Official Blog of MyFitness24-7.com

Juice Feasting Journey

2010-01-24T18:41:00.000-08:00

Animal Protein

2010-01-24T18:26:00.000-08:00

A Healing Journey

2010-01-21T01:24:00.000-08:00

Osteoporosis Protection

2010-01-21T00:15:00.000-08:00

Women's Health

Eat for Health - The Anti-Cancer Diet

2010-01-20T23:13:00.000-08:00

By Joel Fuhrman M.D.
As reported by the U.S. government and Center for Diseases Control, cancers of the colon, breast, prostate and lung are the top four deadliest cancers in the modern world. After billions of dollars devoted to researching drug treatments for cancer and minimal increases in life expectancy for those undergoing chemotherapy for most common cancers, many authorities such as the National Institute of Health and the American Cancer Society, have been issuing a stronger voice advocating more preventive measures to reduce cancer incidence. Diet has become a key element in the fight against cancer.
The American Cancer Society recommends that people lower their risk of developing colorectal cancer by managing the risk factors that they can control, such as diet and physical activity. Diets high in vegetables and fruits have been linked with a lower risk of colon cancer, and diets high in processed and/or red meats have been linked with a higher risk. The American Cancer Society recommends the following:
Eat a healthy diet, with an emphasis on plant sources.
Choose foods and beverages in amounts that help achieve and maintain a healthy weight.
Eat 5 or more servings of a variety of vegetables and fruits each day.
Choose whole grains rather than processed (refined) grains.
Limit consumption of processed and red meats
However, for those desiring more powerful protection, these guidelines are not sufficient and are still somewhat vague. For example, it is well established that 5 servings of fruits and vegetables a day is still not ideal for cancer protection. This recommendation was made to improve the diet-style of Americans, whose typical grocery baskets are dramatically lacking in these protective foods, but the recommendation is still sub-optimal. The recommendations as a whole were established in response to the dismally low intake of vegetables being consumed in America, and do not represent an ideal. The most recent scientific advancement in the anti-cancer research is the identification of specific foods and food elements that offer powerful protection against cancer. The purpose of this article is to review some of these recent findings so people can take action now to dramatically lower their risk of all cancers and in particular colon cancer.
Let’s review some of these research findings and then review what a powerful, anti-cancer diet will look like.
Meat and cancer
Accumulating epidemiologic evidence indicates that high consumption of red meat and processed meats increases the risk of colorectal cancer. A meta-analysis assessed the association between red meat and processed meat consumption and the risk of colorectal cancer from 29 studies. It showed a clear dose-response relationship, confirming higher intake corresponds with more cancers and a lower intake with less.1
The consumption of red meat and processed meats on a regular basis more than doubled the risk of some cancers. Even ingesting a small amount of red meat, such as two to three ounces a day, was shown to significantly increase the risk of cancer.2 Red meat and processed meats contain more saturated fat and trans fat than other animal products, and, therefore, are poorer food choices. However, the fat issue does not tell the whole story. Toxic nitrogenous compounds (called N-nitroso) occur in larger concentrations in red meat and processed meats. Red meat also has high haem (also spelled heme) content. Haem is an iron-carrying protein, and it has been shown to have destructive effects on the cells lining our digestive tract.3 Processed meats, luncheon meats, barbequed meats also contain cancer-causing heterocyclic amines. These foods must not be a regular part of your diet if you are looking to maintain excellent health into your later years of life, because they promote heart disease and dementia too.
The too frequent consumption of animal products in general increases the risk of cancer. To achieve optimal health, we require a significant exposure to a full symphony of antioxidants and phytochemicals in unprocessed plant matter that we would not ingest sufficiently when animal products comprise a higher percent of total calories and the percentage of vegetation decreases proportionally. Also, since animal products contain no fiber, they remain in the digestive tract longer, slowing digestive transit time and allowing heightened exposure to toxic compounds.
The goal is to gradually reduce even the non-red meat animal products in your diet until you’re only consuming them two to three times per week, but even at that low level of consumption the choice of animal products should exclude or only rarely consume processed meat and barbequed meat. Sugar and white flour and cancer
It has been hypothesized that levels of triglycerides, glucose, and insulin are associated with increased risk of colon cancer and that diets high in simple sugars and white flour increase risk of colon cancer because of their impact on these factors. There are interesting similarities in the epidemiology of colorectal cancer and adult onset diabetes. In a number of studies, diabetic patients have been shown to have an elevated risk of colorectal cancer[ and non-diabetics with elevated postprandial glucose levels also have a higher risk of colorectal cancer than individuals with normal glucose tolerance.4
One explanation for these associations is that both diseases are linked to becoming overweight and the resultant metabolic effects and heightened inflammation that results, but it is interesting to note the evidence supporting the possibility that chronic exposure to diets rich in rapidly assimilated carbohydrates may act directly as a promoter of colorectal carcinogenesis. Considering that both animal products and processed foods supply us with a rich caloric load, but not with antioxidants and phytochemicals necessary for the normal function of cells and the immune system, it may also be the lack of these nutritional elements that are important (as low-nutrient carbohydrates make up a higher percentage of total caloric intake). Free radical production increases and chronic disease develops as the level of produce decreases in the diet and the combined consumption of animal products and processed foods increases.
Epidemiological evidence supports the direct association between simple carbohydrates and risk of colon cancer. A population study reveals a particularly heightened risk when a diet high in refined carbohydrates is associated with a sedentary lifestyle.5
Vegetables and cancer
Even though the key dietary strategy for preventing cancer of the large bowel is to increase your intake of fresh vegetables and fruits (especially vegetables) while lowering the amount of animal products and meat eaten, the evidence that eating more green vegetables is protective for cancers of the colon and rectum, lung and prostate -- is building into an avalanche. Cruciferous vegetables (the cabbage and broccoli family) are simply the most powerful weapon against all forms of cancer and especially colorectal cancer.6
Cruciferous vegetables have been studied extensively for their chemo protective effects. Although they contain many bioactive compounds, the anti-carcinogenic actions of cruciferous vegetables are commonly attributed to their content of glucosinolates. Glucosinolates are relatively biologically inert but can be hydrolysed to a range of bioactive compounds such as isothiocyanates (ITC) and indoles by the plant-based enzyme myrosinase. A number of mechanisms whereby ITC and indoles may protect against colo-rectal cancer have been identified. In experimental animals, cruciferous vegetables have been shown to inhibit chemically-induced colon cancer. Human studies show a huge protective effect; people who were regular consumers of these foods had approximately 60 percent less cancer.7
Cruciferous vegetables act by altering the metabolism of carcinogens present in cooked food, such as the heterocyclic amines. They help the body eliminate carcinogens and also keep free radicals in check, but even more fascinating is the body’s ability (when fueled with a sufficient amount of these greens) to repair broken DNA cross-links and modify the expression of genes that influence the risk of colon cancer.8
Vitamin D and cancer.
Studies in recent years have added more support to the idea that higher levels of vitamin D may decrease risk of colorectal cancer. Further, typical dietary intakes such as 200-400 IU/day may be too low to exert appreciable benefits, and protection may occur with higher levels of vitamin D. Recent studies also suggest a potential benefit of vitamin D on other digestive-tract cancers, and that vitamin D status at the time of diagnosis and treatment may influence cancer survival.9 For most Americans not living in and working outdoors in southern states, supplementation with 800 to 2000 IU’s optimizes serum 25-hydroxy Vitamin D levels for protection against cancer and osteoporosis.
Eat For Health -- effective for all health conditions
The foundation of nutritional science can be explained by my simple formula: H = N / C or Health = Nutrients / Calories.
This is a concept I call the nutrient density of your diet. The key to both longevity and healthful weight loss is to eat predominantly those foods that have a high proportion of nutrients (non-caloric food factors) compared to calories (carbohydrates, fats and proteins). Maintaining a favorable body weight is an important component of an anti-cancer lifestyle.
If you had a hundred dollars to spend, would you want to purchase a pencil or a laptop computer? You would want to receive the most value for your money, right? Likewise, if you were to consume 1000 calories per day, would you want to spend those caloric bucks on empty calorie, low nutrient foods, like pasta, oil and sugar, or would it make more sense to eat foods that are rich in micronutrients such as fruits, vegetables and legumes?
A food is healthy or not-so-healthy based on how much fiber, phytochemicals, antioxidants, minerals., omega-3 fatty acids, vitamins and other unnamed (or yet to be discovered) nutrients it contains in proportion to its calories. Based on this N/C criterion, you can grade food quality, construct menus, and make food choices to support excellent health. Once you know which foods have the highest nutrient density, you will become an expert in nutrition and weight loss. It is that simple.
Eating large quantities of high-nutrient foods is the secret to optimal health, disease prevention and maintaining a healthy slim waistline. The health equation describes a way of eating that is truly a longevity diet, yet it effortlessly has you achieve an ideal weight and it is an anti-cancer and anti-heart disease diet-style.
A person who Eats For Health is called a nutritarian. You already may be a nutritarian if youunderstand that food has powerful disease-protecting and therapeutic effects and you seek to consume a broad array of both discovered and undiscovered micronutrients via your food choices. It is not sufficient to merely avoid fat, trans fat or saturated fat. It is not sufficient for the diet to have a low glycemic index. It is not sufficient for the diet to be low in animal products. A truly healthy diet must be micro-nutrient rich and the micro-nutrient richness must be adjusted to meet individual needs. Since the foods with the highest micro-nutrient per calorie scores are green vegetables, colorful vegetables, and fresh fruits, consumption of enough of these foods are required to meet our micronutrient needs for optimal health. It helps if the produce-rich diet is designed to be delicious. There is no reason why healthy foods can’t taste great.
A typical anti-cancer diet should contain at least 3 fresh fruits daily, at least one large raw green salad, as well as a two other cooked (steamed) vegetables, such as broccoli, carrots and peas, squash or other colorful vegetables. A huge pot of soup ladened with vegetables, herbs and beans can be made once a week and conveniently taken for lunch. Raw nuts and seeds are another important, but often overlooked food with documented health benefits contributing to longevity .
Many individuals are choosing to modify their lifestyle to improve their health or reverse diseases. Unrefined plant foods and phytochemical support is the foundation of an anti-aging lifestyle. Most diseases are effectively treated and in many cases completely reversed through aggressive nutritional intervention. Uncovering the cause, and fueling the miraculous natural repair systems that are built into your body is always a better choice that results in a more favorable outcome, rather than covering up symptoms with medications. I urge you to learn more about healthful eating, and try some great tasting high-nutrient recipes in your regular diet, the effort is worth it and it may even save your life. Remember, the prescription is nutrition.
1. Larsson SC ; Wolk A. Meat consumption and risk of colorectal cancer: a meta-analysis of prospectivee studies. Int J Cancer. 2006; 119(11):2657-64.
2. Chao A, Thun JT, Connell CJ, et al. Meat Consumption and Risk of Colorectal Cancer JAMA 2005;293:172-182.
3. Sesink AL, Termont DS, Kleibeuker JH, Van der Meer R. Red meat and colon cancer: dietary haem-induced colonic cytotoxicity and epithelial hyperproliferation are inhibited by calcium. Carcinogenesis 2001;22(10):1653-1659. Hughes R, Cross AJ, Pollock JR, Bingham S. Dose dependent effect of dietary meat on endogenous colonic N-nitrosation. Carcinogenesis 2001; 22(1):199-202.
4. La Vecchia C, D"Avanzo B, Negri E, Franceschi S. History of selected diseases and the risk of colorectal cancer. Eur J Cancer 1991; 27: 582-6. Schoen RE, Tangen CM, Kuller LH, et al. Increased blood glucose and insulin, body size, and incident colorectal cancer. J Natl Cancer Inst 1999; 91: 1147-54.
5. Slattery ML ; Benson J ; Berry TD et al. Dietary sugar and colon cancer. Cancer Epidemiol Biomarkers Prev. 1997; 6(9):677-688.
6. Lynn A ; Collins A ; Fuller Z ; et al. Cruciferous vegetables and colo-rectal cancer. Proc Nutr Soc. 2006; 65(1):135-44.
7. Seow A ; Yuan JM ; Sun CL, et al. Dietary isothiocyanates, glutathione S-transferase polymorphisms and colorectal cancer risk in the Singapore Chinese Health Study. Carcinogenesis. 2002; 23(12):2055-61.
8. Little J ; Sharp L ; Masson LF ; et al. Colorectal cancer and genetic polymorphisms of CYP1A1, GSTM1 and GSTT1: a case-control study in the Grampian region of Scotland. Int J Cancer. 2006; 119(9):2155-64. Walters DG ; Young PJ ; Agus C ; et al. Cruciferous vegetable consumption alters the metabolism of the dietary carcinogen 2-amino-1-methyl-6-phenylimidazo[4,5-b]pyridine (PhIP) in humans.Carcinogenesis. 2004; 25(9):1659-69. Higdon JV ;Delage B ;Williams DE ;Dashwood RH. Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res. 2007; 55(3):224-36.
9. Giovannucci E. The epidemiology of vitamin D and colorectal cancer: recent findings.Curr Opin Gastroenterol. 2006; 22(1):24-9.

