Holiday Nut 101

Hello Followers ,

Lets just take the time to discuss important things to keep in mind over the holidays , in regards to Nutrition .  Yes for sure with all the Fantastic holiday meals with loved ones , variety is not generally an issue .
However Moderation , as well as Balance can be unrealized . So while relishing in Family and Friends during the holidays , lets not forget about our goals and keep on track to the finish line.

NO TRYING , ONLY DOING!!

Mantra For Thought

  Impossible is two letters to long........IMPOSSIBLE !!!

Remembrance

In Flanders Fields 

By: Lieutenant Colonel John McCrae, MD (1872-1918) 

Canadian Army

In Flanders Fields the poppies blow 

Between the crosses row on row, 

That mark our place; and in the sky 

The larks, still bravely singing, fly 

Scarce heard amid the guns below.

We are the Dead. Short days ago 

We lived, felt dawn, saw sunset glow, 

Loved and were loved, and now we lie 

In Flanders fields.

Take up our quarrel with the foe: 

To you from failing hands we throw 

The torch; be yours to hold it high. 

If ye break faith with us who die 

We shall not sleep, though poppies grow 

In Flanders fields.

Mantra For Thought

Your Potential Should Be Based Upon The Emotions Received By The Actions You Make , Not By The Reactions Of Your Social Influence!

Smashed!!

Great News
                   KC while at the gym , on Wednesday October 31 2012 crushed two of his personal and physical goals. I am very proud of KC and he should be proud as well , he has come far in a small period of time . Even though  the journey is only just beginning I'm positive you are gonna go above and beyond your own expectations.

13 Steps Walking on Hands - Accomplished 36 Steps WOW!

Bench Press 1.5x BW - Accomplished This 5x SUPER!

Keep Up The Superior Work KC

Front Squat Technique

Hello followers;
      Today we are gonna touch base on the Front Squat Technique , and keep in mind use little or no weight until you get proper technique down , thus saving yourself from injury as well as it is a good idea when getting into weighted front squats to have a spotter or trainer with you.

 The Front Squat Setup. Like with Back Squats, your body is supposed to hold the bar not your hands. On Front Squats this means you should keep your chest up at all times so your shoulders support the barbell, not your wrists. If you try to support the weight with your hands, it will hurt. Chest up, elbows high, open hands. Don't hesitate stretching your wrists and triceps if you lack flexibility.

• Foot Stance. Stance should be slightly wider than on the low bar Back Squat. Start with shoulder-with stance, go a bit wider.
• Toes Out. How much depends on your foot stance, but they should always point in the same direction as your knees. So 30-45° out.
• Chest Up. Put your chest forward and lift it up. This gives the bar a solid base to sit on & makes it impossible to round your upper-back.
• Tighten Lats. You can't tighten your upper-back on Front Squats like on Squats. However you can tighten your lats: spread them.
• Look Forward. Up is bad for your neck, down will make your lower back round. Look forward, fix a point in front of you.
• Bar Position. Behind your clavicles and close to your throat. Coughing is possible and clavicles may hurt. Front Squat more, you'll adapt.
• Hands Open. Your shoulders support the weight, not your hands. Open your hands, relax them. Three fingers under the bar is okay.( In the video below I am demonstrating a modified cross arm grip the his grip is a lot harder to keep your elbows up so I recommend using the front clean grip see pic 1.5)
• Elbows Up. Put your elbows up with your upper-arms almost parallel to the floor so the weight doesn't end up hurting your wrists.
• Elbow In. Push your elbows toward each other during the Front Squat. This will be easier on your wrists.

Check out my video below , any comments or concerns please message me.

"Run Well My Friends!"

Pic 1.5 :  Front Clean Grip / Cross Arm Grip

http://stronglifts.com/how-to-front-squat-with-proper-technique/

Client Trainer Update

Proud to say that KC has made great bounds in the right direction towards his goals. He has toned up sculpture like and has shown quite an overall gain in strength & endurance.
With KC's permission here are some of his numbers:

Weight: 114.8 lbs
BMI: 20.3 (Body Mass Index)
Fat%: 9.1%
Fat Mass: 10.4 lbs
FFM: 104.4 lbs (Fat Free Mass)

"These are great results and I'm sure we will see more in the near future; Keep up the great work KC!!"

here is a section of what we have coming up to look forward to with the addition of some Boot Camp Basics and Spartan workouts guaranteed to bring huge results.

TRX...It Works!!

