Dre

August 18, 2009October 18, 2009

— 4 Comments

Arm and Shoulder PAIN! Could it be from your posture?

Earlier today, a customer complained of an aching elbow at his triceps. Scanning the selection, he confidently chose a powdered blend of herbs, spices, and proteins for anti-inflammatory joint rujivination and remarked, “Even though I feel this way, I’m going to continue to push on.” I approve of his supplement choice, which I see as a check deposited into his personal bank of health. Yet, I often consider that it is but one piece in the puzzle.

Great supplement, but just one slice of health.

Anyone who has ever lifted a weight has probably felt what is known as “Delayed Onset Muscle Soreness” which occurs for up to several days after a physically demanding session. That is normal and expected anytime you try a new exercise or routine, and the soreness disapears after you increase exercise frequency. Some people actually enjoy they muscle soreness because they feel like it is a constant reminder of making new progress.

However, for THIS gentleman today, his pain increased ALONG WITH exercise frequency. Watch out! Now this is a real sign of entering “Overuse Injury” territory. Pain in the triceps muscles is usually due to overuse and should subside by laying off the muscle for a few weeks in addition to gentle stretching exercises.

But does that really solve the problem!?

AND, FOR HOW LONG?

In fact, a chronic pain in the upper arm may often be linked to either forearm weakness or shoulder girdle strength imbalances. These links must be addressed in order to promote optimal musculoskeletal performance. You wouldn’t drive a car with a flat tire would you?

I’ve found that most people’s muscle imbalances can be seen even with a t-shirt on. The main signs are excessive curvature at the spine, or assymetrical shoulders.

Many imbalances can be corrected

KEYS to Back and Shoulder Protection/ aka THE POSTURE SOLUTION

1. Improve shoulder stability at the shoulder blades by activitating and empowering connection between shoulder blade and ribcage (the serratus anterior muscle). We do a push up variation called the Scapula Push Up for two sets of 15 reps.

2. Correct imbalance between excessively weak upper back and overpowering chest muscles by strengthening the romboids, rear deltoids, and lower trapezius. Bands, dumbells, and cables are utilized to strengthen, while we stretch pectorals several times daily.

3. Encourage behavior that motivates standing and sitting with an upright posture worthy of a balanced person. Remember, chest up, and shoulder blades back and down. Oh, and tilt your head to the side if you see a friendly person that you like.

Come on, you can do it! It’s all about awareness. Being aware of your body and how it prefers to move.

As a personal trainer, I would focus on muscle activiation with ligh bands and upper back strengthening with weights.

On the other hand, many have improved their lives with other traditional methods such as tai chi, yoga, and body work. But those are topics of other blogs 😉

For now…

I’m off to do some of my own balancing.

(Technique videos coming soon!!)

Physical Fitness by Dre

June 27, 2009October 18, 2009

— 1 Comment

Vitamin D brings entirely bright skeletons to “get fresh air”

Healthy core for life

In between intense video gaming sessions of Halo 2 as a kid, my mom would tell me to “get some fresh air.”

But that was before I knew the power of a healthy tan.

Fantastically,

20 minutes in the sun is good enough for Vitamin D production and may even promote peaceful realizations that there is much in life to be accomplished having such a sturdy body.

Video games no longer have the influence that once gripped my time, and now I truly have direction…but am I really spending enough time in the sun for healthy Vitamin D production?

And are you?

Vitamin D: One Key to Healthy Living

The human body is a complex system of processes that requires the full spectrum of vitamins, minerals, and nutrients for healthy functioning.

Vitamin D is essential for the body because it promotes apsorption and healthy blood levels of Calcium and Phosphorus. Both minerals are imperative for health of the skeletal system.

Vitamin D is so important that most, if not all cells in the human body have Vitamin D receptors! Still think you’re getting enough D?

Health Benefits of Vitamin D Supplementation

Treament of bone disorders such as Rickets.
Skin conditions such as Psoriasis may improve with Vitamin D supplementation.
Studies have shown that Muscle weakness/Pain, particularly in the lower back, have improved with Vitamin D supplementation.
Research has shown that when blood serum levels of Vitamin D are in a healthy range, then there is less correlation to the following conditions: Cancer, Diabetes, Rate of Falling in Elderly population, Multiple Sclerosis, Osteoporosis, Tooth Loss, and Post-menopausal weight gain.
Combined with calcium supplementation, Vitamin D aids in STRONG, HEALTHY BONES for LIFE!

