Abs Workout - Plank

The following comes from munfitnessblog.com :

Plank is a good abdominal workout. Unlike crunches which abs is facing ceiling, in plank, your stomach is facing toward the floor. Plank does not only strengthen the abdominal muscles, it also improves the back and butt too.

Steps:

1. Face down on the floor and support your body with forearms and knees.
2. Raise your body. Support your body with toes and resting on the elbows.
3. Keep your back in straight line and flat like plank. Do not stick your butt up.
4. Contract your abdominal muscles.
5. Hold as long as you can. Then lower yourself back down.
6. Repeat another 3 to 5 times.

Tips:

- For beginner, hold the position for few seconds and gradually increase to 10, 20, 30 and finally 60 seconds.
- You may want to start beside a mirror to ensure your form is correct. It is important to maintain a flat line from your shoulders to your feet.

Burn, Baby, Burn

It has been a very hot week here in the UK. The gym seems to have been a little quieter. Heat can definitely have an effect on your motivation, but the way to get around it is to prepare by spending a lttle time in the heat, and then spending a little longer each time so that you can acclimate to the conditions. It is important to also remember that chances are, your gym has air-conditioning, which means there are no excuses as to whether or not you go to the gym as scheduled.

Speaking of heat, I found the following in the US fitness magazine Maximum Fitness. Keith Klein is the founder and CEO of the Institute of Eating Management in Houston, Texas and Heidi Skolnik is a sports nutrition consultant for the New York Giants:

' Burn, Baby, Burn

Not all calories were created equal. Each of the macronutrients - protein, carbohydrates and fat - has a different impact on your metabolic rate because of how much energy your body must expend to digest them. This is known as the thermogenic effect of food (TEF). Protein has the greatest thermogenic effect because it temporarily raises your metabolic rate by up to 20 percent. Complex carbohydrates increase it by 10 percent, followed by fat, which increases it by four percent. "What this means is that for every 100 calories of protein you consume, your body uses 20 calories in digestion," says Klein. "For every 100 calories of carbs, it burns 10. For every 100 calories of fat, it burns four. Simple sugars and highly processed foods have a much lower thermogenic effect because they require far fewer calories to digest." When a food is processed, like what occurs in all kinds of protein powders, it takes less effort for your body to digest it. For example, a chicken breast is harder to digest than a protein shake because the powder has always been broken down to some degree. Chicken, a natural and non-processed source requires more work for your body to take away all of its nutrients than the shake, thus burning more calories in the process.

The TEF is another reason why you should divide your total calorie intake between several smaller meals throughout the day. "Each digestive event can further increase your metabolism by up to 10 percent," says Skolnik. '

Over The Hump

Hump Day: The middle of a work week (Wednesday); used in the context of climbing a proverbial hill to get through a tough week.

The expression could also be applied to the middle of the year. Yesterday, June 30th (though not a Wednesday) was a hump day. As of today, Wednesday, July 1st, 2009, we are over this year's hump.

That means we should think of all that has happened in the past 6 months as having been the hard part. Now we're into the part where we really step up our determination with fitness and discipline with nutrition. Now is the time we really make things happen. And the rewards that wait at the end of the year or even sooner for us, will be a phenomenon.

I can't wait. Let's get to it.

Michael Jackson 1958-2009 (Man In The Mirror)

Last Thursday, the world lost a true icon, the most famous person in the world. His name was Michael Jackson. I am one of many of whom his music has touched and influenced. He is a star beyond any other.

Michael Jackson's song 'Man In The Mirror' inspires you to take a look at yourself and make a change for the better. So as a gesture of goodwill to the inspiraton of Michael Jackson and solidarity with Michael Jackson's family, take a look at yourself in the mirror today and make a change.

Next time you are at the gym, the following is a Michael Jackson playlist that works great for a cross-trainer workout:

Beat It
Billie Jean
Thriller
She's Out Of My Life
You Are Not Alone (Radio Edit)
We Are Here To Change The World
Bad
Black Or White
Jam
We Are The World
You Are Not Alone (Classic Club Mix)
Speechless

Michael Jackson 1958-2009

Be A Star!

There are some very special people in the world. They are called Stars. Now that doesn't necessarily mean they are celebrities, although many are. Stars are people that truly go above and beyond.

In regards to fitness and nutrition, these are people who are able to get up first thing in the morning and go to the gym, no matter how tired they feel. These people are consistent in what they do. They are focused when at the gym and don't stand around chatting to others. They challenge themselves. They work their body not their ego. They lead by example. They may attend regular classes to broaden their horizons, and are often full of energy and inspire others. They don't worry what other people think of them, yet are happy to collaborate with them. They stick to healthy nutrition. That doesn't mean they are robots or hardcore soldiers, they are simply focused on their goals and have an amazing dedication. These people are so much more than words can describe. These people are Stars.