Joel Fuhrman, M.D., is a board-certified family physician, best-selling author, and one of the country's leading experts on nutritional medicine. He speaks to audiences at conferences, seminars, and corporate events throughout the United States and Canada. He addresses other physicians at hospital grand rounds and has lectured at benefits for the American Heart Association and the U.S. Olympic Team. Dr. Fuhrman has appeared in hundreds of magazines, on the radio, and on television including: Good Morning America (ABC), The Today Show (NBC), Good Day New York (FOX), The Food Network, CNN, Oprah & Friends, UPN, and the Discovery Channel. His books include: Eat To Live, Cholesterol Protection for Life, and Disease Proof Your Child. His newest book, Eat For Health, was published in April 2008. Dr. Fuhrman teaches nutritional excellence is not only preventative, but is also the most effective therapeutic intervention for most chronic medical conditions. At DrFuhrman.com he supplies health and nutrition information and answers people’s health and nutrition questions.
Eating For Health
We know so much about nutrition and its powerful effects to create disease or protect against disease. The question that seems unanswered to the majority of our population is what constitutes a healthy diet and how do we know that our chosen diet is disease-producing or disease protecting? What degree of dietary excellence would make a diet therapeutically disease-reversing for those with high blood pressure, high cholesterol, heart disease or diabetes?
My 2-book set, Eat For Health is not just about weight loss, it answers these issues with logic and science. It gives individuals that ability to measure and judge the nutritional quality of their diet and discern whether their diet is adequate for them and if it contains sufficient micronutrients. What constitutes a healthy diet for a healthy person with good family history and no health problems? How do we design the right diet for those with multiple risk factors or a poor family history? What if you are faced with a serious health challenge, how should your diet be structured for maximum therapeutic effects? Eat For Health allows a person to enter into this world of dietary excellence at the level they choose and move forward at their own pace as they learn more and retrain their taste to prefer healthier options.
The quality of a diet can be judged base on three simple criteria:1) its level of micronutrients (vitamins, minerals, phytochemicals) per calorie, 2) if it contains adequate macronutrients (fat, carbohydrate, protein) to meet individual needs, but without excess calories that may lead to overweight or health compromise. 3) if it adequately avoids potentially toxic substances, (such as trans fat) or excesses of substances harmful in excess, (such as sodium).
A person who Eats For Health is called a nutritarian. You all may be nutritarians if youunderstand that food has powerful disease-protecting and therapeutic effects and seeks to consume a broad array of both discovered and undiscovered micronutrients via your food choices. It is not sufficient to merely avoid fat, trans fat or saturated fat. It is not sufficient for the diet to have a low glycemic index. It is not sufficient for the diet to be low in animal products. A truly healthy diet must be micro-nutrient rich and the micro-nutrient richness must be adjusted to meet individual needs. Since the foods with the highest micro-nutrient per calorie scores are green vegetables, colorful vegetables, and fresh fruits, consumption of enough of these foods are required to meet our micronutrient needs for optimal health. It helps if the produce-rich diet is designed to be delicious. There is no reason why healthy foods can’t taste great.
Book two of this set contains over 150 recipes that add a new dimension of gourmet taste from my ensemble of great chefs. Each step of this book has been designed so people can earn back their health, get the weight results they want, and get maximum pleasure and taste.

Media Center

See How She Did It

2010-01-20T00:39:00.000-08:00

ReBecca Lost Over 300 lbs !!!!!!!!!!!!!!!!!!

7 Best and 7 Worst Foods for Health and Longevity

2010-01-20T00:25:00.000-08:00

By Dr. Fuhrman
Because food has the power to heal, my patients often ask me for my top list of healthy food – the anti-oxidant foods, heart healthy foods, and nutritious foods that are central to the Eat To Live program. These high nutrient foods, consumed regularly, will contribute to your health and longevity. What you eat -- now and when you were growing up -- dramatically affects the state of your health. The effect is cumulative, influencing everything from the amount of energy you have (or lack), to your emotional state, medical condition, and ultimately longevity
Top Seven Foods for Good Health and Longevity
Black raspberries
Strawberries
Blueberries
Flax Seeds
Green Leafy Vegetables
Tomatoes
Broccoli sprouts
The healthy and nutritious foods are high antioxidant foods, primarily fruits and vegetables. I selected these healthy foods because they contain the most powerful phytochemicals and anthocyanins which illustrate strong inhibition of chemocarcinogens.
Other foods with high antioxidant and high anti-cancer potential include walnuts, sunflower seeds, pomegranates, beets, cabbage, peppers, and parsley. Make your diet strongly cancer-protective and longevity-favorable by including these highly beneficial, nutritious foods.
A good way to think about nutritious food: Produce is the most important health care your money can buy.
Food also has the potential to harm, and these are effective foods for those attempting to die younger. One of my daughters calls this list the Seven Foods of Death.
Worst Seven Foods for Health and Longevity
Butter
Cheese
Potato Chips and French Fries
Doughnuts
Salt
Sausage, hot dogs
Pickled, smoked or barbequed meat
Foods high in saturated fat and trans fat are consistently associated with high cancer rates. Cheese and butter typically contain over ten times as much saturated fat as fish and white meat chicken and turkey.Salt has been consistently linked to stomach cancer and stroke, even in populations that eat diets low in saturated fat.
Add the carcinogenic potential from heated and overcooked oils (usually trans containing) delivered in doughnuts and fries with the powerful cancer inducing properties of carbohydrates cooked at high heat (acrylamide formation) and you have a great cancer potion.
Needless to say, I advise people to avoid the foods on my “worst list” entirely.
The best foods to eat are the healthy, nutritious fresh fruits and vegetables. By making these antioxidant foods the major portion of your diet, you can protect yourself against cancer and other serious diseases. As you extend your youthful vigor into later years, you have contributed to your longevity by Eating to Live with a healthy, nutritious diet.

Recipes

I Think This is Fascinating....

2010-01-13T23:50:00.000-08:00

'>http://

I watched this video with Dr. Cousens and was fascinated by the information on blood and what shapes the blood cells go into when they are diseased. I think he has similar information as Dr. Young. It looks like they are helping people with serious diseases that have been thought to be irreversable. Very exciting.

http://

Discover This Fruit I Never Heard Of

2008-04-10T22:21:00.000-07:00

As I talked about above, Kevin Gianni talks alot about eating raw food which is one of my favorite things to do. This is why I enjoy the blog so much.

Raw Food, Fitness, Life and Music

2008-04-10T21:45:00.000-07:00

I've been visiting the blog from Kevin Gianni where he is trying to change the world "one show at a time". I am enjoying it, especially the food preparation videos.
The fitness videos are okay except for the part where he is twisting to warm up before doing some ab exercises and the lack of any attention to core stabilization awareness while performing the exercises. This could lead to a back injury.
So just make sure you tighten your abs, buttock and pelvic area if you perform the exercises in this blog. Otherwise, I like the blog very much and enjoy the food preparation tips in the kitchen. Next time I go to the grocery store I'm buying some collards so I can make the vegetable wraps. Her is the link to the blog. Enjoy.
Cecelia at www.myfitness24-7.com

http://renegadehealth.com/blog/

Cellulite Does Not Descriminate

2008-03-11T00:13:00.000-07:00

I was discussing cellulite with a girlfriend today and some of the products that are out in the market. It seems that there is a epidemic of cellulite in the world. Even those celebrities that are firm and fit still have cellulite.

Apparently, there is a product by Nu Skin that can be used at home. Its a Galvanic device the improves the appearance of cellulite. I haven't tried it yet but I will soon as I am very skeptical. Heck, if Beyonce and the other celebs haven't found a cure what hope is there for me? This device reportedly also can improve hair growth, tone skin and muscle and lift your butt! Does this sound too good to be true? Here is the German video on this product:

I don't know. I wonder how many of these treatments it takes and what the cost is of this device and the creams and gels. I would think that the general public would lean towards a more faster and permanent result like plastic surgery. What do you think?
Cecelia at myfitness24-7.com

Could This Be My Next Comfortable Shoe?

2008-03-04T02:02:00.000-08:00

I've been wearing the MBT Shoes for three months. My posture has definitely improved as well as leg, butt and lower abs have become more toned. Being on my feet every day for 5-8 hours still makes my legs and feet feel tired and sore. However to a lesser extent than any other shoe I have tried so far. I have not tried the Z-Coil she yet and I am in the process of researching them. Again, another ugly shoe.
I do not like the look of the coil in the heel. I understand it costs $35 to add a cover over the coil. The shoes cost around $200. (MBT shoes cost around $255 depending on the style.) I think it would be well worth it. I saw a couple of nurses wearing the Z-Coil athletic shoe at Stanford Hospital. In speaking with them, they stated that the shoes really alleviate the impact on their feet and legs.
Here is a short video showing the athletic shoe. Picture a white leather cover over the heel area.

Take The Knots and Kinks Out Of Your Muscles

2008-02-28T22:46:00.000-08:00

During these winter months, I've felt my body tighten up. In going out in the cold, I naturally constrict my body. Consequently, I don't feel as loose as I would like to. Sometimes the tissue around the muscles (fascia) gets knotted up or sticks to the muscle fibers. This causes the muscles to tighten and/or lose the normal motion that is supposed to exist in the fibers. Circulation and oxygen is also decreased due to restricted motion. For this problem, we often recommend massage therapy or a technique called Myofascial Release. If we cannot afford to pay for this treatment or do not have the time, "Self-Myofascial Release" can be performed with a foam roller. I have taken these videos from YouTube that can demonstrate how to go about this. These videos are somewhat slow but once you learn the technique, its yours.
If you have a particularly tender point and you work it really well to loosen it, you may want to apply a cold pack for 15-20 minutes afterward to reduce any inflammation and increase circulation and faster healing.

Your Six Pack Abs Are Just Around The Corner

2008-02-02T01:17:00.000-08:00

I've been watching several videos on the quickest and most effective way to get "Six Pack Abs". There appears to be many ways this can be done in anywhere from 10, 6 and 4 minute routines. However, most of the videos are not comprehensive in explaining d how important it is to work the back also. Lets face it, poor posture will cause your abs to sag. A great abs workout should include the whole mide section including the sides and back. I found this video from ww.Buzz.com which I think is excellent and I highly recommend it. It might seem slow because of the explanations but once you get the message and the correct form on how to perform these simple abs exercises, you will be able to do them on your own at home. Performing them daily would be ideal in the beginning for a couple of weeks. Then, you can go to 3-4 times a week. These are good basic exercises that you can add to your routine when you are on the go or traveling and want to get your ab work in.

I hope you enjoyed the video. It may seem cut and dry, but it really explains the importance of FORM which cannot be overemphasized in order to get good results and prevent injury.
Cecelia @www.myfitness24-7.com

Spark Up Your Indoor Workout This Winter

2008-01-29T05:09:00.000-08:00

I found out about the DVD Rockin'Body Cardio by reading USA Today. I found it to be
fun and easy to follow. I also liked the music and beat. The instructor is great
(in my opion) and does a good job of keeping you going and interested. Its a good way to get your energy up and improve your mood during these dreary winter days when its pouring rain outside and messy.

The moves and steps aren't difficult and the whole routine seems straight-forward and uncomplicated (I like it simple).

KettleBells

2008-01-20T21:17:00.000-08:00

WOW!!! Are these Navy Seals in training???
This is one of the certification programs with Russian, Paval Tsatsouline
Master of Sports and former Soviet Special Forces instructor, currently a Subject Matter Expert to elite units of the US military and law enforcement. Pavel makes his 'low tech/high concept' strength programs available to civilians.
Can you just imagine the testosterone?

Well you don't have to be a macho man to exercise with kettlebells these days.
KettleBells seem to be taking off in popularity. Different styles of KettleBells are now made in different colors. I've also noticed them in the catalogs for chiropractors and physical therapists. KettleBells are no longer for "macho" guys like the ones in the video who grunt and sweat while swinging balls of iron around. Now we see dainty young women working out with pink or yellow plastic covered kettlebells while they perform cardio or core exercises. These exercises co not require alot of room to do the basic swings. In the following video, a woman is performing a basic move in her backyard. I do suggest, however, I do not recommend this exercise if you have spinal problems. Please check with your physician before undertaking this exercise.

Loading your muscles over time builds stamina, balance and endurance. The body will then be able to tolerate activities of daily living with ease. Instead of laboring up the stairs and getting out of breath, you become able climb stairs with ease and energy. The ballistic nature of kettlebells produces the power, strength, and stamina to easily get through the day. Raising the kettlebell over your head repeatedly uses all your muscles and cardiovascular endurance. There are no separate exercises because the butt, abs, legs, and arms will get worked at the same time. 15-20 minutes a day is all that is needed to give your body a great workout. Just with five minutes of swings a day you will start to see and feel changes in your body.
This is one exercise routine that is worth trying since it produces fast results and takes just a few minutes. There are also certification classes for both men and women if you start really getting into conquering the KettleBell. At the very least, it would be a great option to add to your selection of exercise routines.
Cecelia
www.myfitness24-7.com

Back Exercises On The Ball

2008-01-18T00:22:00.000-08:00

I felt like doing some back extensions today for spinal strengthening and for a quick review on form, I found this great video I like how he gives specific instructions

If I practice this move at least three times a week, I know I will see and feel results in two weeks. I had been performing back extensions at home on the floor as part of a Pilates mat excercise routine. I was being lazy about rolling out the ball.
I feel certain that including the ball for these exercises, I will get better and faster results.

If you have knee problems and have trouble getting on the floor but need to tone your abs and get some cardio exercise at home, here is a short video on how this can be accomplished.

I like the idea of interval training, warm up work hard, slow down the work hard again. Recent studies show this is more effective and results occur faster.
Cecelia
www.myfitness24-7.com

Self-Perception

2008-01-15T01:39:00.000-08:00

While I was driving today and listening to the radio, I heard an interesting news release about a study regarding people and wine-drinking. Apparently, several people were given various wines to drink. When they were told the wine was expensive (even though it wasn't) the subjects reported that the wine tasted better and that they felt good (a buzz). When they were told the wine was cheap (even though it was the same wine as before) they reported the wine did not taste good and made them feel bad. What was most interesting about this study is that brain MRIs were performed on these people while they were drinking these wines and different areas of the brain were stimulated depending on whether the subjects thought it was an expensive wine or a cheap wine. Therefore, if they thought the cheap wine they were given was expensive, their perception and physiology fell in line accordingly.

Well, many of us have known about the power of thought and belief and many of us have watched the movie The Secret which talks about this. However, now there is actual hard evidence. The scientist performing the wine studies went on to say that they will next do a study on pain. This should be fascinating. I do know for a fact from over twenty years of working with patients that stress and anxiety increases our perception of pain. (I incorporated relaxation methods in my treatments.)

What would be even more fascinating (to me)is a study to find out if we were to perceive ourselves slim and toned, how long (on average) would it take to see results and what an MRI of the brain would show. The applications of this seem unlimited.
Cecelia
www.myfitness24-7.com

This Year I Would Like to Focus on Cancer Prevention

2008-01-14T01:19:00.000-08:00

Its seems that more people than ever are suffering with cancer. I continue to see more and more younger people walking around with no hair and/or the chemo ports.
Whenever I go to Stanford with my father, the waits to see the oncologists are very long sometimes 2-4 hours. The Infusion Center seems extremely busy too with people of all ages. It really makes me think about what is going on in our society. Its not just global warming but the goverment trying to take away the quality of our food by approving viruses to be sprayed on meats, approving cloned or radiated meats, outlawing raw milk and butter instead of just focusing on improving quality. Radiation, cloning and viruses are not the answer for a healthier population but there is probably the prospect of big business and corporations making more money.

For my part, I plan to do at least 30 minutes of endurance exercise five times a week. This would make the fat cells smaller thereby making less estrone hormone which are known to overstimulate breast cells. This would help in lowering the risk of breast cancer. Exercise also improves blood cirulation throughout the body. This allows the liver to neutralize and remove excess estrogen.

