Archive for October, 2009

Bringing a Pilates Focus to your Gym Workout

October 25th, 2009 admin

You spend all that time and money with your Pilates teacher weekly, right?  Whether privately, in a semi-private or in a group mat class.  You love how you feel when you leave the studio or class, right?    You believe in the work and see what it has done to your body, then why not take the principles of the workout with you onto the gym floor the next time you go there?

Who said Pilates could only be done on the floor on a mat?   What stops you from using your powerhouse everytime you sit at a piece of equipment?  what prevents you from “lifting in and up” everytime you use the Lat Pulldown or Cables for Tricep Presses?  Why can’t you breathe through the “back ribs” when you inhale and melt over that stability ball or when you are doing Lateral Shoulder Raises anyway?

Nothing stops you.  Nothing but the mindset that one activity belongs in one place and the other in another.

As a Pilates Instructor and a Personal Fitness Trainer/Instructor, I am concious of queing and coaching all my clients – whether they know Pilates or not – men and women alike – to use and engage their core structure, their powerhouse, the abdominals before making any movement with a piece of equipment, dumbbell weight, resistance band, etc.

Yes the specific exercises of the Pilates method are distinctive.  Yes, the names of the Pilates exercises, whether found on the mat or any of the studio apparatus are distinct and memorable and yes, they move the body through a set of fluid, flowing motions while resisting against a stable position.

In the case of Pilates, we refer to this stable position as the “powerhouse,” defined as the imaginary box drawn between your right and left shoulder and right and left hip points.

It is this stable position, from deep inside the abdominal core, that all the exercises inside the gym must and should also emante.  Generally, I find that newcomers to the gym, as well as many old “hardheads” approach the equipment just to move thru pushing or pulling the weights without giving any conscious attention  to abdominal engagement, stabililty, balance or even use of their breath to facilitate the movement of the body or the weights.

By employing the classic principles of Pilates,

  • control - of the movement of the exercise, the muscle involved within the exercise and transitions to the next exercise.
  • concentration – bringing full attention, focus and commitment to the exercise; eliminating the extraneous details and chatter, thus maximizing the value achieved with each rep and movement.
  • centering – bringing a centered focus to the core powerhouse as well as one’s body in space.
  • precision - focused attention to the precise placement, alignment and movement of the body.
  • breath – use of the breath to faciliate and/or challenge the movement of the body.

I have noticed, as have many of my clients, (whether they know Pilates or not) a Pilates-inspired workout has slowed them down enough to bring a consciousness to their workout, their body and the results they want to achieve in the gym.

Applying Pilates grace and focus in the gym amounts to true integrated, functional core strength training.  But that is what Joseph was really developing anyway on very different apparatus when he created the Pilates method.

Summary

I have found, as have many of my clients, that an pilates-applied approach within the gym may completely eliminate the need for spending the last few minutes of the workout hour on the floor doing abdominal exercises.  For enagagement of the powerhouse with control, focus and stability throughout the entire gym workout will yield an hour long abdominal workout that is far more effective than a brief “hit it and quit it” generally used in the last 15 minutes for most of us on the floor.

Gina Jackson, MBA, CPT, holds Advanced PFT recognition as a member of the International Association of Fitness Professionals (IDEA); is certified as a NY Power Pilates Teacher and a proud Business Member of the Pilates Method Alliance.

Gina made a conscious career and lifestyle change to fitness in 2000 and assists clients in lifestyle fitness training programs; she is the Fitness Consultant, creator and energy behind the successful stories of a myriad of clients featured at http://www.fitnessbygina.com – http://www.pilates4fitness.com – http://www.Prescription4Fitness.com – all of which provide fitness resources, tips, articles and MP3 downloads designed to assist all realizing their fitness goals.

Please Note: You are granted permission to republish this article on your site only with maintenance of the credits, links and author’s bio intact.

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Health and the Economy

October 21st, 2009 admin

We normally do not think that health is related to economics other than with regard to the costs of medical care. But there is another more fundamental way money impacts our wellbeing. If you could not pay your bills or had to worry about where the next meal would come from, would you be thinking about health, or survival? When we are trying to stay alive moment-to-moment we don’t think about food choices, supplements, organic farming, animal welfare or environmental issues. Those considerations are a “luxury” dependent upon economic capability. But they are a luxury we must have if we are to live a reflective life and survive on planet Earth. Without a robust economy, you can pretty much forget about people being environmental, health conscious, or even civil to one another. In starving nations, war is endemic, disease rampant and the environment is only a raw material to be ravaged to hopefully live to the next day.

