In the first part to this article I showed you how your health and fitness results are a direct result of your health and fitness decisions. You are responsible whether you like it or not. In this second part to the article, I share with you how saying you are not responsible robs you of your health and fitness power, while taking responsibility, give you all the power you need. Plus I share the one big step you need to take as soon as you have taken responsibility.
When you do not take responsibility for you health and fitness, you rob yourself of the majority of your power over your health and fitness. You may say “I am this way because of my genes, or my metabolism.” Well what influence do you have over your genes or metabolism? Very little or none. If you grant power over your health and fitness to external influences your outlook is bleak. You have no chance. The world is a scary place, and you are at its mercy.
On the other hand, if you say “My genes and metabolism are just an influence on me, and I am ultimately responsible for my health and fitness” you claim back your power (didn’t you feel a little of that power as your read those words?). The world is a brighter place and you can for the most part, chose what you do, where you go, and what you achieve.
Those who have taken responsibility for their health and fitness are plain to see. They are the sports stars, and athletes that are idolised (don’t you have a favourite sport’s hero?), or those fit people that you know which everyone takes notice of and admires. Every one of these people has taken responsibility for their health and fitness.
Once you tell yourself that you are responsible for your health and fitness, and that you are able to work with influences such as genes, metabolism, or the lingering effects of past illnesses or injuries, you must take THE FIRST BIG STEP.
What is this first big step? It is to start getting yourself a health and fitness education.
Most people’s health and fitness education stopped the moment they left school, or college. Your health education should be a life long study, rather than just a few years in formal education. Rather than your teachers being responsible for your education, you need to realise that you need to be responsible, and responsible on an on going basis for the rest of your life. It is only by acquiring this knowledge will you know how to act to ensure that you become healthy and fit and remain so for the rest of your life (like me learning about the effects of smoking on my sight).
And it is not difficult. Taken a little bit at a time over the rest of your life, it is easy, and becomes, enjoyable and second nature. Health knowledge is all around. In newspapers, magazines, on the television, books, and on the internet. And as soon as you tell yourself that you want to learn what you are reading, you will automatically take more in and remember it more. And the more times you read something, the more it sinks in. Make yourself the habit of reading every health and fitness article twice. You’ll be amazed at the results.
What about the maze and masses of often conflicting information out there? Well, I can tell you from experience that this is a little bit of a myth. You’ll be surprised at how quickly you’ll find that the maze is not as big as you expected it to be.
So decide today to empower yourself by taking responsibility for your health and fitness, and start getting your lifelong health and fitness education.
Fitness is important, but it is more important to track your fitness, especially when you are working with set goals. Tracking makes it possible for you to know whether you are making the right progress or whether you need to make improvements to your workouts to make it easier to reach to the fitness goals that you have set. Fitness bands are amazing trackers that can come in handy for anyone. However, the Garmin Vivofit band can be considered to be the best fitness tracker of all. The band is simply designed for that perfect and comfortable fit in that it can be worn all day and still remain comfortable for the wrist. The band is water resistant to withstand sweat and it can be worn even for the toughest workouts possible.
The Main Features
The features of any product are what make it what it is and worth the value that it is. The same is the truth for this fitness band. It has amazing features that make it stand out from the rest of the fitness bands that are available in the market.
The move bar: This is an interesting feature which keeps you in the know of just how active you have been throughout the day. On sensing that you have not been moving enough, a red bar appears on the band. You will see the bar in case you have been inactive for an entire hour. It is part of the programming on this band that makes it the best fitness tracker.
The battery: Most fitness bands in the market need to be charged every day. The Garmin, however has a long life battery that can go for a whole year without needing any charging. Some users might need to charge the band every month but this is still a long enough time compared to the daily charging requirements of other bands. You get the chance to concentrate more on your fitness than the band which is really nice.
