Flu – Do Not Let It Take You

Finishing up our series from Checkley’s Natural Method of Training, we have some more highlights for you today.

Checkley’s Natural Method of Training
By: Edwin Checkley
Second edition, published 1922, excerpts from pages 135 and 137.

“Of course the best kind of exercise is the exercise the body receives
in performing some useful service. If a person feels that he is
getting some good out a certain kind if work he has more enjoyment in
that work than if he considered it either harmful labor or labor that
was merely obligatory. It is notorious that men will enter with
enoyment on active sport that makes a considerable demand upon their
strength, when a hod of coal hurts their back, and a little spading in
the garden fills them with aches for a week. As a matter of fact, too,
word done without interest actually strains the body more than work
enthusiastically performed.”

“The tendency of hard exercise is hard muscles, and hard muscles are
bad. The body should remain firm, but pliant and in most parts soft.
It is in the conservation of energy, and not in the prodigal
dissipation of energy, that the greatest strength and endurance of the
body will always lie.“

Continuing our series from Checkley’s Natural Method of Training, we have some more highlights for you today where Checkley discusses issues for women.

Checkley’s Natural Method of Training
By: Edwin Checkley
Second edition, published 1922, excerpts from page 104 and 111.

On Training For Women

“In the case of the bust it is of importance to remember that there is here, as in all other parts of the body, a muscular system. The muscles of this region are, of course, almost invariably unlocated by their owner, and most supports soon leave them unused also. Now, by persistent effort a control over these muscles may be established until it will be possible to voluntarily contract and relax them, with the result that a sunken and flabby bust may be made full and firm. Thus, unless she is absolutely deformed, there is no reason why a woman should not develop and mold her entire form by simply acquiring muscular control of the parts deficient in contour. The gaining of control requires a distinct effort of will, but the results surely justify the effort.”

“Women should, in fact, cultivate all the exercises that might give suppleness to their bodies. There can be no grace without suppleness. That complete flexibility in all the muscles of the body which the exercises enumerated have been calculated to secure is absolutely necessary to the charm of carriage which distinguishes one woman above another. Unused muscles, resulting from an absurd idea of the essential restrictions of a woman’s position, are worse than no muscles, because they are irritated under tension and retard the movement begun by the muscles that are fit to use.”

Continuing our series from Checkley’s Natural Method of Training, we have some more highlights for you today.

Checkley’s Natural Method of Training
By: Edwin Checkley
Second edition, published 1922, excerpts from page 18 and 29.

“It is of the utmost importance, then, at the very outset that a person should do those things properly which occupy so large a percentage of the habits of his life. If there is a reflex action from the correct habits of sitting, standing and breathing, to say nothing of other actions, it is quite clear that the formation of a correct habit will bring a certain percentage of added strength and health with no conscious exertion. It is like having money out at interest. The income does not seem to be worked for.”

from page 18

“The point of what I have urged is this: The muscles must be in the support of the body–and all of the muscles that rightfully should. This does not imply greater labor, but less. What begins by a conscious effort will soon end in a habit–will become an exhilaration. What often passes for fatigue of the muscles is simply irritation arising from impeded circulation of the blood brought about not by the use but the cramping or non-use of muscles.”

from page 29

Birthday Deal!!

In honor of Life Fitness Academy’s Birthday this month we are offering our best deal ever on personal training!

50% off personal training for as long as you continue your training. That’s right: $37.50 per session. This is not an introductory deal that will go up. You can lock in this price for as long as you continue your training. It is a limited time offer that will expire on February 25, 2011. You must pay and schedule by then. After the 25th our regular rates will be in full effect.

Special Terms and Conditions for this deal are:

• Must use at least 4/month
• If you cancel a session- you lose it!
• Must have 2 weeks notice on reschedules
• New personal training clients only
• Not for use with other promotions
• Must book by February 25th
• The price will remain for the life of your contract (if paid sessions end- you must pay to continue within 5 days to keep your price)

Sessions

4 Sessions $150.00 8 Sessions $300.00 12 sessions $450.00

Please contact us if you have any questions or too schedule your times!

Phone: 615-562-2633
Email: [email protected]

________________________________________________________

I feel like I am getting ready to tell you about a new translation of the Bible with that title. Ha! Well I assure you this isn’t as important as the Bible but does deserve a look see. I hope you know by now about Peak 8 or better known as HIIT( high intensity interval training). If you don’t, well you should read up on it, it is a sure fire way to lose fat and gain lean muscle in only 18-20 minutes! How does this translate to over all fitness?

