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Your Vote Counts!

2012-02-16T19:23:00.000-05:00

Friends, it's that time of year: Charlotte's Best Magazine is looking for the BEST OF THE BEST in 2012.

Studio 1-on-1 has earned the title as "Best of Charlotte" but now it's time to be voted "Best of the Best!" Please read the directions carefully to be sure your ballot counts.

Write in "Studio 1-on-1" in the PERSONAL TRAINER category on the voting sheet.

Limited time to vote, please VOTE TODAY. Forward this info to friends and family... every vote counts!

Click here to vote for STUDIO 1-ON-1 as Charlotte's Best of the Best in 2012!!

Yoga can help undo damage running does to your body

2011-11-18T07:54:00.000-05:00

Are your weekly runs wearing your body down? Maybe it's time to try yoga! Click here to read about the benefits of yoga on running.

Treat Migraines with Exercise

2011-10-20T16:20:00.000-04:00

Are you one of the many who suffer miserably with migraines? If meds don't seem to help or you are not one who wants to take the pharmacological approach, try simply increasing your aerobic exercise to stave away the painful headaches. CLICK HERE for the full article.

The Monetary Cost of Obesity

2011-10-14T16:03:00.000-04:00

I came across an article of recent days that I thought I would pass along to everyone. I'm always concerned of the health impact of obesity since, as a personal trainer, I know what havoc extra weight can cause to the human body. But there is another side, the monetary side, of obesity that affects even those who are trim and healthy. For the entire article - CLICK HERE

Curbing Appetite with Exercise?

2011-10-12T21:24:00.000-04:00

Just another reason to keep those legs moving and those hearts pumping. In a recent article by Lisa Freedman in Men's Fitness, a study was cited showing a link between exercise and a decrease in food intake. For the full article click here.

Born, and Evolved, to Run

2011-09-21T07:58:00.004-04:00

Enlightening article written by Claudia Dreifus and published in the New York Times who interviewed Dr. Daniel Liberman on human running performance. Article: Born, and Evolved, to Run

Certain foods may be the best medicine for lowering 'bad' cholesterol

2011-09-19T20:52:00.001-04:00

Are you searching for another great reason to munch on legumes, nuts, fruits and veggies? Consider how a diet rich in plant sterols naturally lowers cholesterol levels. Read more in this article found in the Los Angeles Times: Read this article.

The Joy of Healthy Cooking

2011-09-16T12:42:00.001-04:00

I am recently married and whether it's a "new bride" thing or not, I have to admit, I am really enjoying cooking for my hubby... especially since he actually likes the healthy recipes I create! This past weekend was no exception. I used a recipe from the book Clean Food and easily made Roasted Squash with Fennel and Asparagus. For the protein source, I grilled a few fillets of sunfish purchased from Clean Catch Fish Market drizzling them before-hand with a lemon-basil vinaigrette which also incorporates sun-dried tomatoes and capers in the recipe. Mmmmm... colorful and delish! Be sure to grab the recipes in the article and try this meal yourself!

5 Tips to Ramp Up Your Long Runs

2011-09-09T11:44:00.002-04:00

Personal trainers aren't simply weight junkies. We participate in, and coach for, endurance sports as well. One sport many people want to accomplish is the marathon... a full 26.2 mile run. Are you considering such a feat? Here are a few great tips to help you on your way. Read the article here.

Potassium-rich diet tied to lower stroke risk

2011-09-08T11:47:00.000-04:00

Cantaloupe, bananas, oranges, eggplant, spinach, tomatoes, nuts, raisins, tuna and halibut. What do all of these foods have in common? They are all great sources of potassium - an essential electrolyte needed for the body to maintain proper fluid balance. AND studies show it decreases risk of stroke! Read more here.

Can weight training help endurance athletes last longer?

2011-09-07T09:32:00.000-04:00

I once was a gym junkie and lifted so much weight I competed in figure competitions. Then I turned into an endurance athlete, competing in marathons and triathlons. Did I ever quit the weight training? Noooo... and this article points out a very interesting fact: Strength training actually helps endurance athletes, when done the proper way. Read the article here.

A Little Exercise Goes a Long Way to Cut Disease, Death Risk

2011-09-06T12:04:00.003-04:00

Come on couch potatoes...you're getting mushy just sitting there all the time. Get up and exercise! This is your personal trainer speaking. A new study shows even a measly 15 minutes of exercise per day is beneficial, so what is your excuse now? Read the article for more details. Read the article here.

Red, processed meat linked to higher risk of type 2 diabetes

2011-09-02T08:08:00.001-04:00

Yet another reason to STAY AWAY FROM PROCESSED MEATS...

Read the article here.

2011-09-01T09:11:00.002-04:00

Now this is really cool!! As a personal trainer I am always intrigued by the latest equipment and this is just plain awesome! Maybe one day I can get one for Studio 1-on-1 in Charlotte, NC! Read the article here.

Weight lifting may help smokers quit

2011-08-30T12:13:00.000-04:00

Are you someone who struggles with quitting your smokes? Perhaps you should add weight training into your routine. One recent study shows it not only helped people quit the nasty habit, but also lose and maintain lost weight! Read the article here.

For Better Grades, Try Gym Class

2011-08-29T12:18:00.000-04:00

I remember going to gym class as a kid.. I may have disliked it at the time but looking back, I thank my lucky stars that I went to a school system that worked to keep gym class on the roster (Yay Illinois schools)! As gym classes become increasingly non-existant into today's world, we are learning of more reasons why it is so important to keep. Read the article here.

