Balancing Out the Core

Kelly Gonzalez
Busy Bodies
Date Published: August 26, 2009

Balancing Out the Core

Have you been performing crunches and sit-ups to flatten and tone your stomach all summer long?
All that effort can potentially do more harm than good in the long run. Even those who perform crunches and sit-ups on a regular basis experience lower back pain. Often the programs designed to strengthen abdominal muscles will, in fact contribute to muscle imbalances and pain syndromes.

This results because many popular forms of abdominal exercises including sit-ups, bicycles, and crunches involve flexion of the mid-section, which primarily targets the rectus abdominis, but in comparison insignificantly effects other “core” muscles, which need to be strengthened and balanced to prevent lower back pain. An overworked rectus abdominis may result in a shortening of the muscle creating an imbalance between the abdominals (spinal flexors) and the spinal extensors leading to poor posture and back pain.

In my quest to get to the core of this common ailment I spoke with licensed physical therapist, James Doyle of Doyle and Taylor Physical Therapy in Annapolis. Mr. Doyle emphasized the importance of a balanced core training routine by stating that the core is not just made up of the abdominal muscles, but also includes the hips, and upper and lower back muscles. “If there is one weak link in the chain other muscles start compensating and injuries result.”

Isolating and exercising each muscle of the core would be time consuming to say the least if not impossible. There’s a multitude of deep intrinsic muscles that work as synergists with the primary movers to produce action. What’s important is the integrated function of the muscles as a unit- how the muscles of the core work together to provide functional movement and offer support to the spine.

Rather than isolating each muscle in exercise endeavors think of grouping exercises according to action. To keep your core training program in balance it’s important to target your spinal flexors: abdominals, spinal extensors: erector spinae, spinal rotators: internal and external obliques, hip flexors: psoas and illacus, hip extensors: glutes and hamstrings, hip abductors, hip adductors, and probably the most forgotten the spinal stabilizers: muscles of the pelvic floor, transversus abdominis, multifidus, and quadratus lomborum.

The key to a strong core, according to Mr. Doyle is starting with a strong foundation- the pelvic floor. “If you have a strong pelvic floor it’s the foundation for a healthy back.”

The transversus abdominis (TrA), the deepest abdominal muscle, acts as a sling for the internal organs,” and plays an intricate role in stabilizing the spine and hips.

A study conducted by Hodges and Richardson discovered that the transverse abdominis is activated before limb movement in normal subjects, but subjects who reported low back pain had a delay in transverse abdominal activity. This neuromuscular dysfunction may cause instability of the lumbar spine.

To strengthen your transverse abdominis one simple exercise that you can perform even while reading this article is pulling your navel in towards spine, hold for 3 breathes, relax, and repeat.
Exercises that isometrically contract the muscles are often ignored, but it’s important to remember that not all muscles work dynamically. It’s imperative to exercise a muscle in a way that corresponds to its overall function. There’s no need to complicate things. Work smarter not harder.

A balanced core-training program can be completed in as little as 10-15 minutes per day. Below is a core-training routine to try. Before beginning an exercise program of any kind please consult your physician.

Equipment: Stability Ball, mat

Cross-overs on the ball
Targets: Primary: Rectus abdominis, obliques, hip flexors
Sit on the ball with legs flexed 90 degrees
Lean back into an inclined position as you walk your feet out
Place your hands behind your head
Engage your abdominals and bring your right knee up as you twist your trunk and bring your left elbow to meet the knee
Lower down with control, repeat on the opposite side

Prone Back Extension with arm raise on the ball
Targets: Primary: erector spinae, trapezius, deltoids
Secondary: Glutes, hamstrings, obliques
Lie on the ball in a prone position with your feet hip width apart
Place both hands on the floor in front of you
Keep your neck in line with your spine as you raise your right arm up right beside your ear
Lower down with control and repeat on the opposite side

Supine Hamstring Curl
Targets: Primary: Hip extensors- Glutes, Hamstrings
Secondary: Erector Spinae, Abdominals, Transverse Abdominus, Gastrocnemius

Lie on your back in the supine position
Place feet on ball under your heels and calves
Raise your hips off the ground
Roll the ball towards you by contracting the hamstrings and keeping the trunk stabilized
Roll the ball back out with control
Repeat

Side Hip Abduction on the ball
Targets: Primary: hip abductors- gluteus medius
Secondary: obliques, transversus abdominis, gluteus maximus, adductors

Start on two knees with the ball placed to one side
Lie sideways over the ball and place your hand on the opposite side of the ball
Keep your outside leg straight as you lift it hip level
Lower down with control and repeat for desired number of repetitions
Complete on the opposite side

Pelvic Squeeze

Targets: Primary: adductors (inner thighs) pelvic floor muscles
Secondary: Abdominals, transversus abdominis

Lie on your back in the supine position
Raise your legs up towards the ceiling keeping your knees bent to 90 degrees
Place the ball in between your knees
Squeeze the ball with your knees holding for 10 seconds
Release for 10 seconds
Repeat

Healthy Hydration

Kelly Gonzalez
Busy Bodies
Date Published: August 12, 2009

Healthy Hydration

Believe it or not August has arrived. Accompanying August is hot, humid, hazy weather, which can take a toll on one’s health. It’s critical to stay hydrated. An increase in temperatures and humidity increases risks for dehydration and heat related illnesses. This calls for an increase in water intake, but what if plain water is just plain boring to you?

Lucky for you, the beverage industry has created a wide variety of flavored waters and sports drinks to help you stay hydrated and satisfy your taste buds. While some of these products are nothing more than an addition of natural flavors and sweeteners, others are packed with unnecessary sugar and carbs.
One of the best things about flavored waters is that they increase overall water consumption, and are a much healthier choice than sugar loaded soft drinks and juices. Here’s a breakdown of a few popular brands.

Best Choices:

Fruit2O (Natural Lemon Flavor)
8 fluid ounces contained 0 calories, 0 grams sugar, 0 gram of carbohydrates, 35 mg of sodium.

AquaFina Flavor Splash (Wild Berry)
8 fluid ounces contained 0 calories, 0 grams of sugar, 0 grams of carbohydrates, and 65 mg of sodium

Dasani Essence (Black Cherry)
8 fluid ounces contained 0 calories, 0 grams of sugar, 0 grams of carbohydrates, and 25 mg of sodium.

These flavored waters and anything comparable are great choices, because they have no caloric impact, are low in sodium, and come in a variety of different flavors to jazz up the most essential nutrient.

Runner’s Up

SoBe Life Water (Strawberry Kiwi)
8 fluid ounces contains 40 calories, 10 grams of sugar, 17 grams of carbohydrates, and 20 mg of sodium. An added benefit of this product is that it provides 100% of the recommended amount of Vitamin C to boost immunity, and 50% of the recommended amount of Vitamin E, which helps keep skin healthy, and even helps protect against ultra violet rays.

Vitamin Water (Essential)
8 fluid ounces contains 50 calories, 13 grams of sugar, 13 grams of carbohydrates, 0 mg of sodium, 70 mg of potassium.
Yes, this product contains 100% of your daily recommended intake of vitamin C, but with all the artificial sweeteners, is it worth it? I would rather just eat an orange and drink plain water.
If you love Vitamin water try their low calorie version. It has the same amount of vitamin content as the original, but only 10 calories per serving.

Gatorade
8 fluid ounces contains 50 calories, 14 grams of sugar, 14 grams of carbohydrates, 110 mg of sodium, 30 mg of potassium.
The great thing about Gatorade and other similar sports drinks is that they contain a large quantity of electrolytes, carbs, and sugars that are necessary to help your body recover from excessive sweating usually as a result of intense cardiovascular exercise. Electrolytes- sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate, are essential for metabolic activities. Sodium and potassium are the most commonly depleted electrolytes during excessive perspiration. Many sports drinks such as Gatorade help to restore the electrolyte balance.

The bad thing about Gatorade is that the average person does not need it, but many people drink it, because it tastes good, and it is marketed as a healthy beverage. If you’re not dehydrated, excessively sweating, or completing an endurance activity you probably don’t need Gatorade. If it’s a hot day on the beach, and you’re active outdoors all day and choose Gatorade dilute the Gatorade by adding 2-3 servings of water to every serving of Gatorade.

Adequate water intake is by far the best option when it comes to staying hydrated, but if you’re looking to add a little flavor to keep you sipping more often, or need to replenish electrolytes on these hot summer days be sure to read the nutrition labels and consider serving sizes when making your decision.