Monitoring function: Besides monitoring your workouts every day, this band also has a monitoring function that can help you see how much sleep you get every night. Sleep is very important when keeping fit since a lack in enough sleep can lead to breakdown and exhaustion. This can make it harder to keep up with any fitness goals that you have. With this function, you will make improvements as soon as you see a need to, which will be good for your goals and health in general.
Stats trackers: They are also found in other fitness bands and they help in charting calories burned every single day and the metabolic burning rate. It is definitely one of the most important features of any fitness tracker. The charts help you know how close you are getting to the goals you have set.
Other features that make the band the best fitness tracker include being lightweight, Bluetooth connectivity and the pedometer function which can tell you how many steps you take every day and therefore how active you are.
Summer is quickly approaching and the beaches will soon welcome bikinis and swim trunks. Are you ready? Well, don’t worry. If you’re not prepared to brave the throngs of people flocking to the beaches, here is a plan to get you in shape.
Step # 1 Start by setting your specific fitness goals
A.Make sure your goals are realistic. You can safely loose 1-2.5 pounds per week. So a realistic goal would be “I want to loose 30 pounds by August 1, 2009. This would be a realistic goal.
Step #2 Set a realistic target date
A.Losing weight should be a long-term goal for a healthy lifestyle. Think of setting great nutrition and exercise habits that will last a lifetime.
B.Changing your lifestyle can be very stressful in the beginning; the stress levels increase when you add the weight of an unattainable goal. Setting unrealistic weight loss dates can lead to frustration causing you to give up.
Step #3 Make sure your goals are your personal goals
A.Decide what you want for yourself. Is it a life of improved overall fitness or lower blood pressure? Know that the goals you set for yourself is not a reflection of what others have set for you.
B.The pressure of starting a new program combined with the expectations of others can often be overwhelming. Share your goals only with people whom you feel will encourage and support you. If you are in an environment where others are not supporting your efforts, DO NOT share your goals with them. Misery loves company. So, surround yourself with positive people.
Step # 4 Is Simple. Write your goals down
A.Be creative with how you present your goals.
B.Find colorful paper to make your goals come to life.
Step #5 Post your goals and pictures
A.Place your goals where you can see them daily. Tape your goals to Your refrigerator, bathroom door, office computer, workstation or car Dashboard. Place your goals anywhere you spend a lot of time.
B.Visualization is 8 times faster than auditory learning. Use visual stimuli that include photographs, or those bikini/swim-trunks that you have been eyeing.
Step #6 Plan your meals accordingly
A.Part of a good plan begins with today. Make out a schedule that includes preparation time for meals.
B.Don’t use your schedule as an excuse to stop at the local fast food joint to get combo #1.
C.Never skip a meal. The most important meal of the day is breakfast. No, not Krispy Kremes and Starbucks, they are not a great way to start your day. Skipping meals during the day slows your metabolism down. When your metabolism slows down your body burns fewer calories, thus storing unnecessary fat. The reality is you must eat healthy in order to safely loose weight.
Items to Include Items to Exclude
Anything baked, grilled, or broiled Anything Fried
Protein from Chicken, or fish, tuna Soda
Low Fat Cheese Cheese
Water, Water and Water Juice
Whole Wheat Bread White Bread
Fresh Steamed Vegetables White Rice
Olive Oil Butter
Egg Whites Tap Water
Step #7 Write down your plan of action (Exercise)
A. In order to reach your goal you must have a plan of action.
B. Decide what steps are necessary to achieve your fitness goals.
C. OK, you have your goals and nutrition plan written. The next
Step is to plan your routine for movement. Cardiovascular Activities may include
one or more of the following:
1.Brisk walking, while pumping arms as if running
2. Jumping Rope
8.Walking your dog
Beginners 10-15 minutes
Intermediate 20-30 minutes
Advance 30-60 minutes
Step # 8 Keys to your Success
What you eat is 80 of your success rate. The other 20 percent is how you change your lifestyle to incorporate physical activities. Before beginning any fitness routine, please consult a physician.
Step #9 Be Patient
A. Ask yourself how long did it take to gain weight? If you average More than 2-3 years, it is realistic that you have developed bad habits over time. So, it will take at least 6 months to develop healthier habits.