Curry Spice Offers Hope for Tendinitis Pain

2011-08-23T08:21:00.002-04:00

Warding off pain with spices? Sure! I'm all for alternative practices including Chinese and ayurvedic medicine. Read the article here.

The Benefits of Exercise After Cancer

2011-08-22T12:24:00.002-04:00

As a personal trainer I work with a wide spectrum of clients, including those who are undergoing chemotherapy and those who have gone through a cancer treatment program and are trying to maintain a healthy lifestyle. This article in today's blog is a tribute and an encouragement to those who have or have had cancer. Exercise for this population is still extremely beneficial! Read the article here.

The Five Most Common Stroke Flaws – and a Drill to Help Fix Each

2011-08-17T12:27:00.003-04:00

I have been a personal trainer for years and have always tried to push myself in the arena of sports. A few short years ago I took up triathlon and thus had to learn how to swim (not my favorite activity.. it's hard)! I came upon a website called Swim Smooth and have read many helpful articles all related to becoming a stronger swimmer. The article that follows is one of many that are worth reading and re-reading.

As you might already know, swimming is a sport limited by stroke technique not strength or brute force. Great swimmers have fantastic stroke technique which minimises their drag and maximises their propulsion, moving them quickly and efficiently through the water.

If you are a beginner or intermediate level freestyle swimmer you will have some flaws in your stroke technique that are holding you back, making you slower and less efficient than you could be. At Swim Smooth we have individually coached thousands of swimmers and in this time we see five stroke problems come up time and time again, at least one is in place in nearly every swimmer.

We're going to take a look at each of these "Five Most Common Flaws" in turn and dip into Swim Smooth's methodology to give you a drill or visualisation to help improve each. You might already have a good idea which of these problems exists in your stroke but if not then ask a friend, coach or lifeguard to watch you swim and feed back to you.

Classic Flaw 1: Holding Your Breath Underwater

If you stood at the side of your pool and watched everyone swim, breath holding is probably the most common flaw you will see. Holding onto your breath underwater increases the buoyancy in your chest and acts to sink your legs. If you suffer from sinky legs in the water then this is the first thing to get right in your stroke to improve your body position. Holding your breath also makes things feel much more tense as the CO2 builds up in your system.

How to fix it: During freestyle you should be exhaling whenever your face is in the water. At first it can feel very unnatural to do this and it can take some getting used to. Go to the deep end of your pool and tread water, take a breath in and then exhale which allows you to sink underwater. If you have trouble sinking, this is a sign you're used to holding onto your breath! Keep practising exhaling more smoothly until you are able to sink down to the bottom. It can be surprising how much air is in there and how you might have only been breathing with the top of your lungs before:
sinkdown

When you start to swim again afterwards, focus on exhaling smoothly into the water between breaths. You should feel more relaxed straight away and also feel it helps keep your legs higher in the water.

Classic Flaw 2: Crossing Over In Front Of The Head

When you swim freestyle, your hands should never cross the centre line. Crossing over like this might happen only on one side or only when you go to breathe. A crossover causes you to snake down the pool adding drag and it harms your catch on the water, reducing your propulsion:
crossover

How to fix it: The temptation here is to simply think about going wider with your arm stroke, the problem with this approach is that you end up being very flat in the water with little body rotation. Instead of taking your arm wider, think about drawing your shoulder blades together and back – this will straighten out your arm stroke. The perfect way to practise this is kicking on the side with some fins (flippers) on:
kick on side

As you do this be aware of the position of your lead hand, you will probably find it wants to cross over in this position too! To straighten it, draw your shoulder blades together and back "shoulders back chest forwards". You'll become aware that it's a slumping of the shoulders forward that is causing the crossover and the fix is to draw your shoulders back as you swim.

As you start swimming the full stroke again simply think about the middle finger on each hand and pointing that gun-barrel straight down the pool as you swim. This is a very simple visualisation which helps transfer better alignment into your full stroke.

Classic Flaw 3: Scissor Kick

A scissor kick is a horizontal parting of the legs in the water which causes a large amount of drag. This normally happens during or immediately after breathing and can be very quick – watch carefully or you might miss it:
scissor kick

In nearly all cases, the cause of a scissor kick relates to a crossover in the stroke (see flaw 1). The cross-over causes a loss of balance which results in a scissor kick shortly after to stabilise yourself. It's normally an unconscious reaction – you probably don't even know you're doing it!

How to fix it: The first thing to do is remove the crossover (see flaw 1), very often this is enough to remove the scissor all by itself. To help re-enforce a better kicking action, as you swim gently brush your big toes together as they pass: tap tap tap. When you go to breathe, instead of thinking about the breath keep your attention on your toes and keeping the tapping constant – a big gap between taps is probably a big parting of the legs!

Classic Flaw 4: Kicking From The Knee

If you have a running or cycling background you're at high risk from this one! A good freestyle leg kick is performed with a nearly straight leg, with only a slight relaxed flex at the knee in time with the kick. The kicking action should predominantly be from the hip not the knee:
bent knee kickstraight leg kick

As soon as you bend your knee you present your thigh as a blunt object to the water and you push against the flow creating huge amounts of drag.

How to fix it: To reprogram your leg kick, practise some torpedo push-offs from the wall with a very strong kick. Do this for about 10-15 meters using a strong kick and then swim easy pace to the end of the pool, lightly tapping your toes as mentioned in flaw 3. Do several of these in succession:

- First time focusing simply on keeping your legs straight and kicking form the hip.