How to Get Enough Vitamin D

In summertime, get between 10-30 minutes per day in peak sunlight on as much of your body as (legally) possible.
During months or geographical locations where there is insufficient sun: Supplement with 1000-2000 IU of Vitamin D-3 per day. Choose a vitamin brand that you trust.

Vitamin D is necessary for a healthy life. The evidence and the research has shown over and over again, that Vitamin D + Calcium will have your skeletal system running lively and with density.

So…Take your pills in the winter, and get some sun TODAY!

andre

Nutrition, Immunity, and Digestion

June 23, 2009October 18, 2009

— 8 Comments

BRAIN: Minor fish burp small price for Intelligence and Clarity

Tip of the Week: NUMBER #1

After I began this journey, at one point I felt how difficult it could be to cut out “bad” foods from my diet. I confess it was sincere ignorance thinking that eating fries and chicken strips would help me be who I wanted to be.

Eating healthy is not always about looks or image. In fact, a fantastic natural lifestyle manifests itself as functionality of human movement powered by freedom of spirit. To nourish the body is to feed the soul.

FACT: Both fundamental PERSONALITY and human ABILITIES are influenced by the foods we eat.

KIND SINCERE FEELING: I really hope you have a fat head.

Why?

Because…

Eating Healthy Fat BOOSTS Brain Function!

Dietary Fat = Healthy Mind –> Good Decisionmaking

And isn’t life just full of decisions?

When you digest the fat in your food, it is broken down into fatty acid molecules of various lengths for concentrating on your task at hand. Chances are, you’re missing a molecule or two from the most IMPORTANT dietary fat. Sound the alarm!

The human brain uses Fatty molecules to assemble your unique bio-crew to be warmly incorporated into your healthy brain cell membranes.

So, Fat THEN becomes a CRUCIAL member of The Person Winningly Known as YOU!

Even though you have always been like a Champ to me, you now notice how a fat head enjoys feelings of clarity and purpose.

Repeat after me:

YES, I Hereby Fully Support GOOD FATS as a Healthy Part of Life.

So how do we do it, friend?

Some Food for the soul…

The Best Fat In The WORLD

Found in your local supplement store
“Smartest” highly anti-inflammatary Fat on the planet
AND helps to cut body fat storage from abdominal area (especially for men).

Tell Me Already!

#1 FACT: Fish Oil smarts & Health

LOADED with Omega-3 Fatty Acids, your cell membranes will never be more content! If ready to truly perform and exceed the highest standards, understand that smart decisions come in both liquid and capsule form.

Dosage:

For Athlete: 2 capsules (or equivalent liquid) with every meal, excluding the 90 minutes following your workout
For General Population: 4-6 capsules per day at anytime
For Everyone: Eat WILD fish once a week for delicious omega-3s in zesty form.

WARNING: Avoid Fish Burps by Refrigerating your supplements.

Take fish oil YEAR ‘ROUND, noting that Nordic Ultimate and Sundown Fish Oil brands contain some of the lowest, negligible amount of mercury: hardly any.

Live smart, Friend. My warmest thoughts look foward to an abundance of smart decisions, awaiting you on the journey of life.

With you, me, and omega-3, not just anything, but EVERYTHING is possible.

Now THAT to me…is a good enough trade off for a minor fish burp here and there! Errp!

Power of the Mind

June 21, 2009October 18, 2009

— 4 Comments

Getting FIT with Walking

Maria stopped to ask me, not for directions, but whether walking can actually get her Fit.

Walk to fitness!

Does your Body Move?

THEN YES!

For the average person, walking will burn 200-300 calories per hour and guess where the energy comes from?

Glorious, glorious Fat reserves. Since the body moves at a slow enough rate while walking, it can utilize the fat stored on your body.

If you live in an Urban environment, you are probably already walking an hour a day — walking still gives you the benefits even if it’s spread out through the day.

How To Use Walking To Get FIT:

Embrace walking in everyday life. Park your car far away from your destination, take the stairs, and watch yourself become leaner.
People who are very out of shape can use walking as a progression in order to start more intense activity.
–> Walk 35 mins per day, 4x a week for two weeks. How do you feel now?
Go to the city, but bring your own food. Walk around the city all day, go shopping, see events, and bring a healthy snack with you so at the end of the day, you look even better!
Lose the car. Walking during the day ADDS UP. City dwellers burn an extra 300 calories per day just by walking. That means 1 pound of fat in 12 days. If you walk an hour a day, you burn 30 lbs of fat more per year than a sedentary suburbanite. Pretty girl in the city, walking everyday, no wonder, eh!