Skip the Gym and Hit the Beach

Kelly Gonzalez
Busy Bodies
August 5, 2009

Skip the Gym and Hit the Beach

Tired of your usual exercise routine? Looking for a hot new place to exercise? Just jump in your car, venture east, and stop right before your sneakers get wet. You just entered the best fitness center around. There are no sign up fees, monthly dues, or waiting in line to use a machine. The facility is fully equipped with running routes, outdoor sports and recreation, swimming, strength training, yoga and meditation, and even tanning.

Whether you’re headed to the beach for vacation, just going for a weekend trip, or living there all summer, it’s easy to fit in fitness, because exercise is disguised as fun. This summer take advantage of all the beach has to offer. Jump up off your beach towel, get active, and have a blast.

Working out on the beach can add variety to your exercise routine and enhance your training. Running in sand and swimming in the ocean is more difficult than running on asphalt or swimming laps in a pool, but mentally it may seem easier, because it is more enjoyable. It’s all about attitude.

If you’re interested in improving your running, beach running is an excellent supplement. Running on a softer surface like sand is a great way to give your joints and muscles a break from the jarring asphalt, and can be easier on the body, especially for a beginner runner.

It is easiest to run on more compact hard sand during low tide. During high tide the beach tends to form more of a slant and running on an angle can be hard on your knees and ankles. Check the local tide charts to find the most opportune time to run.
Running in soft sand provides a greater challenge, but in return a greater calorie burn. If you’ve never tried to run in soft sand you may be reminded of your initial experience for the following days. Your legs, especially your calves may be tight for a day or two, but over time you will adapt and gain more strength and endurance. Like any form of exercise it’s important to start slow and build up. Try to run intervals on hard sand for 5-10 minutes and run soft sand for 2-4 minutes and gradually increase your time in the soft sand to add more intensity to your workout.

When walking up sand dunes you may feel your quads and glutes start to burn and fatigue. The short incline is the perfect lower body toner. To improve your leg turnover and power try running or power walking up the dunes. Start by running/power walking up the dune for about 30-50 yards at 75-90% effort. Complete 2-3 sets of 3 repetitions with a 90 second break in between repetitions and a 3-minute break between sets.

You can either run on the beach wearing supportive running shoes or go barefoot. I recommend wearing shoes, especially if running on hard sand during low tide if you have back, knee, or ankle problems. You can also avoid painful blisters.
Running barefoot requires a fair bit of technique. You run differently barefoot in soft sand than you do on the road. First of all, your strides are more like “bounds.” To relieve stress on the calves and pick up speed most beach runners point their toes or even scrunch their toes for a better grip. You must contract your abdominals and have good posture in order to protect your lower back.

Just as sand adds resistance to your running, the current can provide resistance when swimming, thus scorching more calories in less time. I find it to be a lot more enjoyable than staring at a line on the bottom of a pool.
Before you enter the ocean to swim you should feel confident in your swimming abilities. It is wise to practice your stroke and build endurance in a pool before trying to go for a swim workout in the ocean. The ocean is unpredictable and requires precaution. Always swim when a lifeguard is on duty and be sure to stay within their view.

A common misconception is that you must have machines, weights, and equipment to strength train, but using your own body weight is an excellent alternative. Body weight exercises like squats, push-ups, lunges, and sit-ups are the perfect form of resistance training on the beach. These exercises can be done in a circuit fashion to target all the major muscle groups of the body. Here are a few exercises to try.
Sand Shape Up

Decline Push-Up
Use what you got! Sometimes the tides create a shelf on the beach, which acts as a pseudo-exercise bench. Use the shelf or just the general slope of the beach to intensify push-ups.
In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the ground by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count.

Plank
In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.

Side Plank
This exercise can be done with your arm outstretched (as shown) or on your forearm. Keep your body in a straight line. Hold for 30-60 seconds on each side.

Front lunge with Lateral Raise
-Start with your feet together
-Take a step out so you’re in a lunge position.
-As you lower down raise your arms out to the side

*Can be done as walking lunges or stationary lunges

Switching up your workout and adding variety allows you to break through plateaus and receive greater results, because your body is forced to adjust. The idea of a beach workout is to get creative. There’s so much at your disposal that you can’t find in a gym.

If you’re planning a vacation to the beach this summer take a vacation from your normal workout routine as well. Challenge yourself, have fun, and get fit with creative beach workouts.

Fishing for Omega-3s and better health

Kelly Gonzalez
Busy Bodies
Date Published: July 15, 2009


Fishing for Omega-3s and better health

Have you been taking advantage of the plentiful seafood options around town? You could be missing out. Not only is fish (finfish and shellfish) low in calories and high in protein, but it also can improve cardiovascular health, and reduce chances of heart disease and other health problems. By choosing fish as an entrée the next time you sit down at your favorite restaurant or fire up the grill you’re offering your body the balance it may be craving.

Our bodies require us to receive essential fatty acids (EFAs) from food sources. Essential fatty acids include both omega- 6 and omega-3. Both assist in brain function and growth and development. For good health and disease prevention it is important to have a healthy balance between these fatty acids.

Omega-6 fatty acids, primarily in the form of linoleic acid, can be found in common cooking oils such as sunflower, vegetable, and corn oil, which are mainly used in the production of processed foods. Good sources of omega-3 fatty acids include more natural sources such as fish, flax seed, and walnuts.

A healthy ratio of omega-3 to omega-6 fatty acids is about 3:1. The typical American diet consumes an excessive amount of omega-6, approximately a ratio of 15:1. Omega-6 fatty acids are considered to be “pro-inflammatory,” while omega-3 fatty acids are “anti-inflammatory.” Therefore, researchers suggest that an excessive amount of omega-6 fatty acids and inadequate amount of omega-3 is a probable cause of inflammation of blood vessels and heart disease.
So what can you do about this? Luckily, we live on the coast and have access to fresh caught, reasonably priced seafood. Fish such as salmon, mackerel, herring, cod, sardines, tuna, trout, and shellfish like shrimp, mussels, and oysters provide a healthy dose of omega-3 fatty acids.


There are three types of omega-3 fatty acids:

Alpha-linolenic acid (ALA) found in soybean and flaxseed
Eicosapentaenoic acid (EPA) found in fish
Docosahexaenoic acid (DHA) found in fish

EPA and DHA are readily used by the body. They aid in the reduction of inflammation, which may help prevent arthritis, heart disease, and other health conditions. Fish is an excellent source of both making it a winning entrée choice.
In recent years, there has been more concern regarding the consumption of fish due to environmental pollution and mercury levels. While, some species of fish such as shark, swordfish, and king mackerel have higher levels of mercury than others, the EPA states, “for most people the risk from mercury by eating finfish or shellfish is not a health concern.” An intensive 2006 study in the Journal of the American Medical Association also states that, “the benefits of eating fish greatly outweigh the risks.”

Those that should be cautious though are women who are pregnant, nursing, or might become pregnant, and young children. The FDA recommends a limited intake of up to 12 ounces of fish per week since mercury may affect the developing nervous system of infants.

What if you don’t like eating fish? You can still receive the health benefits from fish without actually eating it. Fish oil capsules are sold in vitamin shops and grocery stores. A healthy dosage depends on the amount of DHA and EPA. Most fish oil capsules contain about 180 mg of EPA and 120 mg of DHA, and it is recommended to take one capsule twice per day with a meal. Be sure to always read all labels. If you choose to supplement with fish oil, be sure you buy a product from a reputable company that screens the product well for contaminants.
*Whenever you choose to use supplements be sure to check with your health care provider as some may interfere with medications and have side effects. *

This summer choose the catch of the day at one of your favorite restaurants or throw a fish fillet on the grill and catch up on your omega-3 intake!

Strawberries: A sweet n' healthy summertime snack

Kelly Gonzalez
Busy Bodies
Date Published: July 8, 2009

Strawberries: A sweet n' healthy summertime snack

In general, berries are a super fruit due to their high levels of free radical fighting, disease protecting antioxidants. There are many choices when it comes to picking berries: blueberries, raspberries, cranberries, blackberries, goji berries, etc, but strawberries are hands down the most popular berry in the world.

Strawberries provide numerous health benefits. This heart shaped fruit helps prevent serious heart conditions, cancer, and inflammation. Phenols in strawberries such as anthocyanin and ellagitannin are the main contributing antioxidants. The anthocyanins help protect cell structures and ward off free radical damage, while ellagic acid has been documented to lower blood pressure and decrease risks of heart disease. The phenols in strawberries can have a similar affect on inflammation in the body as aspirin or ibuprofen by minimizing the effects of the enzyme cyclo-oxgenase, which is often associated with conditions such as arthritis, asthma, and cancer.