The emerging world economy will ultimately place great economic stress on the United States. It already has. Thousands of jobs are being lost to overseas companies employing workers requiring a fraction of the wages demanded here. People in America increasingly try to maintain a standard of living through debt. This is great for all the banks popping up on almost every street corner, but bad for the people. Just in the past year there have been almost two million personal bankruptcies declared.

To compete in the marketplace, companies must keep their costs down. If that means shifting manufacturing elsewhere, that’s what will be done. India, China and other Eastern rim countries are the beneficiaries of this shift in manufacturing and labor pool. While American workers are clamoring for things to return to the way they were with high wages and generous benefits, workers in developing countries are happy as can be having a job for five dollars a day.

This trend will not go away with “buy American” banners or political rhetoric about treaties, minimum wages and outsourcing. The global economy is here to stay and that will mean the American standard of living will retract and the developing world’s will improve. Expect a decline in the standard of living, falling wages and investment insecurity.

Government is not the solution, since it produces nothing but only takes. Government saps an economy, it does not create it. The more that government is hands off, the better the economic vitality. A robust private sector economy (environmentally responsible), on the other hand, is not the enemy as it is so often portrayed, but is critical to financial vitality. Capitalism is not in itself a demon since it merely provides the mechanism for prosperity and with that the opportunity for a society to focus on matters of health and altruism. It works well if ambition and hard work, not merely greed, are its tools.

The inevitable decline of our standard of living is an inevitable and irreversible trend for the foreseeable future. It should concern us not because we want to see American super abundance continue, but because those who are unaware and get caught as casualties in this economic downturn will suffer in so many ways. The world is no longer business as usual.

Good health is not just about diets, supplements, organic foods and aerobics. It’s also about being safe, like driving carefully, not standing on the top of a stepladder, wearing safety glasses when chipping stone…and working hard, keeping our financial house in order and supporting societal choices that do the same.

Life is not surety, and neither is our economy. Nevertheless, hard work and prudent management will never be replaced and is as close to security as we can ever get. It, not entitlements and guarantees, is what ultimately creates the financial footing we need for good health and a sustainable, better and more peaceful world.

For further reading, or for more information about, Dr Wysong and the Wysong Corporation please visit www.wysong.net or write to wysong@wysong.net. For resources on healthier foods for people including snacks, and breakfast cereals please visit www.cerealwysong.com.

Dr. Wysong: A former veterinary clinician and surgeon, college instructor in human anatomy, physiology and the origin of life, inventor of numerous medical, surgical, nutritional, athletic and fitness products and devices, research director for the present company by his name and founder of the philanthropic Wysong Institute. http://www.wysong.net. Also check out http://www.cerealwysong.com.

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High Protein Diet Plan â?? Available Online

October 17th, 2009 admin

The unsurpassed high protein diet plan, the best one online is the Atkins diet. To begin with, the foremost slice of the Atkins Diet Plan is to be followed for two weeks. It is a diet plan that consists of only 20 grams of carbohydrates, initially. This high protein diet plan is a combination of a variety of protein foods ranging from chicken to butter and so on.

The later part is the systematic weight loss period. At this juncture, the person is allowed to consume lesser amounts of carbohydrates, to say, five grams, which eventually helps in weight loss. High protein diet plan enhances health rather than mere weight loss. They assure a weight loss up to three pounds in the first stages.

Slowly, the ingestion of carbohydrates is increased gradually. The result is a faster and quick weight loss. You will be happy to feel a healthy outlook, which cannot be attained by another diet plans. Now, Atkins diet is something for lifelong and not a short term diet. There is nothing to worry about as the food plan can be outlined to each personâ??s interest.

Another highlighting aspect about Atkins diet is that it has all the essential ingredients that are required for the body during a diet plan. You never look tired nor do you feel fatigued, in short, itâ??s a full-fledged diet plan. Just after a single month after Atkins diet the normal insulin and cholesterol levels can be noticed.

While on a high protein diet plan, you will never have the desire for more food. The reason for this is the feeling of fullness due to the intake of extra protein than in normal.

A major gain of high protein diet plans like Atkins is that, the person will never be bored or irritated with the same food stuffs. Substituting food with the same protein content is permitted. There are some who even try Soya foods and milks in Atkins diet. This gives more strength to the muscles and less drawbacks.

The Atkins diet is widely considered as the best high protein diet plan these days and many are willingly tracking it.

Proteinfactory specializes in building muscle supplement. For more information about the high protein diet plan please visit us at proteinfactory.com/shop/home.php.

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Workplace Health Promotion Program Concerns

October 13th, 2009 admin

With the typical U.S. citizen working 50 hours each and every  week, instead of the 40 hour week established in the 60′s, a employee wellness initiative is even more important now than ever before.