Well, much like the Peak 8 fitness program it is great for melting fat, but it primarily works the legs muscles, which for all intensive purposes that is fine for losing fat. If you want to gain muscle in the upper body while you lose fat couple this with an upper body HIIT program like I do. We offer a class using Peak 8- it is our Body Shop Boot Camp. Details are at the bottom of this note.

It will take your body to the next level of fitness especially if you posses the ability to be really disciplined about completing it on your own. This style of muscle building and fat burning is gaining attention as more people are seeing results.

The problem.
This is easy, commitment! Most people think that it should be easy and the results come fast. This will never be true, as a matter of fact most doctors encourage a 6 month commitment to any diet and exercise program. I wish I could say in my line of work, that this is the norm for my minimal commitment levels. Sadly it’s just not the case.

Be accountable!
If you have a trainer or at least a partner to work out with you are 70% more likely to achieve your long distance goals of whole health. Which is learning about your food and sticking to a work out plan.

Know your stuff.
If you spend anytime digging around on this site you will learn a ton, so do that. Also stick with time tested methods of eating and working out. There are some great new fitness things out there that work with complete muscle failure like Peak 8 and others that make your muscles guess like P90X that are great. When considering these things use common sense and commit to the entire process.

Here is an example of Peak 8 coupled with an upper body HIIT.
For best result use a sit down bike with custom intervals.
Select more workouts.
Select custom intervals.
Enter work time. 30 sec.
Enter work level. 15-20 on the resistance.
Enter rest time. 90 sec.
Enter rest level. 5 on the resistance
Enter #of intervals. 8
Go!
Push yourself to reach a high wattage or METS every time you get to your 30 sec. interval.

Now for the weights!
Example work day. (Chest. Shoulders. Triceps)
Keep the weight light and manageable, you need to focus on failure not bulk.
12-15 reps Barbell flat bench press – Pyramid the weight.
10 reps – higher weight
8 Reps
6 Reps
12 Reps at the same weight you started with.
No breaks.
4 set of 10 reps – Incline bench dumbbell flies.
Pick a weight you can handle.
12 Reps – Standing Military press – Pyramid the weight
10 Reps
8 Reps
6 Reps
12 Reps Same weight you started with.
4 set of 10 reps of standing shoulder press.
Pick a weight you can handle. No breaks!
SKull crushers (triceps)
12-15- On a flat bench. Pyramid the weight.
10 Reps
8 Reps
6 Reps
12 Reps with the same weight you started with.
4 set of 10 reps
Tricep push downs

3 set of close grip push ups till failure with a 30 sec break.

If you do this with a partner it will only take 10-12 minutes — add the Peak 8 in there you will be at about 30 minutes.

By yourself, closer to 45 minutes as the transitions take a minute. No BREAKS!

We offer a class that is peak 8- it is our Body Shop Boot Camp and it starts January 3rd.

$216 for 2x/week for 8 weeks
$304 for 3x/week for 8 weeks

Starts Januray 3rd
Coleman Community Center

Classes are:
6:15 am M/W/F,
7am M/W/F or T/TH
8:15 am T/TH

Buy 2x/week now

Buy 3x/week now

**when you buy the class, put in the comments which class you will be attending.

Issue 98: GoL Rewind:

Since the beginning of human history, people usually walked everywhere they went, and physical activity was part of their lifestyle. They didn’t have to make room for it in their schedules. In fact, mere survival necessitated movement.

With our modern conveniences, however, our immediate survival is no longer contingent on our physical activity. Our buildings, shopping centers, works areas and homes are all designed so that we don’t have to move around much. That’s not how we’re hard-wired to live, though, and this “cushy” lifestyle has translated into weight gain and lowered health levels. In fact, the sedentary modern lifestyle can contribute to as many as 1,000 calories per day not burned and a 50% reduction in physical activity. While our immediate survival may not rely on physical activity, our long-term health may definitely be tied to our activity level.

An article in The Journal of Physiology reminds us that we are made for a physically active lifestyle, but we’ve been on a downward spiral to inactivity—and it’s nothing new. In 1953, almost 60% of American children failed to meet even a minimum fitness standard for health. Can you imagine what the percentage was for adults if it was 60% for children? Or better yet…can you guess what the percentage would be now—especially considering that children have generally become even more sedentary?