Getting and staying slim helps in that also decreases the production of estrone hormone which overstimulated the breast cells.

My father's MD has recommended daily 1000 IU of vitamin D. He said that vitamin D is now regarded as a very important anti-cancer vitamin (as well as preventing osteoporosis).
__________________________________________

By-the-way, I am still wearing my MBTs. Somebody said the other day that my butt sticks out. Was that a complement? I don't know but I guess its better than having a flat butt. Besides wanting to wear only MBTs all the time cause they are so comfortable, I've noticed an improvement in posture. My thighs and butt muscles do seem firmer. I have not noticed an improvement in my abs yet.
Cecelia
myfitness24-7.com

I've Been Wearing MBTs For 4 Weeks

2007-12-29T02:01:00.000-08:00

After four weeks of wearing MBT shoes, my posture is definitely improved. My shoulders do not appear as "slumped over" as they did before and my chronic mid-back pain has disappeared. Therefore, the "midriff bulge" has decreased since my posture has improved. I am not aware of any improvement in my butt muscles, however it is probably too early to tell.
These shoes are very comfortable. I feel more energetic and I can walk all day long without getting tired. I haven't gone on any diet or special exercise program due to the holidays. However, I have not noticed my clothes getting tight since I have not denied myself of any holiday foods. Infact, I wore a jacket today that used to fit tight and today it actually fit. Anyway, I do think it is still too early and I should be able to really tell after 6 to 12 weeks of wearing the MBTs.
Cecelia
http://www.myfitness24-7.com/

Weight vs. Fitness

2007-12-13T02:53:00.000-08:00

Health information keeps changing rapidly these days. Recently (Dec 5) JAMA has said that fitness is more important than body fat.

Adults over age 60 with higher levels of cardiorespiratory fitness lived longer than unfit adults regardless of their levels of body fat.

Xuemei Sui, M.D., of the University of South Carolina, Columbia, and colleagues examined the relationships between cardiorespiratory fitness, a variety of clinical measures of body fat and death in older women and men.

This study included 2,603 adults age 60 years or older (the average age was 64.4 years; 19.8 percent women) enrolled in the Aerobics Center Longitudinal Study and completed a baseline health examination during 1979-2001. A treadmill exercise test was used to assess fitness and body fat was measured by body mass index (BMI), waist circumference, and percent body fat. Low fitness was defined as the lowest fifth of the sex-specific distribution of treadmill exercise test duration. During an average follow-up of 12 years, there were 450 deaths.

It was noted that those who died were older, had lower fitness levels, and had more cardiovascular risk factors than survivors. However, there were no significant differences in body fat measures.

Higher fitness groups were for the most part less likely to have risk factors for cardiovascular disease, such as hypertension, diabetes, or high cholesterol levels. Fit participants had lower death rates than unfit participants within each stratum of body fat, except for two of the obesity groups. In most instances, death rates for those with higher fitness were less than half of rates for those who were unfit.

Higher levels of fitness were inversely related to all-cause death in both normal-weight and overweight BMI subgroups, in those with a normal waist circumference and in those with abdominal obesity, and in those who have normal percent body fat and those who have excessive percent body fat.

“… we observed that fit individuals who were obese (such as those with BMI of 30.0-34.9, abdominal obesity, or excessive percent body fat) had a lower risk of all-cause mortality than did unfit, normal-weight, or lean individuals. Our data therefore suggest that fitness levels in older individuals influence the association of obesity to mortality,” the authors write.

“Our data provide further evidence regarding the complex long-term relationship among fitness, body size, and survival. It may be possible to reduce all-cause death rates among older adults, including those who are obese, by promoting regular physical activity, such as brisk walking for 30 minutes or more on most days of the week (about 8 kcal/kg per week), which will keep most individuals out of the low-fitness category. Enhancing functional capacity also should allow older adults to achieve a healthy lifestyle and to enjoy longer life in better health.”

The above information further confirms what we have all been thinking...we have to find ways on a daily basis to include some form of exercise into our schedules.
Keep a DVD ready to go in your DVD player, keep a couple of hand weights readily available or test yourself every day to see how long you can jump rope, do the hoola hoop or shoot baskets. Make it fun, spontaneous and part of your daily life.
Have Fun Every Day,
Cecelia
http://www.myfitness24-7.com/

I Got Sore From Wearing The MBT Shoes

2007-12-04T02:00:00.000-08:00

I know that the instructions are to use the MBT shoes a coupld of hours a day the first few days so that I would not expereience muscle soreness. But, I did not believe it. So on the fourth day of wearing them I was on my feet for almost eight hours. The next day I felt it in my calves, quadraceps and butt. But mostly in the calves. My feet did not get sore from being on my feet all that time either cause of the excellent shock absorption. I posted some more information at this link that gives you the price and comparison by Chris Stimpert from About.com.
http://www.myfitness24-7.com/store/1800314/page/1373243
Cecelia

Lower Back Pain

2007-11-29T22:46:00.000-08:00

I've been going through Google to see the information about lower back pain. I've noticed that everyone has their own idea of what to do about lower back pain. It doesn't surprise me since after more than 20 years of treating lower back pain I found that there really is no "one size fits all" or "recipe" for treating lower back pain. Everyone is different and everyone has their own preference on how they want to be treated. However, there are some basics which I found should always be addressed when treating lower back pain.

1. the pelvis should be balanced and in alignment.
2. the muscles around the pelvis should also be balanced.
3. pain and inflammation should be controlled

It seems that there are many ways to balance the pelvic bones and muscles and controlling pain and inflammation. As the saying goes, "there is more than one way to skin a cat."

One approach is offered by Dr.Teague http://atlas1107.gpteague.hop.clickbank.net/?tid=301

What I like about his ebook is that if offers a detailed description on how a lay person can actually align their lower back. A person could do all the exercising they want and take all the medication and supplements there are but if the joints/bones are out of alignment, you are not being comprehensive in your approach to eliminating lower back pain.

Dr. Teague's book is quite comprehensive. However, if you are an athlete, you will also want to follow up with an exercise program such as the one by Brian Dorfman. This exercise program is specific for lower back pain. Brian works with alot of athletes and has helped many people who were not able to find help any where else.

http://www.myfitness24-7.com/store/1800314/product/LBB-Dorfman

I have always recommended walking to my patients (approximately 2 miles daily) for rehabilitating severe cases. At first it may be difficult and one must keep in mind to maintain an erect posture with tight butt and ab muscles to support the low back.
Once you are comfortable getting in your walk, you will notice a gradual improvement in symptoms. I find many people, including myself, will go for a long walk whenever their lower back flares up. Sometimes this is the only exercise a person can do.
Some exercises require that a person lie down (such as bridging or pelvic tilts which are wonderful) but I know from experience that it can be excruciatingly painful just to go from standing to lying down and viceversa. Therefore, walking has become my favorite exercise for lower back pain.

I have been wearing my MBT shoes for a couple of days and I understand now how they work to strengthen the abs, butt and legs. Because of the "rocker" bottom (known as the PIVOT) which I feel in the arch area, as I walk or stand balancing on the Pivot which causes my body to rock back and forth, my leg, abs and butt muscles have to work to maintain a balance. So as I rock forward my butt muscles contract and my lower back forms a lordosis (C shape). As I rock backward, my hamstrings stretch and my abs contract and my lower back straightens and stretches. These movements also work the deep muscles called the PSOAS muscles. These muscles are extremely important for lower back stability and are often either weak or contracted in low back pain cases. In the majority of cases I have seen, these muscles were contracted either unilaterally or bilaterally.This is my initial assessment of the MBT shoes. I will know more as I continue to wear these shoes and find out how they are helping my body.
Cecelia
www.myfitness24-7.com

ONE TINY GYM

2007-11-28T00:33:00.000-08:00

Yesterday I asked my podiatrist to prescribe the MBT shoes for me. He was very excited about the shoe and was very happy to prescribe them. He said that these shoes are great for keeping your feet healthy and help to straighten out the toes too. (I used to wear alot of pointy stilleto shoes) . With the prescription in hand, I bought the shoes and will be able to deduct them from my taxes since they are considered medical equipment. This is the style I bought. At this time, they have not come out with a "cuter" model but I understand that in March 2008 they will have more stylish models.

After hearing so much about this shoe, I decided I had to test them myself to see if it is true. Because if what they are saying is true, then I MUST have them. According to the literature, due to the construction of the shoe, just by wearing them you get a workout of your core, pelvic floor, butt and legs. You also get better posture, spinal alignment and reduction in aches and pains. According to the sales person, the shoes were originally made to help people with lower back pain. The shoe has outstanding shock absorption so it can also be used for sports and running. While I was in the store I also tried on the Earth shoe to compare both. Both the Earth shoe and the MBT have negative heels which stretch the back of the legs and help with spinal alignment. However, the MBT shoe has the "rocker" sole which helps you rock forward with each step. This is called the pivot. Earth shoes are just not for me although many physical therapists and yoga instructors buy them. I find that I like the extra shock absorption from the MBT shoes since I walk several miles daily. I hope that the MBT shoes actually do workout my abs, butt and legs while I walk around in them. That would be very efficient multi-tasking.

In the meantime, I'm taking the interval training approach to the Hoola Hoop. Several times a day I'll pick it up and do it for a couple of minutes and make whoever else is in the room giggle.

Cecelia www.myfitness24-7.com

Make Your Family Laugh While You Exercise?

2007-11-26T01:55:00.000-08:00

As I was walking around the health food store today, I noticed that they were selling Hoola Hoops. These are the adjustable ones that can be big or made smaller. The big size is for beginners who haven't learned how and have not been exercising. As the hoop is adjusted smaller, you have to move faster to keep it going and therefore get more cardio. The Hoola Hoop brought back childhood memories and I remembered it being fun. At home I decided to start with a medium size since I already had a vivid memory of how to do it. Its like riding a bike. Once you have done it before, you can easily pick it up again and go. As soon as I started doing the exercise, a couple of family members started cracking up. I saw them getting some good laughs while I exercised. I guess I looked pretty funny. I noticed that after just 5 minutes my heart was pumping and I could feel that my abs had been working. It will be an interesting experiment to see if I do lose inches off my waist with the Hoola Hoop and make my family laugh.
Cecelia
www.myfitness24-7.com

Is It Time For Starvation Yet?

2007-11-24T00:35:00.000-08:00

I just read that the most popular method of losing weight is starvation. What many women don't know is that starvation is also one way of losing bone density. I am not opposed to fasting as I sometimes will do that also. One day a week would be great provided you are healthy enough to do this. Some people have chronic health conditions and/or are taking medications where fasting would be contra-indicated. Also, when you fast the body starts house cleaning and starts getting rid of alot of toxins through the lymphatic system, respiration, body excretions and the skin.
To assist the body in expeling these toxins, it is important that you drink lots of water.
According to Dr. Batmanghelidj to find out what normal hydration is for you, find out your weight in pounds, divide by 2 and drink that much water in ounces every day. The other thing you must do to help the body move toxins out is some kind of exercise. Depending on your energy level since you are not eating while fasting I recommend either walking, yoga or stretching http://www.myfitness24-7.com/category/155417
If you are new to fasting, start with one day first. Be careful how you break your fast too. Do not break your fast with heavy protein or processed foods. Break your fast with some vegetable juices or diluted (with water) fruit juice then move on to a fresh salad. Start adding foods slowly.
You might want to wait until the second day to add meat if you are a meat eater.
After a week, you can try fasting two days. A person could actually lose alot of weight by fasting two days a week as long as you don't pig-out the rest of the week but eat moderately. Do not undo the house cleaning your body did with the fast by stuffing yourself with junk food or over-indulging the rest of the week. Fasting must be done strategically and carefully otherwise you could do more damange than good. Be careful. More on this later.
Cecelia
http://www.myfitness24-7.com/home

Reasons Why People Are Always Tired

2007-11-23T02:31:00.000-08:00

Click on the link below to watch Jack LaLanne explain why people are always tired. Where he says "nervous tension" subsitute "stress". Notice how trim his abs and waist look.

http://www.youtube.com/watch?v=vBVk071N88M

I saw him on TV the other day where he recommended the simple act of just getting down on the floor and then standing up without using your hands. By doing this several times, you are exercising your legs buttocks and abs. This happens to be one of Kelly Rippa's favorite exercises except she holds on to a medicine ball while she does it. We could do that. We could even hold on to a heavy book if we don't have a medicine ball. Try it.

Can Working On My Abs Ever Be Fun?

2007-11-23T01:42:00.000-08:00

As much as I love Pilates and Yoga, after spending Thanksgiving Day visiting family and sitting around talking and eating, I feel sluggish. I already went for a brisk walk and would like to do some specific exercises but the thought just doesn't excite me. I'm thinking seriously about the
exercise machine which is on sale right now called the OSIM iGalloop. I could actually watch a movie, listen to music or an audio book while exercising not just my abs but my hips, butt and pelvic floor. All of these areas are important for aesthetics and for lower back stability. It is a good time to get it on sale http://www.myfitness24-7.com/store/1800314/page/1345409
It takes up as much space as a chair. This could be a very effective way of strengthening the pelvic floor and therefore not having to do kagels which alot of gynecologists recommend.
Anyway that is what I am thinking about today, just trying to think of ways to make exercising more interesting, fun and effective.
Cecelia
www.myfitness24-7.com

The Cold and Flu Season Is Here And We Can Avoid Getting Sick With 30 Minutes Of Moderate Exercise Daily

2007-11-14T03:56:00.000-08:00

Don't worry about having to exercise strenuously every day to ward off colds and flus this season. With 30 minutes of moderate exercise daily you can boost your immune function to protect yourself. Those of you who like to jog/run can boost their immune system in 2.8 miles a day. But don't stress about it. It has been proven that stress lowers immune function.
If you have to be indoors, put your favorite exercise video on for 30 minutes. While you are exercising keep the following in mind: Exercise is an important component in the elimination of poisons from the body for 3 reasons:
1. Toxins get released through the lungs because exercise causes us to breathe more
deeply and forcefully.
2. When we perspire (sweat) we eliminate metabolic waste from the body.
3. Using our muscles is the only way to move waste through the lymphatic system.

If we don't do any of the above, breathe deeply, sweat and move our muscles, our body cannot get rid of toxins. These toxins will stay in the body and will eventually result in disease.

Three more reasons to move my ass!

Cecelia at www.myfitness24-7.com

What To Buy When The Store Doesn't Carry Organic Produce

2007-11-07T03:00:00.000-08:00

Sometimes my local grocery store doesn't have organic produce, or what is there looks bad. I picked up a list of fruits and vegetables that are most contaminated and some that are the least contaminated. I got the list from the Stanford Cancer Center.