This kind of employee wellness program is created to meet the needs of every worker individually, while promoting a healthful cohesive work unit in each corporation . A employee wellness program is not created as a alternative for regular medical checkups, but in addition to the existing relationship between a personal and their doctor .

Three of the most presenting medical issues facing person in the workforce today are obesity, use of tobacco and stress. With the encouragement and support from a employee wellness program these issues can easily be addressed.

Obesity is so prevalent and is related to so many other illnesses . The worksite cafeteria is a wonderful location to offer heart healthful , low-fat meals. In addition to nutrition, exercising on a regular basis will enhance health and energy levels. Worksite fitness center and pick exercise courses are  a superb way to promote regular physical activity with a group of encouraging colleague s.

Tobacco is very addictive. A employee wellness initiative can offer ways to break the addictive cycle of tobacco use by making available alternative ways to relieve stress or by replacing unhealthful habits with new healthier activities. Again, when any activity is done as a group, it can make the whole process easier and psychologically it can make the individual participant feel more accountable to the group.

Stress is a prominent part of most worksites. Being able to deal with the day-to-day demands in a more healthy way will reduce the self-induced stress. Exercise, discussion and simple relaxation techniques can help diffuse worksite stress.

Having a worksite health promotion program in place is the most important task. Each worksite health promotion program will look different depending on the organization, the workplace and its staff members . Promoting health and wellness and offering a balanced work environment are important to an overall successful corporation .

John Bates is the most prolific health and wellness writer of this generation. His work has been featured on more than 500 wellness websites. His work and more than 5,000 free corporate wellness related handout, posters, guides, tool kits and more are available at Wellness Proposals and Infinite Wellness Solutions. On both sites you will also find a complimentary Wellness Proposal service where by completing on brief form you can get wellness quotes from up to 30 of the world’s leading wellness companies.

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Enjoy Mediterranean Diet Plan To Lose Weight and Live Longer!

October 9th, 2009 admin

Do you want to lose weight and love longer? Try Mediterranean diet plan.

This special plan emphasizes the basics of eating healthy like eating lots of fish, vegetables, fruits and whole grains, and incorporates unconventional components such as olive oil and red wine. By adding these variations to a diet that has been proven successful, a person can lose weight and fight heart disease. The Mediterranean diet plan is said to not only be an excellent way to lose weight, but it is supposed to do a great job at drastically reducing your risk of heart disease and some cancers.

Traditional Mediterranean diet plans are chock full of whole grain pastas, brown and wild rice, and other whole grains, including whole grain breads. As many fruits and veggies as possible should also be eaten each day. If meat is eaten, people on the Mediterranean diet mostly eat fish. Very rarely is red meat consumed on this plan. Nuts are also enjoyed in small quantities with this diet, as nuts are high in good fats and can produce added protein. A small amount of olive or canola oil can also be enjoyed on the Mediterranean diet plan.

The main components of the Mediterranean diet plan are:

* Eating little or no red meat
* Consuming fish at least two or three times per week
* Eating small amounts of nuts each day
* Eating mostly fruits and vegetables every day
* Only eat health fats such as olive oil
* Avoid using salt. Instead flavor your foods using spices and herbs
* Exercise at least 30 minutes per day

The plan puts a lot of emphasis on eating healthy fats. That is why fish is the main meat in this diet. Fish are loaded with omega-3 fatty acids, which lower triglycerides, which improve the function of the blood vessels in our bodies. Nuts are also laden with omega-3s, and are encouraged on this diet as well. Just make sure that you are not eating nuts with lots of salt or sprinkled with sugars.

Wine is also allowed on this diet, in moderation, because studies have shown that consuming small amounts of wine on a regular basis may contribute to a reduced risk of heart disease. Typically, no more than 8 ounces of whine should be consumed on a daily basis.

If following the Mediterranean diet plan, you will want to avoid harmful fats such as hydrogenated oils and saturated fats as these are major contributors of heart disease. Red meat is also heavily associated with heart disease and should be cut completely out of the diet or should be limited to very small amounts per week.

Living a lifestyle by following the plan is very healthy and enjoyable. By choosing plenty of fresh fruits and vegetables, limiting your red meat consumption, eating plenty of fish and small amounts of healthy fats and wine, you can not only lose weight, you can reduce your risk of heart disease and cancer.

Stephen Choy, editor of Lose Weight Quick. The Mediterranean diet plan can work for you! If you would like to learn more about how you can become healthy and lose weight with proven diet, click Mediterranean Diet Plan now!

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