TRX a name heard from gyms and exercise gurus a like, has been busy building a strong reputation as an effective exercise regiment to Build Muscle, Strength & Endurance, using your bodyweight and of course the TRX.
Lets rewind a little, Randy Hetrick ; after graduating from college at USC, spent 14 years serving as a Navy SEAL commando.`` A dirty little secret,`` says Randy `` is that all SEALs learn how to sew in order to maintain and repair gear.`` Early in his career, Randy used his sewing skills to customize and modify gear. On one deployment, Randy used his sewing abilities to bear on a nagging problem : How to stay mission fit on the road.
Experimenting with an old jiu-jitsu belt and some surplus parachute webbing, hung his handmade contraption over a door and discovered the endless versatility of the tool he had created. Suddenly he was doing rows, pull ups, presses, curls, shoulder raises, flys, pull overs, tricep extensions and a host of other exercises. Thus the TRX Suspension Training was created.
Myself and my fellow classmates were lucky enough to get to endure a demo class thanks to JM at Goodlife, and let me tell you for those who would look at the TRX and think to themselves`` I wont get to my goals using silly straps`` I have two words for you ``TRY IT`` and you will be amazed!.
Giving you the ability to experience fitness options that provide fun, new opportunity, and allows you to gain control of postural muscles that will ultimately aid you from chronic pain due to postural misaliningment. Routines can be slowed down, sped up, and progressed to provide appropriately challenging workouts for all.

``I highly recommend that you try TRX Suspension Training for yourself`` .

http://www.trxtraining.com/

http://www.youtube.com/watch?v=Gagl23KZs0U

Target Heart Rate.....Why Not?

We have all heard about the use of Target Heart Rate(THR) in exercise programs, however only a select few actually utilize it.
For those of you who do not know how to calculate your THR here is the procedure:

• 220 - AGE = MHR / Max Heart Rate      ( Eg: 220 - 32 = 188 )
• You will need to take your Resting Heart Rate / RHR (Eg: 62)
• Then you subtract your RHR from your MHR = your HRR / Heart Rate Reserve (Eg:188-62=126)
• To get your Low Range THR Take your (HRR x .5 [50%]) + RHR = LHR (Eg:(126 x .5) + 62 =125
• To get your High Range THR take your (HRR x .85 [85%]) + RHR = HHR (Eg:(126x.85)+62=169
• Thus making your THR 125 bpm - 169 bpm

Now that we are all on the same page, back to the question at hand. Myself I feel it is very beneficial to utilize your THR, heart rate being your internal intensity scale why wouldn't you use it. Using your HR appropriately will strengthen your heart aiding in better circulation and respiration in the end aiding you efficiently to get you to your goals.

Understandably this is only my opinion, if you have any discrepancies or arguments to this please comment 

otherwise here is a great link to check out on this and other topics.

"Run Well My Friends".

http://www.livestrong.com/article/437319-what-are-the-benefits-of-exercising-at-the-target-heart-rate/

Anchor Speaks Out

LA CROSSE, WI -- Jennifer Livingston, a local news anchor in La Crosse, Wisconsin, calls out viewer as a "bully" on the air.

In a YouTube video that is very likely to go viral, and spur more debate about the issues of obesity and bullying in our society, a television news anchor is making a statement. A viewer wrote to Jennifer Livingston of WKBT-TV: "I was surprised indeed to witness that your physical condition hasn't improved for many years," wrote the viewer, who said Livingston was not a "suitable example" for young girls. "I leave you this note hoping that you'll reconsider your responsibility as a local public personality to present and promote a healthy lifestyle."

Livingston addressed her bully on-air Tuesday, the comment made by her message by saying that she has received words of support from "hundreds" of people and that the response has been "truly inspiring." She said that bullying scared her as the mother of three daughters. "If you are at home and you are talking about the fat news lady, guess what?" she said. "Your children are probably going to go to school and call someone fat."

The online site Jezebel.com called Livingston's response "the best thing you'll see all day." The site's author goes on to say, "Fatphobia is rampant, and fatshaming is, somehow, the one acceptable form of bigotry we have in this society." 

Myself I feel the best and strongest comment out of the whole video is to all children watching  "Do not let your self -worth be defined by Bully's". I agree with this comment if we all Teach our youth Kindness, and compassion maybe bullying would not be as much as a threat as it has become.

What do you think of the viewer's email? What about the news anchor's on-air response? 

Barefoot Or Not?

For years upon years shoe companies have been saying they have created the ideal shoe for customers to purchase for running , however after reading even just a few short paragraphs from Christopher McDougall's Best Selling Novel "Born To Run" that may not be the case stating that we were created for running and that the more we put on our feet the more damage we actually may be causing by weakening our feet.
Now I don't want to quote the entire novel but for sure encourage you to read it yourself or at least look into what Christopher's message was and see what you take away from it .
Run on my friends..:)

http://www.youtube.com/watch?v=Xv4Se5ka9Pk&feature=player_embedded

Client Trainer Cont'd

Review time it is , and impressed am I .
KC has made great accomplishments and steps towards his goals , In the Fit Tests in comparison to last module KC has improved in almost every test . Although KC is doing fantastic he still needs to improve his nutritional intake and plans to work harder on this to maximize his gains entirely, and I fully believe he can do so GO KC GO!!!

Below I have included a Chart on KC's Progress so my followers can be as happy for him as I am !