Most Commonly Contaminated With Pesticides:
Peaches, Strawberries, Apples, Nectarines, Spinach, Celery, Potatoes, Bell Peppers, Pears, Cherries, Raspberries, imported grapes

Least Contaminated:
Avocados, Corn, Onions, Asparagus, Cauliflower, Peas(sweet), Bananas, Kiwi, Mango, Papaya, Pineapple, Broccoli

Following are the recommended daily servings of fruits and vegetables:
5-9 servings per day = goal
1/2 cup fruit or vegetable
1 cup raw leafy greens
1/4 cup dried fruit or vegetable
6 fluid ounces of fruit or vegetable juice

Another subject: Find out about the Bodylastics exercise system. They have 140 of the best exercises to produce fast results. No fancy equipment or gym memberships are required. For less than $40 you can get a compact gym and watch on their video how to do the exercises for a whole year. You can even travel with your own gym. Find out more at the following link:
http://www.myfitness24-7.com/page/1327777

Are We Now In A Violent World?

2007-11-04T08:02:00.000-08:00

Two days ago a 24-year-old man was shot across the street from my home. In the same week there were several shootings reported in this area. I'm worried since I have always enjoyed walking around the neighborhood with my dog. Now with all the violence and upcoming flu season along escalating gasoline prices, I'm thinking the majority of my exerciing will have to take place at home. I've added some jumping rope. It impacts the bones and should help with preventing osteoporosis. See my article at (http://www.myfitness24-7.com/). Anyway, jumping rope is convenient and easy to do. It also either takes me back to my childhood or makes me think
of "Rocky Balboa". If anything, it can get me into condition so I can run when I see trouble coming the next time I am out and about.
Today I see that the posts from August till now have disappeared.
What is going on?
C. Tiemann

Does An Inflexible Body Result in an Inflexible Mind?

2007-10-30T21:11:00.001-07:00

Recently, there has been some buzz about Google's hiring practices. Apparently, they prefer not to hire anyone over 45 years of age. Is Google justified in avoiding middle-aged people?
Is Google missing out on the insights and experience that more mature individuals can bring to the table? Could an aging body maintain a sharp and flexible mind through the years?

As we age, these are issues that we are confronted with. How do we take care of ourselves so that we can continue to keep up the pace and compete in the workplace? By paying more attention to our bodies and being more methodical and focused, new insights are realized. All the years of our youth, we take our selves for granted because we have the "cushion" of being young and resilient. Employers can work the younger people like crazy cause of the enormous supply of energy. However, as one ages we become more aware of sensations and changes in our bodies.
We began to "work smarter". We become more systematic to be more efficient rather than tapping into that endless supply of energy. Does this mean that as we get older we began to work smarter and smarter?

It is not very "ecological" to shut out one group or another from the workplace as this could fall in the realm of discrimination. Each one should be considered individually for their skills and what they can contribute.

Keeping all this in mind, I recall reading a study that was performed in convalescent homes.
It was observed that the patients that stretched daily not only improved their health but also improved their concentration and mental outlook. The Yogis who have advanced capacities to focus and perform incredible poses come to mind. Perhaps participating in flexibility exercises can help us with our physical and mental flexibility and help keep us in the running.

C. Tiemann, D.C.
http://www.myfitness24-7.com/store/1800314/product/2Brian%20Dorfman

Ionized Water, Osteoporosis, Alkalizing

2007-10-25T07:41:00.000-07:00

I bought and read Kris Carr's book (Crazy Sexy Cancer Tips). On page 145 she says "You want an alkaline body!" I wonder if she drinks ionized water (also known as structured, alkaline, clustered water, etc.) Apparently, drinking ionized water is supposed to be more effective than than supplements at detoxifying and alkalizing the body due to the negative electrons. The ionized water is also more hydrating due to the smalled electrolyzed molecules. The other cool thing is that this structured water also helps the body absorb calcium so that osteoporosis is prevented. I haven't researched enough yet to find out if it will reverse it. I will also find out as I go along in life and have my bone density tests. Any way, Kris Carr says to "move your ass" so I better get going.
Cecelia Tiemann
http://www.myfitness24-7.com/category/155417
http://www.myfitness24-7.com/store/1800314/page/1314632
The second link is an article I wrote on ionized water and the three things that I considered and caused me to buy a water ionizer.

Crazy, Sexy, Cancer Tips

2007-09-03T00:37:00.000-07:00

A couple of days ago I watched the movie, Crazy, Sexy, Cancer on TLC. I loved that movie and give it two thumbs way up. It was very moving especially for me since my father has been fighting cancer for the past two years. The book confirmed everything that I have been working so hard to get my father to do.
It also explains the benefit of exercise for cancer patients and how people will heal eight times faster with exercise. As soon as the book came out, I ran out and bought it. Kris Carr's story took me through a wide range of emotions.
I would go from cryng to laughing. She has a great sense of humor. I highly recommend the book and the movie, especially to women. As I have stated in some of my articles, some movement is better than none at all. If you can, start walking. Watch and get motivated with a walking DVD either by George Foreman or Leslie Sansone http://www.myfitness24-7.com/category/155435.
In her movie, you see Kris doing Yoga and talking about how it gets oxygen into the tissues. If you want to get started with yoga, you can start with some of the DVDs at http://www.myfitness24-7.com/category/155417. If you are a beginner, scroll down to Leslie Sansone's You Can Do Yoga.
Cecelia
http://www.myfitness24-7.com/home

I'm Stressed And Don't Have The Energy To Workout

2007-07-31T02:58:00.000-07:00

Does that sound familiar? The majority of us live a hurried life. Our schedules do not allow much time to just be still because there are too many "shoulds" on our to-do list. Then if we do take some time to relax, we feel guilty or feel we are behind on our schedule.

I found myself in this "state" this last weekend. Life had been going so fast that I was losing track of what day it was. Finally, even though I was tired and would've loved to sit in my recliner in front of the TV, I decided to take my dog for a walk in the park. While at the park, I managed to stop at various places to stretch my legs. I thought I would be more tired but I was actually feeling better. I decided I had done enough for the day and decided to go to bed early and do some reading. But first... I took a Melatonin tablet. I had read an article about how staying up late and stress depleted Melatonin from the body so I decided to give it a try. To my surprise, I had the strangest dream which seemed to last a long time. (It could have lasted a few minutes but seemed to go on an on.) It was not a nightmare but seemed to engage me in a way that I did not get the rest I was looking to get. Anyway, I know that everyone is different and would have a different experience from Melatonin. I must caution you that you may not get the rest you need.

What I know will work for me to get me totally relaxed is a warm bubble bath, some mild stretches while in the bathtub followed by a calcium/magnesium tablet. The stretches I do in the bath tub are the back of the legs, putting my arms through the ranges of motion, putting my neck through the ranges of motion, cat stretch and while kneeling with arm stretched upward I stretch the sides of the torso bending from side to side. This helps to work some of the kinks out of the muscles and gets my body ready to totally let go.

Learn effective stretches. Add some stretches to your survival kit to be performed as needed
by going here: http://www.myfitness24-7.com/category/155446

How To Lose The Most Fat With Walking

2007-07-19T13:10:00.000-07:00

By David Grisaffi,
CHEKCorrective Exercise KinesiologistGolf Biomechanic CertifiedNutrition and Lifestyle Coach

Three universal goals nearly all of us share are: (1) to live longer,(2) to live free of illness and (3) to control our weight. Amazingly,walking lets us achieve all three. In fact, walking may be your bestmedicine for slowing the aging process, reducing your chances of illnessand slashing your body fat. For anyone out of shape or not athletically-inclined, walking is the no-stress, no-sweat answer to lifelongconditioning. All you need is a good pair of shoes, a little time, a fewguidelines from a fitness professional and you're ready to go.
Unfortunately, there's more misinformation floating around today aboutfitness walking and weight loss than ever before. Some experts even saywalking is not effective for weight loss at all and they insist thatonly higher intensity forms of cardio will do anything to improve yourbody composition. Others fitness experts believe that you should not docardiovascular exercise every day - even walking.
There may be a little truth in each of those statements, however,walking always was and still is one of the best exercises forstrengthening your bones, controlling your weight, toning the muscles inyour lower body, maintaining good posture and improving your self image.
Walking uses almost every muscle in the body, it improves circulation ofblood to the joints and massages the blood vessels, keeping them moreelastic. Walking also helps you maintain muscle and an efficientmetabolism as you get older (not to mention keeping you young "inspirit.")
Walking is incredibly convenient too. Since you don’t need a gym or anyspecial equipment, you can walk any place, at any time and that allowsyou to lose weight and get fit with little or no interruption to yourbusy schedule.
People who diet without exercising often get fatter with time. Althoughyour weight may initially drop while dieting, weight loss from lowcalorie and especially low carb diets consists mostly of water andmuscle. When the weight returns, it comes back as fat. To avoidgetting fatter over time, you must increase your metabolism byexercising daily.
To get the maximum benefits of a walking program, you need make it morechallenging than a leisurely "walk in the park." Walking at a steady andbrisk pace burns more fat simply because it burns more calories. Justremember to begin slowly to avoid muscle soreness, and increase yourpace over time as you become more fit.
To lose weight, it's ideal to alternate your walking sessions betweenhigh intensity and lower intensity days. For example, on one day walkfor 30- 45 minutes as a steady and moderate pace. On the next day, walkat a faster pace. You could even do "road work" like the boxers do,where you break up your walk along the route with some sets of squats,lunges, bench push ups or other body weight or calisthenic exercises tomake it a real cardiovascular and muscle blaster of a workout! Itdoesn’t have to be boring or the same thing every day. Make it fun andkeep it up consistently, leading an active life-style 365 days a year.
Slow and casual walking has benefits, but you will not get as much outof walking at a very slow pace because we all have a built-in mechanicaladvantage for walking long distances at normal speeds.
Our bodies, via the spinal column, muscle attachments and bonystructures, reserve energy in the musculoskeletal system and release itback to us without asking for additional energy output. In other words,as you walk, your spinal column keeps energy in reserve because of theway you straighten and extend your spine during normal walking.
As you step, your spine is stretched, and as you take another step, theenergy reserved in the spine is used in propulsion. The spine acts verymuch like rubber band as your walk, harnessing this reserve energy.
To get substantial cardiovascular, muscular and weight loss benefits,this is why you must walk briskly or create extra movement patternsbeyond casual, slow walking in order to optimize your walking programfor weight loss and cardiovascular fitness.
Walking the right way will also improve your posture and tends to helpkeep you upright (because you must see where you are going). Just holdyour chin up and shoulder slightly back.. Walk with your heels hittingthe ground first and your feet pointed forward. Swing your arms fullyand make lengthy strides.
To lose weight and achieve optimum health, exercise and diet are bothnecessary and interrelated. Exercising without maintaining a balanceddiet is no more beneficial than dieting while remaining a couch potato.
Carbohydrates are high-octane fuel. They provide energy for movementand help raise internal body metabolism. They're also satisfying. Thekey is to avoid adding high-fat and high calorie toppings to yourcarbohydrates. Also be sure to focus on fruits and vegetables and do noteat the majority of your carbohydrates from the starch category such asbread, pasta, rice, and potatoes. These type of carbs can create aninsulin spike, which in turn feeds your fat storing system.
Fruits and vegetables are the ideal health, diet and fat loss foods formany reasons. They're relatively low in fat and calories, high in fiberand rich in essential vitamins and minerals. The National ResearchCouncil recommends eating five or more servings of fruits and vegetablesa day.
Your everyday habits will determine your long term body weight and bodycomposition. Make sure you get enough sleep, drink enough water toexpel toxins, avoid processed food as much as you can, eat your fruitsand veggies, eat organic when ever possible and work hard.
Just one last thought: taking a three-minute walk after each meal isworth a four pound reduction in body fat in a year’s time. Climbing twoflights of stairs a day burns off half a pound of body fat in a year.On the other hand, one candy bar eaten daily will cost you 20 pounds annually. FlattenYourAbs.net

On The Go Foods That Fuel You in Five Easy Steps

2007-07-18T02:35:00.000-07:00

Randi Cestaro July 17, 2007
Get on track with your healthy eating and maintain your demanding schedule at the same time by following these five simple steps. As we round out the second quarter of 2007, you’re feeling pretty proud of yourself. That resolution to ‘eat healthy’ has been fairly easy to maintain-until now. Now the kids are back into their school schedules which require you to be the taxi, supervisor and cheerleader. That translates into time on the run, moving from soccer field to dance class to music lesson. You’ve survived the year-end demands at work, but the planning of a new budget year and a new year of projects has meant long meetings, skipped lunches and late hours. Those healthy eating habits linger in the back of your mind as you dash back and forth between commitments to others and forgetting your commitment to yourself for better health. Take heart, by following the five steps below, you can get back on track with your healthy eating and maintain your demanding schedule at the same time. 1. Fill a briefcase or a lunch bag with healthy reminders of healthy eating like: - always carry nuts for munching - place a granola bar in your bag. Make sure it is one that is low in sugar and high in fiber - protein powder packets are a good alternative to have in your bag - a yummy wrap containing protein, healthy saturated fats and greens - seven grain bread with almond butter and an apple or banana 2. Keep this healthy and quick grocery shopping list handy: - pre-washed organic greens - frozen organic vegetables - granola bars - frozen burgers like veggie, turkey, organic beef or salmon - sweet potatoes - seven grain bread or seven grain crackers - peanut butter or almond butter 3. Remember this tips when dining out: - always begin your meal with a salad - select a protein-based entrée over a pasta dish - order an extra side of vegetables for extra fiber - always choose water over other beverages - if you must have dessert, share it! - order a side dish of fresh fruit to accompany dessert. It lets you believe there is more food to eat 4. It’s a long way to Boise or, how to eat healthy when traveling in a car: - keep a variety of nuts available for munching - pack large bottles of water - prepare celery and peanut butter for snacking - have quick meal options available like seven grain wraps with hummus or a veggie burger and greens - have dried fruit available for a quick, sweet snack 5. Jetting off to Reno? Try these tips for healthy snacking at the airport: - have hummus and carrots to munch on while waiting for your flight - always carry a small meal like an almond butter sandwich on seven grain or spelt bread - be sure to carry your own bottled water; much cheaper than buying it at the gift shop! - take a bag of cut vegetables along like celery, string beans, sugar snap peas, etc. - an apple will help you avoid getting nauseas No matter where you need to go, healthy eating and snacking will get your there with more energy, clearer thinking and a terrific feeling about yourself and your commitment to your health.
ABOUT THE AUTHOR
Randi studied holistic nutrition, changed her diet and healed herself of Irritable Bowel Syndrome (IBS), Hypoglycemia and Polycystic Ovarian Syndrome (PCOS). She is sharing this information and her ebook (I Healed Myself from IBS and You Can Too!) on her website at www.happyhealing.net