- Second time imagine you have a coin between your butt cheeks and you've got to keep it there as you kick by lightly clenching your glutes.

- Third time stretch through your core as tall and straight as you can in the water.

Kicking hard like this with good technique helps your nervous system learn a better kicking action.

Classic Flaw 5: Over-reaching and putting on the brakes

If you have been working on your stroke length, trying to make you stroke more efficient you might have fallen foul of this. Many swimmers trying to lengthen out as much as possible end up dropping their wrists and showing the palm of their hand forwards. This just applies the brakes to your stroke:
dropped wrist

How to fix it: Practice kicking on the side with fins again and become aware of the position of your lead hand. Is the wrist dropped and pointing forwards? Work on correcting this, actually tipping your wrist slightly the other way so your fingers are angled a few degrees downwards. This slight tipping of the wrist immediately sets you up for a much better catch and pull through.

As you introduce this change into your full stroke you may find your stroke rate (cadence) lifts slightly, that's a good thing, it shows you're not artificially slowing your stroke!

Article © Swim Smooth 2011

Even A Little Exercise Can Help Your Heart

2011-08-16T12:35:00.002-04:00

Here's an article every personal trainer will endorse. If you are someone who is still wavering on whether to begin an exercise regimen keep in mind, more is better but even just a little bit of exercise helps the ticker keep on tickin'! Read the article here.

Calorie labeling may make a difference -- if customers notice

2011-08-11T09:41:00.000-04:00

Although it's not a cure for obesity, consumers who read nutritional labels before that first bite or sip may help drive down the over-high calorie consumption in our country. Read the article here.

Doctors group says hot dogs as dangerous as cigarettes

2011-08-10T12:44:00.001-04:00

Now this is a good one! I dare say I'm not the only personal trainer who would agree that hot dogs are as far from "healthy" as snow is from Hades. But this finding here is staggering: "Just one 50-gram serving of processed meat—about the amount in one hot dog—a day increases the risk of colorectal cancer, on average, by 21 percent!" Read the article here.

Can chewing more help you eat less?

2011-08-08T08:47:00.000-04:00

Chew on this info: "Chewing food 40 times instead of a typical 15 times caused study participants to eat nearly 12 percent fewer calories... If the average person cut their calorie intake by 12 percent, they would lose nearly 25 pounds in one year!" Whoa!! That's a lot of poundage for just a few extra chews... read more about this in today's article. Read the article here.

Americans cut back on sugar-sweetened soda: survey

2011-08-05T12:48:00.001-04:00

Hooray for some positive news for once! As a personal trainer I am always concerned with the nutritional habits of my clients and one common vice is soda. Apparently the truth is finally hitting home and (in this country at least), we are curbing the sugary syrup addiction. Yay! Read the article here.

Stay grounded for a strong core

2011-08-04T12:51:00.000-04:00

You here all personal trainers speak about creating a strong core. But why is it important and how do you go about doing it? Here is a quick article breaking it all down for you. Read the article here.

Building Muscle Mass May Lower Diabetes Risk

2011-08-03T08:53:00.000-04:00

Need another good reason to start a strength routine? Consider this: "For each 10% increase in the skeletal muscle index (ratio of muscle mass to total body weight), there is an 11% reduction in insulin resistance and a 12% reduction in prediabetes." Read the article here.

Athletic Performance and the Monthly Cycle

2011-08-02T12:56:00.000-04:00

I like this quote, provided by Dr. Hansen, a researcher at the Institute of Sports Medicine in Copenhagen: "Estrogen makes women stronger in adverse conditions...." This article has some interesting findings on women in athletics during the menstrual cycle. Read the article here.

High-intensity interval training good for aging adults

2011-08-01T12:06:00.001-04:00

I work with all ages and sizes as a personal trainer, and some of the most inspiring are the aging and elderly. These folks really know the benefits of exercise and they are willing to go the distance to maintain their quality of life (QOL) and activities of daily living (ADL). Props to our older population... We are all heading that way, so let's follow their lead!

Here's an article about the aging and High Intensity Interval Training (H.I.I.T). Read it here.

Yoga poses for what ails you

2011-07-29T12:09:00.000-04:00

As a personal trainer I am always surprised when I hear professionals in the industry say strength training and yoga don't mix. I, for one, believe the benefits of both make for a much happier and healthier body. So this article is to the praise of yoga. Find a local class, pick up a book or watch a DVD... all will guide you in the poses and stretches that will make your muscles thank you! Read the article here.

Calorie counts found lacking

2011-07-28T12:13:00.000-04:00

Think you are saving calories by ordering soup or salad when you're out to eat? Think again... or at least beware. Read the article. for the full story

How extreme heat affects the body

2011-07-27T12:15:00.002-04:00

Of course I want to see my clients exercising during the summer, but any good personal trainer also knows how dangerous the outside heat can be! So PLEASE be careful and workout wisely. This article is well-written on the effects of heat on the human body. Protect yours! Read the article here.

USDA Scraps Food Pyramid for Plate

2011-06-08T12:17:00.000-04:00

As our country continues its struggle with obesity, here's to hoping this new food guidance plan will help. Read the article here.

Plantar fasciitis: The most maddening injury in sports

2011-05-26T12:22:00.000-04:00

I'm a personal trainer; I'm an athlete. And I'm one of two million sufferers of plantar fasciitis. What is PF and is there anything that can be done to cure or prevent this debilitating and painful condition? It's not great news, my friend. Read the article here.

