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Being Your Personal Best 27 January, 2015

 

Hello,

 Welcome to the latest edition of my twice monthly newsletter. If you are receiving this you are a client, health professional, friend, or you have requested information from me in the past. If at anytime you wish to unsubscribe you can do so by clicking unsubscribe at the bottom of the page. However, I hope you choose to not only receive this newsletter, but read it thoroughly.

My goal is to use this newsletter as a tool to help educate all those who read it on different health, fitness, and nutrition topics.  It is my hope that by reading it you learn strategies and tips which ultimately help you lead a healthier, happier life.

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Practicing SAID Principle

One of the foundations of Sport Science is the SAID principle. SAID is an acronym for Specific Adaptations to Imposed Demands. This means that your body will adapt specifically to whatever you train it to do. Therefore, if you want to improve a certain ability or skill you must regularly practice that skill, or engage in activities that place similar demands upon the body as that particular skill does.

 


For example, if you want to become a better golfer, you do this by playing golf. But there’s more to it than that; with any sport, a strength and conditioning program is essential to achieve peak performance. Therefore, when engaging in a strength and conditioning program you also need to practice the SAID principle. This is done by doing exercises that simulate the demands placed upon the body during that event.    


 

If, for example, you are a golfer, you would want to include some exercises in your routine that involve spinal rotation, such as the medicine ball side throw.


side throw

While holding medicine ball above the waist, rotate torso and throw medicine ball against cement wall or to training partner. Catch the ball on it's return and repeat for desired number of reps.

 

It’s an intuitive concept, and most people would agree that this makes total sense. However, this principle is often ignored completely by trendy fads in fitness and athletic performance. For example, a common question runners ask is; will a training program like P90X benefit me?  One could argue that any exercise routine that is challenging provides some benefits, and it typically does. However, if the routine doesn’t simulate the demands placed upon your body during your sport, any improvements in your particular sport will be minimal. Therefore, since these types of routines, while challenging, generally do not simulate the specific muscular demands of running, they are not the best use of your training time.

 

Your time is better spent doing running specific exercises. An example of such an exercise is the Suitcase Deadlift, which is running specific because it requires the obliques (side ab muscles) to be activated in order to stabilize the torso in an upright position, as is done when running.


 

Perform a squat with a dumbbell in one hand and shoulders even.

Click here for video demonstration



Since certain muscle groups are more heavily emphasized during some events than others, it is also important to do movements which engage the lesser used muscle groups, thereby eliminating strength imbalances. Strength imbalances can lead to injuries.


As an example, let’s look at rowing. When rowing, a dominant upper body muscle group is the back. It is certainly important to have a strong back to perform well; however, to avoid excessively disproportionate strength levels, the chest should be utilized in the training process as well.  The exercises don’t need to be as numerous for the chest, but the muscle group itself should not be ignored in the routine. Examples of chest exercises include the dumbbell chest press (bench press with dumbbells) and pushups.

 

Practicing the SAID principle is also important for addressing muscle imbalances we incur in everyday life. Since much of our days are spent in poor postural positions from excessive sitting, it is not uncommon to have strength imbalances. For example, if muscles of the mid-back are weak (which can occur from excessive slouching or rounding the neck and shoulders) extra attention needs to be placed upon torso exercises so that the mid-back is strengthened in a manner that puts it in proportion with the opposing and surrounding muscles.

 

A challenging group fitness class may give you a great workout but it most likely won’t effectively address imbalances. Therefore, it shouldn’t completely replace a personalized strength and conditioning program. Your time is valuable, be sure to spend it wisely.

 

As an experienced Advanced Health and Fitness Specialist and athlete, I specialize in conditioning programs which incorporate the SAID principle and address individual needs and abilities; making them both efficient and effective. In my 16 years of training I’ve helped countless people reach levels they never thought possible. I would be honored to do the same for you. Contact me for a free consultation to get started.

 

 

 

 

 

 

Energize Your Day

 

In the heart of winter, feeling energetic can often be more challenging, especially in the morning.  Below are some tips on ways to start your day more refreshed.

 

1. Cue Energy with Color

Seeing a bright, vibrant hue when you open your eyes gets your adrenaline going--and that sudden surge of energy helps clear the cobwebs and kicks you into gear. Put a red, orange,  or yellow blanket, or piece of art in the area you first see in the morning. You can even make breakfast visually stimulating (and get a nutritional boost) by pouring yourself a glass of antioxidant rich pomegranate or cranberry juice with a sweet slice of orange.

 

2. Stop Hitting The Snooze Button

There's truth in the adage "You snooze, you lose." When you hit snooze, your brain knows it will go off again in a few minutes--so you won't go into the deeper, more restful stages of slumber. That means you'll be more tired than if you'd gotten up when it first sounded. A better strategy:  Set your alarm for when you really need to get up. That extra, uninterrupted sleep makes you feel more rested and refreshed when you get out of bed.

 

3. Picture the Day Ahead

Once you're awake, close your eyes and picture yourself alert and energetic. Imagining an activity fires up the same parts of your brain that are used when you actually experience it. Thinking positively about the day ahead energizes you.

