Words of Wisdom
"Our bodies have voices. They are
most often drowned out by the constant babble of
the world we create for ourselves, but they are
there, waiting, and willing to tell us what they
need. Most often subtle and quiet, the voices
get louder as we refuse to listen." Dr.
Judith Petry
Junk Food Link to Cancer
The American Cancer Society and The
American Institute of Cancer Research agree that
a junk food diet contributes significantly to
some forms of cancer. Thirty to forty
percent of cancers are directly related to diet.
Make better choices and remind yourself you
truly are what you eat. Ask yourself every
time you feed yourself, how is this food going
to help support my body.
Say No to Sugar!
Cancer feeds on sugar. Reduce your
cancer risk by consuming a variety of fresh
fruits, vegetables, legumes and limit refined,
processed foods. You will discover that
your energy levels will increase. You will
feel less sleepy. Now you have the energy
to go exercise – Just do it
Conquering Stress Through Good Relationships!
Good relationships with people who don't
judge or criticize you is a great buffer against
stress. High achievers are always encouraging
each other to improve, innovate and commit to
excellence. Chronic stress will weaken
your immune system, age your cells faster and
shorten your lifespan by 4 to 6 years.
Surround yourself with people who aim high,
serving others and mentoring those without
guidance.
Diet Linked to
Lowering Blood Pressure
The Journal of Clinical Hypertension
found that increasing magnesium and potassium
intake by consuming more veggies and fruit can
help to lower your blood pressure by 2 to 6
points especially when combined with salt
reduction.
Vitamin C for More Youthful Skin
A recent study in the American Journal of
Clinical Nutrition revealed that people who ate
foods high in Vitamin C had fewer wrinkles and
less age related dry skin than those who
consumed a diet low in Vitamin C. sources
include citrus fruits, strawberries and apples.
Vitamin C is also water soluble which means
consuming too much will not be toxic and what is
not used will be eliminated in urine, revealing
a darker yellow color.
Spotlight on Zinc
Zinc is the single most nutritional
deficiency in North America. Major sources of
zinc are whole grain breads and cereals. Select
Brown Rice, Barley, and Oatmeal. Refined white
flour and sugar have no zinc and drain the body
of B vitamins.
Important Role of Fiber
Eating whole grains lowers your risk of high
blood pressure, according to Harvard. One
of the reasons is they contain fiber, which
produces by-products that reduce damage to your
arteries and help prevent hypertension.
Fiber-rich whole foods are better than
supplements because they contain several
nutrients. The effect is synergistic
because fiber’s effect is enhanced by food’s
anti-oxidants, vitamins and minerals, especially
potassium.
Managing
Stress through Good Sleeping Habits
Stress Management begins with quality sleep.
Poor sleep habits contribute to high blood
pressure, stroke and hypertension. Poor sleep
also contributes to storing more fat. The
hormone Cortisol, known as the “stress hormone”
helps you save fat. Use your bed for sleep and
sex only. Do not pay bills in bed or distract
your partner with loud noises including
television or music. If necessary, sleep in
another room. Avoid exercise, alcohol and
caffeine 4 – 6 hours before bed. Beware, some
over the counter medication have hidden
stimulants. If you are anxious in bed write
down what’s on your mind and try to relax. Your
room should be dark and comfortable. Finally,
drink 8 ounces of water before bed to maintain
hydration.
Important Role of Hydration
Hydration is one of the most important functions
of the human body. Water helps to oxygenate the
cells, helps cells move, metabolize fat, muscle
contraction and cools the body. Water also
helps eliminate toxins, moves waste products
from the intestines and makes the kidneys work
efficiently. As hydration levels drop, physical
performance declines. Muscle is a one of the
storehouses for water. Just talking will
contribute to moisture loss. Drink frequently
throughout the day and reap the benefits of
clear, sharp thinking, powerful physical
movements and function.
Daily Meditation - Key to Increased Well-being
Routine daily meditation has revealed vitality
a greater sense of well-being and inner peace.
Meditating for only as 15-20 minutes per day will help
decrease the perception of stress and increase
relaxation. Simply practice deep breathing and
visualization of calming images.
Bounce to Improve your Health!
A rebounder or mini trampoline is an excellent
form of exercise. Gently bouncing for a few
minutes daily will stimulate every cell in your body and
assist your lymphatic system to eliminate toxins.
Effects of Trans Fats on the Brain
Trans fats are found in margarine, processed
baked goods, fried foods and saturated fats found in
meat and full fat dairy products have been shown to make
brain cells hard and rigid. These fats also interfere
with your brain's ability to process information
quickly.
Drinking Beverages at Mealtime
When eating meals avoid drinking beverages with
the meals. Drinking beverages will dilute your
digestive enzymes and interfere with the digestion
process.
Reduce Stress and
Feel Better!
Cortisol is a hormone released when you experience
stress. Elevated cortisol levels are directly
related to accelerated signs of aging, body fat, skin
disorders, memory loss, body fluid retention and high
blood pressure. Time management is a powerful
practice to combat Stress. Balance time for
yourself to decompress, laugh and recharge.
Food Label Carbs vs
Sugar
People are often confused by the grams of
sugars listed on food labels. These sugars
include the natural ones that come from fruit
and dairy products, so they can be misleading.