The American Dietetic Association ranks strawberries as one of the best sources of Vitamin C. One cup of strawberries offers 140% of the recommended dietary allowance of Vitamin C. Not only are strawberries high in Vitamin C, but they also offer a generous amount of potassium.

Potassium is needed for muscle contraction and retaining proper fluid and electrolyte balances within the body. A study in the 1997 Journal of the Medical Association found that potassium supplements helped lower blood pressure decreasing risks for hypertension. A single serving of strawberries offers 170mg of potassium. While this may seem minute compared to the recommended 4,700 mg/day, eating plenty of fruits and vegetables can help ensure that you are getting enough potassium to promote heart health. Just remember that sodium and potassium are related. The more sodium consumed, the more potassium you need (about double that of sodium) to help buffer sodium’s effects and decrease your risks of hypertension.

The best part about strawberries is that they are a guilt free sweet snack. One cup of strawberries only has about 50 calories and it’s fat free! While strawberries can be bought year-round, they peak in April-July. Choose fresh or frozen strawberries whenever possible. Canned strawberries with syrup and many strawberry products are loaded with preservatives and extra calories and sugar.

When purchasing fresh strawberries inspect the container for any signs of mold. Mold on a single berry signifies that mold spores have affected the entire package. Even if they’re on sale, it’s not the best buy.
Strawberries are highly perishable; be sure to refrigerate them as soon as possible. Wash strawberries before use by gentling rinsing them- avoid excess water because it causes the berries to lose flavor and become mushy. Cut the green cap off with a paring knife, and enjoy!

Frozen fruit is just as nutritious as fresh. Strawberries can be frozen and kept for months. To freeze: wash and de-stem strawberries, place in a single layer on a baking pan, lightly cover, once frozen place berries in freezer bag, and defrost when needed.

Strawberries are a perfect healthy addition to oatmeal, cereal, salads, smoothies, fresh juices, cocktails, and desserts. For a sweet treat dip strawberries in melted dark chocolate for an antioxidant rich dessert.

Jump Rope to Scorch Calories

Kelly Gonzalez
Busy Bodies
Date Published: July 1, 2009

Jump Rope to Scorch Calories

I’m a huge fan of efficient workouts. One of my all time favorite cardio workouts is jumping rope. If you think it’s just for kids or boxers think again. Jumping rope is a great way to get in shape and scorch calories.
Jumping rope can burn about 600-900 calories per hour, about the same as running. It is very high impact, can be hard on the joints when performed for an extended period of time, and it takes a bit of practice and coordination. I don’t know many people that jump rope for an hour as their steady-state cardiovascular exercise. Maybe that’s a good thing, because in order to get the best benefits from jumping rope you don’t have to!

Take the Jump

Jumping rope is a perfect form of interval training. I’m an advocate for interval training because you can burn more calories in less time, and interval training has a huge impact on fat loss. When you perform short bursts of high intensity training your body releases a higher level of human growth hormone (HGH). This hormone helps regulate metabolism, burn fat, and build lean muscle. Adding intervals into your exercise program can help you break through plateaus and get better results.
Jump ropes are great, because they are affordable, usually $15 or less at your local sporting goods store, light and portable making them the best piece of exercise equipment to throw in your suitcase when traveling, and challenging, which relieves exercise boredom.

Choose a lightweight rope. Weighted ropes can cause wrist strain. To find the right length place the rope under both feet while standing. The handles should come up about 4-6” below your collarbone.
When you jump your shoulders should be relaxed, the swinging motion comes from the wrists not the arms. Look forward. Have a slight bend in your knee, keep your abs contracted (jumping rope is a great ab stabilization exercise!), and bounce off the balls of your feet. You should only come about 1-1.5” off the ground. It may take a bit of practice, and may be frustrating in the beginning, but once you get the hang of it jumping rope can be a lot of fun. With some practice you will be able to mix up your jumping patterns-alternate feet, double foot jump, single legged hop, lateral jump, high knees and kicks, etc. Get creative and challenge yourself!

Jump Rope Workouts

Improve your stamina, speed, agility, and tone and strengthen your body in just 15 minutes!

Mix Jump Rope Intervals Into Your Strength Training Routine

By performing jump rope intervals in a circuit fashion with strength training exercises you can get so much more out of your workout. You can strengthen and tone your muscles while keeping your heart rate up, which will give you the cardiovascular health benefits as well, and burn more calories. An added bonus is that cardio intervals mixed in with strength training can help reduce soreness by increasing circulation and flushing lactic acid from your muscles.

Example Circuit: Perform 2-3 sets of 15-20 repetitions of the first 3 exercises followed by a 1-minute jump rope interval. Rest 1-3 minutes between sets.

- Bodyweight squats
- Push-ups
- Crunches
- 1 minute Jump Rope Interval

15-Minute Jump Rope Workout

Warm-up for about 3 minutes with easy jumping

Perform 30 seconds of speed jumping followed by 30 second recovery. Complete 5 repetitions.

Recover for 1 minute.

Alternate between high intensity jump roping for 15 seconds and recovering for 15 seconds for one minute. Complete 3 repetitions.

Jump easy for 3 minutes.

Sculpt Sexy Arms This Summer

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: June 24, 2009

Sculpt Sexy Arms This Summer

Nothing goes better with a sleeveless top than toned arms. This summer get shapely arms in just minutes a few times per week by incorporating strength training exercises to your routine.

To truly sculpt shapely arms you must execute a variety of exercises to target the various muscles of the arms, shoulders, chest, and upper back. The individual muscles must be stimulated in order to hypertrophy (tone), and fat levels must be reduced for the muscle definition to be visible. So remember, nutrition plays an important role in reducing body fat levels to let all that hard work show through.

To get the most out a quick upper body strength training session try mixing things up by supersetting the exercises. By doing one exercise right after another you can easily increase the intensity. Another way you can spice things up in the weight room is by performing combo sets in which you perform one exercise that flows right into the next. Combo exercises use more muscles at once and take more time to complete a single rep, which makes the muscles work harder and respond by increasing the time of contraction. Supersets and combo exercises are not only more intense, but also more efficient. You are capable of burning more calories in less time.

The Circuit: Perform each of these exercise combinations with no rest in between. Perform 10-12 repetitions of each, and 2-3 sets. Rest 30 seconds to 1-minute then move on to the next group of exercises.

Triceps Dip/Incline Push-Up
Targets: Triceps, pectorals, front deltoids, back muscles
(Bodyweight exercise. Perform one set of each consecutively and repeat for a total of 2-3 combo sets.)

- Triceps dip: Using a bench or chair, sit down, place your hands palm down beside you, walk your feet out straight in front and scoot your hips off so your back is against the edge. Keep your arms in a 90-degree angle to begin then extend your arms and raise your body up. Lower back down, and repeat. * To make the exercise more difficult extend your legs all the way out in front of you with no bend in your knees.
- Incline Push-Up: Place your hands on the bench with your body in a plank position, arms extended and shoulder width apart. Keep your body stable, and lower your chest to the bench as you bend you arms and push back up. * To target the triceps more keep your hands closer together.

Bent Over Row/Triceps Kickback Combo
Targets middle and lower trapezius, rhomboids, latissimus dorsi, posterior deltoids, triceps
(Use Light weights- dumbbells/resistance band/etc.)

- Start with a Low-Row- In a standing position with your knees slightly bent. Bend over slightly from the hips keeping your arms at your sides. Pull you arms up so your upper arms are parallel to the ground. From that position perform a Triceps kickback by extending your arms all the way out.

Biceps Curl/Shoulder Press Combo
Targets Biceps brachii and medial deltoids.
(Use Light weights-dumbbells/resistance band/etc.)

- Standing tall with your knees slightly bent and the weights down by your
side, perform a biceps curl, hold and squeeze for about one second and then raise the weights overhead for a shoulder press, lower back down and repeat for 10-12 repetitions.

Deltoid Trio
Targets anterior, posterior, medial deltoids.
(Use Light weights- dumbbells/resistance band/etc.)

- Standing tall with your knees slightly bent and the weights at your sides-raise the weights straight out in front of you shoulder height, lower back down then immediately raise them up simultaneously at your sides, lower down and finally bend over slightly from your hips and raise the weights out to the side shoulder height for a rear-deltoid raise and lower back down. Repeat the series for 10-12 repetitions.