 

4. Drink Instant Energy

Drinking a big glass of water as soon as you get up is a good way to replenish the fluid your body loses overnight, and it provides instant energy. Everything that happens in your body requires water.  Without enough of it, your systems have to work harder in every respect--which can cause fatigue.  Even a 2% drop in water stores can tire you physically and mentally. Starting to sip early also gives you a head start on the 11 cups of water the Institute of Medicine now recommends you consume throughout the day to stay hydrated.

 

5. Let The Light In

A  little sunlight makes you feel more awake, so read the paper by a sunny window or step outside for a few minutes while having your coffee. Daylight signals your biological clock to stop the secretion of melatonin, a hormone that makes you sleepy, and promotes wakefulness. It also increases the brain's level of serotonin, a chemical that boosts mood. If it's still dark when you get up, consider purchasing a dawn stimulator (from $80; Light Therapy Products) , a device that gradually brightens a light source at a preprogrammed time. Set it to create a dawn that breaks a half hour before your usual wake up time and grows to maximum brightness when your alarm goes off--even when your eyes are closed, the light that passes through your lids signals your internal clock to trigger waking neurons in your brain.

 

6. Massage Your Face

Massaging your face boosts circulation and more circulation means added energy. Starting at your forehead and working down to your chin, lightly flutter tap or drum your fingertips, varying the velocity, intensity, and location until you've touched your entire face. 

 

7.  Get Physical

Physical activity is one of the best ways to shake off grogginess. Do a morning workout or some calisthenics(jumping jacks, stretches, etc...).   Physical activity boosts your body's levels of chemicals associated with stamina (testosterone), energy (dopamine), and calmness (oxytocin).


 

 source:Prevention magazine

Lettuce Wrapped Fish Tacos

These tacos are the perfect get-ready-for-beach-season meal. Flaky, protein-filled fish topped with mango salsa and wrapped in a crunchy guilt-free lettuce leaf. It’s flavorful, satisfying and will keep you on track with your fat loss goals. Servings: 8

Here’s what you need...

  • 4 (3.5oz) Cod Fillets
  • 1/2 cup tropical vinaigrette 
  • 1 lime
  • 4 large pieces of butter lettuce
  • 4 Tablespoons guacamole
  • 1 cup shredded cabbage
  • 4 Tablespoons mango salsa
  1. Marinate the cod fillets in dressing for 20 minutes.
  2. Preheat oven to 375 degrees F. Grease a pan with olive oil.
  3. Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
  4. While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
  5. Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from oven.
  6. Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.

Nutritional Analysis: One serving equals: 141.5 calories, 2.5 fat, 61mg sodium, 4.8g carbohydrate, 1.2g fiber, and 23g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

Moe Brown

Your Personal Best

4050 Williston Rd

South Burlington,VT 05403

802-658-1616

Visit My Website

Client testimonials

My results over the last 18 months have been superb. The general improvement in conditioning has been augmented with better posture. I'm honored to have this opportunity to recommend Moe's services to others, particularly to folks who feel they've been underserved to some extent by other professionals in this field.


Fred Meltzer

Moe coached me to move beyond my comfort levels. He was great at providing motivation to stick to the program on those weeks where nothing seemed to go right. It was those sticking points that were my down fall when I was on my own. Over the course of three months, he worked with me to get my body fat down to 11% - enough to see my ab muscles flex.

James Montstream

The results I have achieved through following Moe’s program have well exceeded my expectations. With Moe’s organization, dedication, knowledge, and the complete program he puts together, he makes it virtually impossible NOT to succeed.

Betsy Lloyd

 

 

 

 

 

 

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 Live Healthier, Buy LocallyDavinci Labs Logo

 

 

 

 

 

Your Personal Best is now a proud retailer of DaVinci Labs of VT supplements.

 Three decades ago. Da Vinci Laboratories of Vermont started with a simple commitment-help doctors strengthen their patients and their practices by offering them the purest and most potent vitamins and supplements found in nature. Since then their commitment to research, innovation, and total truth in labeling has solidified their reputation as a valued partner with thousands of doctors. Their extensive line of products is fully guaranteed and manufactured under cGMP guidelines.

Best of all it is a VT based business which means that  your purchase of these products through Your Personal Best supports two Vermont-based businesses. To shop for Davinciproducts visit my website www.personalbestfitness.net and click on the DaVinci Labs banner at the bottom of the page.

 

When purchasing supplements shop local and shop smart. Davinci is a VT company whose products are made with superior quality ingredients to ensure maximum nutrient absorption.

 

 

 

 

 

Product Spotlight

  

 

 

mango plex

Mango Plex 

Mango-Plex with Raspberry Ketone is a vegetarian, dietary supplement that supports weight management.  Mango-Plex with Raspberry Ketone combines 4 scientifically tested & clinically proven ingredients (Mango Seed Extract, Raspberry Ketone, Green Coffee Bean Extract and Green Tea Extract) that work synergistically to help break through weight loss barriers.
 

 

For more information on this product click here.

 

To shop for this or any other Davinci Labs product visit my website and click on the Davinci Labs banner at the bottom of the page.



All sales of Davinci Labs products made through my website are credited to me here at Your Personal Best Fitness. Your support of me and my business is greatly appreciated.


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Email: moe@personalbestfitness.net
Phone: 802-658-1616
Web: Visit My Website

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