If You Missed The Show/Train To Swim-Swim To Train…
If you missed the show yesterday morning, Michelle and I told you how you can get a great workout while having a lot o fun at the same time. We discussed the overall benefits…as well as some of the minor drawbacks that accompany you in the pool when exercising while swimming. We also interviewed Olympic Trainer and author of “Swimming Anatomy”, Ian McLeod on just what it takes to become a competitive swimmer!
Everybody loves to swim. But now, just for fun doesn’t have to be the only reason why. Swimming is not only a great cardiovascular exercise, but an awesome low-impact exercise as well which is why it’s perfect for the elderly, pregnant or anyone recovering from an injury. When you swim, you exercise all of the muscles in your body making it a great form of exercise for anyone. But swimming isn’t the only way to get healthy and fit in the water… aqua fitness and aquaerobics are both excellent ways to get aerobic workouts without the high-impact of traditional aerobic exercise. These water exercise classes use many of the movements you see on land but with specialized equipment for the water, making it perfect for those at who may be at risk doing aerobics on land. But…there are drawbacks! Swimming is extremely limited when it comes to building your leg muscles. And because swimming is low-impact, it’s doesn’t help maintain bone density either. Therefore you need to incorporate other exercises outside the water, such as lunges, running, walking, or cycling, to help ensure Total Fitness. Oh, by the way, swimming is also limited when it comes to weight loss for various theories:
• Water cools the body forcing it to maintain a layer of fat under the skin for insulation.
• Long periods of time in cold water may increase your appetite.
• Swimmers may be genetically disposed to having a higher body fat content.
• Swimming requires a high output of energy, which burns glycogen instead of fat.
• The body is cooled while swimming reducing you metabolism.
Regardless, swimming is a great form of exercise and should be included in your workout program…especially… if you are looking for TOTAL HEALTH & FITNESS!
Swimming, Olympic, Water exercises, Training
For help with sports training, to podcast the show or simply for more fitness and health information, visit Totallyfitradio.com.
If You Missed The Show/Featured Chest…
If you missed the show this morning, awwww! Well Michelle and I delivered our next monthly featured body part…the chest. We discussed the two primary muscles that make up the chest, what their function is and how to go about developing them. We then clued you in as to what can happen if you’re not careful…a pulled chest muscle. But don’t worry also told you how to take cared of it as well!
Check out the chest! Your chest muscles are composed of two primary muscles; the pectoralis major which is the larger chest muscle that travels from the collar-bone to the sternum, and the pectoralis minor which is a small triangular muscle located under the pectoralis major. Both of these muscles are responsible for shoulder flexion, adduction and inward rotation.
If you’re looking to burn more calories faster and to a greater degree, then working this large muscle group can really help! How should you go about it? Well believe it or not, you can perform chest exercises as much as three non-consecutive days per week. But keep in mind; if you’re pushing yourself hard, you may need at least two to three days rest between workouts.
Some of the most common chest exercises include pushups, chest presses, and chest flies. Make sure you choose a mixture of different exercises to target different areas of your chest and vary your routine every four to six weeks to avoid plateaus. You can use free-weights, machines, resistance equipment and/or simple body weight to get the task done.
Now be careful you don’t pull your chest muscle. The common symptoms of a pulled chest muscle are sharp chest pain, swelling, bruising and inflammation caused by overloading. Symptoms of a pulled chest muscle are manifested within twenty-four hours after the injury. Depending upon the severity of the condition, the symptoms of pulled chest muscle can be classified into the following grades:
Grade 1: Pulled muscle in chest portion characterized by mild discomfort. You can manage and perform free movement activities.
Grade 2: Pulled chest muscle with moderate pain often accompanied by swelling and inflammation. You may experience sharp pain during high level physical activities.
Grade 3: This is the most severe intolerable chest pain. This grade includes muscle spasms, increased sensitivity, tenderness, swelling and bruising.
