blog #19 theme 1-fitness classes:clear your mind with restorative yoga

Restorative Yoga is designed to relieve stress; this is a very slow and relaxing kind of Yoga. I have attended restorative yoga three times now, and each class was a bit different in execution, but similar in the end result which was complete relaxation.

Traditional yoga classes begin with active poses and conclude with a brief restorative pose like shavasana, (see blog #15) but restorative yoga is a therapeutic style of practice that utilizes multiple props to provide an environment of support like blocks, bolsters, blankets and even eye coverings.

state of mind:

Relaxation is a state in which there is no movement, no effort, and the brain is quiet. The hardest part for me in this style of practice is to not think. I have to work so hard to not let my mind wander.

environment:

Restorative yoga is typically only offered at a yoga studio

Classical music or relaxation music is typically played quietly

lights are dimmed

room is warm

your eyes are closed

Typically restorative poses are sustained for ten minutes.

why practice this type of yoga?

The antidote to stress is relaxation.

focus on breathing

personally this type of practice is very challenging for me mentally, and afterwards my mind feels cleared

who started this?

The development of these poses is credited to B.K.S. Iyengar, of Pune, India. Author of the contemporary classic Light on Yoga and numerous other books

here is an example of a pose:

supported childs pose: typically held anywhere from 5-12 minutes (you would switch and face both sides)

blog #18 Swim and listen to your ipod with waterproof gear!

You can listen to your ipod when you swim laps!

Check out H20 Audio their mission statement is:

(H2o audio) is established by sports enthusiasts for sports enthusiasts, H2O Audio is the leading provider of high-performance waterproof sport headphones and waterproof accessories for active people everywhere.

they sell:

waterproof headphones, waterproof armbands and cases, waterproof headphone cases, deep dive waterproof cases

"Music has always been a huge part of my life and training, and I am excited to partner with H2O Audio to help bring music to the water..."

- Michael Phelps

blog # 17 what's your real age?

Real Age is a a site that answers the quesion:

Are you biologically younger, older or the same age as your calendar age?

the quiz is divided into categories based on:

health fitness habits relationship and diet

go to the link below to take the short quiz and see what your "real age" is:

check out REAL AGE

I scored 20.4!

Calendar Age 22.8

Difference -2.4

RealAge 20.4

After the site showed my test results it generated ideas and recommendations based on my answers.

the site has so much to offer beyond the quiz:

links to discussion boards

topics-

looking young

eating smart

smoothing stress

health screenings

blog # 16 a man worth recognition-Norman Borlaug

check out

The Man Who Defused the 'Population Bomb'

Norman Borlaug is quoted in this article as "One of America's greatest heroes remains little known in his home country."

-“Borlaug (who died 5 weeks ago) saved more lives than anyone who has ever lived”

-“Borlaug won the Nobel Peace Prize in 1970 for his work ending the India-Pakistan food shortage of the mid-1960s.”

-“Borlaug helped develop some of the principles of Green Revolution agriculture on which the world now relies including hybrid crops selectively bred for vigor, and "shuttle breeding," a technique for accelerating the movement of disease immunity between strains of crops.”

-“Borlaug (told the author) a decade ago that most Western environmentalists "have never experienced the physical sensation of hunger. They do their lobbying from comfortable office suites in Washington or Brussels. If they lived just one month amid the misery of the developing world, as I have for 50 years, they'd be crying out for tractors and fertilizer and irrigation canals and be outraged that fashionable elitists in wealthy nations were trying to deny them these things."

-“Often it is said America lacks heroes who can provide constructive examples to the young. Here was such a hero. Yet though streets and buildings are named for Norman Borlaug throughout the developing world, most Americans don't even know his name.”

blog #15 Japanese sushi vs. Western sushi

The Japanese diet is commonly regarded as being healthy. Sushi, which comes from Japan is a well integrated western food made from contents which the Japanese base their daily caloric intake around.

With a diet low in fat and high in carbohydrates the Japanese are known for enjoying one of the longest lifespans in the world. Japan has lower rates of heart disease, osteoporosis, and breast cancer then the United States.

• Due to Japan’s healthy lifestyle a diet plan named the Okinawa diet has been commercially promoted in Western Society. The Okinawa menu plan follows a nutrient dense low calorie diet, and has helped people loose and control their weight
• Some of the commonly known foods from Japan that have become westernized are sushi, tempura and teriyaki chicken.
• The main ingredients of traditional Japanese sushi is raw fish and rice which together are naturally low in fat, high in protein, carbohydrates, vitamins, and minerals.