The article continues and gives the scientific basis underlying how physical inactivity affects at least 20 of the most deadly chronic disorders. The hope is that raising awareness could serve as a starting point for developing additional strategies n the ongoing war against inactivity-induced chronic health conditions that plague our inactive modern society.

In other words, inactivity can bring on serious health problems—and we need to change our ways.

Among the disorders associated with an increase of incidence in inactivity are:

• Cardiovascular diseases—including heart disease, congestive heart failure, coronary artery disease, angina, and myocardial infarction; hypertension, stroke, intermittent claudication, and platelet adhesion and aggregation
‚Ä¢ Metabolic diseases–including Type 2 diabetes, obesity, dyslipidemia, and gall bladder disorders
• Cancers—including breast cancer, colon cancer, prostate cancer, pancreatic cancer, and melanoma
• Pulmonary diseases—including asthma and chronic obstructive pulmonary disease (COPD)
• Musculoskeletal disorders—including osteoarthritis, rheumatoid arthritis, osteoporosis and physical frailty
• Immune dysfunction disorders and neurological disorders—including cognitive dysfunction

Those are serious side effects of inactivity.

It’s time to get back to old school exercise—even if it’s just walking several times a week. It can mean the difference between health and unhealth.

From:Extraordinary Health by Jordan Rubin

You made it to the last week! That’s great, I knew you could do it! This week will be a mixture of body weight and isometric exercises.

Monday
100 chin ups
50 hanging leg raises
200 pushups
300 jumping jacks

Tuesday
7 tiger moves 3 minutes each

Wednesday
100 banana crunches
200 side plank pushups
300 jumping jacks
100 squats
50 one leg squats per leg
50 pull ups
25 hanging leg lifts

Thursday
Repeat Tuesdays workout.

Friday
500 jumping jacks
300 pushups
100 chin ups
50 hanging leg raises
100 couch dips

Saturday
7 tiger moves 4 minutes each

Mix it up anyway you like, just stick to the numbers and get it done!

Did you know that what you eat directly after exercising – typically within two hours – can have a significant impact on the health benefits you reap from your exercise?
Consuming sugar within this post-exercise window, will negatively affect both your insulin sensitivity and your human growth hormone (HGH) production.
A recent study in the Journal of Applied Physiology found that eating a low-carbohydrate meal after aerobic exercise enhances your insulin sensitivity. This is highly beneficial, since impaired insulin sensitivity, or insulin resistance, is the underlying cause of type 2 diabetes and a significant risk factor for other chronic diseases, such as heart disease.
In addition, as HGH Magazine explains, consuming fructose, including that from fruit juices, within this two-hour window will decimate your natural HGH production:
“A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH.
‚Ķ If you miss reaching HGH release during working out, you will still receive the calorie burning benefit from the workout. However, you’ll miss the HGH “synergy bonus” of enhanced fat burning for two hours after working out.
This is an extremely important fact to remember if you want to cut body fat and shed a few pounds.
The University of Virginia research team demonstrated that carbohydrates are burned during exercise in direct proportion to the intensity of training. Fat burning is also correlated with intensity. However, the actual fat burning takes place after the workout, during the recovery.
This makes the “Synergy Window,” the 2 hour period after a workout, very important in maximizing HGH, once it’s released during exercise.
‚Ķ If you are middle-age and want all the benefits from exercise induced HGH, then apply this strategy.”
Fitness expert Phil Campbell, author of Ready, Set, Go! further explains how you can maximize your HGH production by limiting sugar intake for two hours post exercise, in this article on HowToBeFit.com.
Exercising one hour a week and getting the same results as traditional strength training might sound impossible. However, University of Florida orthopedics researchers have developed a system that may do just that, and as you will read in my comment below, the kind of exercise you perform can dramatically reduce the time you spend in the gym while still getting better results than you did before.
The system created by University of Florida researchers uses eccentric (negative) resistance training, which capitalizes on the fact that the human body can support and lower weights that are too heavy to lift.
According to UF Health Science Center:
“Through a system of motors, pulleys, cams and sensors it adds weight when a person is performing a lowering motion, and removes that weight when the person is lifting. As a result, the body starts seeing loads, resistance, and forces that it doesn’t normally see”.
Other scientists have found additional clues that explain how exercise reshapes and strengthens more than just your muscles.
It changes your brain too.
In the late 1990s, researchers proved that human and animal brains produce new brain cells, and that exercise increases the process. But precisely how exercise affects the intricate workings of your brain at a cellular level remained a mystery.
However, a number of new studies have begun to identify the specific mechanisms, and have raised new questions about just how exercise reshapes your brain.
In some studies, scientists have been manipulating the levels of bone-morphogenetic protein (BMP) in the brains of mice. The more active BMP becomes, the more inactive your brain stem cells become and the fewer new brain cells you produce. Exercise reverses some of the effects of BMP.
According to the New York Times:
“BMP signaling was found to be playing a surprising, protective role for the brain’s stem cells … Without BMP signals to inhibit them, the stem cells began dividing rapidly, producing hordes of new neurons.”
Sources:

