It's not yet clear if the rate will stabilize over the long-term, experts say
Thursday, March 31, 2016
U.S. Autism Rate Unchanged at 1 in 68 Kids: CDC
It's not yet clear if the rate will stabilize over the long-term, experts say
Report Shows Theranos Delivered Inaccurate Test Results
Federal regulators say the blood-testing company also used poorly trained workers and mishandled blood samples.
Report Shows Theranos Delivered Inaccurate Test Results
Federal regulators say the blood-testing company also used poorly trained workers and mishandled blood samples.
The Competition Continuum
“Ready, get set, go!”
Does this phrase excite you or make you want to crawl under a rock? Some people love competition. Others run from it (which could be a competition of it's own). If you're the competitive type, you may have a hard time understanding the apprehensive exerciser and vice-a-versa.
At the core of every human being is the smallest bit of competition. It's called self-efficacy. It's the perception of ones abilities and how successful they feel they are at a given behavior or activity. Self-efficacy can be low, medium or high. It's different than self-esteem, which describes perceptions of self-worth and emotional evaluation.
Low self-efficacy could be present in someone who is lifting weights, using an elliptical or in a seasoned athlete competing at altitude for the first time. It might be hard to imagine that using an elliptical could be intimidating to someone, but it could be!
Self-efficacy changes from one behavior/activity to the next for each individual. This requires us (fit pros) to hone in on the subtle signs and signals.
Recognize self-efficacy
What's this got to do with you? Improving self-efficacy creates a sense of accomplishment and makes an individual more likely to repeat a behavior. As a personal trainer, you can help facilitate this growth.
Believe it or not some people don't exercise simply because they don't feel they could be successful at it.
Walking into a fitness class for the first time or meeting with a personal trainer who is really fit and healthy can be intimidating. Keep this in mind as you get to know your new clients or class participants. Read their body language, they probably won't tell you that they're nervous and some are really good at hiding it.
Questions to ask:
- Have you done this exercise before?
- Do you have any questions or hesitations about it?
- Was this exercise easy or difficult for you?
Competitive athletes have self-efficacy also. Theirs is usually pretty high. Yet, they still experience low self-efficacy when it comes to running on a new course, biking at altitude or facing a successful opponent. Depending on personality style, they too might hide their feelings.
Improve self-efficacy
Understanding the level of self-efficacy someone has about an activity helps sport psychologists, health coaches and personal trainers guide the individual in setting goals and achieving them. Start with each client where they are and help them improve from there. Be an adaptable guide.
Create challenges small or large that fit into the clients specific goals. The art of personal training is figuring out the sweet spot. What will challenge the client and not too easy for them? With beginners there usually is no challenge too small. If you have a hunch that someone is weary about trying new exercises, keep it simple.
On the other hand, if you recognize the seasoned athlete in someone and high self-efficacy – be ready to push the limits. This doesn't always mean a harder exercise, it sometimes means smarter. Using biomechanical assessments to identify specific weaknesses in their strength can lead you to the missing link in their training regimen. This requires a keen knowledge of anatomy and kinesiology. Check out this NFPT CEC course.
Adapt to self-efficacy
Create a continuum of exercises you do with new clients and pay attention to their reaction. Ask them how challenging each one is on a scale of 1-5. For example, you could start with single leg balance and then add some arm or leg movements to it. Take note of how the person does. If they struggle, take a break and make note so that you don't make it harder than that until they're ready.
Another example is starting with a partial squat and advancing to a full squat or holding a plank on the knees before the toes. Always be ready to make an exercise easier or harder. It's the mark of a skilled fitness professional.
When you recognize the person has mastered an exercise, feels confident and reports that it's easy, you can progress to harder exercises. It's like those placement exams. You answer a question and if you get it right, they give you a harder one. If you get it wrong, you get an easier one.
Personal training is indeed quite personal and the more we can tune into the clients behavioral needs, the better we can guide them forward and keep them committed to a healthy lifestyle.
The post The Competition Continuum appeared first on The NFPT Blog.
The Competition Continuum
“Ready, get set, go!”
Does this phrase excite you or make you want to crawl under a rock? Some people love competition. Others run from it (which could be a competition of it's own). If you're the competitive type, you may have a hard time understanding the apprehensive exerciser and vice-a-versa.