You are best off looking only at the number of
carbohydrates (carbs raise blood glucose) for
blood sugar control and at the ingredients label
to determine how nutritious (or not) a product
is. |
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911
Fit Affect
Strength training has many benefits, use
various speeds of your repetitions for different
results. Slow repetitions will increase your
metabolism and are good for toning muscle. Fast
repetitions increase cardiovascular and flexibility
benefits. Best of all, try the
911 Fit Affect
workouts which combine bursts of running with high
intensity strength training benefiting both worlds of
cardio and strength fitness.
Minimize Injuries -
Protect Your Knees & Ankles
Police bailouts are one of the leading causes
of knee injuries. It is the combination of the ankle
being rotated as the officer exits the car with the knee
extending as the officer thrusts his body away from the
car to start the pursuit.
The best cross training
methods for developing strong connective tissue
surrounding the ankles and the knees are squats, lunges,
hops, side steps with grapevine sprints, running
backwards, forward zig-zags and fun, recreational sports
like volleyball, basketball, football, tennis or just
chasing your children around the yard. The more active
you are, the better off you will be in developing
stronger connective tissue around the ankles and knees
and minimize injury.
Resistance Strength Train Twice a Week
Resistance Strength train a minimum of two
times per week. This will increase your
metabolism, increase your muscle mass, which will
ultimately will burn more fat.
Overcome Lower Back Pain from Sitting
Lower Back Pain is a result of sitting for long
durations and frequently. Flexibility in the Hamstring
(rear thigh) muscles is key. Simply stand and bend
forward reaching for your toes. Hold the stretch and
breathe for 15-20 seconds. Repeat 4 times. Abdominal
strength must be included. Traditional sit-ups,
crunches, combined with rotation twists will develop and
strengthen the abs. Finally, if you’re sitting for more
than an hour at a time, you are more likely to begin
early stages of lower back pain. Therefore, stand up
and walk every hour and make time to briefly stretch
your legs.
Build the Ultimate
V-Shaped Back
Pull-ups help build a strong, “V” shaped back.
The muscles include the Posterior Deltoids (rear
shoulder), the Latissimus Dorsi (V-shape), the Forearms
and the Biceps. You can practice different methods
including the traditional vertical body position,
hanging from a bar and pulling yourself up so your chin
reaches the bar. You can change the grip from Pronated
to Supinated as you wish. The variety is a good way to
make it fun. Record how many you can perform and try to
increase the repetitions each time you train. You can
do pull-ups on alternate exercise days. You will
benefit with pronounced shoulder development and a
thick, upper back. If you watch your weight, your
waist-line will appear small with broad shoulders making
your back look like a giant letter “V”.
Getting a Grip!
Grip strength development is important for 911
responders. For police, situations include combating
subjects requiring submitting or grabbing them until
secured, protecting your firearm. Firefighters must
carry heavy equipment, sometimes for extended durations
or rescuing a victim by grabbing their hand or
clothing. The muscles that control your grip are
located in your forearms. Practice movements to extend
the wrist by moving the knuckles towards the elbow and
flexing movements away from the elbow. Also, practice
squeezing a tennis ball for multiple repetitions until
you can’t squeeze at all. Another method includes
holding a barbell, palms up and allow to slowly open
both hands so the bar rolls down to the finger tips,
then roll the bar back up so the grip is closed. Then
increase the weight as you progress. Work your grip on
alternate workout days and as the last part of your
workout before your cool-down.
The Power of
Push-ups!
Push-Ups are one of the best all-around
strength endurance methods. Just holding the push-up
position will strengthen your core, lower back and
stabilizing muscles surrounding your shoulder joints and
neck. The movements of descending to the ground and up,
development muscles of the Triceps (back of arm),
Anterior Deltoid (front shoulder) and Pectoralis Major
(chest). In combat situations, the push-up can help you
defend yourself by pushing your subject away or pushing
a heavy object from you or pushing yourself off the
floor quickly. Push-ups can be included in your daily
fitness sessions because their intensity is moderate to
low. If you are a beginner and push ups are difficult,
then the intensity may be considered high. Therefore,
beginners can perform push-ups every other day to allow
for optimum recovery.
Build a Strong Core
Start every Training Session with 100
repetitions of abdominal midsection movements including
the 3 planes of movements – Sagittal (sit-up), Frontal
(side bends), and Transverse (torso twist). By
including these movements in your daily routine, will
increase to development of the core of your abdominal
muscles. In addition, working the core first will help
warm up the body for your session. Try 33 repetitions
for each plane and watch your strength and coordination
improve for all your different exercises and sports.
Squats for Peak
Physical Performance
Squats are great for developing powerful legs.
You can perform them with or without weight. Squats
help improve your efficiency in walking, balancing,
speed and overall strength. Squats can be performed
fast and slow or from a chair and even squat jump for
high performance training. Squats are great for losing
fat and building muscular legs. High intensity squats
should be performed once per week. Medium intensity can
be completed 2 times per week. If done without weights,
you can perform them 3 times per week. Do repetitions
enough to generate a burning sensation, take a break and
repeat 3 sets.
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