People who stay up late eat more, eat worse, study finds

2011-05-13T12:23:00.004-04:00

I'm a personal trainer. As such, I usually go to work earlier than most, and work later into the evening than most. I know what a challenge it can be to eat dinner at a reasonable hour because usually that's when I'm working! Nevertheless, studies continue to tout the severity of eating late at night so the key is to plan ahead! Read the article here.

Does Exercise Really Boost Your Mood?

2011-05-05T12:25:00.002-04:00

There exists a large and soothing body of scientific literature suggesting that regular exercise can improve someone’s mood and fight anxiety. Read this article for more information.

The "fishy" side of tilapia (it may not be as good as you think)

2011-05-03T12:26:00.001-04:00

As a pecto-vegetarian and personal trainer, I'm asked by clients what type of fish I eat. Fish are not created equal. For example, farmed tilapia, though inexpensive, does not have the same health benefits as wild tilapia or salmon. It's high omega-6 content may actually outnumber the beneficial omega-3s by a factor of 2 to 1. Some research suggests that ratio increases the risk of heart disease. Read this article for more information.

For an Exercise Afterburn, Intensity May Be the Key

2011-04-28T12:29:00.002-04:00

Personal trainers are commonly asked about the metabolic burn after exercise. This article speaks of recent studies and findings on what happens with calorie burning for the hours post-exercise. Read the article here.

Exercise May Cut Salt’s Effect on Blood Pressure

2011-04-02T12:30:00.004-04:00

Personal trainers are always concerned with the diet their clients keep. One signficantly impacting food is really but a seasoning, yet too much consumption can be hazardous to one's health. Salt. A recent study however shows how exercise might counteract some of salt's dangerous side effects. Read the article for more information.

Crocodile Walk for Core and Arms

2011-03-06T12:34:00.005-05:00

The Crocodile Walk is an exercise that doesn't require any equipment and works your core and arms. You can start out with just a few steps and increase gradually as you get stronger.

Step 1: Get down in a push up position with your hands and toes on the floor, then drop your torso so it is almost touching the ground. (Your torso will remain just a few inches off the ground throughout the movement.) Keep your back straight.

Step 2: Start moving forward by lifting your left arm and right leg off the floor slightly and going forward. Keep your body in the same alignment, don't lift your hips toward the ceiling.

Step 3: Next, lift your right arm and left leg to come forward.

Keep moving along slowly in this manner. Keep your back straight, and make sure your chest does not touch the ground, nor your hips raise up.

Phys Ed: What Really Causes Runner’s High?

2011-02-26T12:35:00.001-05:00

For decades, endorphins have hogged the credit for producing “runner’s high,” that fleeting sense of euphoria and calm that many people report experiencing after prolonged exercise. Read on for interesting findings on endorphins. Read more.

Diet Soda Linked to Strokes?

2011-02-26T10:42:00.000-05:00

Here's yet just another reason personal trainers will tell you to reach for water as your main beverage.

When you grab a diet soda instead of the full-sugar version, you might think you're making the healthy choice, and you are—at least when it comes to your weight. But according to a new study, people who drink diet soda habitually could be putting themselves at risk for stroke. Read more.

Healthier Lifestyles May Prevent 340,000 U.S. Cancers a Year

2011-02-09T12:40:00.001-05:00

If ever a personal trainer enjoyed an article, this one is it!

About 340,000 cancer cases in the United States could be prevented each year if more Americans ate a healthy diet, got regular exercise and limited their alcohol intake, according to the World Cancer Research Fund (WCRF). Read more.

How crash diets harm your health

2011-01-10T09:42:00.001-05:00

Personal trainers cringe when they hear their clients want to go on a crash diet. Here's why. Read more.

The Fun Side of Fitness

2011-01-05T12:46:00.000-05:00

I hear clients tell me how they get bored with cardio exercise, so besides hiring a great personal trainer who can help you bust through your plateaus, consider "The Fun Side of Fitness" in this article...

2010-12-15T12:47:00.000-05:00

Last Day, Last Call to VOTE!

Vote Now! - Click Here

Last chance to vote for Laura S to win Miss Triathlete.com for November! Please cast votes from as many different computers and iPads and phones as possible. Ending time is 10AM Dec 16th.

THANK YOU for your support and, in turn, helping Studio 1-on-1 grow!

10 Days Left to Vote!

2010-12-07T12:51:00.000-05:00

Vote Now! - Click Here

You have 10 days left to vote for me, Laura S, to win title of Miss November Triathlete.com Swimsuit Model. I hope to use this win as a PR opportunity for Studio 1-on-1 in and around Charlotte, NC. All votes must come from different sources so PLEASE vote from as many computers and phones as possible. Thanks for all your help!

Resistance training and aerobics may help boost heart health in different ways, study finds

2010-12-01T12:54:00.001-05:00

Most savvy exercisers know that a combination of aerobic and resistance training is best, since one works the cardiovascular system and the other targets muscles and bones. A new study looks even deeper into the two workout methods, finding that both have distinct benefits for the heart and vascular system. Read more.

Best Butt Exercises

2010-12-01T09:48:00.002-05:00

As a personal trainer I am constantly hearing clients ask what are the best exercises to tone their booties. Here are some very basic, but very effective exercises, everyone can do to make their bum look its best! Read more.

Keep Voting. Miss Novemeber Triathlete.com Swimsuit Model

2010-12-01T08:21:00.004-05:00

Vote Now! - Click Here.