The same isn’t true for the Western style sushi that has become increasingly more popular. Ingredients like mayonnaise, avocado, and cream cheese is added to make the sushi more palatable, but this is not common within traditional Japanese diet and menu planning. Japanese based seafood is low in omega 6 fat, and high in omega 3 fatty acids found from the fish like tuna and salmon. Since sushi is served raw no fat is introduced in its preparation. Fish, tofu, seafood, egg, crab and various other sushi fillings are high in protein. Vitamins and Minerals are found in many of the vegetables used for sushi. For example, the gari (pickled ginger) and nori (seaweed wrap) used to make sushi are both rich in nutrients. Other vegetables like carrots and cucumber provide nutrients too. Carbohydrates are found in the rice (complex carbohydrates) and the vegetables (simple carbohydrates.)

this image is a deep fried spicy roll which is NOT a common Japanese roll but a WESTERN style roll. Make simple choices when eating sushi to resemble a diet like the Japanese (first image)

blog # 15 cheap ways to destress

Ive been studying all week and literally ALL day today for the midterm in my Food Service Systems class for tomorrow.

I'm exhausted.

I had to remind myself today how to destress in a cost effective manner-

#1. cardio

#2 foam roll

#3 childs pose

#4 savasana

#1. cardio:

makes you feel good

helps you lose or maintain weight

helps with sleep

makes your heart stronger

#2 foam roll

foam rolling can be used as a self-myofascial release or for stretching purposes.

to stretch the ILIOTIBIAL TRACT (IT Band)

Position yourself side lying on foam roller and roll just below hip joint down the lateral thigh to the knee. Be prepared because this is painful if the IT band is particularly tight...

#3 childs pose

In most yoga classes we return our practice to this forward fold to increase flexibility in the hips, massage the abdominal organ and relax the body.

#4 savasana

Savasana is also called corpse pose. This form of relaxation is a pose saved for the end of yoga practice or whenever your body needs a break from daily activities. Keep your palms open, feet relaxed and toes pointed out to the sides of the room and eyes gently closed. Allow your jaw to relax and your heart to melt...enjoy

blog #14 calcium from non milk sources!

Many of my clients don’t consume milk for reasons like:

lactose intolerant

vegan or

some strict vegetarian practices

Calcium isn’t just derived from milk and milk products!!

Other excellent sources of calcium:

Tofu

Rhubarb

Sardines

Collard greens

Spinach

Turnip greens

Okra

kiwi

White beans

Baked beans

Broccoli

Peas

Brussel sprouts

Sesame seeds

Bok choy

Almonds

salmon

Age	Calcium
1-3	500mg
4-8	800mg
9-18	1300mg
19-50	1000mg
Over 50	1200mg

One kiwi contains a full day's Recommended Dietary Allowance for vitamin C, and kiwi is also a great source of fiber

blog # 13 the golden three

Olenka a friend of mine who I met at the University of Arizona is fairly athletic, and has taken my cardio kickboxing class many years ago. She asked me the other day:

"what can I do for my lower body?"
When I asked what her present routine is she said that she does: some squats and cardio (on the machine) and the adductor/abductor machine.

This is what I recommend:

What I call "The golden three":
Deadlift (important functional exercise)
Lung (excellent lower body toning/strength exercise)
Squat (important test of core strength exericse)

there are countless modifications of these exercises to fit your fitness needs. Whether you’re deconditioned, or a bodybuilder these exercises should be incorporated into your workout. (unless you have an injury and have limitations.)

Basic deadlift:

Other forms of a deadlift are:

Romanian-straight leg or slightly bent legs (make the hamstrings work harder)

Advanced deadlift: use kettle balls or a barbell (and add weight)

Shelf deadlift: really focus on your obliques by holding one weight to the side of your body

squat

vary your foot movement (weight placed in the heels watch the knee placement)

Supported squat: use a stability ball to support your back and make the quads burn!!

lunge: This is my client Pam doing an alternating lung (I increased her intensity by adding a barbell bicep curl)

to conclude: These exercises can be performed in a circuit, interval or superset fashion. I recommend varying sets/reps and levels of resistance to constantly challenge yourself. If you are unsure about your form watch a video tutorial, and ask a personal trainer.

blog #13 food pyramid (Health is wealth!)

In my Nutrition Education class yesterday we talked about breaking down the food guide pyramid. My professor modified the pyramid adding a “sometimes food” section. This category includes chocolate and other delectable foods that should be limited. This additional category was an idea of customizing the pyramid to what meets her needs.

My Medical Nutrition professor showed us this picture of a homemade pyramid she found online:

There are a million versions of the food guide pyramid, but the overall message of moderation and variety remains a constant. What model/figure represents what you can follow to meet your health and fitness goals? If you take the pyramid and modify it to meet your needs what would it look like?

blog # 12 protein powder HIGH protein and LOW carbs..

Not only athletes can enjoy protein powder. If you turn up your nose at the thought of protein powder think about the last time that you tried a good quality brand....

