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Being Your Personal Best 16 June, 2014

 

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.



 

Timeless Fitness Laws

I recently read this excellent article below in Outside magazine. It has some great information, so for this edition of my newsletter I thought I would share;

 

Timeless Fitness Laws

 

In an age of whiz-bang techno-training, it’s way too easy to lose track of what made us fit in the first place: quality movement, good food, and high-intensity common sense.


In the not-so-distant past, your food grew on a farm. Meals were home-cooked (on an actual fire, in an actual stove). The outdoors was your gym. Watches? They tracked time, not activity. Yet somewhere along the way, conventional wisdom got muddled with modern mechanisms. And the results weren’t pretty. We became much more sedentary and got fatter. And slower. And weaker (seriously). At the table, our food began to look less and less like it ever came from the ground.


“Western society is the most overfed but malnourished, sick society due to the imbalance of physical activity and real nourishment, says Stacy Sims, MSc, Ph.D., co-founder of Osmo Nutrition. “The body is designed to move all the time and use food that supports health, not quick hits of ‘feel good’ sugar and fat.”


So how do we go back? By homing in on the fundamentals and returning to the principles that have stood the test of time. Here, 10 laws of fitness your grandfather would approve of.


Perfect the Pushup


When Charles Atlas promised the men of America that he’d transform them from weaklings into masses of muscle, the fitness industry was forever changed. But “Dynamic Tension”—for all its faultsalso had its strengths. It was a program based on the basics: bodyweight. As the legend goes, Atlas studied lions, noticing that animals had no exercise equipment. They had no gyms. Instead, they pitted one muscle against another. And dropping down and giving 10—or 20 or 50—should still have its place in your routine. “With proper form, your pushups and pull-ups are still the best exercises you can do. They engage your core with a functional push-pull action,” says Sims.


Do It Right—or Stop Doing It


Focus on form. If your technique is all wrong, you might be doing more harm than good. Why? Misalignment means the biomechanics of movement are out of whack.  The result: increased stress in different joints and potential muscle imbalances—the perfect setup for overuse, chronic pain, and injury, Sims says.


But mastering the “how to” isn’t all about taking preventative measures. “The other aspect of proper form is that you end up using the smaller, stabilizing muscles giving you core stability for daily movement,” Sims explains. And if you’re engaging your muscles all day—with good posture (yes, you really should pull your shoulders back), or by perfecting a pushup—you’re building core strength without realizing it. Slouched over, resting on your elbows, back twisted? It should be no surprise that you make grandpa noises when getting up from your chair.


Eat a Quality Breakfast


Rising with the sun means more hours to move and more hours to eat well. “One of the overlooked benefits of eating breakfast is that it provides an early and additional opportunity to make progress toward meeting daily quotas for high-quality food types such as vegetables and fruit,” says Fitzgerald.


It’s not hard to start knocking out nutritional requirements before your day begins either—one serving of vegetables or fresh berries added to whole-grain cereal—can make all the difference, says Fitzgerald.


Just remember composition, says Sims. A croissant and a coffee won’t cut it: “You wake up with high levels of cortisol (the belly fat hormone), and adding sugar and caffeine will perpetuate cortisol’s actions,” she says.


Repeat After Us (One More Time): I Will Eat Real Food


You won’t find the recipe for a healthy diet on the back of a package. Change the way a food naturally exists, and you change the way your body absorbs it. “There is a disconnect between the marketing claims of pre-packaged food and real food made from scratch. And food can’t just be reduced to single compounds,” says says Allen Lim, Ph.D., founder of Skratch Labs.


To that extent, Fitzgerald has spent time analyzing world-class endurance athletes—a group as fit and healthy as any population on earth—finding a simple trend: “what I call ‘agnostic healthy eating,’” he says. What that means: eating in culturally normal ways, but not avoiding food groups entirely; filling meals with vegetables, fruit, nuts and seeds, fish and high-quality meat, whole grains, and dairy; and only sparingly eating low-quality refined grains, processed meat, and sweets. “If this formula is good enough for athletes who place tremendous demands on their bodies, it's good enough for us,” he says.


Feel Your Way to Faster


The most sophisticated and reliable fitness monitoring device that exists—or will ever exist—isn’t a device at all: it’s your brain, says Fitzgerald. “If your body needs rest, your brain will communicate that to your conscious awareness in the form of feelings of fatigue and low motivation,” he explains. The symptom: a greater perceived effort: “If the body is fatigued or if its performance capacity is compromised, the brain will have to work harder to get the same level of output, and the greater the effort the exerciser will perceive.”


On the other hand? If your body is responding well to your training and is ready for more hard work, your brain will let you know that too in no uncertain terms, Fitzgerald says.


