Program (using weights, machines, dumbbells, etc)
2. Strength Training Program (exercises that involve using mostly body-weight)
If you are interested in learning how you can incorporate some combo of weight and strength training work-outs into your daily routine, to build the muscle that you need to maintain your weight, call me.
Lastly, we can't ignore nutrition. Exercise and proper nutrition go hand and hand.
And remember, if you are not already getting a regular massage, get one!!!
5 Health Benefits of Grapefruit
Hi Guys,
Just thought I would share some information about Grapefruits that a friend from work shared with me. See below:
Grapefruit is a large subtropical citrus fruit generally recognized for its slightly bitter and sour taste. It was first produced in Barbados as a hybrid fruit that resulted from a cross between pomelo and sweet orange. Grapefruit was named after the grape, because grapefruits grow in clusters like grapes.Many grapefruit varieties are being cultivated in different countries such as the United States and China. The well-known varieties include those with red, pink and white pulp. Like all other citrus fruits, grapefruit is loaded with vitamin C, although this is not the only benefit that you can get from grapefruit. Here are five other health benefits of grapefruit.
1. Grapefruit Helps in Losing Weight Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics make grapefruit a perfect food for increasing your body’s metabolism. Try eating grapefruit or drinking grapefruit juice every day and you will notice how quickly you lose those extra pounds.
2. Prevents Arthritis and Works as an Antiseptic Grapefruit contains salicylic acid that helps break down the body’s inorganic calcium, which builds up in the cartilage of joints and may lead to arthritis. If you have arthritis, try drinking grapefruit juice with apple cider vinegar. You will notice a reduction in your arthritis symptoms.The salicylic acid in grapefruit also works as a powerful antiseptic. In addition, grapefruit seed extracts can be added to water to make an antiseptic spray for treating bacterial and fungal infections.
3. Grapefruit Helps in Cancer Prevention Lycopene is a carotenoid pigment that is responsible for the red color of grapefruit. It is a powerful agent against tumors and cancers as it acts as a scavenger of cancer-causing free radicals. Lycopene works best with vitamins A and C, which are also found in grapefruit.An antioxidant compound, called naringenin, is also found in grapefruit. Naringenin helps repair damaged DNA in prostate cancer cells. DNA repair contributes to cancer prevention as it impedes the reproduction of cancer cells.
4. Grapefruit Helps Lower Cholesterol Levels The antioxidants found in grapefruit are effective in reducing cholesterol levels. However, if you are on prescription drugs, do not eat grapefruit or drink grapefruit juice. Grapefruit has a negative reaction against many prescription drugs such as those used in treating depression, allergies, high blood pressure, seizures, impotence, heart palpitations and even HIV. Inform your physician if you want to use grapefruit as a regular form of treatment.
5. Grapefruit Treats Common Ailments Eating grapefruit or drinking its juice helps treat common cold and fever, dissolve gallstones, boost liver function and enhance immunity against infections. As grapefruit contains a dietary fiber called pectin, it thus promotes better digestion. In addition, if you want to have a healthy and smooth skin, try including grapefruit in your diet.You can get many other benefits from grapefruit because it also contains essential elements such as iron, calcium, potassium, manganese, magnesium, phosphorus, folic acid and B vitamins (thiamine, riboflavin and niacin). You can even extract oil from grapefruit peel for use in aromatherapy.
Just thought I would share some information about Grapefruits that a friend from work shared with me. See below:
Grapefruit is a large subtropical citrus fruit generally recognized for its slightly bitter and sour taste. It was first produced in Barbados as a hybrid fruit that resulted from a cross between pomelo and sweet orange. Grapefruit was named after the grape, because grapefruits grow in clusters like grapes.Many grapefruit varieties are being cultivated in different countries such as the United States and China. The well-known varieties include those with red, pink and white pulp. Like all other citrus fruits, grapefruit is loaded with vitamin C, although this is not the only benefit that you can get from grapefruit. Here are five other health benefits of grapefruit.
1. Grapefruit Helps in Losing Weight Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics make grapefruit a perfect food for increasing your body’s metabolism. Try eating grapefruit or drinking grapefruit juice every day and you will notice how quickly you lose those extra pounds.
2. Prevents Arthritis and Works as an Antiseptic Grapefruit contains salicylic acid that helps break down the body’s inorganic calcium, which builds up in the cartilage of joints and may lead to arthritis. If you have arthritis, try drinking grapefruit juice with apple cider vinegar. You will notice a reduction in your arthritis symptoms.The salicylic acid in grapefruit also works as a powerful antiseptic. In addition, grapefruit seed extracts can be added to water to make an antiseptic spray for treating bacterial and fungal infections.