* Once you’ve become accustomed to this circuit you can mix it up by performing each set at different speeds, which varies the duration of the muscle contraction. For example: Perform the first set of triceps dips/push-ups at a basic 2 count (2 seconds down, 2 seconds up) then for the 2nd set make it a 4 second count on the way down, 2 seconds up, and finally, if you’re doing 3 sets, reverse it and do 2 seconds down, 4 seconds up.

Wave goodbye to underarm flab and look sleek a

June is Men's Health Month

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: June 17, 2009

Men's Health Month

Hey guys, have I ever told you that you look great in a gown….

- A patient gown that is. There’s nothing more masculine than a man who cares about his health. Besides the basics of a healthy lifestyle like proper nutrition, exercise, and stress management, it’s important to receive age-appropriate tests and health screenings.

The month of June is Men’s Health Month. Health education programs across the country aim to increase awareness of men’s health problems and prevent future health problems through regular screenings and early detection.

Common health problems in men include heart disease, prostate cancer, and testicular cancer.
Heart Disease is the number killer in men in the United States. It’s imperative to know about your family’s history of heart disease since it highly affects potential risks. Yearly health screenings should include:

- Blood pressure: high blood pressure is 140/90 or higher
- Cholesterol: Total level of cholesterol should be less than 200 mg/dL 200-239 mg/dL is considered to be borderline high risk.
- Triglyceride Levels: less than 150 mg/dL is desirable.

Prostate cancer is the second leading cause of death in men. Each year about 230,000 men will be diagnosed with prostate cancer. Prostate cancer usually has no early warning signs, which makes screening and testing very important. Men should begin testing yearly at age 40. Health professionals test for prostate cancer by using the PSA (prostate-specific antigen) blood test and digital rectal exam. To prevent prostate cancer it is recommended to drink plenty of water to flush out the bladder, eat more fruits and vegetables, and less red meat, and manage your weight.

Testicular cancer is more common in younger men, ages 15-35. Luckily, testicular cancer is one of the most curable cancers at any stage. Self-examinations help detect abnormalities.

Other tests and screenings that should be performed on a yearly basis include:

- Obesity: test body mass index (BMI). To measure BMI, take weight (in kilograms) and divide it by height (in meters) squared. A healthy BMI for men is between 20-25.
- Diabetes tests
- Testing for sexually transmitted diseases
- Colorectal cancer tests
- Depression

Decrease health risks by living a healthy lifestyle:

- Manage stress levels: Don’t let any situation get the best of you. Take time to engage in activities/hobbies you enjoy. Try relaxation methods such as yoga, deep breathing, and meditation.
- Eat a well balanced diet: Try to consume 5 servings of fruits/vegetables everyday. Eat lean sources of protein, and limit consumption of red meat.
- Drink plenty of water: Don’t wait until you’re thirsty to drink.
- Receive adequate amounts of sleep and try to stick to a regular sleep schedule.
- Limit use of alcohol/caffeine
- Be smoke-free
- Engage in at least 30 minutes of physical activity at least 5 times per week.

It’s never too late to take more initiative towards living a healthy lifestyle, and educate yourself about risks and prevention. If you’re over the age of 40 and you can’t even remember the last time you had a physical exam try to schedule an appointment soon and embrace the gown!

Eat Antioxidant Rich Foods for Beautiful Skin

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: June 10, 2009

Eat Antioxidant Rich Foods for Beautiful Skin

Creams, powders, gels, lotions, the cosmetic aisle offers so many options. Who can keep track of all the products designed to keep you looking your best?

The best beauty secret doesn’t come in a bottle. It comes from the earth. Receiving appropriate amounts of antioxidants from a balanced diet can keep you looking and feeling great, add years to your life, and even give you smooth beautiful skin just in time for summer.

What are antioxidants?

Antioxidants are nutrients in the foods we eat. They aid in the protection of our cells from free radicals. Free radicals are molecules created by environmental pollution, the natural aging process, and mainly, metabolism, the use of oxygen to produce energy.

Free radicals are caused by the process of oxidation- the loss of an electron. When this occurs the molecule missing an electron attacks other stable molecules, making that molecule into a free radical as well, and the reaction continues, which eventually disrupts the normal activity of the cell allowing disease and illness to occur. Antioxidants are powerful agents that are capable of stabilizing the free radicals and prevent numerous illnesses including cancer and heart disease from occurring. Antioxidants are friendly givers. They stabilize the free radical by giving one of their own electrons. How kind, now don’t you want to be kind enough to give your body the necessary antioxidants it needs?
Antioxidant substances include beta carotene, lutein, lycopene, selenium, Vitamin A, C, and E. These can be found in whole grains, fruits, vegetables, nuts and seeds, and lean protein sources.

The level of antioxidants in a particular food is measured by an Oxygen Radical Absorbance Capacity (ORAC) score- the higher the score the higher the level of antioxidants.

The United States Department of Agriculture ranks foods according to their ORAC levels. Winning foods that are bursting with antioxidants include prunes, berries-blueberries, blackberries, strawberries, raspberries, strawberries, plums, oranges, cherries, kale, spinach, brussels sprouts, broccoli florets, and beets. While these top the list, mostly all fruits and vegetables provide a hefty amount of antioxidants.

Glow from the Inside Out

Those nasty free radicals are the cause of premature skin aging and cell damage. There’s no skin cream that can fight free radicals like antioxidants. Antioxidants from a diet rich in top ORAC scoring foods can help you keep your youthful glow.

Here’s the skinny on some of the best foods for your skin:

Berries: You can’t go wrong with berries. Try cranberries, blackberries, blackcurrants, raspberries, strawberries, whatever you like. Berries are rich in vitamin C and E, and also help keep skin smooth and youthful by aiding in the manufacturing process of collagen.

Nuts: Nuts are an excellent source of vitamin E and fatty acids; both keep skin from becoming dry and dull. Nuts also contain a significant amount of zinc that helps skin cells grow, prevents inflammation, and helps maintain skin elasticity.

Sweet potatoes: Sweet potatoes are rich in beta-carotene. Beta-carotene is converted into vitamin A in the body, which is important for skin collagen formation, and the development of skin cells. Sweet potatoes also contain vitamin E and vitamin C. Vitamin E helps stimulate the powerful effects of vitamin C, which helps rid the body of free radicals from over exposure to the sun.

Salmon: Salmon contains a high amount of omega-3 fatty acids, which helps decrease inflammation, clogged pores, and dry skin. Omega-3 fatty acids keep the cells in the body healthy by strengthening the cell membrane, keeping harmful agents out, letting healthy nutrients in, and keeping water in the cells for smooth soft skin.

This Summer, shed your layers and reveal beautiful skin that is nourished from the inside out instead of out of a bottle. Thank nature and a balanced diet for smooth, soft skin.

Cardio Craze

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: June 3, 2009

Cardio Craze

If you walk into a gym around prime time this time of year you may have difficulty jumping on your preferred piece of cardio equipment. The cardio craze is on as people try to shape up and shed a few pounds for summer. Out of all the elements of fitness, cardiovascular training is the token form of exercise for fat loss.

Cardio burns a large number of calories during the actual workout segment. High impact activities such as running can burn about 100 calories/mile, while low impact activities like swimming for example can burn about 250 calories in 30 minutes. Considering the weight loss principle of more calories out then in, incorporating a sufficient amount of cardiovascular training into your weekly routine is a great solution, but this fix can become a dilemma when it is the sole solution.

The main problem I often see when it comes to cardio is what I like to call, “the cardio marathon.” A marathoner trains to run 26.2 miles at a steady pace. The most important training run for a marathon is the long run, in which the marathoner runs slower then race pace but gradually increases the distance week to week in order to build the physiological components necessary for their bodies to endure the workload of running 26.2 miles. Marathoners do cardio by running for hours because that is their overall goal. If your goal is fat loss you don’t have to, and shouldn’t do hours of steady state cardio.
People often say, “I can do the elliptical forever, I’m in great shape, but I’m not losing any weight!” Looking on the bright side, you are strengthening your heart, lungs, increasing bone density, lowering cholesterol, and blood pressure by performing cardiovascular training, but if you want to tone up and lose weight you need to train smarter not longer or harder.
In order to burn fat you need to rev up your metabolism so you burn more calories around the clock. In order to do this you want to change your body composition so you acquire more lean muscle mass and less fat. Okay, so how do you do that? There is no single activity to do this. It is a combination of cardio, strength training, and nutrition.