At the core of every human being is the smallest bit of competition. It's called self-efficacy. It's the perception of ones abilities and how successful they feel they are at a given behavior or activity. Self-efficacy can be low, medium or high. It's different than self-esteem, which describes perceptions of self-worth and emotional evaluation.
Low self-efficacy could be present in someone who is lifting weights, using an elliptical or in a seasoned athlete competing at altitude for the first time. It might be hard to imagine that using an elliptical could be intimidating to someone, but it could be!
Self-efficacy changes from one behavior/activity to the next for each individual. This requires us (fit pros) to hone in on the subtle signs and signals.
Recognize self-efficacy
What's this got to do with you? Improving self-efficacy creates a sense of accomplishment and makes an individual more likely to repeat a behavior. As a personal trainer, you can help facilitate this growth.
Believe it or not some people don't exercise simply because they don't feel they could be successful at it.
Walking into a fitness class for the first time or meeting with a personal trainer who is really fit and healthy can be intimidating. Keep this in mind as you get to know your new clients or class participants. Read their body language, they probably won't tell you that they're nervous and some are really good at hiding it.
Questions to ask:
- Have you done this exercise before?
- Do you have any questions or hesitations about it?
- Was this exercise easy or difficult for you?
Competitive athletes have self-efficacy also. Theirs is usually pretty high. Yet, they still experience low self-efficacy when it comes to running on a new course, biking at altitude or facing a successful opponent. Depending on personality style, they too might hide their feelings.
Improve self-efficacy
Understanding the level of self-efficacy someone has about an activity helps sport psychologists, health coaches and personal trainers guide the individual in setting goals and achieving them. Start with each client where they are and help them improve from there. Be an adaptable guide.
Create challenges small or large that fit into the clients specific goals. The art of personal training is figuring out the sweet spot. What will challenge the client and not too easy for them? With beginners there usually is no challenge too small. If you have a hunch that someone is weary about trying new exercises, keep it simple.
On the other hand, if you recognize the seasoned athlete in someone and high self-efficacy – be ready to push the limits. This doesn't always mean a harder exercise, it sometimes means smarter. Using biomechanical assessments to identify specific weaknesses in their strength can lead you to the missing link in their training regimen. This requires a keen knowledge of anatomy and kinesiology. Check out this NFPT CEC course.
Adapt to self-efficacy
Create a continuum of exercises you do with new clients and pay attention to their reaction. Ask them how challenging each one is on a scale of 1-5. For example, you could start with single leg balance and then add some arm or leg movements to it. Take note of how the person does. If they struggle, take a break and make note so that you don't make it harder than that until they're ready.
Another example is starting with a partial squat and advancing to a full squat or holding a plank on the knees before the toes. Always be ready to make an exercise easier or harder. It's the mark of a skilled fitness professional.
When you recognize the person has mastered an exercise, feels confident and reports that it's easy, you can progress to harder exercises. It's like those placement exams. You answer a question and if you get it right, they give you a harder one. If you get it wrong, you get an easier one.
Personal training is indeed quite personal and the more we can tune into the clients behavioral needs, the better we can guide them forward and keep them committed to a healthy lifestyle.
The post The Competition Continuum appeared first on The NFPT Blog.
4 essentials for managing your health insurance plan
If you're enrolled in a 2016 health insurance plan, here's what you need to know to about getting the full benefit of your health coverage and keeping it up to date.
4 essentials for managing your health insurance plan
If you're enrolled in a 2016 health insurance plan, here's what you need to know to about getting the full benefit of your health coverage and keeping it up to date.
Wednesday, March 30, 2016
Cross Training for Hiking and Biking
Everyone likes to have their cake and eat it too. Cross training is an exercise tool, that when applied properly can have this very effect. It can increase strength and decrease the risk of injury simultaneously. It's a win-win!
Cross training is a fancy way of saying to use the body in a different way than you usually do. It's like taking a different route to work or trying a new recipe.
Cross-train in all planes of motion
Both hiking and biking outdoors are popular this time of year. The both exercise the body in the sagittal plane as opposed to tennis or baseball, which work the body in the transverse plane. The sagittal plane describes the joints of the body moving in flexion and extension, whereas transverse plane describes the joints of the body moving in rotation.