B.Self Discipline and Follow Thru are the two hardest …
The shoulder & pectoral girdle has 3 bones, 3 joints, and 1 articulation. The chest cavity, or thorax, consists of 12 vertebrae connected to 12 pairs of ribs which connects to the sternum in the front of the body. The thorax forms an elastic but firm cavity that protects vital organs. It also generates a punctum fixum (fixed point) for the functional mobility of the upper and lower extremities to transfer forces between the them. Designed functionally to enhance breathing oxygen and releasing carbon dioxide. Our structural architecture provides the vehicle for you to lead your life and the direction it follows.
The shoulder joint or glenohumeral joint (GH) is a ball-and-socket joint between the glenoid fossa of the scapula and head of the humerus bone. It is the most mobile joint in the body and most frequently dislocated. The glenoid fossa is shallow but deepened by a fibrocartilaginous rim called the glenoid labrum and anomalies or variations in size and thickness occur. Comparable to a golf ball on a tee horizontally, the shoulder joint has a fibrous capsule that envelops the entire articulation, but with a laxity which affords both Active and Passive Range of Motion (ROM). Ligaments reinforce the static and dynamic stability of the joint in varying directions and positions. There are many bursae (fibrous sacs of synovial fluid) around the joint in specific locations to protect the tendons which move over bones quickly with extreme forces. The subacromial bursae is subject to irritation causing inflammation and referred to as Impingement Syndrome, which is a specific and localized sensation on the top of your shoulder when you lift your arm up. The pectoral girdle consists of two scapulae and two clavicles. The medial portion of the clavicle attaches to the top of the sternum at the sternoclavicular (SC) joint. The distal clavicle connects to the scapula at the acriomioclavicular (AC) joint. The acromion, a uniquely evolved bone feature of the scapula has three types or shapes formed congenitally (Type I or flat 17%, Type II or curved 43%, Type III or hooked 40%) that can affect the odds of having rotator cuff injury (Type III ~65%) and detected via a x-ray study. The shoulder blade or scapula also moves or, glides, over the ribs or thorax cage via the scapulothoracic interface when lifting the arm upward and out.
Scapulohumeral Rhythm: a 2:1 ratio during shoulder abduction between the humerus and the scapula. As the arm lifts the angulation of the scapula moves at half the rate. Sometimes this can cause a clunk-clunk-clunk sound as the shoulder blade moves over the ribs and may indicate a muscular imbalance. If pain or discomfort occupies your shoulder, don’t wait to get it evaluated. Quick and effective treatment exists within a thorough soft tissue examination and clinical experience.
The 12 thoracic vertebrae create a kyphotic curve, a primary curve in our spine, formed within the womb. The curve is opposite in the neck and low back. Thoracic vertebrae are connected or hinged via costovertebral joints to 12 pairs of ribs (7 true and 5 false). A dozen vertebrae interconnected via multiple facet joints allowing motion. The top 6 vertebrae or the upper thoracic spine rotate and lateral flex due to coronal facets. The lower thoracic spine has less rotation and lateral flexion but more flexion and extension are due to sagittal facets. But keep in mind we are all unique and variations within the spine known as congenital anomalies. Midline of chest is the sternum, the manubrium at the top and the xiphoid process at the bottom. There are 10 ribs that attach to the sternum via costal cartilages and the bottom 2 ribs float in the muscles of the abdominal wall.
Muscles of the Shoulder & Thorax
Muscles of Scapular Stabilization: Trapezius, Rhomboid Major/Minor, Levator Scapulae, Serratus Anterior, Pectoralis Minor
Movements of the Scapula: Depression, Elevation, Protraction, Retraction, Upper Rotation
Muscles of the Rotator Cuff: Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
Movements of the Glenohumeral Joint: Internal & External Rotation, Abduction & Adduction, Flexion & Extension
If you have been diagnosed with gastroparesis or functional dyspepsia you know how painful it can be to eat vegetables. Here are two gastroparesis diet tips to help you to safely add more vegetables (and more nutrition) into your gastroparesis diet.