If I can offer just one piece of advice when it comes to fat loss and cardio it’s always switch it up. Why is 30 or 60 minutes such a magic number for exercise duration? Focus on quality over quantity. If you are accustomed to performing 30 minutes of cardio at the same intensity most days of the week add intervals to challenge yourself. Interval training uses both the anaerobic and aerobic system. During the intense burst of effort you are using glycogen stored in the muscles as fuel. If you recall from last weeks article about low carb diets, glycogen is stored in the muscles and liver for energy and excess is stored as fat. During the “working interval,” the body is not using oxygen for energy so you go into oxygen debt. When you recover your body pays back the oxygen that it was deprived of and breaks down the lactic acid (causes the burning sensation in muscles) that accumulated, then the aerobic system uses oxygen to convert stored carbohydrates into energy. Stored carbohydrates are burned meaning potential fat is burned.

Interval training is an excellent addition to your standard cardio routine. I recommend adding 20-30 minutes of interval training into your weekly exercise schedule 1-2 days per week. Start by warming up for about 5 minutes, work at a higher intensity by either increasing speed, resistance, or both for 30 seconds-1 minute and recover for about 2 minutes. Repeat 6-8 times.

To get in shape this summer I challenge you to step outside your comfort zone, if you are in love with the elliptical machine try a spinning class instead. If you are cardio master hit the weight room for circuit training or work on your flexibility in a yoga class. When it comes to shaping up, losing fat, and gaining overall fitness there are many pieces to the puzzle. The key is creating a balance between the components of fitness that works for you. Most importantly, enjoy the activities you do. If 60 minutes on a treadmill isn’t your thing, there are plenty of other options out there that can give you the results you’re seeking.

Low Carb Lifestyle

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date published: May 27, 2009

Low-Carb Lifestyle

Summer=bathing suit. Bathing suit=diet?

If bathing suit season has you feeling a bit stressed you may feel the need to kick a diet plan into overdrive for the next couple of weeks. The most popular diet revolution at the moment is the low-carb diet. Whether you swear by Atkins, South Beach, or the Zone, low-carb diets have proven to be quite successful in many cases.

To understand a low-carb diet it’s important to first understand what carbohydrates are and how they affect our bodies. Carbohydrates are a major source of energy and are especially vital for brain function. Carbohydrates are broken down into glucose (blood sugar) and primarily stored as energy reserves in the form of glycogen in the liver and muscles. Carbohydrates are categorized as simple or complex depending on how fast the body absorbs the sugar and utilizes it.
It’s a common misconception that carbohydrates make you fat. Many people think of carbs as only being breads, pastas, rice, baked goods, and sweets, when in reality, vegetables, fibrous legumes, and fruit are carbohydrates as well. The key is to eat foods in their most natural form when possible, and include more healthy low calorie carbs from vegetables into your diet.
One major problem in today’s world is that food manufacturers have turned nearly every carbohydrate into a simple carbohydrate by processing. Flours and grains are refined. Our bodies don’t need to do half the work in digesting them resulting in a quick absorption rate.

The reason carbs have led to weight gain is consuming an excess amount of carbs, the wrong kind, or in most cases both. When carbs are eaten in excess, whether it is simple or complex carbs, it is stored as fat. When glucose circulates in the blood the pancreas releases the hormone insulin to transport glucose into the cells. When there is a surplus, insulin stores the excess glucose as fat.

Insulin is really an evil little hormone. Not only does it store fat, but it also makes it difficult for you to use fat as an energy source by interfering with your fat burning enzymes. When you eat simple carbohydrates, your blood sugar levels are spiked, and a surplus of insulin is released. After the blood sugar levels return to normal the excess insulin is still circulating in search of more sugar causing you to become tired and crave more sugar. It’s such a vicious cycle!
To break the cycle and allow your body to use fat as fuel and thus lose weight it may be beneficial to engage in a low-carb diet. Not all low-carb diets need to be severe. Those who may have experimented with low-carb diets in the past may have felt miserable and fatigued. This could be for a number of reasons. First, you were probably not eating enough. Vegetables have carbs. Fruits have carbs. The key is that they are good carbs. Don’t be afraid of them. You need them, so eat them. It’s not all meat and water you know.

Second, your body may not be used to relying on fat and protein as fuel, and it desperately wants carbs for energy. This is what causes cravings. When cravings occur try to eat a healthy carbohydrate like fruit with a low glycemic index like an apple or berries or have a healthy starch like a small sweet potato.

Third, you may be over analyzing the diet. Don’t think about all the things you can’t have. Think about how you’re eating better, improving your health, and your physique. Throughout the initial few weeks you’ll most likely drop weight and have more energy. It’s important not to let a little weight loss go to your head and start splurging. All the progress you’ve made will quickly diminish. Instead, start incorporating good carbs back into your diet in moderation. This is why the South Beach Diet has had such high levels of success.

Whenever you choose to make a lifestyle change it’s vital to get informed. Check out websites, books, talk to personal trainers, nutritionists, and your doctor. The more you know the easier it will be.

Low Carb Sample Menu
Breakfast: ½ cup of dried oatmeal (old fashioned or steel cut)
½ cup of berries
2 scrambled eggs
Snack: medium apple and ½ cup of cottage cheese
Lunch: Garden salad with grilled chicken
Snack: Celery sticks with 1 tbsp. of peanut butter
Dinner: 6 oz. of grilled salmon
1 cup of steamed mixed vegetables

Follow Your Passion to Happiness

Kelly Gonzalez
Busy Bodies
Date Published: May 20, 2009

I would like to let you in on a little secret. If you want to be happy follow your passion.
When I returned home from living in Australia for 6 months this past April I immediately felt the societal pressure to find the quickest way to start making the most money possible. I’m a recent college graduate. I have student loans to pay, and the money that I did have left my wallet down in Australia. I was faced with that single question, “what are you going to do with your life now?”

I’ve always been involved in the fitness industry, but felt as though it wasn’t going to be very lucrative due to the struggling economy. Therefore, I started exploring my options. Grad school would be costly, and basically I would be in the same predicament that I’m in now- job-hunting. So I started looking into attending nursing school. After all, there’s a shortage of nurses so I would most likely be able to get a job after graduation, and since I already have my bachelors I could do a one- year accelerated program, and voila- a stable salary. Sounds easy right?

I’ve never been one to take the easy way out. I knew I wasn’t passionate about nursing. My mother’s a nurse; a great nurse at that. I respect the position, compassion, and intelligence that nursing requires, but after shadowing in a hospital, touring nursing schools, and even working in a doctor’s office, I knew it wasn’t for me. It didn’t make me happy, and I knew it was never going to. I would rather live a simple life and be happy than slave away day after only for the money wishing I was doing something else, or could be someone else.

If there’s one thing about happiness it’s that it always shows through in a person. If you are miserable everyone knows it, and what’s worse is that it starts to make others feel miserable too. On the other hand, if you’re happy and content, you can help others feel the same. A study in the British Medical Journal found that “when someone gets happy, that person’s friend (a person in contact with the individual) experiences a 25 percent increased chance of becoming happy.” Happiness is contagious.A person must take full responsibility for their happiness. Other people and situations can’t make you happy, sad, or angry. If they do you’re allowing it to happen.

To me, it seems like so many people are waiting for happiness. They say, “When I meet the right person I’ll be happy,” “Once I’m done school, get a job, and have a good salary, I’ll be happy.” How can you wait for something like happiness? Is it worth it to be miserable all week at work, and only experience joy on the weekends? You may even feel stressed in your free time, because you know you eventually have to go back to a job you dislike.

You may be thinking, “well I have to, I have no choice.” What I’m most grateful for regarding my education is that I have learned that you ALWAYS have choices. Education equals opportunity. It doesn’t have to be structured education in a university or trade school setting either. It could be networking, meeting new people, asking questions, searching the Internet. There are opportunities out there, but you have to look for them. Trust me, if you want something bad enough, you will always find a way to make it happen. I believe that the search and journey towards a goal is such an amazing time. It’s absolutely elating, because you become a problem solver, and the puzzle is YOU! Why is there so a rush to get it done and over with?

What do you want out of life? You have to see what’s out there, what’s realistic for you, and you may have to take some big risks. It’s not easy, but when something’s too easy, how boring is that?
If you read biographies of happy successful people you’re likely to find that they followed their passion even though their philosophies and ideas may have seemed unconventional and far-fetched. Financial success isn’t everything, but obviously it’s important. Financial success seems to occur naturally for those who do what they love, because they firmly believe in what they do, and love every second of it. Work isn’t work at all.