Bicycle wheels move in the sagittal plane and when humans want to travel forward they do as well. Transverse plane motion is also happening, but very subtly. There is a third type of motion called frontal plane motion, which is the way a crab moves – sideways. If you watch people move during various sports you can see that the body moves in different ways.
Don't get lost in the planes.
What's important to know is that when hiking and biking, the body is moving in a repetitive motion. The hips flex and extend repeatedly. In biking, the spine is flexed. Looking at these repetitive motions more closely and imagining what it's like for your body can help you make better choices of what to do when not hiking and biking.
Cardio cross training exercises
As mentioned above, tennis and baseball work in the transverse plane, which describes the body when it's rotating. There is more sagittal than transverse motion happening when hiking and biking. Your eyes are forward on the trail and if you remove them from it you could land up taking a spill.
This means, playing tennis and swimming are two great cardiovascular exercises that you can use to mix it up and allow your body a break from the repetition of hiking and biking.
Strength cross training exercises
Weights and cables facilitate control of movement and target the motions not being used as much when hiking and biking. The hips flex more than they extend, so doing bridges, deadlifts and donkey kicks could be beneficial to work the other side of the joint. Side band walks will work your hips in the frontal plane. You could also use a cable or machine to do torso rotations in the transverse plane.
- Bridges. Lie on your back with knees bent and feet firm on floor. Relax head, neck and shoulders. Lift hips up until in line with knees and hold for 15-20 seconds.
- Deadlifts. Standing with knees slightly bent and a straight back, hinge at hips slowly with light weights in hands. Feel a deep stretch in the hamstrings and glutes. Don't go too far. Slowly stand back up tall and squeeze the muscles on the back of legs with core engaged.
- Donkey Kicks. Get on all fours with hands shoulder width apart and knees hip width apart. Extend one leg out slowly until it's straight. Avoid arching lower back. Engage gluteus muscles.
- Side Band Walks. Place a resistance band or loop around ankles. Keep toes pointing forward while walking sideways. Go slow through the motion. Travel 10-15 steps and then switch directions.
- Torso Rotations. Hold a cable or resistance band in hands and imagine it's a tennis racket or baseball bat. Slowly rotate body to work oblique abdominal muscles. Keep feet hip width apart and change body angle to the cable/band until a resistive place is found.
Integrate these exercises for 10-15 repetitions each or 45 seconds holds in a circuit that you repeat 1-3 times. Perform one cross-training cardio session for every 2-3 hikes or bike rides you go on. Your joints and body will thank you!
Learn more about preparing clients for hiking with this article.
The post Cross Training for Hiking and Biking appeared first on The NFPT Blog.
Cross Training for Hiking and Biking
Everyone likes to have their cake and eat it too. Cross training is an exercise tool, that when applied properly can have this very effect. It can increase strength and decrease the risk of injury simultaneously. It's a win-win!
Cross training is a fancy way of saying to use the body in a different way than you usually do. It's like taking a different route to work or trying a new recipe.
Cross-train in all planes of motion
Both hiking and biking outdoors are popular this time of year. The both exercise the body in the sagittal plane as opposed to tennis or baseball, which work the body in the transverse plane. The sagittal plane describes the joints of the body moving in flexion and extension, whereas transverse plane describes the joints of the body moving in rotation.
Bicycle wheels move in the sagittal plane and when humans want to travel forward they do as well. Transverse plane motion is also happening, but very subtly. There is a third type of motion called frontal plane motion, which is the way a crab moves – sideways. If you watch people move during various sports you can see that the body moves in different ways.
Don't get lost in the planes.
What's important to know is that when hiking and biking, the body is moving in a repetitive motion. The hips flex and extend repeatedly. In biking, the spine is flexed. Looking at these repetitive motions more closely and imagining what it's like for your body can help you make better choices of what to do when not hiking and biking.
Cardio cross training exercises
As mentioned above, tennis and baseball work in the transverse plane, which describes the body when it's rotating. There is more sagittal than transverse motion happening when hiking and biking. Your eyes are forward on the trail and if you remove them from it you could land up taking a spill.