A pulled chest muscle takes time to recover completely. If you experience a pulled chest muscle, then stop training or other physical activities until you’re complete recovered. Proper rest is key for management and treatment of pulled chest muscle, and applying ice packs may help relieve pain. But for severe and long-standing pain, you should always consult the advise of an exercise professional or healthcare provider!
For help with chest exercises, to podcast the show or simply for more fitness and health information, visit Totallyfitradio.com.
If You Missed The Show/Get On The Ball…
If you missed the show yesterday morning, well…you shouldn’t have! Michelle, I as well as our guest Anne Spalding, author of; “Fitness on the Ball: A Core Program for Brain and Body” got everyone on the ball…the “stability ball” that is! We discussed various ways to exercise on this easy to use piece of equipment and how it’s great for not only building strength and stamina, but as a rehabilitation tool as well.
So what is this crazy colorful contraption they call a stability ball? Well it’s a large heavy-duty, inflatable ball you use as a piece of exercise equipment. This comfortable and supportive exercise ball conforms to your body and is well-suited to improve ab and lower-back strength. It is also functional in improving overall muscle strength and endurance and improving flexibility as well. Because the ball demands balance, you’ll work muscles you never knew you had or challenge them in a different way. Utilizing the stability ball in the simple day-to-day activity of sitting has huge benefits as well:
• It forces proper spine alignment.
• It reduces damage caused by sitting in the same position.
• It provides an opportunity to do stretches or mini-workouts.
• It improves your balance.
• It generates strong stomach muscles.
• It improves your circulation.
• It increases energy.
• It helps burn up to 350 extra calories each day.
• It’s an inexpensive piece of exercise equipment.
• Most of all…it’s fun!
Beyond the benefits…the stability ball is convenient. The ball is portable and light weight. It’s perfect for travel and it can be stored anywhere. You can you use it at home or the office…and it is perfect for absolutely anyone. So regardless if you’re a gym rat or a beginner, I would recommend the stability ball to…you…
Stability ball, Exercise ball
For help with stability ball workouts, to podcast the show or simply for more fitness and health information, visit Totallyfitradio.com.
If You Missed The Show/Partnering With a Personal Trainer…
If you missed the show this morning, Michelle and I got a little Personal! Well, we talked about all the various reasons and benefits of working with a Personal Trainer anyways. We all know there are benefits to getting physical activity be-it aerobic or strength training. Where some of us fall short is in knowing what the true rewards are and perhaps how to go about being physically active.
Here just a few of the vast benefits:
• Reduces the risk of premature death
• Reduces the risk of heart disease
• Reduces the risk of high blood pressure
• Reduces the risk of high cholesterol
• Reduces the risk of various cancers
• Reduces the risk of diabetes
• Reduces the risk depression and anxiety
• Maintains a healthy body weight
• Builds healthy muscles, bones, and joints
• Improves psychological well-being
• Enhances work, recreation, and sports performance
So what can a personal trainer do for you? Their job is to assess your fitness level, set up a program for you and keep you motivated. They will push you past your comfort zone which is difficult to do on your own, and will provide guidance on reaching your goals and tracking your progress. A trainer will give you the education and tools you need to go it alone, and the sense of accountability that will keep you showing up to the gym each week.
Now personal trainers aren’t for everyone, but here are ten reasons one…or two might be right for you:
1. They provide motivation to stick with it.
2. They develop individualized programs to fit your needs.
3. They help make your workouts more efficient.
4. They improve activity specific skills.
5. They provide the confidence and knowledge for beginners.
6. They help break through plateaus.
7. They give you the knowledge to work on your own.
8. They teach you to exercise safely.
9. They can train you in your home.
10. The number one reason people hire us is to…lose weight!
But before you hire a personal trainer, you need to be sure they are certified, have insurance and are cpr certified. You should also have a good understanding of their policies and procedures and most of all…you should feel comfortable with them!
Now if you’re looking for a place to start, you can call Michelle and I at our company; Total-U-Fitness, Inc. and we would be happy to point you in the right Direction. Give us a call at 800-559-UFIT(8348). You can also visit us online at www.totalufit.com
Personal Trainer. Sports performance, Exercise, Workout
For help with developing a workout program specific to you, to podcast the show or simply for more fitness and health information, visit Totallyfitradio.com.