Lower Back Pain

2007-07-18T02:24:00.000-07:00

Lower back pain is causing a great concern in the United States. Moreover because it is in a recent study it is anticipated that four out of five adults in the United States will experience lower back pain in some point of their lives. Back pain being a common problem may sometimes hamper ones day to day life and may even lead to surgery. So it is always recommended to consult your physician even for the smallest back pain symptoms you will notice and get the advice before the problem grows. Back Pain is indeed a very painful experience and ironically the severity of pain is often unrelated to the extent of physical damage it has caused. A simple strain can be extremely painful, while a herniated disk between vertebrate may cause little or no pain at all. That is why it is always beneficial that you may go in for many types of back pain tests that are available and can be administered to more accurately determine the cause of your pain. Common causes of lower back pain can be found in the following: • Injury to the bones, joints or ligaments in the lower back • Smaller nerves running along and inside the spine becoming irritated or damaged • Strain to the lower back muscles, or erector spine • Damage to the intervertebral disks, which separate the vertebrate • Irritated nerve roots connected to the hips, legs or even arms At times many physical injuries can be attributed to specific incidents but still lower back pain may be slow-building, yet progressive. This can make it difficult to notice complicated lower back problems before they require treatment. Although lower back pain does not require emergency medical attention, a few symptoms may be signs of severe medical conditions. Back pain as we have discussed is slow yet progressive and rarely requires emergency medical attention. But it is highly recommended that you consult your physician and follow his advice to avoid such emergency situations. In some cases if anytime you experience the following symptoms with a regular slow back pain you need to have an expert for emergency medical attention. The symptoms are Severe or constant pain in the lower back or abdominal region Sudden bowel or bladder movements A progressive feeling of weakness in the legs An immediate medical attention saves you from any damage to your body and excruciating pain it may cause to you. For severe or chronic back pain, you should consider seeking lower back pain treatment, which is available in many forms. Lower back exercise can both help with back pain relief, and prevent it from recurring later. Most low back pain can be treated without surgery. Treatment involves using analgesics, reducing inflammation, restoring proper function and strength to the back, and preventing recurrence of the injury. Most patients with back pain recover without residual functional loss. Patients should contact a doctor if there is not a noticeable reduction in pain and inflammation after 72 hours of self-care. The best way is to take necessary precautions and make necessary changes in lifestyle, standing, sitting and sleeping positions and doing regular exercise. It is best to keep the back pain away from you and your family.
More articles from this pro: http://www.ArticlePros.com/author.php?Dhiraj Bandurkar

To heal your lower back, restore and recover, use the Lower Back Basics DVD by Brian Dorfman at www. myfitness24-7.com or click here: http://www.myfitness24-7.com/store/1800314/product/LBB-Dorfman
Using this dvd three times a week has been shown to stabilize lower back pain, retrain the muscles and help the lower back strengthen and recover.

Leslie Sansome Recommended By Orthopedist

2007-07-16T01:41:00.000-07:00

I ran into an friend today. I noticed that she was walking with a cane and I asked what happened. She explained that she had gotten a hip replacement 12 weeks ago. In out conversation, she mentioned that her orthopedic doctor had recommended the walking Leslie Sansome DVDs for her to use for rehabilitation. I found it interesting that the doctor was familiar with these DVDs. The exercises in the Leslie Sansome dvds are well thought out and safe. I have to give her credit for that. I feel comfortable recommending her dvds at this
link: http://www.myfitness24-7.com/category/155424
Cecelia

2007-07-11T02:47:00.000-07:00

Low Fat Foods DON'T WORK.

You cannot lose weight using Low Fat Diets. Low fat foods have been popular for more than 15 years, but yet our society is getting more overweight as each year passes. This fact alone should tell you that eating a purely low fat menu is not the answer to losing weight.

Low Calorie Diets DON'T WORK.

You won't lose weight using a Low Calorie Dieting Plan either. In fact, eating low calories is the worst thing that you can do to your body, since that will only slow down your body's fat burning engine and ruin all chances of losing weight (low calorie diets may allow a few pounds of weight loss for the first few days, but then after that all weight loss comes to a halt --- known as a dieting plateau). You can never get slim by starving yourself.

Low Carb Plans DON'T WORK.

You'll probably find it extremely difficult to get slim using a Low Carb Dieting Plan. Low carb diets have recently become popular over the last couple years, but the problem with low carb menus is that they are too strict and TOO HARD TO FOLLOW for average people. Low carb menus tend to rob your body of too much energy (carbohydrates) and make it nearly impossible to remain on the program for very long. This is why so many dieters find it difficult to follow a strict low carbohydrate menu. What about Weight Watchers and Jenny Craig Dieting Plans?Weight loss programs such as Weight Watchers (and Jenny Craig) usually involve slower dieting progress over a longer period of time, since such programs generally promise only 2-3 pounds of weight loss per week. Also, programs such as Jenny Craig usually involve buying special meals and/or dietary supplements during the initial phases of the program. While some people may like these types of dietary programs, we prefer a dieting plan which focuses on faster weight loss, such as the Accelerated Fat Burning Program ...

How To Find Time To Do Stomach Exercises

2007-07-11T02:17:00.000-07:00

By Michael Harris
July 3rd, 2007

It seems these days everybody’s trying to find out how to get 6-pack abs. From the guy trying to impress the ladies to the ladies who've had children and everybody in between.

Although most people start a routine with good intent, many simply drop off before seeing any real results because they lack the dedication and determination needed to get to the goal. The coveted six-pack abs!

With that in mind, keep reading for a few tips on how to squeeze in the exercises needed to attain your goals.

It seems these days that pretty much everybody has time to watch a little television. Or maybe a LOT of television!

This is a perfect time to do stomach exercises.

During commercials, or every ten minutes if there are no commercials, try lying on the
floor and doing as many stomach exercises as possible during the break.

As with any exercise program, begin slowly with a small amount of reps. This will keep you from getting too sore and quitting prematurely.

Add a few more reps every day, trying to beat the previous days record. Make a game of it so you don't get bored. Challenge yourself to see if you can push yourself just a little harder each day.

By following this simple plan, it will help your body in several different ways.

First of all, there is no extra scheduling involved, for most people, watching television at some point in the day is natural so no extra time is taken out of the day to do stomach exercises.

It also helps by increasing your metabolism at a time when you'd normally be sedentary. This will help burn extra fat and increase lean muscle mass.

Remember that when you'r trying to find out how to get 6-pack abs, its not just about toning the muscle. You need to get rid of excess belly fat too.

Check back for more suggestions soon!

Find More Articles like this at http://www.myfitness24-7.com/

Where To Start

2007-06-22T01:58:00.000-07:00

In a conversation yesterday with a relative we discussed the importance of exercise when certain conditions are present like diabetes, high blood pressure, diverticulitis, cancer, etc.
I believe that the majority of people know that exercise is essential in order to maintain a healthy body. However, there is concern about what form of exercise is safe for certain conditions and how do you get started when you haven't exercised for years. My answer, start slowly. Also consult with your physician.

If you can walk, start by walking outside to the corner, then around the block. Don't do it all in one day. Increase weekly. If you can't walk, try bicycling in bed or on a stationary bike. If you can swim and you have access to a pool, start there. You can also begin with a resistance band while sitting on a chair or standing up and holding on to a chair. Also, many exercise dvds have modifications for beginners.

If you are motivated to start exercising, don't wait or think about it too long. Don't analyze it too long either. Get started so that you start experiencing the benefits of exercise. You will be in a better mood and your body will crave it and thank you for it.
There are some easy exercise dvds at http://www.myfitness24-7.com/
that will help you get started and also help you get motivated to do more.

CANCER PATIENTS AND EXERCISE

2007-06-21T02:24:00.000-07:00

Studies show that cancer patients can benefit from exercise. However, the cancer patient should use caution and consult with their physician before undertaking an exercise program. There are certain precautions and contraindications to exercise which include severe pain, infection, severe shortness of breath, acute bone and joint pain, platelets lower than 50,000 per microliter, dizziness causing difficulty in balancing and fever. If these contraindications do not exist, your doctor will be able to tell you if you can began a low to moderate intensity exercise program.

Patients undergoing cancer treatment will be able to maintain endurance, strength, and function by performing moderate-intensity aerobic exercise. Although there may be fatigue due to cancer treatment, exercising during this time may diminish the side effects associated with treatment. Exercise increases circulation, oxygen intake, tones the cardiovascular system, improves appetite, promotes better digestion, facilitates elimination, improves the metabolic rate, lowers cholesterol, lowers blood pressure and stimulates the lymphatic system.
Also, there are biological mechanisms resulting from exercise which have powerful anti-depressive and stress-controlling effects. This is profoundly important since a cancer diagnosis and cancer treatment can be very stressful and depressing.

The type of exercise for the cancer patient is not that different. Everyone can benefit from weight resistance, cardiovascular/aerobic and flexibility exercises.
Cancer patients may have to start with a low to moderate intensity and build up from there. A cancer patient may work around their symptoms and limitations during cancer therapy. This means that if there is fatigue and/or nausea due to cancer treatment, perhaps that day a short walk and/or some mild and relaxing yoga poses can be performed. The point is to try to work with and around any limitations so that you can continue receiving the benefits of exercise. Patients that are too weak to get out of bed, can move their arms and legs as if bicycling or doing range-of-motion exercises. Once a patient can get out of bed, the next step would be exercising while sitting in a chair followed by exercising while holding on to the chair.

It is never to late to start exercising and cancer patients have a better chance of maintaining their independence and strength. With exercise, the cancer patient will also be able to maintain a positive outlook and handle stress. By Cecelia Tiemann, D.C.

Save on exercise dvds at http://www.myfitness24-7.com/
Exercise at home and save.

Fitness and Cancer

2007-06-17T00:19:00.000-07:00

I've been keeping a journal of my father's condition. He was diagnosed with colon cancer two years ago. He had metastises to the liver and now the left chest wall. He has had two major surgeries as well as chemo and radiation. There has not been any lymph node involvement.
While his first reaction to treatment is to rest cause the condition and treatment causes fatigue, it seems that the more he moves, the better he feels and the more energy he has.

Life/energy in the human body is similar to the battery in a car. When the battery runs out of energy, the car cannot function or move. In the body, it takes energy for everything to function. The lower our energy, the slower we function. When we have a dead battery in our car, we have to get it charged then drive the car around to recharge the battery. Same thing with the body, we have to get up and move around to get more energy. It becomes even more important in my father's case to move around. This way the lymphatic system works better and the body can process the chemoradiation to hopefully also reduce side effects of treatment.

Besides the physical benefits of exercise during cancer treatments, there are also many phsychological and emotional benefits. Exercise stimulates the "feel good" endorphins which are mood elevators. There is also the feeling of "self-nurturing" and accomplishment.
Since cancer and the treatments can be debilitating, when a person can exercise, it helps to bring back the feeling of self-worth.

Exercise videos/dvds such involving stretching like the Brian Dorfman Lower Back Basics or Leslie Sansone's Yoga would be useful for a person with cancer and undergoing chemo and/or radiation. The videos also allow for relaxation and bring about the mind/body connection.
http://www.myfitness24-7.com/
Cecelia Tiemann, D.C.

FALLING SENIORS

2007-06-13T01:17:00.000-07:00

"HELP, I'VE FALLEN AND I CAN'T GET UP!"

By Cecelia Tiemann, D.C.

Does this sound familiar? This is from an old commercial showing a senior citizen female in trouble in her own home. This woman apparently was living alone, fell and was trying to get help. I don't remember the rest of the story or what the consequences of the fall were. Typically, there may have been a fractured hip or cracked ribs. Falls are very dangerous for senior citizens.

Just a couple of weeks ago, my own father fell and broke his wrist. One year ago he also fell and hurt his back. These injuries don't sound so bad, but the side effects of falls can be extremely serious for seniors living with chronic illnesses. In the case of my father, he ended up getting a cancerous tumor in exactly the mid-back area he injured. This was cancer metastasis from the colorectal cancer he was being treated for with chemotherapy at the time. With this last fall where he fractured his wrist we are worried that there may be another metastasis and/or resulting weakness and acceleration of osteopenia into osteoporosis. Because fractures can lead to osteoporosis of the involved bones.

In the most recent fall, my father lost his balance as a result of medication which caused dizziness. However, he does follow an exercise regimen. I have also included Yoga exercises

to help with balance and body awareness. At first could not take the Yoga serious since he thought he was too old to be a beginner. After the last fall, he is taking it more serious.

Yoga for strength and balance are essential for seniors so that they continue to be independent, functional and accident free. It doesn't take alot of time, just 20-30 minutes three times a week.

With just these 3 sessions a week, you can benefit enormously and prevent falls.

A great and easy dvd for people getting started with Yoga is the Leslie Sansone, You Can Do

Yoga. http://www.myfitness24-7.com/product/76771281300

Lower Back Basics

2007-05-25T23:46:00.000-07:00

I reviewed the Lower Back Basics DVD by Brian Dorfman and found it to be effective at stretching my lower back and hips. while I was doing the exercises, they seemed too easy and simple. But after I was finished doing all the exercies on the DVD, I noticed that my back did feel better. I felt as if I'd had some work done on my back! The exercises were easy to follow.

A "hyper" personality may get anxious but you also learn to relax and be more mindful of what you are doing. The music was pleasant and relaxing and the set (outside) also promoted a relaxed atmosphere. I believe what the DVD says, if you do these exercises three times a week, your back will get better. Find out more about these therapeutic exercises.

http://www.myfitness24-7.com/store/1800314/product/LBB-Dorfman

3 Steps to Stop or Reverse Osteoporosis

2007-05-18T22:16:00.000-07:00

THREE NATURAL STEPS TO STOP OR REVERSE OSTEOPOROSIS

By Cecelia Tiemann, D.C.