I still need your help to become Triathlete.com's Miss November Swimsuit Model. Votes must be from "new" sources so go cast your votes from different computers, smart phones, laptops, colleagues computers, public library computers, heck go to the Apple Store and vote from those computers too!

Miss November Triathlete Swimsuit Contest - VOTE NOW!

2010-11-26T12:59:00.001-05:00

Vote Now! - Click Here

VOTE for "LAURA S., North Carolina" (that's me!) to be named "Miss November Triathlete Swimsuit Model"

Just click the link, scroll to the bottom of the page with all the thumbnail pics, and vote! You can hit "refresh" and vote as many times as you'd like. MORE PICS OF ME TO COME so please check back and re-cast your vote as many times as you would like. (My pictures are toward the end of the grouping. There are two posted currently). As your personal trainer and friend in the sport of triathlon, I THANK YOU!

I'm Engaged!

2010-10-23T13:01:00.000-04:00

Okay so this blog is taking on a personal note vs a personal trainer's tidbit, but I just have to share the news... I just got engaged!! My fiance, a skilled triathlete who has been living in Houston and taking on tri's in the Lone Star State, is moving to North Carolina and will be attacking the races with me in the East. I'm sure I'll have some fun things to post in the not-too-distant future so stay tuned... and thanks for letting me take a moment to indulge you with this exciting info! :)

Video Highlights from the USAT AG National Championship

2010-10-12T13:03:00.000-04:00

Wonder what your personal trainer, Laura Schiltz, did at the USAT AG National Championships a few weeks ago? Check out this video and see for yourself!

Slow Roasted Seabass with Swiss Chard

2010-10-11T13:05:00.000-04:00

This is a dish I made recently for a dinner party I catered and it went down a treat, so to speak. It’s protein packed & Paleo friendly. This one is really for the guys but you ladies can also give it a go if you want. If not, just pass it on to your fella.

Guys, if you’re looking to impress your missus or simply find yourself one, this dish will do the trick. It’s fool proof. I promise you. You’ll definitely get some good brownie points and to finish off why not make the dessert I also made for the same party here. If this all goes according to plan you might get breakfast in bed. I have that covered too. Check out the recipe here.

Happy Days!

Get Rid of That Gut and Win 1,000 Bucks!

2010-10-08T13:09:00.001-04:00

Being a personal trainer, I love challenging my clients. Here's a good one for you, too!

Announcing the Pick-3 Lean Belly Challenge! Hey, what are you doing the next 4 weeks? How would you like to get into the best shape of your life—and win $1,000 to celebrate your victory over visceral fat? Men’s Health and Women’s Health magazines are throwing down this challenge: "Follow our revolutionary new diet plan, The Lean Belly Prescription, for 4 weeks to lose pounds and shape up fast. Then send us a photo showing off your results!" Join in!.

A Handful of Walnuts a Day May Help Keep Stress Away

2010-10-07T13:11:00.000-04:00

Among people with high cholesterol (that's nearly one-third of American adults, for those keeping score at home), foods rich in omega-3 fatty acids may help reduce levels of LDL, or "bad," cholesterol. Now a new study finds that some types of these polyunsaturated fats—namely the alpha linolenic acid found in walnuts and flax seeds—can also improve people's response to stress. Read more.

USAT Nationals Results

2010-09-28T10:13:00.000-04:00

Saturday arrived and the USAT Age Group National Championship proved to be hot, humid and hilly... but I landed in the middle of the pack, placing 31st out of 58 phenomenal athletes. Check out more results here.

Follow my race online this Saturday (USAT Nationals)

2010-09-21T13:16:00.002-04:00

Here we go... Saturday morning my wave starts at 8:12AM. If you would like to cheer me on from afar, simply click on this link and watch my progress as I race in this year's USAT Age Group Nationals Competition.

The Gluten-Free Athlete

2010-09-08T13:18:00.005-04:00

As a personal trainer and triathlete who also has issues with gluten, this article is well-written in explaining the sensitivities many athletes have toward this very common protein. Read more.

Low back pain: Exercises to reduce pain

2010-09-06T13:20:00.000-04:00

As a personal trainer I work with a lot of clients suffering from low back pain. Here is a wonderful article reviewing exercises one can do to help ease the pain. Read it here.

September is Ovarian Cancer Awareness Month

2010-09-01T13:21:00.001-04:00

For info and updates on Ovarian Cancer visit the National Ovarian Cancer Coalition page.

Reverse Grip Shoulder Press

2010-09-01T10:27:00.001-04:00

You can perform this exercise seated or standing. Start holding a barbell or pair of dumbells in a position resembling the top of a bicep curl when the weight is at shoulder height. Press weight directly overhead similar to any shoulder press but palms will be facing the wall behind you. This maximizes muscle growth by hitting the fibers of the muscle in a new way.

Alligator Pushups

2010-08-24T13:25:00.002-04:00

Tip from your personal trainer: Do this variation of the regular push-up to add a little variety to your routine and engage more core strength:

Target Muscles:

Chest, Shoulders, Triceps, and Abs

How To:

Lie face down with legs extended out behind you and feet together
Place your hands slightly wider than shoulders width apart, palms down, elbows at a 90 degree angle
Straighten arms, keeping abs tight and lift up on your toes so your body is flat like a table…get that butt in the air!
Move your right hand and foot 3-4” forward
Keeping your body straight, lower body to the ground by bending your elbows until your upper arms are parallel with the floor…keep your elbows close to your ribs (like a tricep pushup)
Return to the start position by pushing yourself back up…don’t let your core sag
Walk your left hand about 3-4” forward…simultaneously move your left foot forward 3-4”
Lower your body as you did above…repeat and keep walking your body forward with every pushup

Important: Keep your spine in line by keeping your eyes focused on the floor and your abs tight…don’t let your body sag on the way up. Also, exhale on the way up and inhale on the way down. Keep your elbows close to your ribs to emphasize your tricep muscle.