This means, playing tennis and swimming are two great cardiovascular exercises that you can use to mix it up and allow your body a break from the repetition of hiking and biking.
Strength cross training exercises
Weights and cables facilitate control of movement and target the motions not being used as much when hiking and biking. The hips flex more than they extend, so doing bridges, deadlifts and donkey kicks could be beneficial to work the other side of the joint. Side band walks will work your hips in the frontal plane. You could also use a cable or machine to do torso rotations in the transverse plane.
- Bridges. Lie on your back with knees bent and feet firm on floor. Relax head, neck and shoulders. Lift hips up until in line with knees and hold for 15-20 seconds.
- Deadlifts. Standing with knees slightly bent and a straight back, hinge at hips slowly with light weights in hands. Feel a deep stretch in the hamstrings and glutes. Don't go too far. Slowly stand back up tall and squeeze the muscles on the back of legs with core engaged.
- Donkey Kicks. Get on all fours with hands shoulder width apart and knees hip width apart. Extend one leg out slowly until it's straight. Avoid arching lower back. Engage gluteus muscles.
- Side Band Walks. Place a resistance band or loop around ankles. Keep toes pointing forward while walking sideways. Go slow through the motion. Travel 10-15 steps and then switch directions.
- Torso Rotations. Hold a cable or resistance band in hands and imagine it's a tennis racket or baseball bat. Slowly rotate body to work oblique abdominal muscles. Keep feet hip width apart and change body angle to the cable/band until a resistive place is found.
Integrate these exercises for 10-15 repetitions each or 45 seconds holds in a circuit that you repeat 1-3 times. Perform one cross-training cardio session for every 2-3 hikes or bike rides you go on. Your joints and body will thank you!
Learn more about preparing clients for hiking with this article.
The post Cross Training for Hiking and Biking appeared first on The NFPT Blog.
Tuesday, March 29, 2016
Alkaline or Acidic? What Is YOUR Body Type?
Let's first start off by defining exactly what it means for the body to be alkaline. Alkalinity is based on the acidity or pH balance of something. Rating below a pH of 7 determines it to be acidic. Anything at 7 or above is considered to be alkaline or base. Is this all coming back to you now from high school chemistry class?
Some suggest that consuming alkaline foods (fruits and vegetables) as part of your regular nutrition plan can help you to feel more balanced, increase your energy levels and possibly lose a few pounds. According to the Center for Disease Control and Prevention (CDC), only 13.1% of Americans consume the recommended daily amount of fruits and 8.9% veggies. This past October, I decided to test this theory out to see if I noticed any difference in how my body looked or felt.
My meals were planned around a structure of 1/2 veggies, ¼ protein, ⅛ healthy fat and ⅛ complex carbs. The acidic, inflammatory and addictive foods that I eliminated were: coffee, gluten, yeast, alcohol, refined sugar, dairy and processed foods. Within the first 2 days I felt very lethargic and low energy. From my research, these were some of the signs of withdraw from all of my addictive food habits like coffee and breads/pastas. Due to me cutting back on coffee, I started my days off with water instead. Also, eliminating my usual glass or 2 of wine every night allowed me to sleep a bit better.
By the third and fourth day I started to recognize a very noticeable difference in my energy levels. My skin started to appear more smooth and alive. The funny thing is I was getting in the same hours of sleep every night and working out 5 days a week as usual. The only thing that had changed was the food I was putting into my body. Being an active and health conscious personal trainer, I did not expect to really lose any weight. To my surprise I lost 8 pounds after just 30 days!!! Totally unexpected, but enjoying my new leaner and more toned physique.
There are studies that suggest that consuming a more alkaline diet has positive effects like promoting strong bones, reducing symptoms of hypertension, reducing risk of stroke, lowering the risk of Type 2 diabetes and decreasing the chances of suffering from other chronic diseases. If your body becomes more acidic than it should be you may start to exhibit symptoms such as fatigue, skin breakouts or irritable bowel syndrome. An acidic body promotes the growth of bad bacteria, yeast, fungi and reduced cellular turnover. To help the body maintain more of an alkaline state, I suggest consuming 50%-75% veggies and fruits as part of your regular nutrition plan. The remaining 25-50% should be comprised of lean proteins, complex carbs and healthy fats. These alkalizing foods will help you combat all of the above symptoms as well as help you maintain a healthy weight.