More than one million skeletal fractures occur annually in the U.S. and 300,000 of these are hip fractures. The World Health Organization estimates that the number of hip fractures will continue to rise worldwide from 1.7 million in 1990 to 6.3 million by 2050. Further, what we once thought were the answers to treating and/or preventing osteoporosis have been debunked. Following are some of the more commonly known risk factors:
o Previous history of fracture after age 50
o Decrease in bone mass
o Post-menopause
o Small frame and thin
o Family history of osteoporosis
o Vitamin D deficiency
o Low calcium intake
o Inactive lifestyle
o Cigarette smoking
o Use of certain medications (cortisone, chemotherapy, prednisone, anticonvulsants)
o Low testosterone in men
o Overuse of alcohol and/or caffeine

There are other medical conditions that can result in osteoporosis which are not as commonly known such as parathyroid tumors and digestion and absorption problems. Although there are medications available for the treatment of osteoporosis, there is also a fear of the side effects of medications. These fears have been brought about by the recent discoveries of side effects of hormone replacement therapy, Vioxx and other drugs. The cause and treatment of osteoporosis should not be taken lightly and people at risk would be wise to consult with their physician. That said, in an overview of the treatments shown to be effective at treating and/or preventing osteoporosis, there are three that stand out.
1. Eating balanced meals including fats, carbohydrates (fruits and vegetables) and proteins along with calcium and vitamin D supplementation. Given the status of our food sources recently, I believe supplementation is necessary.
2. Exercise has been shown to halt and even reverse osteoporosis. The recommended exercise program should include strength, weight bearing and flexibility training.
3. Sunlight in safe doses has also been shown to benefit bone health from the synthesis of vitamin D in the skin.

Study Shatters Myths about Milk

An article in the March 2005 issue of Pediatrics questions some long-established myths about milk. The authors—PCRM senior nutrition scientist Amy Joy Lanou, Ph.D.; PCRM president Neal Barnard, M.D.; and Susan Berkow, Ph.D., C.N.S.—have reviewed over 50 studies related to the effect of dairy products and other calcium-containing foods on bone density in children, adolescents, and young adults.

They concluded that there is little scientific evidence to support the suggestion that milk builds strong bones or to justify the U.S. government’s artificially high recommendations for calcium intake. A vast majority of studies found that here is no relationship between dairy or dietary calcium intake and measures of bone health.

The authors found no proof that milk is a preferred source of calcium. While milk and other dairy products contain calcium, many factors affect the availability and retention of the calcium from these products, one of these factors being lactose intolerance. Calcium from dairy products is not as well absorbed as that in many dark-green leafy vegetables, but has an absorption fraction similar to that of calcium supplements, calcium-enriched beverages, calcium-set tofu, sweet potatoes, and beans.

Physical activity has been shown to have the greatest positive impact on adolescents’ bone health. Besides safe exposure to sunlight, avoidance of smoking and high salt and caffeine intakes, and eating lots of fruits and vegetables are all good strategies for supporting healthy bone development and maintenance. PCRM held a conference in Washington, D.C., on March 7, 2005 to share the findings of its bone health paper. It was covered by hundreds of media outlets, including Associated Press, Reuters, the Washington Post, CBS News, and CNN.
Read this article at http://www.pcrm.org/newsletter/mar05/milk_myth.html

In discussing calcium supplementation, a story comes to mind. Over twenty-five years ago my mentor was running down a grassy hill when all of a sudden she tripped and fell on her back. At the time she was 68-years old and had been practicing chiropractic for close to thirty years. She asked me to x-ray her spine and pelvis and fortunately there was no fracture. As I was viewing the x-rays, I was shocked to see that her bones were like someone at least thirty years younger, despite the fact that she was also a smoker. She was a strong believer in calcium supplementation and recommended taking 2,500 mg. of calcium daily. She would frequently tell her patients to “flood” their bodies with calcium because calcium absorption is poor. Whether the supplements were working or she just had strong bones, I will never know, but I will never forget that incident.

Protein Does A Body Good?

Studies have shown that protein along with calcium and vitamin D are important for bone health. In a study (published in the American Journal of Clinical Nutrition), two groups of men and women aged 65 and older were followed over three years. One group was given calcium and vitamin D supplements and the other half received a placebo pill. The study demonstrated that the men and women who took the supplements and had a diet rich in protein had higher bone density. The placebo group did not benefit from the protein rich diet and had an increase in fractures over the three-year period.
How much protein and what source of protein should an individual consume depends on the person’s biochemical individuality. Let me explain by first telling you the story about Dr. Kelly. Dr. Kelly had become ill with cancer and through his studies determined that he should be on a vegetarian diet. While on the vegetarian diet his health improved tremendously and he felt better than he had in a long time so he decided that his wife should be on this program too. To his surprise, she became very ill and her health began to decline. When Dr. Kelly went back to his studies, he concluded that genetic heritage also played a role in metabolism. To further explain this concept, there are two contrasting groups to consider. The protein intake of Eskimos is estimated at 25 percent of total calories and they consume 2,500 mg. of calcium daily. Yet, their osteoporosis is among the worst in the world. The Bartus group of South Africa consume a diet of 12 percent mostly plant protein, and only 200 to 350 mg per day of calcium, about half our women’s intake. Although the women bear six or more children and nurse for long periods of time, osteoporosis is a very rare disease there. When these women immigrate to the United States, they develop osteoporosis but not as much as Caucasian or Asian women.
I agree that there is a genetic difference that is modified by diet, but we cannot ignore the sun factor. The African women were getting more vitamin D than the Eskimos.

The Sun and Vitamin D

In his book, The Healing Sun, Richard Hobday, MSc, PhD explains that traditionally, sunlight deprivation has been linked with weak or brittle bones. The book quotes the writings of a Greek historian Herodotus (480-425 BC) who noted that after the battle of Pelusium (525 BC) there was a remarkable finding in the remains of the Persian and Egyptian casualties. The skulls of the Persians who always protected their heads from the sun with a skull-cap were very thin and fragile. The skulls of the Egyptians were very tough and difficult to break. The Egyptians shaved their heads from childhood to harden the skull by the effects of the sun.
Dr. Hobday relates that there is a relationship between lack of sunshine and certain conditions, one of them being osteoporosis. He explains that there are more hip fractures during the winter than at other times of the year and that these fractures also become more common with increasing latitude. While there is evidence that there is benefit from calcium and vitamin D supplementation, the digestive systems of the elderly become less efficient at absorbing oral supplementation. Therefore, it would be useful to include the benefits that sun bathing would bring from the synthesis of vitamin D in the skin. Dr. Hobday’s book is very interesting and informative on the benefits of the sun and explains how to safely sunbathe.
The Oregon State University Study
Oregon State University conducted a five-year study and revealed that postmenopausal women who participate in a long-term fitness regimen that includes jumping and resistance exercises using weighted vests can prevent significant bone loss in the hip.
The average age of the women in the study was 66 years at the start and participated in an exercise program for five years. The program included three sessions a week consisting of resistance exercises wearing vests weighted with one to 10 pounds. While wearing these vests they performed squats, lunges, stepping up and down and getting in and out of a chair. Jumping with weighted vests about 50 times a day, three days a week was also part of the program. The women were to jump no more than 4-5 inches and land flat-footed to distribute the force. Caution was taken that there was sufficient knee, ankle and hip strength and stability before subjects participated in these exercises.
Significant improvement was noted in the women’s bone density after five years. Christine Snow, director of the Bone Research Laboratory at OSU and principal investigator in the study stated that “Exercise was as good or better than either estrogen or Fosamax for preventing bone loss.”

Strength Training At The Mayo Clinic

More than ten years ago, scientists at the Mayo Clinic in Rochester, Minnesota took a group of 50 women aged 58-75 and randomized them into two different groups. One was a control group and the other performed back strengthening exercises for two years. While the report did not give the frequency of the exercises performed, I have to assume that three times per week would be reasonable. After two years the strength trainers had stronger back muscles but there was no difference between groups in bone density. Then eight years later, the scientists followed up on the women and tested them again to see if any difference still remained. The women who had originally been strength training still had stronger back muscles and better bone density than the controls. It was further noted that the women in the control group had experienced almost three times as many vertebral fractures than the women who were originally in the strength training group. The controls had 14 crush fractures and the strength trainers had had only 6 crush fractures. This was a very significant difference between groups. Whether the women in the strength training group continued training over the eight year follow-up period is unknown.

Flexibility Training

Flexibility exercises are important to improve mobility of the joints and improve posture. Once your muscles have warmed up, stretches can be performed to improve the range of motion in the joints. Stretches that flex the spine should be avoided or performed with caution. If you have a lower back condition such as sciatica, flexion can cause a flare-up. There is also a greater risk of a spinal compression fracture when osteoporosis is present. I encourage you to “mindfully” continue to exercise on a regular basis to improve strength and mobility. Because it is very important to avoid falls and fractures, paying close attention to movement throughout the activities of daily living is critical. Pilates is an excellent way of improving not only strength, flexibility and balance but it is superior at increasing awareness of movement. Pilates training is now available in local gyms and schools. All levels of Pilates exercises can also be found on DVD.
While thinking about osteoporosis and movement, another story comes to mind about an elderly female patient who came to see me for treatment of back pain. In taking her history, I asked if she had had any fractured bones. She explained that a couple of years prior she was taking out the garbage and by tying the plastic bag in a knot and “snapping” her arms back to pull on the knot, she fractured some bones. This is a good example of why we need to be more aware of how we move once we get more “advanced” in age.
I am excited that we are seeing reductions in fractures with simple strength training protocols. I am hopeful that this information will reach the majority of people so that bone loss can be prevented and/or reversed.
It has not been that long ago that doctors believed that bone loss in post-menopausal women could not be reversed. We had been led to believe that our only hope was hormone replacement therapy. The good news is that with the three natural ways of treating bone loss as outlined above, we can take more responsibility for our bone health and look forward to a better quality of life and independent living.
Cecelia Tiemann, DC
http://www.myfitness24-7.com/product/76771281300

Osteopenia, Osteoporosis ....

2007-05-17T20:37:00.000-07:00

Osteoporosis is seen on x-ray as porous brittle bone. Osteopenia on x-ray looks like a loss of the opacity of the bone (the bone does not look as solid or white on x-ray). Both conditions effect more women than men. I am in the process of compiling alot of information on this but I wanted to post an answer to the exercises for these conditions. Of course, you need to check with your physician to make sure that it is safe to exercise. But, if you have either of these conditions, it is not too late to start exercising. For women who are post-menopause, it is even more important to exercise as bone loss accelerates. Exercise will increase muscle strength improve circulation and balance and either stop or reverse these conditions.

The exercises that are more commonly recommended are strength training using free weights, http://www.myfitness24-7.com/product/01871350166 weight machines, resistance bands, water exercises, flexibility exercises. http://www.myfitness24-7.com/category/155446 and weight-bearing aerobic activities http://www.myfitness24-7.com/category/155419.

Mild bone loss without osteoporosis should not keep you from swimming, golfing and bicycling. However, with osteporosis you should avoid high-impact exercises like running, jumping, and jogging. Quick, forceful and rapid movements should also be avoided. I will never forget an elderly woman with osteporosis telling me about the time she picked up a plastic bag full of garbage, tied a knot then quickly pulled the two ends to tighten the knot and in doing this she fractured some ribs. This is what I am talking about when I say, with osteoporosis you have to be more mindful of your movements. Also avoid bending forward and twisting at the waist. Bending at the waist puts a great deal of stress on the lower spine and with osteoporosis this could result in compression fractures in the spine.

Daily walks for an hour to get some fresh air and a little sun (sunlight causes your body to make vitamin D) are highly recommended. Three times a week you can cut that hour in half and do some strength training the second half hour. You can also do an exercise dvd that combines both strength training and walking http://www.myfitness24-7.com/category/155419

There are also weight vests that can be worn for weight bearing. These can be expensive but worth the investment. As with all weight training, start with the light weight and build up over time. More information will follow.

Re-Think Tour Diet and Exercise Program!

2007-05-16T02:25:00.000-07:00

With my hectic schedule, its tough to fit in both dieting and exercise. But, I was reading today that dieting alone can cause lose of bone density, muscle mass, strength and aerobic conditioning. Exercise alone can maintain or improve muscle function and bone density. I gues there are no short cuts to losing weight and being healthy. Diet and exercise have to go together. A news reporter on CBS last week stated that even thin people need to watch their diet and exercise to avoid fat build up around the organs. It seems that diet and exercise is about climbing a mountain but never getting to the top. The secret is in enjoying the climb and adding variety to both diet and exercise. A study I read talked about two groups of women, one group ate a limited number of foods day after day (picked by the women themselves), another group ate a larger variety. At the end of the study, the group that ate the more variety of foods lived longer. The study did show that those women who ate unhealthy foods (white flour, sugar, etc.) developed more degenerative diseases including cancer. Visit http://www.myfitness24-7.com/page/989834 to find out more about Diet Talk and all the intricacies of dieting and how to overcome barriers to losing weight, healthy eating and exercising. C. Tiemann, DC

Rapid Fat Loss

2007-05-04T00:40:00.000-07:00

I recently heard an interview with Tim Ferris who wrote the book Four Hour Work Week and then visited his blog. I found his information and ideas fascinating. His diet seems "do-able" and easy enough to follow. I especially like taking Saturdays off to eat whatever I like and having this "dieters-gone-wild" day actually boost my metabolism! You can visit his blog at the following http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/.
Cecelia @ http://www.myfitness24-7.com/

Find Out How Pilates Can Help Diabetics

2007-04-13T04:21:00.000-07:00

I frequently hear news reports on how diabetes is increasing worldwide. Diabetes and its complications is now one of the leading causes of death worldwide. The diabetic must be followed by a physician for precise doses of medication, diet, and regular blood sugar monitoring. With a doctor’s consent, a regular Pilates routine can help a diabetic become healthier, alleviate and/or improve postural imbalances, raise energy levels and prolong life. Without care a diabetic would be prone to infection, nerve damage, blindness, heart conditions and kidney failure.

Both Type I and Type II diabetics both have the problem of not being able to create energy from food. Type I requires daily insulin and Type II may or may not require daily insulin.

Due to the mind-body connection while performing the Pilates exercises, there will be a reduction in the level of stress hormones in the blood stream that tend to effect blood sugar. Another benefit of the Pilates exercises is greater body awareness. Form is emphasized when performing the exercises demanding that the mind concentrate on that movement. With regular practice there is a heightened body awareness and the ability to better control stress. The end result is that most people become more mindful of their bodies and take better care of themselves.

It is common for diabetics to have a deep abdominal weakness because of the abnormal glucose metabolism. Postural alignment of the trunk and organs will be impaired. The primary emphasis of the Pilates exercises is on core strengthening followed by postural and trunk alignment. This realignment and improved conditioning will help to prevent heart and kidney conditions and glucose metabolism will improve. The postural and spinal alignment will also create a “taller” appearance.

