7 Muscle Myths

Listen up to what top exercise scientists and expert trainers from Men’s Health have to say.

1. Slow Lifting Builds Huge Muscles. The best increases in strength are achieved by doing the up phase as rapidly as possible and lower the weight more slowly and under control.

2. More Protein Builds More Muscle. More important is when you consume it and do you have the right balance of carbohydrates with it. Have a postworkout shake of three parts carbohydrates and one part protein.

3. Squats Are Hard On Your Knees. The knee joint is controlled by the quadriceps and the hamstrings. Balanced muscle activity appears to be more easily attained in closed-chain exercises.

4. Never Exercise a Sore Muscle. If sore to the touch or it limits your range of motion, it’s best to give the muscle another day. If not, Start light then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that’s no heavier than 30 percent of your one-rep maximum.

5. Stretching Prevents Injuries. Warming up is what prevents injuries, by slowly increasing your bloodflow and allowing your muscles to prepare for the upcoming activity.

6. Use Swiss Balls, Not Benches. Don’t abandon your bench for exercises like the chest press and shoulder press if you want strength and size. A Swiss ball is great for variety, but center your chest and shoulder routines on exercises that are performed on a stable surface, then use the ball to work your abs.

7. Always Use Free Weights. Free-weight exercises mimic athletic moves and generally activate more muscle mass. If you’re a seasoned lifter, free weights are your best tools to build strength or lose fat.

To read the full article CLICK HERE

Are You Game?

July 11, 2010
North Avenue Beach, ChicagoGet ready for an unforgettable day complete with inventive workout classes, eat smart demos, workout-to-knockout makeovers, live entertainment and more! Plan to grab your girlfriends and get in on the fun!
50% of the proceeds from ARE YOU GAME’s entrance fee will benefit FEED.

To read more about ARE YOU GAME? And pre-register, CLICK HERE.

Mike Eats… Berries!

The pigments that give berries their blue and red hues are also good for your health. Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries may help to reduce your risk of several types of cancers.

One cup of strawberriescontains over 100 mg of vitamin C and some magnesium, folate and potassium for only 53 calories. One cup of blueberries or cranberries offers a smaller amount of vitamin C, minerals and phytochemicals for only 83 calories and 1 cup ofraspberries offers vitamin C and potassium for just 64 calories. You can choose other berries with similar nutrition, such as loganberries, currants, gooseberries, lingonberries and bilberries. Most berries like strawberries are sweet enough to be served just as they are; however, here are some more ideas:

• Top a bowl of berries with low-fat yogurt and a your favorite chopped nuts
• Add strawberry slices to a bowl of whole grain cereal
• Sprinkle blueberries or strawberries on a salad
• Set berries in sugar- free JELLO, kids really love this too!
• Combine frozen berries with bananas and low-fat milk to make a smoothie

Beach Ready? It Takes More Than a Workout!

Lets’ face it, you only see your personal trainer at the gym; but what happens when you get home? It’s your responsibility to maintain the core work you completed by keeping your fat intake low so all your hard work can show through.

Take a moment to think about your typical day, and pick your worst habits. With summer and sports finals in full swing, your eating habits may change due to the season. Maybe for the summer it’s beer, salty snacks and pigging-out due to the kids being home for summer.

Work for a week on eliminating or even lessening one or two of these habits. The following week, move to your next weakest link. We only have so much willpower, a recent study in Psychology and Health shows. That’s why trying to break several bad habits at once can be overwhelming: You drain your capacity for willpower — what researchers call “self-regulation,” says study author Kathleen Martin Ginis, Ph.D., a professor of kinesiology at McMaster University in Ontario. This is one time when being too ambitious can backfire.

Don’t be Fooled by High SPF Sunscreens

Think your expensive sunscreen will protect your skin? Unlikely. That’s the latest advice from Environmental Working Group, a green health nonprofit that recently released its latest Sunscreen Guide.

Store shelves crowded with high SPF sunscreen ratings are mostly bunk, according to EWG. Many sunscreens that list high SPF protection don’t protect against UVA radiation. Many people, however, look just at the SPF number and assume they’re good to go out but still get burned. People also put on only about a quarter of the sunscreen necessary to get full SPF benefits, leading to more burned skin.

“In everyday practice, a product labeled SPF 100 really performs like an SPF 30 rating. What does this mean? That you really cannot get better protection than an SPF 30 and you must reapply every hour or two depending on your outdoor activity. In the meantime, opt for one of the 39 greener and safer sunscreens recommended by EWG and rate your current brand of sunscreen by clicking here: http://www.ewg.org/2010sunscreen/

June is Men’s Health Month!

Men’s Health Month is celebrated across the country with screenings, health fairs, media appearances, and other health education and outreach activities.

The purpose of Men’s Health Month is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys.

This month gives health care providers, public policy makers, the media, and individuals an opportunity to encourage men and boys to seek regular medical advice and early treatment for disease and injury.

Many people have fears of going to the doctor and either don’t know how to get the most out of their visit, or don’t remember to do so.  This highly entertaining video can help you better understand how to work with your doctor, get the most out of each visit, and stay on track with future appointments.  http://www.healthmedia.com/appointment/

Grilling, the Healthy Alternative!