Tip #1 Make Your Own Vegetable Purees
If you have been diagnosed with gastroparesis you might have been advised to eat small amounts of baby food for easily tolerated and digestible nutrition. However, making your own baby food tastes better, and it’s more varied and more nutritious. You can start by investing in a powerful blender, such as the Vitamix blender, to make your own vegetables purees. You also want to invest in a fine mesh strainer and a rubber spatula to strain the purees. It is important to invest in a powerful blender because a powerful blender will make your vegetable purees silky smooth and easier to digest.
Make sure to peel vegetables with fibrous peels such as sweet potatoes. Then just boil or steam (more of the nutrients are preserved with steaming) the vegetables until tender. Let them cool and then blend them in a powerful blender, such as a Vitamix, until creamy and smooth with some of the cooking water to reach the desired consistency. Add more or less of the cooking water according to what you think will be easiest for you to digest. Then pour the puree through a fine mesh strainer using a rubber spatula to speed up the straining process.
You can add a little bit of lemon juice (if it doesn’t upset your stomach) and sea salt to add some flavor. Put your vegetable purees in glass containers with lids and they should last in the refrigerator for about 3-5 days. If you want to freeze your vegetable purees you can pour the purees into an ice cube tray which you can thaw in the future to make individual servings.
You can use 1 type of vegetable such as well cooked and peeled summer squash, peeled broccoli, peeled carrots, peeled asparagus, de-stemmed mushrooms, peeled sweet potatoes, or a combination of vegetables. Use your discernment to choose which vegetables will be the easiest for you to digest.
Tip 2# Juice Your Vegetables
Investing in a good juicer can help you to get the benefits of consuming raw fruits and vegetables without upsetting your gastroparesis symptoms.
You will still want to invest in a fine mesh strainer to strain your juice to strain out any of the remaining fiber.
Some vegetables that are good to juice are cucumber, celery, carrots, and beets. Wash and peel the vegetables and run them through a juicer. I recommend the Omega 4000 juicer for this purpose. Remember to drink your juice slowly and in small quantities to make sure you are able to tolerate it well.
I hope that these two tips will help you to add more vegetables into your gastroparesis diet and if you are interested in the kitchen appliances I mentioned in the article please check out the resources below:
This is a facility that offers its clients a place that has exercise equipment for the purpose of getting physically fit The memberships of these fitness centers can be as inexpensive as $10 a month or as much as $700 a year. It depends on the location of the center and the amenities and equipment offered. When you are choosing a fitness center there are many things that you should consider before making your final decision.
One of the main things that you should consider is your level of comfort. The reasons this is important is that if you are self conscious or uncomfortable about working out then you are most likely not going to stay motivated to go on a regular basis. When it comes to your level of comfortableness with the fitness center, there are also other issues to think about. You should make sure that the center is well lit and clean, that it has the state of the art equipment and is it in good repair. Is there an instructor to show you in how to use the different pieces of equipment properly? You are going to a fitness center to get fit and healthy so it is important that you know how to maximize the benefits from the different pieces of equipment. You also need to make sure that there are private, clean showers and restrooms.
Another important consideration is the location. You want to make sure that it is conveniently located near your home because no one wants to drive twenty miles or so to a fitness center. You want to be sure that it is located in an area that is safe and well lit, especially if they offer early morning or late night hours. Check to see if they have a decent size parking lot and that it is also well lit.
Another key factor is the availability or the hours that the center is open. No one works the same hours nor has the same hours that can go to the fitness center so the hours open need to fit your schedule. Some fitness centers today are open twenty-four hours a day seven days a week but still have certain hours that they will be open and have instructors in the center. To utilize the center after those hours you will to have a pass card, like a hotel uses, in order to get into the fitness center. For these types of centers, it is very important that the parking is close to the building and the parking lot is very well lit. The last two factors is the cost per month or year and if the center offers any fitness classes.