If You Missed The Show/Feature Muscles Of The Month…Back…
If you missed the show this morning, Michelle and I did our monthly featured muscle group. Today’s show was on the various muscles that make up the ever important back. Not only did we detail these muscles, their functions and how to build them, but we spent a lot of time talking about how acquire back pain and how we can combat this. So if you missed the show, visit www.totallyfitradio.com and podcast it…but wait til Tuesday when it gets posted!
Strong back muscles are so vitally important to maintaining a good quality of life as we age. Unfortunately, these muscles too often are forgotten about as we exercise. Why is this though when back pain affects four out of five people in america at some point in their lives? Low back pain is the most prevalent form, and it’s primarily due to too much twisting or bending, a weak core, poor resting postures…and of course…improper lifting! The severity of pain ranges dramatically from acute to chronic based on alignment, inflammation and length of pain. So how can you avoid or stop back pain?
Step 1: Exercise regularly! Keep the abdominal muscles strong.
Step 2: See a Chiropractor! A chiropractor uses gentle manipulation techniques to keep your spine properly aligned.
Step 3: Stretch! Muscles become fatigued and stressed when they are held in the same position for too long.
Step 4: Stay hydrated! Drinking plenty of water will help flush away acidic waste product from the muscles.
Step 5: Maintain proper posture! An unbalanced spine leads to the joints, muscles and ligaments having to work harder than necessary.
Step 6: Maintain a healthy body weight! People who are overweight are far more likely to suffer from back pain.
Step 7: Sit properly! Use a chair that provides support for your lower back and keeps your knees slightly higher than your hips.
So what are the back muscles? Let’s start with the latissimus dorsi (lat) muscles which are the large, fan-shaped muscles on the upper part of the back. These muscles can be worked by performing wide grip pull-downs or chin-ups. The trapezius (trap) muscle is a long, trapezoid-shaped muscle that run down the middle to your lower back. A good exercise for working these muscles are shoulder-shrugs. The erector spinae is a group of muscles that support the spinal column. These muscles can be worked by doing hyperextensions and dead-lifts. The rhomboids are the…well… rhomboid shape muscles originating on the spinal column and attach to the middle of the scapula. Great exercises for these muscles are close-grip pull-downs and rear delt raises!
All our muscles are important…so don’t forget the all too often forgotten…back muscles!
Back muscles, Back pain, Back exercises
For help building your back muscles, curing back pain, to podcast the show or simply for more fitness and health information, visit Totallyfitradio.com.
If You Missed The Show/Natural Cures with Kevin Trudeau…
If you missed the show not once but twice yesterday morning…5am & 9am, Michelle and I talked about the Top 10 causes of death in America and what leads them. unfortunately (9) out of the (10) are unnecessarily disease! We also had in-studio; Kevin Trudeau himself to chat with us about how the Government is benefiting from keeping us sick…and hiding TRUE cures for disease…NATURAL CURES!
We all know there are numerous forms of diseases trying to fight their way into our bodies and shorten our lives. But why? How do they get there? It boils down to a suppressed immune system. When the liver or digestive system is gummed up with toxins due to stress, poor nutrition and lack of exercise or other outside influences…they can’t operate optimally. In fact; according to the center for disease control, (9) out of the top-10 causes of death in the past have been unnecessarily…disease:
1. Heart disease – 28.5%
2. Cancer – 22.8%
3. Stroke – 6.7%
4. Chronic lower respiratory disease – 5.1%
5. Diabetes – 3.0%
6. Influenza/pneumonia – 2.7%
7. Alzheimer’s – 2.4%
8. Liver disease – 1.7%
9. Septicemia – 1.4%
Here are some startling statistics published in the journal of the American medical association:
• 7,000 deaths occur each year due to medication errors in hospitals
• 12,000 deaths occur each year due to unnecessary surgery
• 20,000 deaths occur each year due to other hospital errors
• 80,000 deaths occur each year due to nosocomial infections
• 106,000 deaths occur each year due to adverse effects to properly prescribed medications
This equals 225,000 physician caused deaths placing them as the third leading cause of death – just above strokes!