UF Health Science Center February 23, 2010

New York Times July 7, 2010

PloS One October 20, 2009; 4(10):e7506

Cell Stem Cell July 2, 2010; 7(1):78-89

Journal of Applied Physiology December 31, 2009

HGH Magazine

HowToBeFit.com

Over the years, many people have asked me why I think push-ups are one of the best all-around exercises for fitness and strength. Here are ten solid reasons.

1. In the multi-variations that are possible, push-ups work every major muscle group in the entire body and on both sides of the body—no other exercise can do this!

2. Push-ups are totally free! You already have everything you need within arm’s reach (pun intended) to achieve a world-class body sculpting strength and fitness training program.

3. Push-ups can be done virtually anywhere—all you need is a few square feet and you’re off to the races.

4. Push-ups solve time-constraint issues. Once you’re in the groove, you’ll be able to perform an entire workout in less time than it would take to drive to a gym and change into gym clothes.

5. Push-ups have almost no risk of injury. This is especially true as you integrate a number of variations into your routine that challenge, sculpt, and strengthen your entire musculature from multiple angles.

6. Push-ups are the key to a sound and healthy heart and a powerful pair of lungs. They integrate both cardio endurance and cardio interval training into one series of exercises.

7. Push-ups build lithe, perfectly sculpted muscles from your neck to toes. The result is a sculpted physique that is always proportionate to your body’s natural frame, muscle and bone structure.

8. Push-ups are the key to dynamic lifelong weight management, because as they build muscle, they automatically accelerate your body’s fat-burning engines. One pound of muscle burns 35 calories a day, in contrast to just 2 calories burned by one pound of fat per day. Your muscles thus reset your metabolism, burning fat twenty-four hours a day, seven days a week.

9. Push-ups are the foundation of a fitness lifestyle that will keep you young, vibrant, energized, and totally strong for life!

10. Push-ups reinforce your personal willpower and self-determination to do and accomplish great things. They are the ultimate self-fulfilling prophecy for lifelong strength and fitness.

By: John Peterson
http://www.transformetrics.com

Ayurveda, India’s traditional ‘science of life,’ has the remedy for swine flu in the form of the basil leaves commonly known as Tulsi. Tulsi is well known in India for its remarkable healing properties. But the anti-flu property of Tulsi has been discovered by medical experts across the world quite recently. Tulsi improves your body’s overall defense mechanism, including its ability to fight viral diseases.

Apart from acting as a preventive medicine, Tulsi can also help a patient recover faster. It’s no coincidence that Tulsi is known by the names: The Queen of Herbs, The Incomparable One, Elixir of Life, The Mother Medicine of Nature, Holy Basil. The stimulating powers of Tulsi have been recognized by ancient healers and sages, and Indians have long worshipped Tulsi as a sacred plant, using its branches, leaves and fragrance for purification purposes and to heighten spiritual awareness.

One of the reasons why I personally drink Tulsi tea, however, aside from the fragrant flavor, is that it is one of the most effective adaptogens (an agent that helps your body adapt more efficiently to stress) ever known. But Tulsi also has another very beneficial “side effect” and that is helping to prevent and treat swine flu.

According to the article linked above, Tulsi may: Improve your body’s overall defense mechanisms, including its ability to fight viral diseases, help speed up your recovery process if you do get the swine flu, and strengthen your immune system. These benefits may stem from Tulsi’s highly complex, unique chemistry. It contains beneficial compounds called phytochemicals — naturally occurring compounds that plants produce to protect themselves against bacteria, viruses and fungi — that interact and have strong antioxidant, anti-viral, anti-bacterial and immune-enhancing properties that promote general health and maintain your body’s natural defense against germs, stress and disease. If you are concerned about the swine flu, I would highly recommend trying Tulsi over any of the flu drugs or vaccines now being offered.