3. Grapefruit Helps in Cancer Prevention Lycopene is a carotenoid pigment that is responsible for the red color of grapefruit. It is a powerful agent against tumors and cancers as it acts as a scavenger of cancer-causing free radicals. Lycopene works best with vitamins A and C, which are also found in grapefruit.An antioxidant compound, called naringenin, is also found in grapefruit. Naringenin helps repair damaged DNA in prostate cancer cells. DNA repair contributes to cancer prevention as it impedes the reproduction of cancer cells.
4. Grapefruit Helps Lower Cholesterol Levels The antioxidants found in grapefruit are effective in reducing cholesterol levels. However, if you are on prescription drugs, do not eat grapefruit or drink grapefruit juice. Grapefruit has a negative reaction against many prescription drugs such as those used in treating depression, allergies, high blood pressure, seizures, impotence, heart palpitations and even HIV. Inform your physician if you want to use grapefruit as a regular form of treatment.
5. Grapefruit Treats Common Ailments Eating grapefruit or drinking its juice helps treat common cold and fever, dissolve gallstones, boost liver function and enhance immunity against infections. As grapefruit contains a dietary fiber called pectin, it thus promotes better digestion. In addition, if you want to have a healthy and smooth skin, try including grapefruit in your diet.You can get many other benefits from grapefruit because it also contains essential elements such as iron, calcium, potassium, manganese, magnesium, phosphorus, folic acid and B vitamins (thiamine, riboflavin and niacin). You can even extract oil from grapefruit peel for use in aromatherapy.
Sunday, February 5, 2012
National Academy of Sports Medicine
On Friday, February 3rd, I took my NASM exam to become a Certified Fitness Trainer, and passed!!!
So what's next???
I want to combine the benefits Massage Therapy and Fitness Training to help individuals meet their health and wellness goals.
Stay tuned for more updates.
By the way, make sure you are getting a regular massage and working out!!!
So what's next???
I want to combine the benefits Massage Therapy and Fitness Training to help individuals meet their health and wellness goals.
Stay tuned for more updates.
By the way, make sure you are getting a regular massage and working out!!!
Self-limiting Exercises...by MensHealth
I found this article in MensHealth Magazine that talked about Self-limiting exercises. Exercises that must be performed with perfect form. Makes sense...and after reviewing these exercises and having tried a few, I agree. The benefits of using perfect form while performing certain exercises are:
1. Reduce the risk of injury
2. Every rep is maximized
3. Boost strength gains
4. Increase fat loss
Here are the exercises from the article:
1. TRX inverted row
2. Single-leg squat
3. Kettlebell windmill
4. Goblet Lunge
5. Kettlebell bottoms-up press
6. Single-arm farmer's walk
"Cheating" also has its place in the gym while performing certain exercises, but in my opinion, it has its own purpose. For most of us, performing exercises while using good form will keep us out of trouble.
For details on how to do these exercises, check out the March 2012 MensHealth magazine or catch them online.
By the way, make sure you are getting a regular massage!!!
1. Reduce the risk of injury
2. Every rep is maximized
3. Boost strength gains
4. Increase fat loss
Here are the exercises from the article:
1. TRX inverted row
2. Single-leg squat
3. Kettlebell windmill
4. Goblet Lunge
5. Kettlebell bottoms-up press
6. Single-arm farmer's walk
"Cheating" also has its place in the gym while performing certain exercises, but in my opinion, it has its own purpose. For most of us, performing exercises while using good form will keep us out of trouble.
For details on how to do these exercises, check out the March 2012 MensHealth magazine or catch them online.
By the way, make sure you are getting a regular massage!!!
Monday, January 16, 2012
Building a Solid CORE...
Want a challenging ab work-out? One that will hit every part of your abs? Then call me and set up a training session. See my website for pricing and instructions on how to get your training set up.
This workout will take 30 minutes and I'll supply everything needed for this gut wrenching workout.
Here's a sneak peak of this fun, challenging, and heart rate pumping workout:
We're going to use and creatively incorporate the following...
If you can complete each set in less than 10 minutes each, and knock out 3 sets perfectly, then I will give you a FREE 15 minute Chair Massage!!!
This workout will take 30 minutes and I'll supply everything needed for this gut wrenching workout.
Here's a sneak peak of this fun, challenging, and heart rate pumping workout:
We're going to use and creatively incorporate the following...
