Old Men's Gym

Who Says P.E.'s Not Important?

2011-08-31T14:37:00.001-07:00

Most Effective Ab Exercise According to The Journal of Orthopaedic and Sports Physical Therapy

2011-06-02T14:26:00.000-07:00

The combination swiss ball pike and roll-out.

"If someone was looking at one exercise and wanted to make sure he was getting the most abdominal work done in a way that makes him look better and function better," says trainer Nick Tumminello, "this is the exercise to do."

It is not a sit up or a crunch -- or even a variable of either. It's called a combination swiss ball pike and roll-out.

Here's the video, courtesy of Nick Tumminello:

To start the pike/roll-out, simply hold yourself in a pushup position with your feet on a swiss ball. (To make the exercise easier, move the swiss ball towards your belly button)

With your body in a plank (straight) position, keep your legs straight and push your hips towards the ceiling while keeping your back flat.

Straighten your hips and come back to the start position.

Push your body backwards on the ball until your arms are fully extended in front of you and your legs are fully extended behind you.

Why does this work so well? As the Journal of Orthopaedic and Sports Physical Therapy states:

"The roll-out and pike were the most effective exercises in activating upper and lower rectus abdominis, external and internal obliques, and latissimus dorsi muscles, while minimizing lumbar paraspinals and rectus femoris activity."

Translation: The exercise forces your abdominals to work the hardest while your lower back and hip flexors -- areas that can take over in other traditional ab exercises -- are almost completely left out. So, while a crunch works your abs but only with help from other areas, the roll-out pike isolates your abs much more effectively.

And REMEMBER!
Health and fitness extends to proper nutrition, adequate sleep and exercise. They are all vital components of a healthy lifestyle. Unfortunately though, we are in pretty sad shape when it comes to actually consuming the nutrients that our bodies really need. For information on more energy & better immunity check out EVPreventionFacts.com

SOURCES:
EVPreventionFacts.com
Journal of Orthopaedic and Sports Physical Therapy
Nick Tumminello
http://www.thepostgame.com/blog/training-day/201105/single-best-ab-exercise-and-its-not-crunch

11 Foods for Faster, Easier Weight Loss

2011-05-31T22:41:00.000-07:00

1) Yogurt Mmmm. This creamy, tangy snack is loaded with calcium -- and studies show that calcium may curtail weight gain by hindering the absorption of fat in the small intestine.

2) Eggs Turn breakfast into a fat-burning morning boost by skipping the stack of pancakes and feasting on a couple of eggs instead. According to a study, huevos beat out carbs when it came to helping folks feel full longer and helping them beat back snack attacks later in the day.

3) Pistachios Nuts may be high in fat, but it's the healthful unsaturated kind of fat found in pistachios. And like all nuts, pistachios offer lots of hunger-curbing protein and fiber. All of these qualities together explain why adding pistachios to the diet helped dieters in a study curb their appetites and lose more weight.

4) Grapefruit Of all the foods rumored to boost weight loss, grapefruit is likely the most famous. And research confirms that this fruit's get-slim celebrity status is for real. One study in particular revealed that eating half a grapefruit before each meal helped dieters shed more pounds than people who skipped the tart appetizer.

5) Avocado This green goddess of heavenly, creamy taste can help you whittle your waist. It's true! Researchers suspect that the unsaturated fat in avocados may ratchet up body levels of the hunger-halting hormone called leptin -- a hormone that lets your brain know that you're full, so you stop eating.

6) Mushrooms If you want to try an easy and tasty calorie-cutting trick, then replace the meat in your favorite recipes with mushrooms. You'll automatically cut about 420 calories out of a meal, partly because you'll skip all the belly-padding saturated fat contained in meat.

7) Olive Oil This rich-tasting oil found in salad dressings and marinades contains a hunger-busting monounsaturated fat called oleic acid -- which triggers a complicated process in the gut that ultimately tells your brain you're full and makes you want to stop eating.