The post Alkaline or Acidic? What Is YOUR Body Type? appeared first on The NFPT Blog.
Alkaline or Acidic? What Is YOUR Body Type?
Let's first start off by defining exactly what it means for the body to be alkaline. Alkalinity is based on the acidity or pH balance of something. Rating below a pH of 7 determines it to be acidic. Anything at 7 or above is considered to be alkaline or base. Is this all coming back to you now from high school chemistry class?
Some suggest that consuming alkaline foods (fruits and vegetables) as part of your regular nutrition plan can help you to feel more balanced, increase your energy levels and possibly lose a few pounds. According to the Center for Disease Control and Prevention (CDC), only 13.1% of Americans consume the recommended daily amount of fruits and 8.9% veggies. This past October, I decided to test this theory out to see if I noticed any difference in how my body looked or felt.
My meals were planned around a structure of 1/2 veggies, ¼ protein, ⅛ healthy fat and ⅛ complex carbs. The acidic, inflammatory and addictive foods that I eliminated were: coffee, gluten, yeast, alcohol, refined sugar, dairy and processed foods. Within the first 2 days I felt very lethargic and low energy. From my research, these were some of the signs of withdraw from all of my addictive food habits like coffee and breads/pastas. Due to me cutting back on coffee, I started my days off with water instead. Also, eliminating my usual glass or 2 of wine every night allowed me to sleep a bit better.
By the third and fourth day I started to recognize a very noticeable difference in my energy levels. My skin started to appear more smooth and alive. The funny thing is I was getting in the same hours of sleep every night and working out 5 days a week as usual. The only thing that had changed was the food I was putting into my body. Being an active and health conscious personal trainer, I did not expect to really lose any weight. To my surprise I lost 8 pounds after just 30 days!!! Totally unexpected, but enjoying my new leaner and more toned physique.
There are studies that suggest that consuming a more alkaline diet has positive effects like promoting strong bones, reducing symptoms of hypertension, reducing risk of stroke, lowering the risk of Type 2 diabetes and decreasing the chances of suffering from other chronic diseases. If your body becomes more acidic than it should be you may start to exhibit symptoms such as fatigue, skin breakouts or irritable bowel syndrome. An acidic body promotes the growth of bad bacteria, yeast, fungi and reduced cellular turnover. To help the body maintain more of an alkaline state, I suggest consuming 50%-75% veggies and fruits as part of your regular nutrition plan. The remaining 25-50% should be comprised of lean proteins, complex carbs and healthy fats. These alkalizing foods will help you combat all of the above symptoms as well as help you maintain a healthy weight.
The post Alkaline or Acidic? What Is YOUR Body Type? appeared first on The NFPT Blog.
Monday, March 28, 2016
Can Diabetes Be Prevented Even Before Birth? Studies Say It’s Possible
More than a decade ago, researchers at the Centers for Disease Control estimated that the lifetime risk of developing diabetes for children born after 2000 was one in three. For Hispanics the odds of a child becoming diabetic increased to almost one in two. Furthermore, the authors estimated that if people developed diabetes by the... Read more »
Can Diabetes Be Prevented Even Before Birth? Studies Say It’s Possible
More than a decade ago, researchers at the Centers for Disease Control estimated that the lifetime risk of developing diabetes for children born after 2000 was one in three. For Hispanics the odds of a child becoming diabetic increased to almost one in two. Furthermore, the authors estimated that if people developed diabetes by the... Read more »
Eggs Are the New Superfood: No Yolking!
No Longer Outcast
For decades, eggs have been given a bum rap as unhealthful contributors to elevated cholesterol. Like shellfish, liver and a host of other animal-based foods, eggs yolks contain a relatively high volume of naturally-occurring cholesterol. Throughout the latter half of the 20th Century, medical practitioners demonized eggs as unhealthful precursors to heart disease. However, recent research has shown that our bodies need cholesterol to perform numerous metabolic processes, and that animal fats containing cholesterol have never been proven to cause heart disease.