As a diabetic learns to live with all the physical and emotional effects of this condition, Pilates can also help in the management of this disease. Pilates is not a quick-fix routine but rather a partner that goes with you on a journey into knowing your body and your mind. While Pilates can be excellent for improving fitness and/or for rehabilitation, what it has to offer is so vast, I believe that it can deliver far more than that. http://www.myfitness24-7.com/category/155411

Want To Lose Thos Love Handles?

2007-04-11T22:46:00.000-07:00

By Cecelia Tiemann, D.C.

Its been all over the news reports that obesity and type 2 diabetes are rampant not only in the U.S., but in Europe. Although there was war declared against cancer during the Nixon Administration, it has continued rising as one of the leading causes of death. Is it because we just don’t care any more? Is it stress? Could it be that the general public is misinformed about the dangerous consequences of obesity and carrying around abdominal fat?

What are we to do? The first step would be to consult with your physician to be certain that a moderate diet and exercise program would be safe for you. Then, we begin the process of conditioning our mind to get started on this project. We have always heard that diet and exercise is recommended. Weight loss, whether with diet and/or exercise will reduce abdominal fat and improve insulin sensitivity. Exercise alone is also effective in reducing abdominal fat and improving insulin sensitivity. We need to arm ourselves with the knowledge that will motivate us to move towards our goals.

It is important to know that for best results we need to improve the oxygen intake in our body. Greater improvements in oxygen intake along with diet and exercise are associated with significant reduction in abdominal fat. It is also essential to realize that as your metabolic rate increases, your ability to metabolize toxins, move fluids through your body and eliminate waste also improves. Exercising the muscles around the trunk and core is important to keep fluids moving in this area so that they do not become stagnant. Improved circulation in the area around the abdomen will keep the organs from adhering together and helps to maintain normal bowel habits. When the core muscles are weak, support for the internal organs decreases and their function is challenged. Diminished function of the core can cause the heart to work harder and result in the fluids flowing through the core to become stagnant. Diminished core function and fluid circulation through the organs increases the chances of fungal and parasite infections, constipation and the likelihood of disease and lower energy levels. (note: Two years ago when discussing colon cancer with a general surgeon, he told me that when he takes out a malignant cancerous tumor from the colon, it is a fungal mass.)

While diet alone may reduce abdominal fat, greater results can be achieved with the addition of aerobic exercise. Aerobic exercise continues to be the most recommended
exercise. Aerobic activities like brisk walking are safe, easy and require little skill or equipment and can be performed anywhere. Aerobic exercise has been proven beneficial in the prevention and management of several chronic diseases such as type 2 diabetes and cardiovascular disease. The Centers for Disease Control and Prevention and the American College of Sports Medicine concluded that every U.S. adult should accumulate 30 minutes or more of moderate intensity physical activity on most, preferably all days of the week. Further, it is recommended that every 6-8 weeks, you need to modify your program in order to stimulate your body and progress to the next level. When choosing new exercises for your program, always begin your routine by placing your most challenging exercises at the beginning. New exercises can be the use of simple resistance bands, hand weights or circuit training. These exercises can increase lean body mass which have been associated with improved insulin sensitivity and improved resting metabolic rate.
http://myfitness24-7.com/

I'm Getting Motivated to Work on My Abs

2007-04-11T05:07:00.000-07:00

I've been psyching myself out so that I can start specifically targeting my abs. All the late nights, stress and random dieting have taken their toll. The "love handles" are out of control.
I am certain that alot of us already know that the spare tire around our waist is an indicator of insulin resistance. Meaning that you are headed toward diabetes type 2. Not just that but
when the core muscles are weak and have abnormal movement, the heart has to work harder and the fluids flowing through the core area can become stagnant. With improper function in the core and stagnant fluids sitting around the organs, there is increased risk of fungal and parasite infections, constipation and increased risk of other diseases appearing. At the same time energy levels continue to decrease. YIKES! What a mess! Aerobic exercises such as walking
30 minutes daily can help http://www.myfitness24-7.com/product/01871350166 or
an aerobic routine http://www.myfitness24-7.com/product/634991204422 can give me some variety so I can vary my exercise routine.

Stress and Dieting, A Losing Combination

2007-04-08T01:20:00.000-07:00

I don't know about you, but when I'm stressed, its tougher for me to control my weight. It is a complex situation. I have hundreds of things I have to do and eating is a low priority. So I often fail to plan my meals properly. So much for eating 4-5 small meals a day.

This brings me back to Dr. Lynn Brown's CDs, DIET TALK, where she discusses all the compelxities of eating, eating behaviors, etc.

http://www.myfitness24-7.com/product/Diet

Diet Talk is a four-CD set of 56 concise, spoken essays encompassing most weight management topics. The articles are based upon Dr. Brown's NPR syndicated radio series, Diet Call. And, as with all of Dr, Brown’s CD, she is the speaker. Topics are: The Intentional Weight Management Approach, Apples and Pears, Avoiding Burnout, Avoiding Stress, The Basic Rules of Dieting, Becoming a Lifelong Dieter, Becoming an Assertive Person, Becoming a Positive Person, Being Tired and Working on Weight Loss, Bingeing, Body Acceptance, Controlling Your Appetite, Dealing with Other’s Insecurities, Determining What You Believe About Your Thin Future, Developing Your Philosophy of Food, Dieting and the Office, Dining Out, Discovering Your Past and Changing Your Future, Eating Environment, Eating Speed, Family, The Fear of Becoming Thin, Forgiving Others and Forgiving Yourself, Four Areas of Modification, Fundamental Truths, Getting and Staying Motivated, Getting Back on Track, Getting Out of the Dieting Slump, Handling Stress, Heredity, The Importance of Regular Eating, The Importance of Water, Lose Weight Without Dieting, Making Appropriate Food Choices, Maintenance Tips, Monotony Versus Variety During Weight Loss, Perfectionism, Plateaus, Practical Tips, The Problem of Overeating, Psychological Wellness, Relapses, Reprogramming Eating, Self-Awareness, Self-Defeating Weight Management Behaviors, Self-Growth, Shedding Your Secrets, Strategies for Successful Dieting, Surrounded By Food, Surviving Food Shopping, Taking Responsibility For Your Weight Loss, Thin, Fat People, Weight Loss and Parties, Why People Regain Lost Weight, Words of Wisdom and Your Changing Body. Disc 1 (47 minutes) – Disc 2 (47 minutes) – Disc 3 (45 minutes) – Disc 4 (42 minutes).

More People With Belly Fat Than Ever

2007-04-05T02:18:00.000-07:00

I have never seen so many people with fat accumulation around the belly. Could this be because of the kinds of foods that we are eating or just plain lack of exercise or both? And, yes I have noticed there are more diabetics than ever.

There is tons of research currently being done to try and ameliorate this problem. This is a complex problem because not only are we looking at diet and exercise but we also have to consider stress levels, hormones and medical histories.

However, exercise seems to handle a great deal of the problems dealing with belly fat and diabetes. A simple walking plan of three times a week can result in a reduction in belly fat and fat around the internal organs. This is a dangerous condition since it can also read to coronary disease. Following is a paragraph from an article I found in Journal of Applied Physilogy, Vol.99 of October 2005:
"Continued physical inactivity in a sedentary middle-aged overweight population led to significant gains in visceral abdominal fat over a relatively short period of time (6 mo). This finding emphasizes the high cost of continued physical inactivity for sedentary, overweight adults. Even a relatively modest exercise program, consistent with the activity recommendations from Centers for Disease Control and American College of Sports Medicine prevented significant increases in visceral abdominal fat."

Although the article refers to the middle-aged population, I believe that it also applies to the younger population since there is rampant obesity and diabetes there too.
I really wonder, "What are we doing to ourselves?" Has health and fitness been placed on the back burner to be prioritized sometime later when we have more time, when we feel like it,
when we are not so stressed, when we pay off our credit card debt, when we make more money, when we get the new workout outfit, etc. etc. etc.

I recommend that you start with as little as 8-10 minutes a day of some sort of exercise.
Try the exercise videos with short exercise segments designed for busy people who don't have time to exercise. Try walking, it is easy and just 20-30 minutes three times a week can bring you tremendous benefits.
C. Tiemann, D.C. - http://www.myfitness24-7.com/home

Who Else Wants To Know About Kettlebells?

2007-04-04T00:19:00.000-07:00

Yeah, I know, Kettlebells have been around for a long time, especially in Russia. What I am wondering is, could this be the beginning of a new movement? Kinda like the way Pilates started? Pilates had been around for many decades before it finally took off. Could the same thing happen to Kettlebells? Will this be the next exercise the celeberties like Cameron Diaz,
Demi Moore, etc. will be doing to get/stay in shape? I don't know about you but I'm not particularly crazy about the name. But, I am excited and can't wait to see what it does to my body. I found the following article interesting:

How To Stop Being The Average American!

By Dr. Wendy Schauer, DC, RKC On February 24, 2006

Break Out of Your Box! The average American lifestyle goes something like this: We drive to work in a box, we sit for 8 hours inside a box (affectionately referred to by some as a cubicle), we drive home in a box, then we sit in front of our box TV (and if weâ€™re really doing well in life itâ€™s actually more of a flat rectangle), we throw a box dinner in the microwave and then go hop in our box bed for sleep. This cycle continues day after day, week after week. Some may try to vary the routine or change their state of mind by drinking an alcoholic beverage or eating tons of sugar, but this will never give them the feeling of well-being that good health and fitness can provide. There is just no way that an overweight body which is oxygen-deprived can be happy. No wonder we are a country of fat, exhausted, and depressed people. WE HAVE TO BREAK OUT OF OUR BOXES! Oh I have had my own moments of being fat, exhausted, or depressed. At times I would be out of breath just going up 14 stairs to the second floor of my home. How depressing is that? Well, I didnâ€™t remain in that condition forever, and I much prefer my life now - fit, energized, and happy. Believe it or not, a large part of the answer to my troubles was discovered with kettlebells and the multiple health benefits they provide. Not Your Average Exercise There is no other exercise out there that tones your body like kettlebells do. They provide a unique combination of strength and cardio exercise to build endurance and stamina like no other workout. It is hard not to feel good when your body is being pumped full of oxygen and you are using muscles like they were meant to be used. I dare you to come to one of my classes and then tell me youâ€™re depressed afterwards - itâ€™s simply not possible! I have exercised my entire life but I have never felt so fully alive until I started working out with kettlebells. I tried the gym, but I didnâ€™t find what I was looking for. The treadmill did nothing for me and was boring. I lifted weights but noticed no change in my muscles. I began lifting more but my muscles were still nowhere to be found, and it certainly was not helping my back pain or energy level. Now understand, Iâ€™m not trying to knock the gymâ€¦ but for me it just wasnâ€™t the right answer, and I know I am not the only one out there with the same story. I started working with the kettlebell in November and by December my back pain was gone and I felt more energetic than I had in years. I continued my routine and soon I was getting muscles all over. My abdominals were stronger than I could ever imagine. I could see and feel the fat melting away. My body became strong, supported, and erect, not the floppy mess that it was. I am now able to use my body to the fullest, and my energy is through the roof. This allows me to see my chiropractic patients until 6:15 at night and then I teach a kettlebell class for an hour, four nights a week. I have more energy now at 40 than when I was in my twenties. Results in the Real World Tiffany is my 20-year-old receptionist and is very fit. She usually goes to the gym five nights a week and works out for two or more hours. She heard the buzz about kettlebells and their butt-kicking potential but was very skeptical -- they looked too simple and unassuming. After all, she had a trainer at her gym who would put her through what was supposed to be a gut-wrenching workout â€“ one that would leave her â€˜feeling the burnâ€™. But afterwards she felt no increase in energy and wasnâ€™t even sore. She then took my hour-long kettlebell class and said she had never worked out so hard in her life. She realized that she had used muscles for the first time that she never even knew existed. Putting a load on your muscles over time builds stamina and endurance. The body is now able to tolerate activities of daily living with ease. Instead of lumbering up the stairs and being out of breath you will be able to run up them with energy to spare. The ballistic nature of kettlebells is what gives you the power, strength, and stamina to get through your day. To raise the kettlebell over your head repeatedly you have to use all your muscles and cardiovascular endurance. 15-20 minutes a day is all you need to give your body an amazing workout. Even if you begin with five minutes of swings a day you will start to feel changes in your body. I have a woman in my class in her early 60â€™s named Connie. She has never been able to do a sit-up. Never, not even as a child. She is now able to do sit-ups because she has strengthened her abs and entire body doing nothing more than swings and snatches. Pretty powerful! It was after one of my classes she got pulled over by the police for speeding. She was so excited that she could do a sit-up that she didnâ€™t realize how fast she was going. Itâ€™s energizing to have Connie in class because she keeps challenging her body to improve. She will line up three different sizes of kettlebells and will start with the heaviest one. If her form wavers she moves to the next smaller size. She is now using her body as it was meant to be used. As she keeps up the work she will be stronger and more fit than she has ever been. A Meditative Workout As demanding as it may be, a kettlebell workout has a meditative quality to it, allowing the mind to become quiet and calm. When I am snatching the 24 kg bell I am focusing on nothing other than doing it with proper form. I focus on my breathing, my core, and my squatting position. There are no thoughts about whatâ€™s for dinner, the dirty laundry, unopened mail or tomorrowâ€™s schedule. All of your attention is on the bell and your body. Your mind is clear and focused. Most of us have that awful monkey-chatter going on in our head. â€œIâ€™m too fat, Iâ€™m ugly, I donâ€™t make enough money, my life sucks.â€ In a kettlebell class your mind is clear for at least 15-20 minutes as oxygen is pumping through your body, and you are feeling more powerful than you thought you could be. Can you remember the last time you felt that? It may seem minor as you sit there reading about it, but itâ€™s powerful to experience and begins paving a path that can quickly bring benefits to many aspects of your life. Are Kettlebells For You? You may be wondering if kettlebells can work for you. Start by thinking about exercise programs or products you have tried in the past. Now consider the characteristics and benefits of kettlebells and decide for yourself. 1. They are easy to use. You donâ€™t have to add weight onto a machine or change elastic bands. You donâ€™t have to know how to dance or have rhythm. Once you have learned the correct technique for two simple moves - the â€˜snatchâ€™ and the â€˜swingâ€™ - you are ready to go. There is not a big learning curve. 2. They can be used anywhere. Kettlebell exercise requires very little space. I started working out in a hallway near my living room, which was a very small area. I have worked out in my garage, the parking lot at my office, in my yard, and in a hotel room. Kettlebells are small enough to take anywhere and you can store yours under your bed, under your desk, behind a door, or in your car. 3. They are effective. You will work on your cardio, strength, and flexibility in just 15-20 minutes a day. Most of us who worked out in the gym are used to isolating muscles. When doing a bicep curl you use the bicep only and no other muscle. Thatâ€™s why it takes so long to do all the exercises in a gym. With kettlebells you use all the muscles in your body to perform the exercises. There are no separate exercises because the butt, abs, legs, and arms all get worked at the same time. 4. They are challenging and fun. People stop going to the gym because it gets old. I usually will stop an exercise six months after I start because I get bored and I donâ€™t get the changes I expected. I have been doing kettlebells four times per week for a year and I havenâ€™t gotten bored yet. There are so many exercise choices that you never lose interest. Figure eights, cleans, clean and jerk, hot potato, lungesâ€¦ the list goes on. If an exercise is fun, gives you results and isnâ€™t time consuming you will stick with it. That exercise is kettlebells. 5. They will strengthen your weak or strained areas. Iâ€™m a Chiropractor, and recognize that kettlebells strengthened my spine and core so that I no longer have back pain. I tried pilates, yoga, weight lifting, treadmill, elliptical, bicycle, walking and aerobics --all of them worsened my pain. With kettlebells I am now pain-free. I have clients with shoulder pain, hip pain, back pain, and neck pain. Many of my patients have been to multiple physical therapists, chiropractors, massage therapists, acupuncturists some with minimal change in their pain. All have experienced improvement by using kettlebells. I got my Russian Kettlebell Certification (RKC), not just to teach the average person, but to help my patients when they had no quality of life due to pain and weakness. It warms my heart when I see someoneâ€™s life start to change. 6. They will save you money. Iâ€™m not talking about the price of the kettlebell. I am talking about the money you will save on doctor bills. When I injured my back there was an entire year when I was being seen 3-4 times per week for chiropractic adjustments, 2-3 times a month for acupuncture and twice a month for massage. That sure adds up. The kettlebell price is also very reasonable considering it will last a lifetime â€“ you canâ€™t wear them out! 7. They will help you break out of the box! They will prevent you from being a typical American. You will no longer be able to sit at your desk for longer than 20 minutes because you will notice how strange it feels not to move. You will begin to eat better because you will take more pride in your body. When you are pushing your body to new limits it begins to naturally crave different sources of fuel. You will be fit, energized and happy because your body will be functioning at a higher level. The Power to Break Out of Your Box How can kettlebells change your life? They will give you power. Physically you will be stronger than you ever imagined. But you will also be amazed at the other changes in your life. I have become more powerful in all areas of my life. My business is better, my interactions with others have improved, my whole outlook on life is better. I have a sense of confidence and know I can do anything I want to. Bring on whatever life has to offerâ€¦because Iâ€™m ready. Kettlebells have given me this power. I want you to experience these same changes for yourself. Itâ€™s time to pick up your kettlebell now and stop being the average American! Disclaimer: The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. Consult with your physician before starting any exercise program.About The Author:Dr. Wendy M. Schauer, DC, RKC, FICPA, is the President of Community Chiropractic, PS and Co-Founder of Abundant Fitness Center, PS in Olympia, Washington. Dr. Wendy is available for speaking engagements as well as radio and television interviews. She can be reached via her website http://www.AbundantFitnessCenter.com or by phone at 360.556.6633.