8) Whole Grains Ready to trade your belly bulge for a flat tummy? Then toss your refined grains into the garbage, and eat more whole grains instead. Research shows this one move can help whittle your middle. We're talking brown rice, quinoa, steel-cut oats, whole-grain cereal, and 100% whole-wheat bread and pasta.

9) Red Pepper Add some heat to your meals and you'll boost not only the taste but also the effectiveness of your weight loss diet. A dash of cayenne pepper or some diced jalapeno or red peppers will do the trick. They all contain capsaicin -- the heat-inducing compound in red peppers that, according to research, tamps down appetite and curbs food intake later in the day.

10) Fava Beans Creamy and hearty, fava beans are a lean protein source bursting with flavonoids. And in a 14-year study, these special antioxidants were shown to help hinder the accumulation of extra belly fat.

11) Rice w/ Veggies Adding some high-fiber vegetables like broccoli, carrots, and kale to your rice will obviously help lower the calorie count. But not only that. Adding veggies to rice at lunchtime appears to slow stomach emptying, according to research. The end result? You feel full longer. In fact, people in a study ate much less at dinner when they added veggies to their rice at lunch.

Source: Yahoo Food Articles

Tammy van Wisse Breaks the World Record! Melaleuca Access Bar helps helps marathon swimmer!

2011-02-12T14:11:00.000-08:00

Asthma and How to Combat It

2010-07-08T20:35:00.000-07:00

Asthma is a debilitating disease that affects the lungs and can last throughout one's life.
Asthma is now the most common condition in the developed world, and things aren’t getting any better.

The problem is that the lungs are very sensitive organs that eagerly absorb inhaled air to pick up all the oxygen that they can. In the process, lungs also absorb any particles in the air straight into their tissues. You may not be surprised to learn that the air indoors is filled with all kinds of particles that can cause damage to the lung tissue.

High on the list are VOC particles produced from outgassing.

Outgassing: Household cleaners, laundry detergent, bleaches, personal care products and many other things release particles (also called" exhaling") even from inside closed containers. That is outgassing.
VOCs (Volatile Organic Compounds) and other fume particles can come from home cleaning products, laundry detergents, fabric softeners, bleach, ammonia and paint (to name just a few things).

Studies done in Australia and Europe that link asthma to common household cleaners, especially bleach. Window cleaners, air fresheners, and disinfectants were also pinpointed.

Fortunately there are things you can do to make your home safer and hopefully asthma-free.

First, be extra careful in choosing cleaners, personal care products and cosmetics. When in doubt, always look at the labels. If there’s a warning sign, it’s there for a reason. Stay away from bleach and try using eco-friendly products, stain-fighting enzymes, and ionized water when possible.

Second, use green construction materials wherever possible. VOC-free paints and varnishes are a must.

*VOCs = Volatile Organic Compounds
For more info on how to go greener and cleaner go here and after you peruse the info . . . click on "request information" near the top.

The 6 Most Unhealthy Foods --> Avoid at All Costs!

2010-05-25T20:12:00.000-07:00

Some people swear by the mantra "everything in moderation," but the truth is, some foods, no matter how good they taste, are better off left alone.
If you need a little motivation to stay away from these most unhealthy foods, consider that four of the 10 leading causes of death in the United States are related to diet (diabetes, heart disease, cancer and stroke). And if you're looking to improve yours, cutting back on these six foods is a great place to start. Want to guess first? Read the hints below.

Hints:

#1 is basically liquid candy.
#2 contains acrylamide, a known carcinogen and neurotoxin.
#3 contains nothing more than refined sugar and flour, artificial flavors and partially hydrogenated oil that's loaded with trans fats.
#4 pertains to a store bought version of something . . . it contains high amounts of trans fats and a host of other unsavory additives. Homemade version? A bit better.
#5 has almost 1,000 milligrams of salt in one small serving.

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Ready for the 6 six things you should delete from your diet? Did you already guess?