True Stars are generally rare, often hard to find, even within yourself. Only you know if you qualify as a Star. And if you are a star, please show the world. Be a Star!

Probiotics

The following was written by Becky Hand, aLicensed & Registered Dietitian, and is available to view at http://www.sparkpeople.com/resource/nutrition_articles.asp?id=576 :

Did you know that your digestive tract contains more than 400 types of “friendly” bacteria? These little guys, commonly referred to as probiotics (which means "pro-life"), help reduce the growth of harmful bacteria and promote a healthy digestive system. That’s right! Probiotics are live bacteria with clinically-documented health benefits.

Health Benefits

It appears that when the digestive system is kept healthy, other body systems greatly benefit as well. Probiotics may:

- Protect against infection
- Enhance and boost the immune system
- Promote and improve digestive health
- Alleviate diarrhea caused by antibiotic treatments
- Promote urinary and genital health
- Assist in the management of inflammation
- Help alleviate symptoms of lactose intolerance
- Improve some types of eczema in infants and children
- Reduce cholesterol levels
- Decrease the risk of certain cancers

It is important to note that each type of friendly bacteria has a specific health benefit to the body. With over 400 different types of probiotics identified, researchers are just starting to uncover the health roles and benefits of each.

Food Sources

Currently, foods that contain probiotics are primarily dairy products and dairy beverages, including:

- Yogurt
- Drinkable and squeezable yogurts
- Fluid milk with added probiotics
- Fermented milk such as sweet acidophilus milk
- Kefir

Through fermentation, probiotics enhance the flavor and texture of these particular dairy products. Dairy foods actually buffer your stomach acid and bile, thereby protecting the probiotics from the stomach acid so that they can reach the intestines.

Raw (unpasteurized) yogurt is loaded with bacteria. Most yogurts today are pasteurized and these bacteria are killed. However, some friendly bacteria are added back. Look for a yogurt that contains the “live and active culture” sign on the label. Pay close attention to the expiration date because these live bacterial cultures can diminish with time.

Probiotic Supplements

Probiotic supplements are available in a variety of forms, such as freeze dried powder, capsules, wafers, and liquids. Remember to exercise caution before using a probiotic supplement. The Food and Drug Administration (FDA) does not regulate supplements in the same way as it regulates medication. Legally, manufacturers can sell supplements, even with little or no research on how well it works or how safe it is.

Supplement and medication reactions can occur, therefore seek the guidance of your health care provider before using any probiotic supplement.

Grab Some Bugs!

Why not give some fermented dairy products a try today? Little Miss Muffet did! Remember her curds and whey—a fermented dairy product filled with friendly bacteria? That old spider probably came and sat down be side her…because he wanted the probiotic benefits too!

Reasons To Spin

Spinning is an indoor group cycling class. Here are a few reasons to try a Spin class. Much of the following has been adapted from dailyspark.com :

Burn Extra Calories - Spinning classes help motivate you to work harder and get a better workout (which means better results and higher calorie burn) than you may do on your own if you're not the most focused individual.

Give Your Joints A Break - Spinning is a low-impact cardio exercise, which means it's easier on your joints, including your knees and ankles, than many other forms of cardio. Many people who are rehabilitating injuries or recovering from surgeries are advised to try low-impact forms of exercise (like biking or Spinning) in lieu of jarring activities like running. If you have an upper body injury, you can still ride the bike and get a good workout. Even if you don't have joint issues now, it's a good idea to alternate your high-impact exercises with some low- and no-impact exercises like Spinning to avoid overuse injuries and give those vulnerable joints a break every so often.

Stay in Control - How many group workouts have you ever tried that can easily seamlessly accommodate beginners, people with injuries, hardcore exercisers, young and old, and advanced exercisers in a single room? Possibly, not many. That is the beauty of Spinning: It's something everyone can do. You should think of your Spinning instructor as a friendly guide for your workout. He or she usually has a general plan in terms of movements, intensity changes and pace, but really, YOU are the one in control. You decide how much resistance to add, how fast to pedal, and how hard to work. This means that people of all fitness levels can take the same class and all get a great workout.

Enjoy the Great Indoors - Many people love biking— and the benefits it provides as a great cardio workout with low-impact on the joints— but don't love biking in traffic on the streets. Spinning will provide the same benefits without the uneasiness of cycling in a high-traffic area that's unfriendly to bikes. If seasonal allergies or extreme weather (too hot or too cold) forces you to take your outdoor workouts inside, Spinning is a great alternative.

Feel the Energy - It can be a positive, high-energy atmosphere that can motivate you to push yourself and make you feel good about working out. It makes the whole workout experience more fun— and helps you feel connected with the people around you, like you're all in it together. Remember that Spinning is non-competitive. Harness that energy around you and within you for a great workout that you can feel good about!