I believe in childish ambition with one foot firmly on the ground. Throw your fears aside, pursue your dreams, open yourself up to new opportunities, but yet still have a realistic plan, do your research, and evaluate your risks. Children never say, “When I grow up, I want to be stressed out, work extremely long hours in a job I despise, and never have time for pleasure.”
If you follow your passion, you will still come across obstacles and endure stressful times along the way to success, but at least you know it’s worth it, and as long as you stay positive there’s nothing stopping you!

Protein Follow-Up

Kelly Gonzalez
Busy Bodies
Date Published: May 13, 2009
Protein follow-up: Precautions about too much protein

Last week I wrote an article about the benefits of supplementing your diet with protein powder to aid in weight management and athletic performance. In this weeks article I wish to emphasize and elaborate on a very important topic regarding protein: consuming adequate amounts. As I stated in the last article the recommended daily intake of protein is .80 g/kg of bodyweight. That’s .36g/ lb. of bodyweight. Yes, bodybuilders and some athletes do increase this amount by quite a bit when necessary, but excess protein in your diet can be detrimental to your health. More is not always better.
Protein is an essential macronutrient. Unlike glucose, it cannot be stored anywhere in the body. When ingested the necessary nutrients are broken down into amino acids and fill the body’s protein needs, the excess is converted to FAT! Please don’t be fooled into thinking that all that excess protein is being stacked in the form of muscle on your biceps! Protein has calories- 4 calories/gram. Any extra calories beyond what your body needs leads to weight gain.

Now, let’s consider another scenario. You are not eating more calories then you normally would or need to, but you are getting more calories from protein than other food sources. High protein diets have shown to aid in weight loss, mainly because you lose the water weight related to carbohydrates.

*High protein diets are not recommended by the American Heart Association.

See, when you ingest too much protein the body forms toxic ketones. Ketones can make you feel nauseous and even decrease your appetite so weight loss may result. The liver and kidneys have to work very hard to digest the excess protein and flush the ketones out of your body, thus, you urinate more and lose water weight, and it can even lead to dehydration, which puts stress on the heart. Ouch, now the liver, kidneys and heart are hurting.

Not only are you losing water, but you may be losing calcium from your bones as well. Calcium is needed to digest protein. When there’s an insufficient amount of calcium and too much protein your body has to pull calcium from your bones, which you eventually excrete. Ever heard of kidney stones? They don’t sound pleasant, so be careful. Plus, all that weight bearing exercise that is meant to prevent osteoporosis may be counterproductive if you’re constantly losing calcium through protein digestion.

Protein Know How:

1. Only 15% of your total daily caloric intake should come from protein. More than 30% can put stress on the kidneys
2. Cut back on animal protein sources, because they are harder for the body to digest, may be higher in cholesterol, and saturated fat. Incorporate more vegetable protein into your diet.
3. If you’re taking in more protein than necessary, be sure that you are exercising- it helps your kidneys work more efficiently and burns extra calories.
4. Drink plenty of water to aid in digestion and prevent dehydration.
5. Be sure you are getting adequate amounts of Vitamin B. You need adequate amounts of Vitamin B to utilize protein. Many protein rich foods have sufficient amounts, but if you are supplementing with extra protein you may want to consider supplementing with Vitamin B6 in particular as well.
6. Protein shouldn’t be solo. Don’t forget about the other food groups! You don’t want to miss out on vitamins and minerals.
7. Protein supplementation is best for boosting athletic performance when used at certain times like before or after training or before bed. You don’t need excessive gram upon gram of protein all throughout the day. Protein requires portion control too.

Bottom Line: You don’t see many Americans with Kwashiorkor, a protein deficiency. You’re mostly likely getting more than enough protein in your diet. Protein powders are a great supplement, but be sure that the added protein is not putting you over the limit as it can cause health problems in the future. The most important thing to keep in mind is BALANCE.

The Power of Protein Powder

Kelly Gonzalez
Busy Bodies- Health and Fitness
Date Published: April 29, 2009


The Power of Protein Powder

Yesterday I went shopping. Unlike most young female consumers I didn’t shop for clothes, shoes, or electronic devices. I went shopping at the Vitamin Shoppe after seeing a sign outside of their store that read “Semi-Annual Sale!” One of the main items I was after was protein powder.

The brand I usually buy was not on sale though. After talking with the sales clerk I was left feeling guilty for not splurging and buying the brand that I’ve had much success with. According to him, it was the best.
Oh, well, it wasn’t in my budget. I explored the ingredients of the “sale” brands to find the one most suitable for my needs- aid with recovery, help maintain lean muscle mass, low fat, low in carbohydrates and sugar, and a full profile of branched chain amino acids. With so many choices it wasn’t easy, but after scrutinizing over nutrition labels, I found a protein powder right for me.

If you’re not sure if you should supplement your diet with protein powder I would highly recommend you do. Protein itself is a macronutrient essential to build, repair, and provide maintenance to the body. Plus, protein helps with weight management by keeping you fuller longer since it takes longer for your body to digest.

The American diet is one of the few that is notorious for getting an ample amount of protein, but not all protein sources are created equal. While you should be able to meet the recommended daily allowance of .80 g/kg of body weight per day easily in the typical American diet you could be getting “bad” sources of protein full of fat and cholesterol. Good sources of protein include lean meat, eggs, fish, low-fat dairy products, and non-animal products such as soy, nuts and seeds, and legumes. Supplementing your diet with protein powder is a convenient way to receive a good source of protein, and reap the many benefits without adding fat, sugar, or a surplus of extra calories

Most protein powders offer a complete profile of amino acids. Amino acids are the building blocks of protein. Non-essential amino acids are naturally made by the body in sufficient amounts, but may need supplementation depending on individual needs. These include amino acids such as glutamine, arginine, alanine, and taurine. Essential amino acids must be taken in through food sources or supplements in order for the body to function properly. These include: isoleucine, leucine, and valine. These essential amino acids are also called branched-chain amino acids or BCAAs.

A study in the 2003 Journal of Nutrition found that higher levels of the essential amino acid, leucine, helped people preserve lean muscle mass. Lean muscle mass is significant in weight management, because muscle burns more calories than fat even at rest. Approximately 1 pound of muscle burns about 50 calories per day at rest. Therefore, protein can help you lose weight from fat, sparing your calorie burning lean muscle tissue.

Ingesting protein after workouts can boost recovery time. BCAAs are metabolized directly into muscle tissue aiding in protein synthesis. Glutamine, a non-essential amino acid mainly responsible for muscle repair, is produced within the body, but intense exercise can quickly deplete your natural resources. By ingesting protein powders after workouts you can restock your glutamine stores and feel stronger for your next workout.

If you choose to use protein powders in your diet it’s important to know your choices. The purest form of protein powder is “isolate.” Isolates contain the most protein, about 90-98%, while concentrates contain about 40-85% protein per gram, because it is less filtered. Both forms are generally low in fat, lactose, cholesterol, and carbohydrates. The two most common forms of protein used in powders are whey and casein.
Whey protein is made from a by-product of cheese from cow’s milk. It is known as the fast digesting protein, most desirable for post workouts, because it is absorbed very quickly by the body, usually within an hour, offering immediate repair to damaged muscles.

Casein, also known as “milk protein,” is a slow absorption protein. It can remain in the blood stream for up to 7 hours, allowing a slow and constant release of amino acids. Casein is the ideal protein to use for meal replacements, keeping you full longer. It is also the best source of protein to take before bed. Your body repairs itself during sleep. Casein helps protect muscles from catabolism; helping you increase your muscle mass and strength.
Many protein powders offer a combination of whey and casein so you can benefit from both- the fast acting whey for repair, and the slow digesting casein to spar muscle tissue from being used for energy.
To be honest, protein powders are not always tasty, especially when plainly added to water. For a better tasting option, mix in low-fat milk or add to a smoothie. I like to add protein powder to my morning oatmeal or cereal. Ingesting protein in the morning helps stabilize blood sugar levels throughout the day, so give it a try.
Remember, protein powder is not just for bodybuilders, it won’t bulk you up if you have it in the right amounts. Athletes should consume about 1 gram/pound of bodyweight, while the less active individual may only need about 1 gram/kilogram of bodyweight. To find the optimal protein powder for you visit your local wellness store such as GNC.
Kelly’s Favorite Protein Shake
1 serving of protein powder
½ banana
1 cup of mixed berries
6 oz. of skim milk or soy milk
6 oz. of water
6-8 ice cubes
* Mix ingredients in a blender, pour, and enjoy!