1. Soda.
An average can of soda has 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, artificial food colors and sulphites. Diet sodas have the even-more-unhealthy artificial sweeteners. A major part of the problem is that sodas have become a staple in many people's diets. A study in the journal Pediatrics found that 56 percent to 85 percent of children consume at least one soft drink a day, and 20 percent of adolescent males drink four or more sodas a day.
"Parents and health officials need to recognize soft drinks for what they are -- liquid candy -- and do everything they can to return those beverages to their former role as an occasional treat," says the Center for Science in the Public Interest (CSPI), a U.S. consumer group. In fact, CSPI has recently petitioned the Food and Drug Administration (FDA) calling for cigarette-style warnings on soft drinks to warn people of their potential health risks (weight gain, diabetes, tooth decay and more).

You knew it was coming ... French fries contain at least two types of cancer-causing compounds.

2. Potato Chips and French Fries.
These popular snack foods contain acrylamide, a known carcinogen and neurotoxin that is formed when foods are baked or fried at high temperatures. "I estimate that acrylamide causes several thousand cancers per year in Americans," said Clark University research professor Dale Hattis.
When CSPI conducted tests on some popular brands of French fries and chips, they found that the acrylamide in a large order of fast food fries was at least 300 times the amount allowed by the Environmental Protection Agency (EPA) in a glass of water.
"There has long been reason for Americans to eat less greasy French fries and snack chips," said CSPI executive director Michael F. Jacobson. "Acrylamide is yet another reason to eat less of those foods."

An Up-and-Coming Absolute Worst Food ... Don't Try This at Home

This one wasn't popular enough to make the top-six list yet, but it's growing in popularity ... and growing fast. The deep-fried Twinkie, first invented in a Brooklyn restaurant by brothers Clint and Rocky Mullen, is making its rounds to country fairs and carnivals around the country.
Here's how they're made:
• Twinkies are chilled, rolled in flour, dipped in tempura batter and fried for a minute or two.
• The frying process melts the cream center, which becomes infused throughout the cake, giving it a pudding-like texture.
• For the finale, they're sprinkled with powdered sugar and served with chocolate or berry sauce.
If you're not into Twinkies, don't despair. The Mullen brothers also sell deep-fried candy bars--Snickers, 3 Musketeers and Milky Way--to suit even the most discerning tastes.

But that's not all. These foods also contain trans fats, the artery-clogging fat that's been linked to raising bad cholesterol (and lowering the good kind), and increasing the risk of heart disease, diabetes, stroke and cancer.

Doughnuts: A somehow tasty concoction of refined sugar, flour, trans fats and artificial flavors with zero nutritional value.

3. Doughnuts.
Tasty, yes. But break a doughnut down and you'll find nothing more than refined sugar and flour, artificial flavors and partially hydrogenated oil that's loaded with trans fats. They have no redeeming qualities whatsoever.
"When it comes to health, the only thing good about them is the hole," said Carla Wolper, nutritionist at the New York Obesity Research Center.

4. Skip the Pre-Packaged Baked Goods
This category actually includes all varieties of baked goods, including packaged cake and biscuit mixes. What makes these foods so bad is that they almost always contain high amounts of trans fats and a host of other unsavory additives including corn syrup, preservatives and artificial flavors and colors. In fact, commercial baked goods typically contain more trans fats than any other food because not only are they often made with hydrogenated oils, they're fried in them too.
If you're not ready to give up your morning treat just yet, opt for baked goods from your local bakery (which is less likely to use hydrogenated oil for a long shelf-life and is likely to use butter instead of margarine, which typically contains trans fat) or . . . . MAKE THEM YOURSELF!

A hot dog now and then can be reasonably healthy if you seek out a nitrite/nitrate-free variety.