Know this: we can reduce our risks of disease. It’s so important to have a healthy diet rich in fruits, vegetables and whole grains. We need to drink plenty of pure…vitamin and mineral enhanced water. Avoid known toxins such as tobacco, excessive alcohol, trans-fats and chemical food additives. And it certainly won’t hurt to maintain a regular exercise regimen. I know; these are no-brainers. But you should also find a professional who can teach you how to live a true “natural” non-toxic lifestyle. And you can start by picking up Kevin Trudeau’s…“Natural Cures” books!
Natural Cures, Kevin Trudeau, Cure Disease
For help with a NATURAL nutrition plan, to podcast the show or simply for more fitness and health information, visit Totallyfitradio.com.
If You Missed The Show/Exercise Superslow…
If you missed the show this morning, Michelle and I talked about the many ways to improve your workouts to gain the greatest results in the shortest amount of time. We also had in-studio; Denise and Keith Morton, owners of Citywide Superslow. They shared information on their program and training practice of very slow and intense weight training exercises designed to give you optimal results with shortened workouts…20-minutes a day…one to two times a week!
We can all agree that we don’t know everything about working out and improving our health? Great! But we all do know that exercising is key in prolonging, and improving the quality of our lives. With that being said, let’s look at ten ways we can get the most out of our workouts, making them more effective and fun:
1. Change the intensity of your workouts
Changing the intensity can help you avoid conditioning plateaus.
2. Hire a personal trainer
This is my favorite! A certified personal trainer will design a program based on your fitness goals and keep you progressing towards them.
3. Eat properly and stay hydrated
You need food for fuel so you will get the most out of each workout. You also need to stay hydrated so…well… you don’t get dehydrated.
4. Quality not quantity
More intense workouts performed less often can produce greater results.
5. Include mind-body training
Mind-body fitness activities such as yoga and Tai Chi improve muscular strength, flexibility, balance and coordination.
6. Exercise when it’s right for you
Find a time of day when you have the most energy and can put in the best workout.
7. Get a workout partner
Being accountable to an exercise partner can help ensure you show up for your workout even when feeling a bit under the weather or under stress.
8. Focus on breathing
When strength training, you can get the most out of your workouts by breathing out on the exertion…and in on the release.
9. Watch your heart
Learn how to find your target heart rate for achieving the best workout, then use a heart rate monitor to…well…monitor it.
10. Listen to music
Music can help you pick up the pace and make your workouts more enjoyable.
But understand; there really are no rules for exercising. Doing something is always better than doing nothing. You need to listen to your body and work within your capabilities. And know this, if you have twenty minutes…use it…it counts. And if you’re in Chicago and have twenty-minutes…stop by our new friends at Citywide Superslow for a great workout!
Superslow, Strength training, Exercise
For help with putting together an exercise program specifically for you, to podcast the show or simply for more fitness and health information, visit Totallyfitradio.com.
If You Missed The Show/Drink Like a Fish…But Better…
On Saturdays show Michelle and I discussed why just drinking water isn’t enough…but that we should know how much is adequate and when to drink it. As no two bottles are equal, we also discussed what you need to look for in your water as we spoke with Diane Hussey, Kangen Water Representative.
Look, we all know that drinking water is good for us…but do we really know why? Sometimes the simple fact of knowing the true reasons why we should be doing something…and what the consequences of not doing it…are enough to encourage us to make the necessary changes, all in the name of good health. So here are a few…ten to be exact…reasons why you should be drinking water…and often:
1. It helps you lose weight by making you feel full faster.
2. It keeps you hydrated for exercising so you don’t need to consume as much during.
3. Your skin will remain moist and clean with great complexion.
4. Drinking water helps maintain good digestive health and can keep you regular…any questions?
5. Drinking water helps flush out toxins.
6. Exercise! The more you drink, the more you have to walk to the bathroom. I know…it’s a stretch!
7. Taking in more fluid helps reduce fluid retention and swelling during menstruation.
8. You have more energy.
9. You save money. Bottled water is cheaper than most other drinks and tap water is free!
10. It’s convenient. Finding a bathroom is easy…a Starbuck’s not so much!
So you now know why…but what water should you drink. Anytime you can eliminate the toxins, pollutants and added chemicals while keeping the nutrients and minerals in the water the better. Therefore looking in to a reverse osmosis system like Kangen system is definitely recommended and suggested.