As the Kentucky summer season approaches, more and more of its residents find it's time to start reevaluating all of those comforting pecan pies that they took solace during during the cold winter months of the past year. Fortunately, there are ways to shed a few pounds quickly and tone up any flab that may have accumulated over the past few months, with the help of a Louisville fitness boot camp. More and more people find that they are turned off by the big corporate gyms that have planned the city, and are looking for a more personal touch.
One of the major benefits that a Louisville fitness boot camp can provide then, in comparison to the alternative of a corporate gym, is the hands-on coaching and guidance provided by its personal trainers. At a boot camp, you are far more likely to get a personalized workout system that you will be able to fit around your hectic schedule. Booting camps are more driven by results, which is what gives them such a high success rate. Although they may focus initially on blasting off any fat that you are trying to get rid of, they also give you the tools to keep that weight off after the camp has run its course.
Many boot camps will combine traditional gym equipment with an outdoor setting for a more varied workout, as well. This is another benefit of the Louisville fitness boot camp, in that with more of a variety of exercise, you are more likely to have fun with it and actually look forward to working out. Fitness should not be a chore, and with the right attitude that can be instilled as part of a professional workout team, you may even start looking forward to it at any time of you.
The best way to get started is to look into what types of Louisville fitness boot camp sessions are about to start up and get encompassed. With a shorter program, it may be easier to take that important initial step towards a lifetime of fitness. The program lengths vary, however, and there may be options that are longer long-term as well. Some have more of an emphasis on targeted body sculpting, and others strictly on shedding pounds. The most effective tend to focus on both areas of fitness, and the boot camp approach is specifically recommended for this type of endeavor.
Being a Health and Fitness Professional, it is my job to understand terms and definitions which are commonplace to this industry, as well to keep abreast of evolving trends. Through my experience, I have found that a number of terms deserve a little more clarification than that which they are granted.
Aside from clarifying the definition of Health Related Fitness, this article intends to shed some light on a few of the associated terms, and to show their respective distinctions.
Is it simply all in a name?
The fitness world seems to use the concept Health Related Fitness like a generic fitness principle – interchangeable with others like “Physical Fitness”, “Health and Fitness” or simply “Fitness.”
While all of these terms can be included under the broad term Health and Physical Fitness, they individually refer to different aspects – both generic and specific. Unfortunately, references to these and other fitness-related terms are often vague, while consistency in their intended use is meager at best; there is a kind of “generally accepted” use for them, but individuals often rely on own interpretation, and this can lead to confusion.
With that said, does Health Related Fitness simply infer fitness by means of good health? Not quite. That is why we need to understand a little more behind these words before digesting the definition.
How did the term Health Related Physical Fitness come about?
That is a good question. One could probably ask what is this concept all about – can we not simply use the terms “Fitness” or “Physical Fitness” instead?” Why Health “Related”?
The main reason stems from the fact that most health and fitness terms are used inconsistently and often refer to different concepts or notions. Subsequent to the 1996 report from the US Surgeon General (Physical Activity and Health; a report of the Surgeon General), there was a move to try and address the alarming rise in obesity levels among the general American public. Studies and initiatives required standardization among clinicians, health practitioners and fitness trainers to grapple with the task at hand. Enter “Health Related Physical Fitness”, a working term to address the general state of health among the public.
The definition of Health Related Fitness
According to the American College of Sports Medicine (ACSM), the main authority in this field, ineffective definitions with unclear and subjective wordings, as well as definitions containing terms which themselves require defining, have contributed to confusing the term “Physical Fitness.”
There exists no reliable guide for Health and Fitness Professionals to measure “Physical Fitness”, because the term has been so loosely and inconsistently defined. It is therefore that one should consider the concept of Health Related Fitness. The definition therefore centers on the 5 Components of Physical Fitness which relate to “good health.” These Components are:
On the other hand, Skill Related Fitness Components are:
According to the Centers for Disease Control and Prevention (CDC), the definition of Physical Fitness emphasizes the difference between Health Related Physical Fitness and Athletic Ability Physical Fitness. Its point-of-departure is the “health” of the US nation, which is often referred to as the “public health perspective.” In that respect, the 5 Health Related Fitness Components are more important than those related to Athletic Ability (or Skill Related Components).