Recession Proof Your Spring Exercise Regimen, Join the Ranks of Runners

Kelly Gonzalez
Column Title: Busy Bodies
The Annapolis Capital Gazette Newspaper- Sunday Capital
Health and Fitness
Date Published: April 19, 2009

Morning, mid-day, evening, even late at night, they’re out there. Runners. Since spring has arrived it seems like local runners have been set loose to pound the pavement.

Can you blame them? What better way to shape up for summer than scorch about 100 calories per mile and not pay monthly dues?

If you wish to join the ranks, it’s important to have a little know-how. I’ve seen it occur far too often in the past- the warmer temperatures, budding flowers, and the guilt of a less than active winter causes people to hit the ground running hard, only to be left sore, miserable, and injured. Your running days are over faster than they began. Before you step out the front door take time to plan for success.

Choose Your Shoe

Running is the ultimate recession proof form of exercise. You don’t need much to get started. The most important item: shoes. A common mistake that some individuals make is starting a fresh season with worn out shoes or the wrong type of shoe. This can lead to injuries including the most common ailment of new runners, shin splints- pain along the front of the lower leg.

Visit your local running store where qualified personnel will be able to determine the best shoe for you based on the structure of your foot. The staff should look at the arch of your foot to access whether you need a motion-controlled shoe for overpronation (feet roll inward), a softer midsole for underpronation (feet roll outward), or a basic running shoe with good stability for normal pronation.

Tip: Your feet slightly swell during the day. Shop for shoes later in the day for the best fit.

Dress For Success

Spring temperatures fluctuate and tend to be extremely unpredictable. Aim for comfort and add a few essential items to your wardrobe to be prepared to run in any type of weather.

- Waterproof jacket: Spring showers seem to be in the forecast almost daily in April. A lightweight jacket can help keep you dry and comfortable, and also block the wind.
- Technical running top and shorts: Still exercising in 100% cotton? Cotton absorbs sweat, clings to your body, and can cause chafing. Instead, of cotton, try a dry-tech fabric like Under Armour or Nike Dri-fit that “wicks” the sweat away from your body keeping you dry and comfortable.
- Socks: If shoes are the most important piece of running attire then socks have to be the second. Once again, cotton is not your friend. Feet sweat…a lot. Choose a running sock made from materials like nylon and polyester to wick away sweat and protect your feet from blisters.
- Hat: The temperatures can still be quite chilly this time of year, especially early in the morning. About 70% of body heat is lost through the head. Stay warm and dry by running in a dry-tech hat.

Bottom Line: Choose lightweight clothing that will wick away moisture.

Tip: When getting dressed for a run dress as though the temperature is 15-20 degrees warmer than it actually is.

Support, Socialization, and Stamina

It can be easy to buy the right shoes and dress like a runner, but the most difficult part of beginning a running program is actually doing it! For the first week or two you’re out the door determined to finish the course, but then after a few weeks other priorities become more important, you put your run off until the next day and the next, and before you know it summer is here, the race you wanted to run has passed, and you’re back to square one.
Luckily, there are plenty of running enthusiasts in the area here to help new runners like yourself get started safely, and make exercise a part of your life. Local running groups are a great way to get started. There’s a myriad of benefits to joining a group.

First of all, solo runs can get pretty lonely after a while. A running group is a wonderful way to socialize, meet new people with common interests, and chat during a run. The time flies by. Instead of being just another thing on your to-do list, your weekly runs become a fun social highlight of the week.

Secondly, organizations like the Annapolis Striders offer programs that help beginners build up mileage and stamina safely week by week with a progressive 10-week training program. This year’s program begins Tuesday April 28th at Bates track. The sessions incorporate run/walk intervals preparing you for your first 5k race. By working with a group your workouts are pre-determined, helping you stay on track, avoid injuries from “too much too soon,” and gives you that extra kick in the butt to attend and not fall behind the group.

Fleet Feet in Annapolis offers training programs as well. In addition to their 12- week beginner’s 5k training program beginning on Monday April 20th, called, “No Boundaries Running 101,” they also offer continuing programs so participants can graduate to the next distance working up to a 10k in Running 201 and training for the infamous Annapolis 10 miler in Running 301.

Tip: Some days runs will feel more difficult than others, don’t let this discourage you; it’s important to listen to your body. Instead drop back in the group and run with someone who is a bit slower than you, and help push them along.

To learn more about training programs, weekly runs, races, and all of your running needs please visit the following websites:
- Annapolis Striders: http://www.annapolisstriders.org/
- Fleet Feet Annapolis: http://www.fleetfeetannapolis.com/

This Spring I hope you join the ranks of runners and discover an exercise program that is guaranteed to get you fit for summer, boost self-confidence, and even enhance your social life. It doesn’t cost much to get started. Invest in running today, and experience an enjoyable form of exercise for years to come.

See you on the road.

Rainy day home workouts: Don’t let April showers keep you from getting fit for summer

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: April 15, 2009

“April showers bring May flowers.”

Unfortunately, April showers don’t bring the endurance of Lance Armstrong or the body of Heidi Klum. Waking up to gray skies, and threatening rain clouds may be all you need to can your outdoor workout for the day interfering with your fitness goals.

In reality, strong rain showers and spring storms can be dangerous out on the roads. The roads are slick, lightening and strong winds can be extremely hazardous, drivers may not see you as well, and wet socks and shoes can cause nasty blisters.
If it’s just one of those days, don’t sit around until the flowers are in full bloom. Get creative, and stay fit by working out indoors. It can be a nice change of pace, and give you a chance to work on your weaknesses.

Turn on the tube

Perhaps, you have a workout DVD sitting around. Whether it’s a Jane Fonda video from years ago, or Jillian Mitchells latest fat burning session, give it a go.

On satellite TV there’s a channel for everything. Luckily for us fitness fanatics we now have our own television station, FitTV. Check their schedule for workout shows and times at their home page http://fittv.discovery.com/
Laugh it up. Sitcoms are usually 30 minutes long. Make room in the living room and start moving for the entire length of the program. Switch it up between cardio intervals and strength training moves.

It doesn’t take much

When you’re out on the road cycling, running, walking, how often do you hear, “stop and give me 10.” Being stuck indoors leaves you with the perfect opportunity to increase your strength and reduce your risk of injury.
You don’t even have to head for the gym to use the circuit weight training machines. All you need to create resistance is your own bodyweight. Below is a full body strengthening workout.

Perform 2-3 sets of 12-15 repetitions for each exercise. Rest 1-2 minutes between sets and 30 seconds between exercises (only if needed, otherwise complete consecutively in a circuit fashion) Please make sure you are in good health to perform the below exercises.

Push-ups

In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the floor by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count. Perform as many full pushups as possible, when fatigued finish the set by dropping to your knees, but keep your upper body in a straight line as you lower your body towards the floor.

Full Squats

Stand with your feet hip width apart. Sit back and down as if you’re sitting in a chair. Return to the starting position and repeat.

Mountain climbers

In a prone position with your palms flat on the ground jump your right foot forwards toward your right hand and quickly switch bringing your left foot towards your left hand as your right foot goes back to the starting position. Keep alternating quickly for 12-15 reps on both sides. Strengthen your core, scorch calories, and get a cardio blast from this plyometric exercise.

Tricep dip

Using a chair or bench, line the middle of your back on the edge, place your hands on the ledge behind you. Walk your feet out and use your arms to lower yourself down (elbows 90 degrees) and push back up.

Abdominal crunch

Lying on your back with your knees bent at 90 degrees and feet flat on the floor. Curl your upper spine off the floor, squeeze and hold for 2-3 seconds and slowly roll back down. Keep your neck in line with your spine throughout the entire exercise to avoid straining.

Plank

In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.

Beautiful Spring days will be here soon increasing our anticipation for the summer season. For now, we may still be plagued by gray skies, cooler than normal temperatures, and spring showers. No matter what the weather brings, at least your workouts don’t have to suffer!

Balinese Spa Experience

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: April 1, 2009

The Balinese Spa Experience

What can $25 get you these days? Perhaps, a nice meal, a new shirt, gas in the tank of your car? Well, in Bali, Indonesia $25 can go a long way. I recently took a week long vacation in Bali- a vacation from living on the Gold Coast of Australia; flying 6 hours from one beautiful place to another. When’s the next time I can catch a reasonably priced flight to Indonesia?
Bali is extremely unique and mystical even, it’s an island based on the concept of karma. As my Balinese friend, Dewa told me, life for the Balinese is “all about balance.” The Balinese treat others and themselves with respect. This means they respect their body and try to live a healthy happy life. It’s no surprise that spa treatments are abundant in Bali.
Bali thrives on tourism, many of the resorts have in house spa centers to accommodate guests on holiday, but even walking down the street the women from the market areas offer cheap spa services such as massage, manicures, pedicures, reflexology, and aromatherapy.