Check out the original article.

4 surprising reasons women can't lose weight

2010-08-19T13:31:00.001-04:00

Most of us already know that eating less and moving more are the keys to dropping extra pounds. But if you're already doing everything "right" and can't seem to lose weight -- or are even gaining it -- you may have a hidden health condition that's sabotaging your efforts. And the symptoms may be so subtle that even your doctor can miss them. Here, some possible weight-loss blockers—and how to get the help you need. Read more.

Homemade Bean Burgers

2010-08-18T13:36:00.000-04:00

The easiest burgers you’ll ever make! Check out the recipe.

Is barefoot running good for you?

2010-08-16T13:39:00.000-04:00

Studies into barefoot running have shown that unshod runners tend to land their stride on the ball of their foot or with a flat foot, whereas shod runners, possibly due the increased amount of support offered by modern running shoes, land on the heel of their foot. Over a period of time, in certain people, this pressure on the heel can lead to various problems, such as ankle sprains, Achilles tendinitis, shin splints and even back problems. Up to 30% of running enthusiasts are said to experience injuries relating to their running technique. Read more.

Sports drinks geared more toward intense activity

2010-08-12T13:42:00.003-04:00

Everyday exercise doesn't really call for that huge orange bottle. Going for a three-mile run? Don't need it. A 100-mile bike ride? Sure. Read more.

Obesity rates keep rising, troubling health officials

2010-08-12T13:41:00.003-04:00

Americans are continuing to get fatter and fatter, with obesity rates reaching 30 percent or more in nine states last year (compared to only three states in 2007), health officials reported on Tuesday. Read more.

Big waist increases death risk

2010-08-10T13:45:00.003-04:00

A very large waist could double a person's risk of death from any cause.

Men and women who are very large around the middle are at much greater risk of dying from any cause than people with thinner waists, a new study says. Read more.

Feel Better Instantly with These Foods

2010-08-10T10:46:00.000-04:00

A handful of walnuts, a cup of oatmeal, a few sips of tea...what do all of these things have in common? They may help turn you into Susie Sunshine.

To feel better through food, you need to seek out nutrients known for boosting the production of feel-good brain chemicals and fighting off the effects of stress in the body. Read more.

Improve Your Sport: Soccer!

2010-08-10T08:48:00.001-04:00

ACL Injury Prevention Program Plyometric Exercises
Phase 4 - Plyometric Exercises

Plyometric exercises are explosive and help to build, power, strength and speed. The most important element when considering performance technique during plyometric training is the landing—it must be soft. When you land from a jump, you want to softly accept your weight on the balls of your feet slowly rolling back to the heel with a bent knee and a straight hip.

The dirty truth about soy

2010-08-08T09:50:00.002-04:00

Many of the athletes we work with are surprised when we tell them that eating soy products is bad for their performance. For years, soy has been successfully sold as a healthy alternative to dairy and animal proteins. The truth is, it’s just the opposite. Read more.

Learn Sarver Heart Center's Continuous Chest Compression CPR

2010-08-08T08:12:00.005-04:00

Every three days, more Americans die from sudden cardiac arrest than the number who died in the 9/11 attacks. You can lessen this recurring loss by learning Continuous Chest Compression CPR, a hands-only CPR method that doubles a person’s chance of surviving cardiac arrest. It’s easy and does not require mouth-to-mouth contact, making it more likely bystanders will try to help, and it was developed at the University of Arizona College of Medicine.

"This video is worth sharing," said Gordon A. Ewy, MD, director of the UA Sarver Heart Center and one of the research pioneers who developed this method. Check it out.

Dieting Is Out; Healthy Eating Is In

2010-08-05T13:54:00.004-04:00

After years of obsessing about weight loss, first shunning high-fat foods and then high-carb ones, it seems Americans are giving up formal diets in favor of healthy eating and wholesome foods. Read more.

Calcium Supplements Linked to Boost in Heart Attack Risk

2010-08-04T13:56:00.003-04:00

Although millions of people take calcium supplements to boost bone health and ward off osteoporosis, New Zealand researchers say the supplements have little effect on bone strength and contribute to a small increase in the risk for heart attack among older people.

Rather than relying on calcium supplements, the researchers suggest that people get their required calcium, if possible, from foods. Read more.

Omega 3s protect men from heart failure

2010-07-31T13:57:00.001-04:00

Eat one serving of fatty fish per week and reduce your risk of heart failure. Read more.

Inverted Rows - Sculpt a Strong Back

2010-07-31T10:48:00.011-04:00

Ready to sculpt a strong lean back? The inverted row is a perfect exercise to strengthen the upper back and rear shoulders and is a much simpler alternative to a regular pull-up or chin-up.