Absorbable Whites
Because of the negative publicity maligning egg yolks, many health-conscious people began shunning the yolk and just eating the tasteless egg white, called albumin. Egg whites are one of the easiest protein sources for your body to metabolize, and the albumin of one egg offers 3.6 grams of easily digested protein. Because of the trend away from whole eggs, many restaurants like Panera and Starbucks began offering sandwiches and omelets made from egg whites only.
Yummy Yolks
Contrary to the bland albumin, the yolk is what gives an egg its delicious flavor. While egg yolks have relatively high levels of cholesterol and saturated fat (also recently welcomed back to the healthful foods family), they are a rich source of essential nutrients. Egg yolks are high in sulfur which promotes healthy liver function and healthy skin, hair and nails. Yolks contain significant amounts of lutein, essential to good vision. Egg yolks are high in B-vitamins and in choline, which your body uses to make “happy hormones” like serotonin, dopamine, and norepinephrine. They are also a great source of fat soluble vitamins A, D, E and K.
Choose the Choicest
Before you rush out to grab your next dozen, be aware that not all eggs are created equal. As with all animal products, the best food comes from the healthiest and most humanely treated animals. Pastured free range hens feast on grass, weed seeds, insects and worms, and produce superior eggs to those laid by hens held captive in Confined Animal Feeding Operations, or CAFOs. CAFO hens are fed processed feed containing antibiotics, arsenic and other harmful chemicals and ingredients, resulting in a less nutritious and potentially harmful egg. A pastured egg typically has a bright orange yolk and a thicker shell than a pale-yolked CAFO egg. Even at five dollars per dozen, the nutrition-packed free range egg is a bargain at just 42 cents per egg.
Resources
Nutrition knowledge is fundamental to good health, physical performance and weight management. Yet much of the information we hear about nutrition can be misleading and confusing. W.I.T.S. offers nutrition courses that can lay the foundation for your healthy lifestyle journey. Enroll in the Nutrition Bundle Special course to enhance your knowledge and understanding of this important topic.
References and Credits
Farm Sanctuary: Chickens Used for Eggs.
Mother Earth News: Welcome to the Chicken and Egg Page
http://www.motherearthnews.com/homesteading-and-livestock/eggs-zl0z0703zswa.aspx
Images courtesy of freedigitalphotos.net.
How to do Seated Tricep Extension with Dumbbells
Emphasis
The primary muscles stressed in this movement are the muscles in the back of your upper arm (triceps – long and medial head). The secondary muscles stressed are the muscles in your forearms and bicep.
Starting Position
Sit straight up and down with your back flat against the back support. Back support should not be higher than your shoulders. Grip a dumbbell with your hands flat on the under side of the dumbbell. Index finger and thumb of both hands should make a triangle. Place dumbbell behind your head with your elbow in line with your hands.
Movement
Raise the dumbbell until your arms are straight keeping the dumbbell handle vertical to the floor (your arms are slightly angled back). Contract your triceps hard. Take two to three seconds to lower the dumbbell down behind your head before repeating the movement.
Training Tips
- Keep your elbows in by your ears during the entire movement. As your elbows move away from your body your lats and shoulders will come into play, you will no longer be isolating your triceps.
Options
- This movement can be performed with an EZ Curl Bar to relieve some stress in your elbows.
- This movement can also be performed individually with a dumbbell in each hand.
Warning Tips
- Do not lock out your elbows in the extended position. Failure to do so can result in injury to your elbows.
- Do not lower the bar any faster than two to three seconds. You must stay in control at all times during this movement. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.
As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.
The post How to do Seated Tricep Extension with Dumbbells appeared first on The NFPT Blog.
Eggs Are the New Superfood: No Yolking!
No Longer Outcast
For decades, eggs have been given a bum rap as unhealthful contributors to elevated cholesterol. Like shellfish, liver and a host of other animal-based foods, eggs yolks contain a relatively high volume of naturally-occurring cholesterol. Throughout the latter half of the 20th Century, medical practitioners demonized eggs as unhealthful precursors to heart disease. However, recent research has shown that our bodies need cholesterol to perform numerous metabolic processes, and that animal fats containing cholesterol have never been proven to cause heart disease.