Spring water, Pure water, Drinking water
For help with nutrition & exercise, to podcast the show or simply for more fitness and health information, visit Totallyfitradio.com.
If You Missed The Show/Build Bigger Badder Better Arms…
On todays show, Michelle and I talked about the many reasons people should…and do workout their arms. We also detailed these various muscles as they relate to your upper and lower arms, and shared ways you can build them with concentration exercises.
To impress the ladies at the beach…to turn on your date in your sleeveless dinner dress…or simply to pick up your grandchild with ease…there are many superficial, and super-functional reasons we need to keep our arms toned up! But simply grabbing a set of weights and lifting isn’t enough to properly gain definition while maintaining safety. You first need to know what the muscles are you’re trying to build…why you’re building them…then how to go about building them.
First, the BICEP which is a flexor muscle originates at the shoulder and forms a rounded mass of tissue linked by a tendon to the radius, the smaller of the two forearm bones. Its primary purpose is to flex the elbow. The most common way to build the bicep is by performing barbell curls or pull-ups.
The TRICEP on the other hand, is the opposing muscle on the backside of the bicep on the upper arm which tapers to a tendon that rounds the elbow and attaches to the ulna, the larger of the two forearm bones. The primary function of the tricep muscle is to extend the elbow…or straighten the arm. The most common way to workout this muscle is to do aover-head tricep extensions, or a tricep dips.
And finally…the FOREARM! The forearm is represents the distal region of the upper limb, between the elbow and the wrist. Its function is to manipulate the hands and wrist, and aid in picking things up. One way to really workout these muscles is to perform wrist curls or grab a stress ball…there’s an exercise we can all use as of late!
Building biceps, Building arms
By the way, if any of these exercises confuse you or you’re not sure how to do them right, hire a Personal Trainer! A good company to call is Total-U-Fitness! Call 800-559-ufit or visit www.totalufit.com. Yes, that’s us!
If You Missed The Show/Build Legs Like A Bear…
That’s right…legs like a Bear! On Saturday’s show, Michelle and I defined the primary muscles of the legs and their function. But more importantly, we spoke with Former “Honey Bear” Renee Wright, creator of Rock Solid Training about the benefits of lunges for building better…stronger…and sexier legs!
Just as the concrete foundation supports your home, your legs are the foundation for you. It is so important for balance and stability that our legs are strong. But for safety, it’s important that we know how…what…and why we’re performing the exercises to strengthen them…like lunges. So let’s take a look at the muscles and there function:
Quadriceps is a large muscle group which covers the front and sides of the femur.
Function: The quadriceps are crucial to squatting as well as walking or running as it swings the leg forward during a step.
Hamstring is one of the three posterior thigh muscles, or to the tendons that make up the borders of the space behind the knee.
Function: The hamstrings play a crucial role in activities, such as, walking, running, jumping, and controlling some movement in the trunk.
Gluteals are the three muscles that make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus.
Function: The gluteal muscles attract the opposite sex
Gastrocnemius is a powerful muscle that is in the back part of the lower leg and also called the calf.
Function: The gastrocnemius is involved in standing, walking, running and jumping.
Tibialis anterior is a muscle that originates in the upper part of the tibia and first metatarsal bones of the foot.
Function: The tibialis anterior stabilize the ankle as the foot hits the ground while walking and acts later to pull the foot back.
So now you know…so lung away!
Lunging, Leg exercise, Walking, Stepping
For help with building a strong foundation, to podcast the show or simply for more fitness and health information, visit Totallyfitradio.com.