Begin with a horizontal bar at either chest or hip height (you may use a Smith machine at a gym or a pull-up bar securely wedged in a door frame at the home). Sit under the bar with your legs straight out in front of you, no bend in the knees. Grab the bar above you with your hands facing forward, a little wider than shoulder width apart. Lift your hips off the floor so your body is in a straight line from shoulders to hips to heels. Inhale and pull your body up, chest to the bar. Exhale as you slowly lower your body back down toward the floor but do not come all the way down. Keep your body in the straight line position and once arms are fully extended (straight), inhale and pull yourself up again. Repeat 8-12 times. For added difficulty set your heels on a block or chair while performing the exercise, and/or add a two-second pause at the top of the exercise when your chest reaches the bar.

Do several sets with a good 30 second to minute rest between sets. Have fun rowing!

Alzheimer's unlocked: New keys to a cure

2010-07-30T14:01:00.000-04:00

Attempts to treat the world's most common form of dementia may have been attacking its symptoms, not its root cause... Read more.

Idling Toward Death: Sitting Linked to Dying Early

2010-07-29T14:05:00.000-04:00

Sitting around too much in one's spare time appears to increase the risk of dying, regardless of physical activity, researchers found. Read more.

High Carb Diet = Heart Attack

2010-07-29T14:03:00.000-04:00

IHOPs Butterscotch Rocks Pancake....mmmmmm distended brachial arteries.

For the first time in medical history, researchers have been able to visualize what happens inside our arteries before, during and after eating high carb foods.

And it ain’t a pretty sight. Read more.

Simple ways to cook 20 vegetables

2010-07-28T14:06:00.000-04:00

I’m a vegetable lover. I eat vegetables at least three times a day: sautéed chard stirred into scrambled eggs for breakfast, a big garden-fresh salad for lunch and grilled corn and steamed potatoes as side dishes with dinners in the summer. I don’t have much trouble eating enough vegetables, but I know I’m the exception, not the rule.

One in 4 Americans don’t eat the 5 to 13 servings of vegetables and fruit (the number of servings depends on your calorie intake) that you’re supposed to eat every day for optimal health. Read more.

New health policy: encouraging friendships?

2010-07-28T09:10:00.000-04:00

Having good social relationships—friends, marriage or children—may be every bit as important to a healthy lifespan as quitting smoking, losing weight or taking certain medications, U.S. researchers reported on Tuesday.

People with strong social relationships were 50 percent less likely to die early than people without such support... Read more.

Being a perfectionist can take toll on health

2010-07-21T14:12:00.000-04:00

Perfectionists, by definition, strive for the best, trying to ace exams, be meticulous at their jobs, and raise perfect children. So one might assume this drive for the ideal translates over to their health as well, with perfectionists being models for physical and mental well-being.

But new research is revealing the disorder can bring both profits and perils. Read more.

Beets Lower Blood Pressure

2010-07-20T14:16:00.000-04:00

Last summer, I told you about an interesting study that showed that drinking beet root juice boosts your stamina and could help you exercise for up to 16% longer.

At that time, the theory was that the nitrate contained in beet root juice leads to a reduction in oxygen uptake, making exercise less tiring. Read more.

Obesity in America 2010... Where does your state rank?

2010-07-20T11:17:00.000-04:00

Although childhood obesity appears to be stabilizing, adult obesity is continuing its relentless rise, according to a new analysis of government statistics. Influenced, perhaps, by the example of our svelte president and his wife who head a campaign against childhood obesity, Washington, D.C. was the only area in the country to show a decline in the proportion of obese adults.

In contrast, 28 states continued the decades-long weight gain. Two thirds of Americans are now either overweight (defined as a body-mass index (BMI) of 25 or higher) or obese (A 30-plus BMI). Read more.

Tips on improving your backhand in tennis

2010-07-18T14:19:00.001-04:00

For many players, the backhand is one of the most complicated strokes in tennis because of the way the body has to move to complete the shot. Many tennis pros, such as Steffi Graf and Pete Sampras, became top-ranked tennis players based on the power of their backhands, often getting them out of tough situations or catching their opponents off guard. For many recreational and professional tennis players, though, the backhand is a hard shot to execute when needed. However, the following tips on improving your backhand in tennis have helped many players successfully execute this sometimes complicated shot. Read more.

15 Cancer Symptoms Men Shouldn't Ignore

2010-07-17T14:20:00.000-04:00

Some men are notorious foot-draggers, especially when it comes to scheduling doctor visits. That’s unfortunate. Routine preventive care can find cancer in men and other diseases in the early stages, when there are more options for treatment and better chances of a cure. Some men, though, would never go to the doctor except for the women in their life. According to Leonard Lichtenfeld, MD, deputy chief medical officer for the national office of the American Cancer Society, women are often the ones who push men to get screened for cancer. Read more.

Side Plank

2010-07-17T09:46:00.000-04:00

Work those obliques!

Starting Position

Start by lying on your side, legs straight, feet stacked. Straighten bottom arm, keeping it in line below shoulder, and place free hand on your hip. Flex feet and balance on sides of feet (feet are stacked).

Action

Use abs to keep hips lifted. Hold for 30 seconds. Work up to 1-3 minutes.

Special Instructions

Don't allow hips to drop to the ground. Keep breathing steady.

Muscles Worked: Obliques, Abs

Check out the original aricle.

15 Immune Boosting Foods

2010-07-16T14:25:00.000-04:00

#1 Elderberry: An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. And a few small studies done in people show it may help you recover more quickly from flu. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation. Read more.

High-intensity interval training is time-efficient and effective

2010-07-15T14:27:00.001-04:00

The usual excuse of "lack of time" for not doing enough exercise is blown away by new research published in The Journal of Physiology. The study, from scientists at Canada's McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. Astonishingly, it is possible to get more by doing less!