The Glycemic Breakdown

Th e Glycemic Index is a number that represents the rate at which the food enters the blood stream. The number is obtained after monitoring someones blood sugar after 50 grams of food is eaten, then that number is compared to pure glucosewhich is given a number of one hundred.
EG;

125---High Fructose Corn Syrup
-
109---Jasmine Rice
-
103---Dates
100--- GLUCOSE---------
95---Baguette
-
92---Corn Flakes
-
-
87---White Rice, Baked Potato
-
-
75---Pumpkin, Popcorn
69---Special K
60---Corn, Bran Muffins, Pizza
51--- Mango, Brown Rice
43---Muesli, Sweet Potato, Pumpernickel Bread
38---Premium Ice Cream,Yams
33---Skim Milk
31---Whole Milk,Lentils
22---Cherries, Grapefruit, Barley
15---Walnuts
10---Broccoli, Cabbage, Lettuce, Mushrooms, Onions, Red Peppers
6---Hummus

for more information on this and other healthy dieting or living please visit:
 http://www.raystrand.com/healthy-lifestyles.asp

Extreme Fit

On June 15 our Medix PFC class was instructed to bring to class a ten pound weight be it a medicine ball , weight plate etc so myself and two other fellow students JC,and SS did just that . Now you might be asking what it was for well I will tell you it was for what I call the most physical and eye opening Fit Test I have ever endured. We were all taken over to a local high school 400 meter track and holding the ten pounds to our front we were to do walking lunges around the entire track . Sounds easy right! I tell you it is not it truly shows you where you stand in the fit market. After feeling the burn so soon in the challenge the sweat and grunting started pretty quick and at the half way point my lower lumbar was putting myself through so much pain I collapsed and had to be humbled by the challenge. However my classmates with screaming and determination finished . This truly has opened my eyes on certain areas I need to work on because yes I will do this challenge again and I will finish . But on this day good strong effort was put out by all of us and we should be proud.

Client Trainer

Over a month ago I was set up with a partner for some Client Trainer experience. I was introduced to KM (coded for confidentiality ) and for the most part it has been a decent experience , KM has been NS (no show) for a few sessions which places tension between us but when he is there he does put some positive effort into everything he does and I have seen some progress already . Three weeks ago I was given the opportunity to team up with another Client KC who so far has proved to be a highly motivated , driven man with great positivity and am looking forward to seeing great things from both my clients over the next few months.
EG: Client Training

Cleans makes you a better lifter
Even the most serious lifters in today's gyms rarely attempt exercises more complex than squats, deadlifts, and bench presses — all of which are great exercises for strength and size development. But adding power cleans to your programs can make you better at those lifts.

"When you build explosive strength, you train the muscles to more readily activate the higher-threshold motor units," says author, coach, and neurophysiology Chad Waterbury. "The best bench pressers in the world have tons of explosive strength. If you've ever watched a world-champion bench presser train, you'll notice how fast the barbell accelerates compared to the lesser mortals."

You'll also develop better balance and coordination, improving your form on front squats and other classic muscle-building exercises.

http://www.youtube.com/watch?v=ePdfXwyjyHw&feature=related

Psychological Skills Training

Psychological Skills Training (PST) has brought its self to the forefront in any sports training and is now starting to be recognized as one of the founding factors in training of any athletes or clients. The four most prominent methods used by athletes and pushed by coaches would be : Goal Setting , Self Talk , Mental Imagery and Mental rehearsal , and Relaxation. Studies and some coaches say that PST can attribute to 50-90% of the athletes performance.

Links regarding PST

http://www.athletics-training.com/articles/sports-psychology.html

http://www.brianmac.co.uk/articles/article001.htm

http://www.bodybuilding.com/fun/psychological-skills-training.htm

LOGO

                           

This is a possible logo give me some hits on likes or dislikes a big thank you in advance!!!

SLOME (Science , London , Oxford , Middlesex , Elgin ) was a great sucess yesterday with an outstanding 2, 500 students from different schools ranging from grades 7-12 all blessing us with the opportunity to speak to them about Fitness Science and Technology.
We had interesting and challenging competitions for the students including a Bicycle Power Test , and a Push Up Competition.
All competitors were good sports and gave it their all and deserve a big GREAT WORK!!
Results are as followed:

Push Up Competition;
Males: Aaron ( Catholic Central High School ) 69 pushups
Females: Kassidy ( Northridge Public School ) 55 pushups

Bicycle Power Test; (PP= Peak Power   AP= Average Power)
Ryan ( St Josephs Public School ) PP= 5.9w/kg    AP= 3.6w/kg
Abbey  ( St Marys Choir Public School ) PP= 6.6w/kg    AP= 4.58w/kg
Delaney ( Catholic Central High School ) PP= 5.5w/kg     AP= 3.6w/kg
Sarah ( Regina Mundi Collegiate ) PP= 7.4w/kg    AP= 4.7w/kg
Brady ( Medway High School ) PP= 10.3w/kg     AP= 7.0w/kg

Great Job To All Competitors!!!!

Looking forward to joining my fellow Medix Students in showing off what we are made of at SLOME tomorrow at the Western Fair Grounds . of course P.F.C. will take the show !!!