5. Luncheon Meats/Hot Dogs.
Processed meats like these (and others including sausages, bacon, pepperoni and other processed meats) contain a carcinogenic precursor ingredient known as sodium nitrite (sodium nitrate is closely related).
"Sodium nitrite is a dangerous, cancer-causing ingredient that has no place in the human food supply," says nutritionist Mike Adams, author of the Grocery Warning Manual.
And, according to a University of Hawaii study that followed nearly 200,000 people for seven years, people who consumed the most processed meats (hot dogs and sausage) showed a 67 percent increased risk of pancreatic cancer over those who consumed little or no meat products.
Here's some good news: you can find various varieties of nitrite/nitrate-free meats in any health food store.

6. Canned Soup.
Here we're talking about the traditional, canned soups you find in your grocery store. This may come as a surprise, but most canned (and packaged) soups have high levels of trans fats, sodium and artificial preservatives like MSG. Just one cup of canned soup can have almost 1,000 milligrams of salt (and most people eat more than one cup), which is tons considering dietary guidelines recommend consuming no more than 2,400 milligrams for the entire day.
There are healthy options out there, particularly natural, organic brands, but be sure to read the label. The alternative is, of course, to make your own homemade variety.

__________________________________________________________________________________

Sources
Original Article

Reuters July 13, 2005
What's Wrong With Trans Fats?
CSPI Newsroom
Doughnuts Get a Big Zero
Organic Consumers Association
CNN: New Junk Food Fad: Deep-Fried Twinkies

Cross posted @ The Best Nest and at Healthy Mom; Healthy Baby

Hula Hoop - Cirque du Soleil Allegria

2009-01-30T09:20:00.001-08:00

Enjoy the imaginative characters, the talent, the effort and the sheer determination that produces a performance like this one!

This fairy tale-like performance is a perfect example of dance combined with basic PE (fun) skills!!!

Playnormous

2009-01-28T14:10:00.001-08:00

At Playnormous, they are all about getting healthy the fun way! Sound too good to be true? Well, they think they've come up with the magic formula which can help you live a healthier life without getting bored. There are a lot of health sites for kids out there already, so why create Playnormous? Because most of these sites aren't that much fun. And those that are fun usually don't have good information that can help kids get healthier.

You can learn about health AND still have a great time by playing games and watching cool videos. Learning about health doesn't have to be boring. They are a team of great designers, programmers, and health experts. Mix it all together and voila-- you get the Playnormous website where they strive to make health games fun.

This site has been designed for you, but don't forget the Playnormous site can be for anyone that wants to be healthy. Have an adult play a game with you and see how much they actually know about health.

They are working, as the expression goes, " fast and furious" to build the Playnormous site. Keep checking back for more games, additional features like the Monster Mini Builder, our monster worlds, and story contests.

Check it out!

Jump Rope Training

2009-01-09T09:14:00.000-08:00

Ab Work

2008-12-26T19:19:00.000-08:00

Achieving a strong, toned stomach is easier than you think. Spend just five minutes a day on toning your abs and you'll get an amazing middle.
We rounded up five of the most effective tummy toners around. Work three or four of these exercises into your routine (easing them in will minimize soreness). Do the number of reps indicated, resting one minute between moves. The only equipment you will need is a hand towel.

Pike 90
Lie faceup; raise legs until perpendicular to floor, feet flexed. Lower right leg so it hovers 1 or 2 inches off floor and place hands lightly behind head. In this position, do 15 crunches, lifting chest toward ceiling and lowering. Switch legs and repeat.

Crunchy frog
Sit with knees bent, feet flat. Keeping legs together, raise feet several inches and bring knees toward chest. Wrap arms around knees without touching legs. Extend legs and stretch arms to sides, palms forward. Return to wrapped-arm position; repeat. Do 15 reps.

Tornado
Stand with feet hip-width apart, right leg in front of left, right foot turned out. Bend elbows and raise arms out to sides at shoulder level (like goalposts). In one motion, raise right knee to lowered right elbow. Return to start; switch sides and repeat to complete one rep. Do 15 reps.