The study, from scientists at Canada's McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. Astonishingly, it is possible to get more by doing less!

"We have shown that interval training does not have to be 'all out' in order to be effective," says Professor Martin Gibala. "Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously."

HIT means doing a number of short bursts of intense exercise with short recovery breaks in between. The authors have already shown with young healthy college students that this produces the same physical benefits as conventional long duration endurance training despite taking much less time (and amazingly, actually doing less exercise!) However, their previous work used a relatively extreme set-up that involved "all out" pedaling on a specialized laboratory bicycle. The new study used a standard stationary bicycle and a workload which was still above most people's comfort zone -about 95% of maximal heart rate -- but only about half of what can be achieved when people sprint at an all-out pace.

This less extreme HIT method may work well for people (the older, less fit, and slightly overweight among us) whose doctors might have worries about them exercising "all-out." We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells.

Running or cycling for hours a week widens the network of vessels supplying muscle cells and also boosts the numbers of mitochondria in them so that a person can carry out activities of daily living more effectively and without strain, and crucially with less risk of a heart attack, stroke or diabetes.

But the traditional approach to exercise is time consuming. Martin Gibala and his team have shown that the same results can be obtained in far less time with brief spurts of higher-intensity exercise.

To achieve the study's equivalent results by endurance training you'd need to complete over 10 hours of continuous moderate bicycling exercise over a two-week period.

The "secret" to why HIT is so effective is unclear. However, the study by Gibala and co-workers also provides insight into the molecular signals that regulate muscle adaptation to interval training. It appears that HIT stimulates many of the same cellular pathways that are responsible for the beneficial effects we associate with endurance training.

The upside of doing more exercise is well-known, but a big question for most people thinking of getting fit is: "How much time out of my busy life do I need to spend to get the perks?"

Martin Gibala says "no time to exercise" is not an excuse now that HIT can be tailored for the average adult. "While still a demanding form of training," Gibala adds, "the exercise protocol we used should be possible to do by the general public and you don't need more than an average exercise bike."

The McMaster team's future research will examine whether HIT can bring health benefits to people who are overweight or who have metabolic diseases like diabetes.
As the evidence for HIT continues to grow, a new frontier in the fitness field emerges.

Article By: Science Daily

Goal for High School Smoking Is Unmet

2010-07-14T14:32:00.000-04:00

The nation has failed to reach its 2010 health goal of reducing high school smoking to 16 percent, federal officials said Thursday in a report calling for a resurgence of antismoking advertising to counter the tobacco industry’s $12 billion marketing campaign. Read more.

National Cancer Survivors Day!

2010-06-03T14:35:00.000-04:00

National Cancer Survivors Day is this Sun (June 6th)—truly a day to celebrate life!

http://www.ncsd.org/

The Supplement: Inositol

2010-03-08T14:39:00.002-05:00

Living a healthy "evolved" lifestyle in this high-tech modern world isn't easy. We all try to eat right, get regular exercise and control stress. But the reality is, this world we've created conspires at every turn to make us look and feel old, ill, and weak. We breathe polluted air, we don't get enough sun, we stress about bills, traffic and the economy, we don't always get enough sleep or exercise, we don't always eat as we should, and when we do, even the best natural foods are not as abundant in micronutrients as they once were.

Some of the most critical nutrients are missing entirely - and it's only getting worse as the commercialization of food continues to spiral out of control. For these reasons and many others supplementation is an integral part of the Primal Blueprint. Which is why I started this series of newsletters: to provide insider information on the top supplements you should consider taking for optimum health and longevity.

This week we'll explore Inositol.

What it does: In nature, inositol is found in multiple forms. Most people know it as a nutrient found in certain foods (especially grapefruit), but it can also be synthesized in the human body from glucose. For years, it was pegged as B8 - a member of the B-complex group of vitamins - but it's now classified as an essential nutrient, a crucial actor in several important physiological functions. In the dietary supplement world, inositol has gained considerable traction as an effective treatment for depression, anxiety, obsessive-compulsive disorder, and impotence. There's even evidence that inositol has a chemopreventive effect on lung cancer patients.

Studies show: In a double-blind, controlled, crossover trial of inositol versus fluvoxamine for the treatment of panic disorder, inositol won out handily against the established pharmaceutical. Patients taking inositol had fewer panic attacks, and patients taking fluvoxamine had considerably more side effects, including nausea and exhaustion. Another comprehensive look at existing inositol studies found that four weeks of supplementation offered significant benefits for patients suffering from clinical depression, although purported benefits for autism and ADDH were non-existent. Diabetic patients experiencing impotence may find solace in a study showing that a dual inositol/folic acid supplement was able to improve erectile dysfunction in 176 patients with Type 2 diabetes. There also appears to be potential for inositol supplementation as a treatment for OCD sufferers, but further studies are needed to accurately determine the exact neuronal pathways responsible for the changes. And finally, although further investigation is needed, inositol supplements appear to be safe and well tolerated as potential chemopreventives for lung cancer patients.

Why I like it: Inositol is already found in nature, and our bodies even manufacture it, so the extensive research on its safety and efficacy is enough to convince me that supplementation is both useful and harmless. It's been favorably compared to potent pharmaceuticals, so anyone looking to minimize pill intake might find inositol useful. And finally, it is an essential nutrient that plays an important role in regulating a healthy mind and body.

This is why I include Inositol in the Master Formula and why my family and I take it every day.

Article by: Mark Sisson