Putting Swine Flu into Perspective
Even though swine flu appears to be continuing to spread, you need to know that this is typically a MILD illness. Most cases resolve with no medical care needed whatsoever. If you are still considering taking the swine flu vaccine, please take a few minutes to get informed on the reasons why I don’t recommend it by reading these important articles:
Swine Flu is NOT the Problem — It is the Vaccine that May Harm or Kill You
Squalene: The Swine Flu Vaccine’s Dirty Little Secret Exposed
Swine Flu Vaccine Makers to Profit $50 Billion a Year!!

Next, stay calm and do not buy into the ensuing paranoia and hysteria. To put this into perspective, look into the past Swine flu epidemic that NEVER materialized, or the Bird Flu Pandemic that never was either. At the same time, do take care of your health to reduce or eliminate your risk of contracting any strain of influenza. I am currently consulting with some of the leading experts on a swine flu product that I hope to have by the end of the year that will use completely natural ingredients that build your immune system. In the meantime, the following 10 steps will typically be all you need to stay healthy, even in the midst of a pandemic:

1. Optimize your vitamin D levels.
Optimizing your vitamin D levels is one of the absolute best strategies for avoiding infections of ALL kinds, and vitamin D deficiency is likely the TRUE culprit behind the seasonality of the flu — not the flu virus itself. This is probably the single most important and least expensive action you can take. I would STRONGLY urge you to have your vitamin D level monitored to confirm your levels are therapeutic at 50-70 ng/ml and done by a reliable vitamin D lab like Lab Corp. For those of you in the US we hope to launch a vitamin D testing service through Lab Corp that allows you to have your vitamin D levels checked at your local blood drawing facility, and relatively inexpensively, soon. It the meantime, you can also take part in the D*Action Project to have your levels tested as part of a five-year study for public health. If you are coming down with flu-like symptoms and have not been on vitamin D you can take doses of 50,000 units a day for three days to treat the acute infection. Some researchers like Dr. Cannell, believe the dose could even be as high as 1000 units per pound of body weight for three days. However, most of Dr. Cannell’s work was with seasonal and not pandemic flu. If your body has never been exposed to the antigens there is chance that the vitamin D might not work. The best bet is to maintain healthy levels of vitamin D around 60 ng/ml.

2. Avoid Sugar and Processed Foods.
Sugar decreases the function of your immune system almost immediately, and as you likely know, a strong immune system is key to fighting off viruses and other illness.

3. Get Enough Rest.
Just like it becomes harder for you to get your daily tasks done if you’re tired, if your body is overly fatigued it will be harder for it to fight the flu. rest.

4. Use Effective Tools to Address Stress.
We all face some stress every day, but if stress becomes overwhelming then your body will be less able to fight off the flu and other illness.

5. Exercise.
When you exercise, you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it spreads.

6. Take a high-quality source of animal-based omega-3 fats like Krill Oil.
It is also vitally important to avoid damaged omega-6 oils that are in trans fats and processed foods as it will seriously damage your immune response.

7. Wash Your Hands.
Washing your hands will decrease your likelihood of spreading a virus to your nose, mouth or other people. Be sure you don’t use antibacterial soap for this — antibacterial soaps are completely unnecessary, and they cause far more harm than good. Also be careful not to over-wash your hands, which can damage your skin and allow an entryway for pathogens.

8. Eat Garlic Regularly.
Garlic works like a broad-spectrum antibiotic against bacteria, virus, and protozoa in the body. And unlike with antibiotics, no resistance can be built up so it is an absolutely safe product to use. However, if you are allergic or don’t enjoy garlic it would be best to avoid as it will likely cause more harm than good.

9. Avoid Hospitals and Vaccines.
In the case of swine flu, I recommend you stay away from hospitals unless you’re having an emergency, as hospitals are prime breeding grounds for infections of all kinds, and could be one of the likeliest places you could be exposed to this new bug. Vaccines, when available, will likely be ineffective and may lead to crippling paralysis like Guillain-Barre Syndrome just as it did in the ’70s.

10. Take a High-Quality Probiotic or eat plenty of naturally fermented foods.
Eighty percent of your immune system is located in your digestive system, so enhancing your gut health with probiotics is a very effective method to ward off cold and flu viruses.

Sources:
Yahoo News August 12, 2009
Mercola