• adding protein into your diet is recommended if you are: an athlete, active, or you want to increase the amount of lean protien in your diet. Choose wisely to ensure that you select a brand that is low in carbs.

I like Myoplex Delux and Optimun Nutrition

Optimun Nutrition:

• Whey Protein Isolates are 90% pure protein by weight. They are the purest and most expensive form of whey protein that exists
• can be purchased at vitamin shoppe and the flavors range from chocolate to rocky road (my favorite) You can scoop the powder into oats, water or a shake with water and fruit.
• it's naturally flavored with no colors or sweeteners
• 24 g Protein per serving with 3 grams of carbs

the instructions from Optimun Nutrition list:

Directions: For good results, consume your daily protein allotment over 4-6 small meals spread evenly throughout the day.

Myoplex delux is a more expensive and more well known brand of delicious protein powder and other products. You can purchase single packs, ready made shakes and protien bars from myoplex.

blog #11 diet for an athlete first year college student

My good friend Kayla is on scholarship at Barry University in Miami Florida where she plays catcher/outfielder on the softball team.

This fall is Kayla’s first semester away from home and living on the dorms. She is instructed not to cut her calories but asked me “what kind of food should I eat as an athlete with not a lot of money? What should I eat to stay healthy on campus at my dorm?”

Goals

• Her goals are weight maintenance, but her coach wants her to get stronger for games.
• Kayla is eating a moderate calorie range diet due to being extremely active

Background on Kayla:

• Weights with the team Monday, Wednesday and Friday.
• Tuesday and Thursday she does plyometrics

Resources: she has a microwave and a school cafeteria.

Current diet: she eats at the cafeteria daily

Recommendations for Kayla:

Kayla needs to consume LEAN PROTEIN for a clean diet to aid in muscular development. Kayla should take a serving of lean protein powder as a snack between meals for a clean protein source. Kayla should invest in staple items for her dorm like: oatmeal (made in microwave) nuts, broccoli, protein powder, fruit, cereal, canned tuna, and clean protein bars.

I recommend:

When i was a freshman I read Eating well on campus by Ann Selkowitz Litt, M.S., R.D. and L.D. This book was very insightful and an appealing read for college students.

• Write down what you eat (either through a phone application (read blog 10) or in a notebook, AND MEASURE EVERYTHING POSSIBLE!)
• when Kayla eats at the salad bar I recommend her to make fresh selections, and limit most if not all sauces offered. When eating salad use oil and vinegar, or no dressing because salad dressing is 100% fat!

Protein powder can be consumed without blending! Keep it simple by using a shaker bottle which can be purchased at any Vitamin Shoppe or online for cheap. You mix a scoop of protein and water and shake and go. (remember to clean after each use!)

blog #10 FREE phone apps for blackberry and iphone for calorie/exercise tracking

I use calorie counter by fat secret which is a FREE download for the blackberry (and it is ranked #1 app for health and fitness for the blackberry.)

• The cool features it has: restaurant info, supermarket nutrient info, popular brand details
• There is an exercise diary to track your caloric expenditure
• A weight tracker keeps your measurements
• The sync option allows you to connect your progress to your home computer and save EVERYHTING! (How cool!!)
• MY FAVORITE PART: I like the quick pick section where you can choose categories like snacks, beans or legumes and nuts and seeds. This option not only lists all of subcategories but it gives the nutrient content for each category.

• My friend and classmate in the nutrition program Hadis reviews her free lose it ipod application

  • “I found a application that is FREE and really easy to use, its called Lose It!
    It allows you to create a profile, with daily calorie requirements calculated on your weight, height, gender and age. Your requirements can be adjusted depending on your weight loss goals. You can enter food & portion sizes via a searchable database, it has nutrient information, daily fat (+saturated fat), protein, cholesterol, carbohydrates & fiber intake.
  • You can also add exercise information which subtracts from your daily caloric intake. My favorite part is the graph that shows your weight loss progress over time. So far I have lost 4.5 pounds! Its also great because it helps you stay aware of what you are putting into your body, this is great because I like to snack when I study so it help me control some of the stress munchies!”

blog # 9 set REASONABLE goals

I agree that wolverine looks amazing, but is this look a realistic goal for you?

Dave just purchased a 10 pack of personal training sessions with me. Dave wants to gain strength/lose weight.

I want to remind my clients and EVERYONE WITH FITNESS GOALS...to set reasonable attainable goals.

start with short term ideas..... (i.e. 2 lb loss a week)

....then long term (i.e 10 lb loss in a bit over a month)

Once your goal is established set objectives of how you will reach your goal. You need to follow a healthy, practical diet and take measurements so that you know how far you have come each week. Weight loss/gain is a process that takes so much effort from fitness, diet and mental preparation. So prepare yourself and be realistic.

blog # 8 GO SEE ZOMBIELAND!!

the #1 rule is "do more cardio"

I saw Zombieland today, and I recommend this highly entertaining movie.