2007-03-15T01:11:00.000-07:00

Yoga For Computer Users

By Sachin
Many computer users around the world face the problem of back pain. Having your back against the wall usually means you're in trouble. But for certain yoga positions, having your back firmly against a wall will aid health.In Hatha Yoga, the practitioner forms what Swami Gitananda calls body geometry--triangles, straight lines, circles and parallel lines. When you do a posture, always stretch your body to its utmost limit and then hold it there for a slow count of 10, gradually building up the time, until each posture can be maintained for 30 seconds. Holding a posture is essential to yoga because it gives the body a chance to settle into the stretch and loosen up. Then each time you stretch it will be just that little bit farther. Many of the sideways, or lateral, stretches in Hatha Yoga require that the body face forward, with hips level and back and spine tilting neither forward nor back. Beginners tend to lean forward to increase the stretch. But leaning forward is wrong and will actually detract from benefits and possibly cause harm. To perform these stretches properly, make sure to keep your spine firmly against a wall. The wall acts as a prop. Even those who have practiced yoga may find that they cannot bend as far as they thought they could when they do the postures properly. The extra time spent in forming careful postures will pay off: Your body will gain excellent flexibility and strength.Some of the useful asanas are:The Diamond Posture (Vajrasana)Kneel on a thick carpet or blanket with your knees close together. Sit back on your heels and stretch up from your hips, balancing your head well so that a line drawn through ear, shoulder, elbow and hip would be straight. You should sit up in this posture for greatest benefits.The Locust (Salabhasana)Most yoga students are familiar with this posture. Lie flat, face down, chin on floor. Make your hands into fists and push them either under your thighs to help the lift, or place them alongside your body. Exhale and lift legs from your hips, tightening your buttocks and stretching your legs up and back. Hold position for as long as possible, exhale, return to starting posture and repeat.The Dog Stretch (Adho mukha svanasana) Lie face down, legs stretched back, buttocks tightened and knees pulled back. Place hands just below shoulders, exhale and lift head, then chest, shoulders and torso, pushing down from your pelvis and straightening your arms. From the back of your head to your tailbone, your body should be curved back. Push shoulders back and down. Push head back more. Stay like this as long as possible with normal breathing. Come down very slowly, and relax.The Twist (Bhardwajasana) Kneel on the floor and sit back, bringing both feet to the right of your hips. Straighten your right arm, bring it across your body and turn to the left. Place your hand, palm down under your left knee. Exhale, turn your body more to the left and clasp your right elbow with your left hand, from the back. Turn your head and gaze over your right shoulder. Fold position for a few breaths and then twist and look back over your left shoulder. Shoulders should be at right angles to the body. Come back to starting position and repeat on other side. You should do this posture once every hour if you have lower back pain.

If you would like an introduction to yoga and would like a beginner's program/plan, Leslie Sansone's You Can Do Yoga dvd is a great start. Read the description at myfitness24-7.com

CORE FITNESS

2007-03-14T01:05:00.000-07:00

By Paul Wolbers You rely on your body to get get out of bed, to lift your children, to perform your job and to take you places everyday. If you appreciate what your body does for you, you will provide it with nutritious food, hydrate with water and be sure to add some activity into your day. While our limbs provide mobility, reach and strength it is our body core that provides the basis of each movement. Sedentary lives can cause our body core muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the body core muscles you rely on to perform. What is your body's "Core"? Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core - whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities. Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb. How do you strengthen your Core? There are many exercise routines and products that work the muscles of the body core. Professional trainers create customized routines to enhance an athlete's abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one. The exercises and products developed to strengthen your body core do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly 'feel' the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise. Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core body strength are Pilates and the Swiss ball. Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles. The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance. Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.

2007-02-13T17:51:00.000-08:00

Stretching And Weight Loss

Cecelia Tiemann, D.C.

If you are trying to lose weight, stretching should be part of the process. There is nothing like getting started with weight loss exercises and feeling that dull ache running through your body or feeling sluggish. If you are even slightly overweight, exercising is hard work and it is quite taxing on your body as well as your mind. One way that you can improve the way that exercise affects your body is to stretch before and after each of the workouts that you do. While stretching itself won’t allow you to actually lose weight, it prepares your body for all that is to come later. That’s what you need to take into consideration. Stretch before you get started with your workout. Work on stretching each of your muscle groups and taking all of your joints from the head down through the range of motion, if possible. Relax as you do this and allow for your body to really feel the stretching happening. When this happens, you will fully awaken your body so that it can experience the full benefit of the workout that is to come. In addition, you’ll be able to provide your body with the best protection from injury later on. Once you have safely, slowly and actively stretched each muscle in your body, you can begin your workout. After you have completed your workout, it is time to begin stretching again. Why should you stretch now? The stretching that you do before you workout allows your body to be prepared and to avoid injury. The stretching that you will be doing now helps your body to begin to repair the muscles and also helps you to be less sore tomorrow (lactic acid which can cause soreness is dispersed). By stretching now, you allow your body to cool down and to come to terms what the routine that you just did, already starting to heal. Stretching in this manner allows you to feel good before, during and after your workout. Not only do you get more from that workout because you did the stretching, but you also keep yourself from being hurt along the way. This optimizes your workout and leaves you encouraged and motivated to continue working out in the days ahead. Its a good thing since this will also optimize your weight loss program. Its a great vicious cycle, for once, the more you optimize your workout, the more weight loss you will experience, not to mention the emotional and psychological rewards! Visit our exercise DVD store at myfitness24-7.com and choose some of the fun exercise and stretching programs. You might as well have fun in the process of exercising and losing weight.

2007-02-08T04:05:00.000-08:00

Me and Pilates, So What’s The Deal?
By C. Tiemann, D.C.

I first read about Pilates in a magazine article in 1995. What caught my attention to this form of exercise was the promise of stretching, lengthening and firming muscles. To me that meant body shaping and better posture. In those days, it was difficult to find videos
and clubs that offered the exercise. I finally found a trainer and former dancer that had just moved into the area and had learned Pilates in New York. Within six weeks my body was noticeably leaner and shapelier. What amazed me the most was the muscular strength and coordination I had also developed. I was significantly stronger, yet my muscles were leaner. I found myself doing heavy work around the house, just because I could.
It also seemed that I had become acutely aware of how my body moved, what muscles I was recruiting and best of all, whether I was moving correctly to prevent injury.
I was using correct biomechanics in all my movements throughout the day.

In 1997 I was involved in a serious auto accident which resulted in damage to all the discs in my lower back and a nerve in my right leg. I looked for a physical therapist that was trained in Pilates and could not find one. While I found one that knew about Pilates, she was not as knowledgeable as the trainer I had workout with in 1995. Since I was not successful this time at finding another Pilates trainer, I ordered videos from the Physicalmind Institute which was located in New Mexico at that time (it is now in New York). With the help of books, videos and what I had learned previously, I performed the Pilates exercises. Again, the exercises did their magic and I was able to finally rehabilitate myself from the injuries.

While Pilates is a fantastic form of exercise, I do not work up a sweat and need to add cardiovascular exercises to my exercise program such as brisk walking, Tae Bo, circuit training, etc.

If you embark on an exercise program and are thinking of Pilates, this is a great choice and I highly recommend it. However, mix in another more dynamic form of cardiovascular exercise such as aerobics, kickboxing or dancing. If you have any injuries or a physical condition, seek professional advice before beginning any exercise program.
Today’s healthcare professionals are familiar with Pilates and will often prescribe it for rehabilitation of musculoskeletal conditions.

There are now many Pilates DVDs where you can learn the exercises and get a good workout. These are available at myfitness24-7.com and you can click here http://www.myfitness24-7.com/category/155411 to view these.

2007-02-06T06:55:00.000-08:00

GET ENERGIZED BY DOING NOTHING

This is not a typo. According to Paul Chek from the C.H.E.K Institute, you can actually become as strong as an oak tree by doing “nothing”. In his book, How to Eat, Move and Be Healthy! Paul discusses Yiquan and the Nature of Energy – The fine art of doing nothing and achieving everything as described by Master Fong Ha, famous Tai Chi and Qigong expert. Paul explains that “aging can be seen ultimately as a decline in the life force of vitality, with death the end point of this decline, and since disciplines like Yiquan (standing meditation) work directly to cultivate vitality, they might well prove to be among the most valuable resources available to us as we strive for the longest, most vital lives possible.” Yiquan or standing meditation does not require any special equipment and can be performed anywhere. It is very simple to do. Following are the instructions:

1. Stand with good posture with your knees unlocked, feet parallel to each other and about hip width apart.
2. Comfortably lengthen your spine to make yourself taller. (Do this by drawing your belly button toward your spine, tuck your chin slightly, relax the shoulders and arms and let the shoulders roll back slightly instead of forward.)
3. Check to see that you are correctly positioned with your ear, shoulder, hip joint, knee and ankle should line up when viewed from the side.
4. You should feel balanced on both feet.
5. Check to see that your tongue is resting on the roof of your mouth just behind your front teeth. (You can confirm this by swallowing as the tongue will go where it belongs.) Keep the tongue relaxed at all times.
6. Let your arms hang at your side. Make sure they are completely relaxed.
7. Now, pretend that you are holding a big bubble (full of life force/energy) about the size of a basketball right in front of your lower abdomen/pelvis region. You should feel and imagine the big bubble being half in and half out of your body.
8. Change the size and location of the bubble moving it up and down the body to wherever you like, remembering to keep half the bubble in your body.
9. During this standing meditation breathe in through your nose and out through your nose or mouth. Breathe deep, slow, rhythmical and relaxed, never forced.
10. Make sure that when breathing your belly expands as you breathe in, allowing your diaphragm room to drop down and pull air into the bottom of your lungs.

You will find that as you are doing “nothing” your mind will wander. You will find yourself thinking about many things in your life especially the stressors. Stay relaxed and simply observe these thoughts as if you were watching a movie. Each time one of these thoughts presents itself, gently guide your mind back to that quiet place. If your mind does not want to cooperate, count your breaths so you can focus on something that is not stressful. This will allow you to expand, get lighter, have deeper and more relaxed breathing and feel energized.

Should your body get tired of standing while doing “nothing”, you can sit and continue the meditation but continue to stay aligned as before. Stand up again when you feel rested. Strive to do “nothing” for 30 minutes a day. An hour a day is even better.
Most people have reported some of these changes after doing “nothing” for 100 hours (over a period of time):

o Improved sense of awareness
o Improved mental clarity
o Improved energy
o Improved athletic ability
o Disappearance of chronic ailments
o Tighter and more youthful looking skin
o Brighter eyes
o An increased ability to sense other people’s feelings and thoughts.

You might shake. When doing “nothing” correctly, your body will increase its Chi (energy) reserves. It is believed that this is life force energy and it contains all the wisdom and knowledge in the Universe. As Chi builds in your body, it will find areas where you have blockages to Chi flow and will try to work through the resistance. This is when you might experience shaking in your body. You might feel shaking in your leg, lower back, your shoulder or arm, maybe even an internal organ(s). You must not let this frighten you because this means your body is healing, getting stronger and more complete so your soul can express itself through a more perfect body. Can you believe it, all this from doing “nothing”! So, the next time you are feeling stressed, burned out and don’t feel like working out at all----do “nothing”.