- The Floor
- Medicine ball
- Killer Kettlebells
- Dumbbells
If you can complete each set in less than 10 minutes each, and knock out 3 sets perfectly, then I will give you a FREE 15 minute Chair Massage!!!
Too much pressure???
I rently had a friend ask me if bodywork or massage should hurt. Although I agree that sometimes, we may get "knots" super deep pressure is not necessarily the best way to "fix" it. In this case, her feet and calves were really sensitive to the pressure and when she told the therapist that was working on her, that the pressure was too much, the therapist do not exactly adjust. Then she was advised to schedule additional sessions and told that her feet and calves would get use the pressure and that over time she would feel better.
I'm not 100% on board, and here is why. I don't believe in giving a massage or providing bodywork that hurts. Yes, from time to time, I may have a client that wants or needs deeper pressure, but it is always specific and strategic.
Now, a couple of concerns. She stated her lower legs and feet are very "tender muscled." My question would be, is it because of tight muscles, weak muscles, or imbalanced muscles??? However, regardless, the therapist should be able to "adjust" the pressure. If the client says, "ouch, that hurts," or "that pressure is too deep," then the therapists needs to adjust. I have never been one to believe that super deep or hard pressure is any more effective then light pressure. Pressure that is comfortable to the client can be just as effective then deep or stronger pressure. Deep pressure will only make the client sore.
Now, they also recommended she return for multiple visits. Here are my thoughts on that.
1. Her condition did not happen over-nite.
2. Her condition will not get fixed over-nite.
Therefore, multiple sessions may be advisable. However, as much as I am a promoter of "bodywork, reflexology, and massage therapy,"....some sort of long term "corrective exercise, strengthen exercise," must be incorporated into the Client's routine to help address and eventually improve her condition. Bodywork is great for relaxation and yes, it can help address issues. However, once the effects of the bodywork have "warn off," and they will, the only way to maintain and sustain proper balance, strength, and stabilization is thru some sort of regular exercise program.
Many of us live lives that incorporate lots of repeative movement. Working in an office, mechanics, hair stylists, the list goes on. Bodywork may help any one of these workers by providing some instant relief, but unless these workers incorporate some sort of daily stretching or exercise, their "issues" will come back.
So, a few more sessions may be beneficial, but they should not be painful. Remember, back issues, shoulder issues, knee problems, usually dont happen over-nite unless they were the result of an injury, but rather, they happen over time due to poor posture, repeative motion, or a lack of muscular strength to support the area in pain.
Drink water, eat right, exercise, and YES, get a massage!!!
I'm not 100% on board, and here is why. I don't believe in giving a massage or providing bodywork that hurts. Yes, from time to time, I may have a client that wants or needs deeper pressure, but it is always specific and strategic.
Now, a couple of concerns. She stated her lower legs and feet are very "tender muscled." My question would be, is it because of tight muscles, weak muscles, or imbalanced muscles??? However, regardless, the therapist should be able to "adjust" the pressure. If the client says, "ouch, that hurts," or "that pressure is too deep," then the therapists needs to adjust. I have never been one to believe that super deep or hard pressure is any more effective then light pressure. Pressure that is comfortable to the client can be just as effective then deep or stronger pressure. Deep pressure will only make the client sore.
Now, they also recommended she return for multiple visits. Here are my thoughts on that.
1. Her condition did not happen over-nite.
2. Her condition will not get fixed over-nite.
Therefore, multiple sessions may be advisable. However, as much as I am a promoter of "bodywork, reflexology, and massage therapy,"....some sort of long term "corrective exercise, strengthen exercise," must be incorporated into the Client's routine to help address and eventually improve her condition. Bodywork is great for relaxation and yes, it can help address issues. However, once the effects of the bodywork have "warn off," and they will, the only way to maintain and sustain proper balance, strength, and stabilization is thru some sort of regular exercise program.
Many of us live lives that incorporate lots of repeative movement. Working in an office, mechanics, hair stylists, the list goes on. Bodywork may help any one of these workers by providing some instant relief, but unless these workers incorporate some sort of daily stretching or exercise, their "issues" will come back.
So, a few more sessions may be beneficial, but they should not be painful. Remember, back issues, shoulder issues, knee problems, usually dont happen over-nite unless they were the result of an injury, but rather, they happen over time due to poor posture, repeative motion, or a lack of muscular strength to support the area in pain.
Drink water, eat right, exercise, and YES, get a massage!!!
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