Although the concept of Health Related Fitness has an integral association with “good health”, the 5 Components are addressed individually by health professionals to allow for their measurement.
Now that we have a deeper understanding of the term, what purpose does it serve?
Continuing from where the definition left off, the objective of measuring the 5 Components is to advise clients about their own particular Health Related Fitness, and to use data obtained from the tests to design appropriate exercise programs which can then be evaluated.
The 5 Components contribute evenly to make up a holistic Health Related Fitness, which is of direct interest to the health of the ordinary citizen, in that the concept is normative. In other words, it is a standard which allows for consistent application.
It is therefore important for those working in the health and fitness …
A career as personal trainer is one that is extremely satisfying. You will be helping people get fit and so achieve their dreams of living a better life. To become a personal trainer, you need to undergo some kind of training yourself. There are several good fitness courses available, so you will need to do a little research to see which one will suit you best. These can be found at specific colleges that run personal training courses. Not all personal trainer courses are the same. Many have various modules that will train you in just one aspect of becoming a personal trainer.
You might like to just work in a gym, or water aerobics could be your thing. There are also more comprehensive courses that train you in safety for your clients and how to draw up a specific exercise plan to fit each person, taking into account their level of fitness and health needs. Other personal training courses may teach you business administration, in case you want to start up your own gym or personal training business.
It is important to choose the right course, but if you are not sure which one you want to do, then start off with one or two smaller modules that can then count towards your end result should you choose to take the more comprehensive personal training course . There are several ways in which you can train to become a personal trainer. You can attend college full-time and get through your training more quickly. Or if you need to keep working to pay your bills, you can do your fitness courses just part-time. While this will take longer, it will still get you to your end goal of becoming a fitness trainer, and that is what counts.
Going to college to train as a personal trainer is not quite the same as going to college for another kind of course. By its very nature there will be a great deal of exercise involved in personal trainer courses. So it is not like you will be sitting behind a desk all day studying. You will need to be fit to start with – and your training will make you even more fit. You also need to have empathy with other people and be willing to help them attain their own fitness goals, even though these may not be quite the same as your own. Your personal training course will enable you to encourage all your clients to be the best they can be.
Garmin Forerunner 305 GPS watch is a bit less modern compared to other models of Garmin GPS running watches. However, it is still considered as one of the best because of the features that it offers. Aside from the features that this Garmin GPS running watch offers, it is also much cheaper compared to other watches because it is a bit older. This makes the watch worth more than its price, and is one of the reasons why it is still preferred by a lot of people.
One of the disadvantages that this running watch has is the design. It is a bit bulky compared to the latter models of Garmin GPS running watches, which can cause distraction for some people. However, it can offer a wider view of the surrounding environment compared to other watches, which makes it preferable for people who love using GPS trackers.
Although it is water proof, using this watch for swimming is not advisable. There are a lot of things that you need to consider before using this watch, and you need to know these things because it will help you determine whether the watch will be able to give you the things that you are expecting or not.
Garmin Forerunner 305 GPS watch has large and easy-push buttons which will allow you to easily operate the watch even while training. Keep in mind that this is one of the most important things that you need to consider, especially if you are going to train by yourself. You need to time every segment of the lap, and if you are going to use a GPS watch that doesn’t have large easy-push buttons, then you will be having problems with using it.
Although the Garmin Forerunner 305 GPS watch is said to be one of the best running watches today, you cannot simply buy it instantly. Keep in mind that different runners require different features and if you really want to improve your overall performance, you need to choose the one that can provide everything that you need. There are a lot of different options that you can take, and with the help of the Internet, finding the one that will really help you with your training is not that hard.