Lighten Up and Have Some Fun


“The more you enjoy your training, the more you'll put into it,” says Fitzgerald. “And the more you put into it, the more you'll get out of it.” The research agrees: Your best efforts will likely come when you’re having the most fun, a 2012 study by Alan St. Clair Gibson of the University of Worcester found. Find something you like and the addiction will come naturally: “Research indicates that the association of ‘fun’ with things you do perpetuates stress release, making you want to go back for more,” says Sims.


Recover. No, Really: RECOVER.


One of the problems with the evolution of cross-training is that you can go hard every day. The problem: That’s not what your body needs. The key is finding an easy-hard cycle you can give into, says Michael Joyner, M.D., and physiologist and anesthesiologist at the Mayo Clinic. “People have forgotten to make the hard days harder and the easy days easier.” Think in terms of “active rest”—a 3- or 4-mile run for a distance runner, calisthenics, jumping rope, or classic conditioning drills, Joyner says. “That’s really important.”

(This is why I always prescribe a combination of high and low intensity workouts in the routines here at Your Personal Best)


 

Never Stop Moving


Take this in the most expansive and philosophical way: Build movement into all aspects of your life—work, home, play—and throughout your life. You name the disease and exercise is the cure. “It’s proven to reduce the likelihood of weight gain, diabetes, heart disease, stroke, liver disease, cancer, Alzheimer's, osteoporosissexual dysfunction, and a host of infectious diseases,” says Fitzgerald. Work out, and not only will you be healthier, but happier, more confident, and (bonus!) smarter, Fitzgerald adds.

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New Your Personal Best You Tube video now available: Learn how to

strengthen the gluteus medius muscle using the stability ball. 

   

Diet Myth: To Lose Weight I Need A Special Diet

 

Some future anthropologist might be able to tell a lot about our culture just by studying the extreme number of fad diets that have appeared over the past 40 years. Many people looking for a quick fix will try any new diet that comes with the appropriate media buzz, only to discover that if it seems too good to be true, it is.


FACTS

Why are so many people keen to embrace the latest dietary fad? More than likely they hear about them via the media, says Dr. Joseph Donnelly, professor and director of the Center for Physical Activity and Weight Management, University of Kansas. “This, of course, doesn’t make it correct.”

“Remember,” urges Marjorie Nolan, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, “that any diet is only as good as your ability to keep the weight off."

Fad diets don’t work for many reasons, largely because they:

  • Are quick fixes that are difficult to maintain 
  • Often tilt the dietary balance (high protein, low carbs, high fat, no fat, all-grapefruit) and deprive the body of crucial nutrients 
  • Wreak havoc with your metabolism
  • Promise unsustainable amounts of weight loss in too rapid a time frame 

 

EVIDENCE

 

“The National Weight Control Registry is a large, often-cited study of individuals who were successful at long-term maintenance of weight loss,” explains Jakicic. “It showed that the people who are most successful at weight loss were eating a diet that was roughly 20 percent protein, 25 percent fat, and 50 percent carbs. This is a diet recommended by almost all behavioral weight-loss programs.” 

 

 

 source:American Council on Exercise   

 

 

 

 

Best Spinach Salad Ever

The first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

Servings: 8

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

Moe Brown

Your Personal Best

4050 Williston Rd

South Burlington,VT 05403

802-658-1616

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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

Health and Fitness Articles from my website
Being Your Personal Best The Podcast

Free health and fitness informational audio downloads.

Click on image below to access and download.
 

 

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Mother Nature Rx

Forests Boost Immunity

 
In Japan, visiting nature for therapeutic benefits is called shinrin-yoku (or “forest bathering”). Studies there show that spending time near tress increases the activity of disease-fighting white blood cells by 50%. Scientists credit anti-microbial compounds emitted by plans calledphytoncides, which help our immune cells destroy bacteria and viruses.

   
 

Open Water Eases Anxiety

 

 Research has long shown that gazing at lakes and oceans reduces blood pressure and heart rate. But a new Swedish study reveals the even hearing water can sink stress. Study author, Jesper Alvarsson, says that sound of flowing water dials down the fight-or-flight response, bring on calm.

 

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New Video Now Available:

 

Learn how the Hip Abduction

with the stability ball helps

prevent injury.

 

 

 

 

 

 

 

 

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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

  

 

Valer-Amino

A dietary supplement to support muscle relaxation and normal sleep. A synergistic combination of Valerian Root, Amino Acids, Herbs, and B Vitamins to aid in relaxation.


 

 

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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  Your Personal Best on You Tube
Email: moe@personalbestfitness.net
Phone: 802-658-1616
Web: Visit My Website

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