...and the soundtrack is amazing! Check out some of the songs and use them during your next workout.

blog # 7 come to my ASS KICK CLASS!

Amy Roberts who writes for TIME OUT wrote an article about my ass kick class offered at gravity fitness.

she wrote:

Asskicker
Gravity Fitness (119 W 56th St between Sixth and Seventh Aves; 212-708-7340, parkermeridien.com). Free for gym members, nonmembers $25.
The alternating strength and cardio drills keep you on your toes: high-knee jogs, a set of push-ups (girly ones if you have to), high-speed jumping jacks and lunge-squats while curling hand weights. If the half-hour midday class is this intense, the hour-long option will seriously boot you in the you-know-what.
Burn factor: 5/6

check out the full article and TRY NEW FITNESS CLASSES to:

increase your heart rate and burn fat

crosstrain

blog #6 DRINK water....more of it!

My mother use to say the cure to every problem was DRINK WATER!

when i said im____ she said DRINK WATER!

im sick.....drink water

im tierd.....drink water

im sleepy ....drink water

im hungry.....drink water

When you exercise you need to rehydrate more then when you are less active. For every 30 minutes of exercise you need 8 ounces of water.

water helps:

digest your food

prevent constipation

keep you full!

When water becomes scarce, the body tries to limit the amount it loses through breathing, mucous production, urination, perspiration and bowel movements.

blog #5 STOP making excuses not to exercise!

Whats your motivation to workout?

why do people not workout or keep consistent?

The #2 biggest reasons Americans don’t exercise is lack of time and boredom.Here are some other reasons:

*Lack of support (that’s a big one)

Self conscious or uncomfortable

Lack of knowledge of proper exercises

Lack of energy

Laziness

how can you stay motivated?

• Get support!
• seek suppport from friends/family
• surround yourself with likeminded individuals
• get a personal trainer
• take a fitness class
• decorate something with a friendly fitness reminder
• make a list of healthy food choices on your frig so you are reminded daily
• read my blog or other fitness blogs!

blog #4 Spotlight on Indian Festival: Dance Indian Style

My knowledge regarding the Indian culture prior to attending the Indian festival downtown was based off slumdog millionaire. My Indian client Krishna who was born and raised in India asked me to check out the cultural event.

The Indian festival was such a cool experience filled with food, music/dance, costumes and free giveaways like henna tattoos. I love the dancing! AIA (association of Indians in America) are now brining Indian dance classes to NYC at Chelsea peers. They offer single sessions, but I was told 10 classes are offered for $200.

Dance in India covers a wide range of dance and dance theatre forms, from the ancient classical or temple dance to folk and modern styles.

Three best-known deities, Shiva, Kali and Krishna, are typically represented dancing. There are hundreds of Indian folk dances such as Bhangra, Garba and special dances observed in regional festivals.India offers a number of classical Indian dance forms, each of which can be traced to different parts of the country. The presentation of Indian dance styles in film, Bollywood, has exposed the range of dance in India to a global audience.

blog #3 fiber soluable vs. insoluable CONSUME IT!

The key to weight loss is fiber which is an extremely beneficial component of our diets.

how much? 20 - 35 grams per day for adults, or 10 - 13 grams for every 1,000 calories in the diet.

this recommended amount should come from a combination of soluble and insoluble fiber, since each type provides different benefits.

soluable fiber is gel like and soluable in water. Soluable fiber lowers cholesterol and monitors blood glucose levels.

sources soluble fiber include:

• oats and oatmeal
• legumes (peas, beans, lentils)
• barley
• fruits and vegetables (especially oranges, apples and carrots)

insoluble fiber does not absorb or dissolve in water. Insoluable fiber passes through our digestive system in close to its original form. Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurrence of colorectal cancer, hemorrhoids, and constipation.

Sources of insoluable fiber include:

bran layers of cereal grains,

· Vegetables such as green beans and dark green leafy vegetables

· Fruit skins and root vegetable skins

· Whole-wheat products

· Wheat oat

· Corn bran

· Seeds & Nuts

#2 turn up the music

Many of the students in my fitness classes ask "what music is that?"

I like to switch it up so that participants dont get bored. Recently I've been playing DJ ChaChi.

check him out online and download his music for free: Dj chachi

welcome

I will blog once a day about health/fitness/diet related topics. As I progress through the Nutritional Science program at Hunter College I will blog about my experiences. I will also talk about personal training, exercise and weight management/reduction. I will try and give tips for staying motivated, making healthier choices, improving your workout regimen and hot diet or food topics. Please leave comments or let me know what you think.