In addition to being a fun summertime activity, grilling foods can sometimes be a healthy alternative from cooking stovetop. Grilling doesn’t much fat into the food and often preserves meats and vegetables without sacrificing essential nutrients.

There are many ways you can turn your grilling into a flavorful and fun way to cook, but also into a healthy way to eat. By choosing foods that are low in fat, high in nutrients and full of flavor you can create great meals that are also healthy. A marinade containing olive oil and/or citrus juices can add lots of flavor to meats and vegetables and also contribute as a tenderizer for meats.

Recently scientists at the Food Safety Consortium project at Kansas State University have discovered that Basil, Mint, Rosemary, Thyme, Oregano, and Sage used in marinades reduced free radicals dramatically. This is good news and a great reason to grill with flavor.

Next time you are at a local market, pick up some fresh herbs and flavored olive oils and prepare a rustic meal. Not only will it be delicious, but healthier too! If you buy lean cuts, use light marinades and serve up your grilled foods with a good helping of fruits and vegetables then you will really be grilling healthy.

The Chicago Healthy Living Challenge

June 5th from 10AM to 5PM
June 6th from 11AM to 4PM
Chicago’s Navy Pier
Festival Hall “A”

The NBC Chicago Healthy Living Challenge will have something for everyone.

This is a free event and it’s open to the public. The event is expected to capture the attention of some 40,000 health conscious consumers. This event is designed to get every member of the family moving. Attendees can take free health tests and screenings and obtain valuable medical and health information. Guests will be engaged and entertained by a variety of interactive sports and activities that are fun for the whole family, including healthy cooking demonstrations, sports, rock climbing, and a few brain challenges will be mixed in too!

Pau D’arco… The Cancer Cure Secret and more

Pau D’arco otherwise know as Lapacho or Taheebo is medicinal herb deriving from the bark of the Lapcaho tree and served in capsule or tea form, which is available at fine vitamin stores or the internet.

What can this herb do for you? This herb has be found to:

Anti cancer: has been found to suppress and reduce tumor formation. In One clinical case study in South America researchers gave liver, breast, prostate, and cervix cancer patients Pau D’arco orally for 30 to 270 days. Patients saw a significant reduction in their cancer conditions and less pain. There are many cases in South America especially Brazil where the cancer went into remission.

1. Regulate bowel movements
2. Anti-Oxidant effect
3. Analgesic effect
4. Antimicrobial/ anti- parasiticidal effects
5. Anti-fungal effect
6. Anti- Inflammatory
7. And many more benefits

*Soo why haven’t we heard about this wonder drug? Well, US researchers routinely isolate what they think should be the active component for trial research. This brings about mixed conclusions. There are beneficial active components in this plant that are not studied in the US. In fact research for this herb is almost non-existent since the 1980s.

As a personal trainer health is just as important as looking good. I just wanted to bring this herb to you guys and let you make your own conclusions. There is a lot of research online especially by Dr. Daniel B Mowry, PhD.

Helpful Tips While Training For A Marathon

Running a marathon these days is hard work and should not be tackled by the faint of heart. Yes you have heard about the stories where people have gutted it out to finish a marathon. Are you really ready for what this new adventure may bring into your life? Running a marathon is nothing you do on a whim. If you are not prepared to train and train hard bad results and even injuries could be the aftermath you deal with. This is why training for a marathon is no easy task at all. Here are some tips to help you train for the Chicago Marathon or any other marathon that you may feel that you will want to enter. It’s time to get started so let’s hit the floor running with this thing.

One of the biggest mistakes people make when training for a marathon is not knowing what they are capable of doing. The key here is to run, but also know running abilities. If you have never run 20 miles or more how can you possibly complete a marathon? Start slow is the key here. Work on your distances slowly making sure that you track your progress along the way. Over time you will become a better runner, but if you are just starting out take it slow.

Training for a marathon is tough work, but staying positive is also one key point that you must remember. There will be times where you may want to quit, but you can’t. You must push yourself and never give up if you want to run that marathon. A good idea is to having a running partner. Someone who understands you and will give you that extra little push when you need it. Most people do not realize how valuable a training partner can be to your ultimate success.

Another area that you will want to pay special attention to is your diet. Proper diet is one of the most important parts of training for a marathon. You will need to consume plenty of carbohydrate and vitamins. Low-fat diets seem to work best. Everyone’s body makeup is different so what may work for one may not work for someone else. It is always advisable to see a doctor first before undertaking any marathon. Getting checked out is a wise decision so you will be in the best of health for this undertaking. Your health care professional can also give e you some diet tips as well to help fuel your workout as well.

Hitting the runner’s wall is something you will encounter in the marathon and even your training. Beating it will determine if you can finish your marathon. Once you do hit a wall you will feel you cannot go on any longer. They key to beating it is visualize. Think about yourself finishing with your arms raised high in the air. Never doubt yourself and shoulder on until you finish. Getting past the wall for many can be very difficult, but thinking positive thoughts will help.

Finishing the Chicago Marathon or any other race will take dedication on your part. Training though is the key. With proper training you can take on a marathon and become a success. Follow some of the tips above and you will cross the finish line as well. ViSIT OUR WEBSITE FOR PROFESSIONAL MARATHON TRAINING