Absorbable Whites
Because of the negative publicity maligning egg yolks, many health-conscious people began shunning the yolk and just eating the tasteless egg white, called albumin. Egg whites are one of the easiest protein sources for your body to metabolize, and the albumin of one egg offers 3.6 grams of easily digested protein. Because of the trend away from whole eggs, many restaurants like Panera and Starbucks began offering sandwiches and omelets made from egg whites only.
Yummy Yolks
Contrary to the bland albumin, the yolk is what gives an egg its delicious flavor. While egg yolks have relatively high levels of cholesterol and saturated fat (also recently welcomed back to the healthful foods family), they are a rich source of essential nutrients. Egg yolks are high in sulfur which promotes healthy liver function and healthy skin, hair and nails. Yolks contain significant amounts of lutein, essential to good vision. Egg yolks are high in B-vitamins and in choline, which your body uses to make “happy hormones” like serotonin, dopamine, and norepinephrine. They are also a great source of fat soluble vitamins A, D, E and K.
Choose the Choicest
Before you rush out to grab your next dozen, be aware that not all eggs are created equal. As with all animal products, the best food comes from the healthiest and most humanely treated animals. Pastured free range hens feast on grass, weed seeds, insects and worms, and produce superior eggs to those laid by hens held captive in Confined Animal Feeding Operations, or CAFOs. CAFO hens are fed processed feed containing antibiotics, arsenic and other harmful chemicals and ingredients, resulting in a less nutritious and potentially harmful egg. A pastured egg typically has a bright orange yolk and a thicker shell than a pale-yolked CAFO egg. Even at five dollars per dozen, the nutrition-packed free range egg is a bargain at just 42 cents per egg.
Resources
Nutrition knowledge is fundamental to good health, physical performance and weight management. Yet much of the information we hear about nutrition can be misleading and confusing. W.I.T.S. offers nutrition courses that can lay the foundation for your healthy lifestyle journey. Enroll in the Nutrition Bundle Special course to enhance your knowledge and understanding of this important topic.
References and Credits
Farm Sanctuary: Chickens Used for Eggs.
Mother Earth News: Welcome to the Chicken and Egg Page
http://www.motherearthnews.com/homesteading-and-livestock/eggs-zl0z0703zswa.aspx
Images courtesy of freedigitalphotos.net.
How to do Seated Tricep Extension with Dumbbells
Emphasis
The primary muscles stressed in this movement are the muscles in the back of your upper arm (triceps – long and medial head). The secondary muscles stressed are the muscles in your forearms and bicep.
Starting Position
Sit straight up and down with your back flat against the back support. Back support should not be higher than your shoulders. Grip a dumbbell with your hands flat on the under side of the dumbbell. Index finger and thumb of both hands should make a triangle. Place dumbbell behind your head with your elbow in line with your hands.
Movement
Raise the dumbbell until your arms are straight keeping the dumbbell handle vertical to the floor (your arms are slightly angled back). Contract your triceps hard. Take two to three seconds to lower the dumbbell down behind your head before repeating the movement.
Training Tips
- Keep your elbows in by your ears during the entire movement. As your elbows move away from your body your lats and shoulders will come into play, you will no longer be isolating your triceps.
Options
- This movement can be performed with an EZ Curl Bar to relieve some stress in your elbows.
- This movement can also be performed individually with a dumbbell in each hand.
Warning Tips
- Do not lock out your elbows in the extended position. Failure to do so can result in injury to your elbows.
- Do not lower the bar any faster than two to three seconds. You must stay in control at all times during this movement. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.
As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.
The post How to do Seated Tricep Extension with Dumbbells appeared first on The NFPT Blog.
Sunday, March 27, 2016
Boulder Shoulders Workout | 30 Days Out | Day 26
Hit today’s shoulder workout with all the energy you have. The harder you work in the gym, the better you’ll feel about your progress!
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It’s day 26! If you’re like me, you look your best when you feel your worst. Alas, most fitness models share this sentiment, but you’ve only got four days left, and that number alone should get you motivated, excited, and ready to attack today’s workout!
Shoulder workouts are fun because you get to see how your diet is shaping your body. So, take an extra peek in the mirror and enjoy the progress you’ve made! Let’s get to work.
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The post Boulder Shoulders Workout | 30 Days Out | Day 26 appeared first on Dangerously Fit TV.
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