Corkscrew
Lie faceup. Press legs together and raise them toward ceiling until they're at a 90-degree angle, with knees slightly bent and toes pointed. Raise butt and legs off floor using ab muscles; twist legs slightly to left. Repeat, twisting to right, for one rep. Do 15 reps.

Side arm balance
Start on floor on knees. Lean to left and place left hand on floor under shoulder; extend right arm up and to left, palm down. Straighten right legs out to right with foot on floor, resting on left knee. Hold for 5 breaths. Return to start; switch sides. Repeat twice per side.

Score more amazing toners Self.com/fitness

What Every Parent Should Know About Gym Class

2008-10-10T19:43:00.000-07:00

Twenty years ago, the words "gym class" conjured up a simple image
-- a stern coach leading gray-shirted squadrons through jumping jacks.

Today, that image is antique. Physical education has evolved and grown more diverse. Parents need to become good fitness advocates by heeding the following tips:

Find out what's happening in your child's P.E. class.

Make sure your children actually get some fitness & academic benefit from P.E. class.

Are your kids learning activities, transferable pre-sport or cooperative game skills?

Is the teacher helping them to practice team work and problem solving skills that can help them throughout their lives?

Are they learning skills that help in all eye hand coordination activities?

Are they practicing rhythm or coordination activities that challenge the brain and the body?

Are they working together in both cooperative and friendly competitive activities?

Is the teacher integrating academics into his or her lesson plans? ~~> (hint: Ask the teacher this question directly! He or she will appreciate the opportunity to explain the academic integration of their lesson plans. If it is not, this may positively encourage the teacher to add academic integration into the lesson plans!)

Talk to your kids "Ask them, 'Do you like P.E.?'" advises Susan Kalish, director of the American Running and Fitness Association. "Kids naturally like to exercise and, if your child doesn't enjoy P.E., he's probably not getting much out of it. You should ask him, 'Why don't you like it?' and then you should talk to the instructor."

Support equality Perhaps the world's worst sport is dodgeball, or murderball. In it, a player "kills" another by pelting her with a ball. The least agile players inevitably die early on, and then just sit, embarrassed, on the bleachers. Parents should lobby against such elimination games, advises Judith Young, director of the National Association for Sport and Physical Education. "P.E. teachers," Young says, "need to make gym class comfortable for all children by grading tasks. If you're throwing balls at targets, for instance, let kids stand closer. and move back as they master skill"

Make sure they're active In a 1993 study, Bruce G. Simons-Morton, a researcher at the National Institute of Child Health and Human Development, found that, in an average P.E. class, students were physically active only 8.6 percent of the time.
Simons-Morton advocates an "organized chaos." Classes, he prescribes, should often be split into small groups. A recent study showed that, by making such changes, P.E. teachers were able to increase kids' active time to more than 50 percent. "But it's really hard work for the teacher," he warns.

Promote lifetime sports: Over the past 15 years, progressive P.E. teachers have increasingly turned away from sports like football and wrestling to embrace walking, running, and racquet sports -- in other words, activities that students are likely to continue for an entire lifetime. "Teachers should help kids develop a level of competence in several lifetime sports," argues Kalish, "so that when they're older, they can, say, go to a hotel that has a badminton net and think, 'Oh, I know how to play that!'" P.E. teachers should also teach kids why exercise is important, adds Young. "If they do that," she reasons, "kids will be more motivated to stay fit."

Do your homework: "Students aren't going to get all the activity they need in P.E.," says Young, "and parents need to reinforce lessons," by asking teachers for homework. A typical instructor might tell you to practice throwing -- to have your child make ten overhand and ten underhand throws each afternoon, for example -- or he might, alternatively, advise you to supplement gym class with activities like after-school dance, soccer and karate class. "Exercise needs to happen daily," explains Kalish, "and most kids have P.E. only two or three times a week. Parents need to make sure their children stay active on the other days. It's hard work, but it's worth it."