The first spa package (yes, I indulged and had 2. I would have done more if I had the chance) I chose was $250.000 rupiah (IDR), which turns out to be about $23 USD. It included a foot bath and foot massage, aromatherapy massage, chocolate body wrap, and flower bath. My second spa experience included a full body massage and facial; costing only 130.000 IDR (approximately $12 USD). A myriad of health benefits accompany each component of the spa experience.

Foot Bath and Massage

A foot bath and massage helps to relieve stress and invigorate the often ignored overworked muscles, tendons, and ligaments of the feet and lower legs. Just placing your feet in a small tub of warm water promotes calming and relaxation. The use of aromatherapy oils such as peppermint helps re-energize the feet, and stimulate the senses.

To make your own foot bath at home fill a small tub with warm water, choose the oil of your choice, add about 5 drops. Adding a tablespoon of apple cider vinegar helps disperse the oil and also aids in detoxification. Soak for about 10-15 minutes. While you’re soaking your tired feet try to get your loved one to perform the massage!


Aromatherapy Massage

Aromatherapy is defined as the “use of volatile plant oils including essential oils for psychological and physical well being. During an aromatherapy massage a therapist mixes oils, and rubs the oils into the skin to promote well-being.
An aromatherapy massage is extremely beneficial not only because of the benefits of massage like increased circulation to promote healing, the release of toxins, stress relief, and reduced muscle tension, but also because the oils promote mental clarity, balance our moods, and assist in the regulation of hormones.

When the oils are inhaled or enter the bloodstream through the skin they affect the limbic system, which controls emotions and the formation of memories. Therefore, the oils can affect your mental state. Oils, such as lavender, chamomile, or geranium aid in relaxation and stress relief. Grapefruit and ginger promote mental clarity and positivity, while peppermint and rosemary are energizing.

Facial

Sun damage, pollution, stress, and the natural aging process can all affect the appearance of your skin, especially on your face. If you want to keep your healthy glow, and look younger than your years then a regular facial may be just what you need.
Facials are often performed by an esthetician. The spa facial usually begins with a consultation regarding your skin type, needs, and daily care. A facial helps exfoliate the skin, clearing away dead skin cells that can clog pores restoring a healthy glow. Facials that include lymphatic drainage can promote a healthy immune system as well by releasing built up toxins and wastes stored in the lymph nodes around the face and neck.

Body Wraps

There are various types of body wraps. In Bali, I chose the chocolate body wrap mainly because I love chocolate and it sounded much more appealing than a volcano mud wrap.

After my massage, my entire body was painted with a smooth paste that consisted of chocolate, milk, and honey. Most spas use a clay-like mineral based substance with cocoa extract. The language barrier between my Balinese masseuse and myself prohibited me from getting a ton of details. Then I was snuggly wrapped in a thermal blanket for approximately 20 minutes. I must admit I smelled delicious!

Body wraps are known to smooth, firm, and tone skin. Reports claim that body wraps can reduce cellulite, fat, and promote weight loss. Chocolate body wraps are as beneficial to your well-being as they are delicious. The caffeine and polyphenols (antioxidant) from the chocolate is absorbed through the skin and helps fight free radicals. The magnesium, potassium, and calcium help soothe skin and cause a calming effect within the body and mind.

Flower Bath

A flower bath is the perfect ending to a spa experience. It is sheer relaxation to submerge oneself into a warm bath of beautiful flowers and sip ginger tea.

In many cultures the flower bath serves as a spiritual ritual. Water is sacred as it cleanses and purifies the body, mind, and soul. The beauty of the flowers enhances the experience as it uplifts your mood, and promotes positive thinking.

Treat Yourself

You don’t have to be on vacation to treat yourself to a spa experience. (Unfortunately you won’t be able to get the works for $25 unless you’re in Bali.) Reward yourself for all of your hard work, take time to relax, treat yourself and your husband/wife to a couple’s spa day to celebrate an anniversary, birthday, or for no reason at all.

You don’t always need a reasonable excuse to do something good for your mind, body, and spirit. Live in the moment and enjoy!

Kid's Fitness and Development Through Sport

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 25, 2009

Kid’s Fitness and Development Through Sport

During my elementary school days March was my favorite time of year. It was the start of lacrosse season. Every year at the end of March Annapolis Recreation and Parks kicked off the St. Mary’s girls lacrosse season with Blue and White Day, a fun-filled day of meeting all the players on various teams, player and coach clinics, picnics, and games.
In the following week, regular practices and scheduled weekend games would begin. I remember the practices always being enjoyable, and the games and weekend tournaments being highlights of my youth. It was carefree; before the pressure of college scholarships and making it to NCAA playoffs was an issue.

As children, exercise is fun rather than a boring chore that we feel obligated to do. The games teach children how to cope with winning and losing, success and failure, and the value of preparation.
It’s important to keep youth sports a fun and memorable experience for children. A bad experience early on can cause a child to shy away from youth sports and other activities, which can ultimately affect their views and levels of physical fitness later in life.

The Benefits of Youth Sports

It’s amazing how much free time children have. A study in child development at Penn State found that by some estimates 50% of children’s waking hours is free time. How a child uses their time “could strongly influence a child’s emotional, academic, and behavioral development.”

Organized sports and hobbies are an excellent way for children to spend their free time, because developmentally, it allows them to practice many real-world situations in a play setting. In sports children are taught the rules and regulations of the game. They must play fair, respect their teammates, opponents, and coaches. They may encounter peer or coach conflicts in which they must resolve in an appropriate manner. They attend practices to develop their skills. They learn that preparation for anything in life is important, and wins and accomplishments must be worked for. Children learn to cope with losing and failed attempts even when it doesn’t seem fair or just to them. They learn how to deal with stress and regulate their emotions.
Through youth sports, children learn about the value of exercise and proper nutrition at an early age. Parents and coaches should emphasize the importance of taking care of your body and how it affects performance. By simplifying concepts and making it fun to learn, adults can help children form the foundation for a healthy lifestyle.

Many studies have proven that participation in youth sports has a positive effect on a students grades and behavior. Those involved in sports throughout childhood and adolescence learn how to properly manage their time, strive for athletic as well as academic and career success, and are less likely to engage in drug and alcohol abuse, early sexual activity, and delinquency.

Keep it Fun

There are many circumstances that can cause a child’s positive experience in youth sports to take a dramatic fall. The Youth Sports Institute at Michigan State surveyed 10,000 kids and found various reasons why they quit sports. Among the top 10 were: loss of interest, not having fun, too much pressure, too much time, and too much emphasis on winning.

It’s necessary to reiterate the positive aspects of sports rather than focus on wins and losses or a child’s performance. The greatest things children receive from youth sports is enjoyment from the activity, self-esteem, friendships, and life lessons. By putting too much pressure on children at an early age can cause them to retaliate and have a negative outlook.

Today, many children do not continue sports throughout adolescence. In fact many adolescents do not engage in any physical activity at all. According to the World Health Organization, “In a comparison of adolescents in 28 countries, U.S. adolescents exercised less and ate more junk food than adolescents in most other countries.”

It’s a million times more difficult to learn to implement a regular exercise program into your daily life as an adult if you have no former knowledge or training. Staying active from a young age, throughout life is the best prevention for disease and injuries.


Make it a Family Affair

Your child’s practice time is a great opportunity for you to work on your fitness as well. Instead of dropping them off at practice, running errands or reading a book in the car, walk around the sports complex, bring some hand held weights and your Ipod and get moving. Make it a social time by asking other mothers to join in. This will help you stay motivated and keep you on track as well as develop a better sense of community.

Find What's Available Near You

Check your local recreation and parks information to find out what leagues and youth sports are available for your child. It’s important to let your child choose the activity that they want to participate in without feeling pressured or guilty. No matter what sport or hobby they take up, it is a time for them to experiment, make decisions, learn, and bond with peers and family.

Good luck to all the youth sports teams this spring!

Spin Into Spring

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 18, 2009


Spin into Spring
Sweat drips over the handle bar, your leg muscles are on fire, you want to stop, but how can you when you’re so close to the end? You can’t give up. Not far in the distance you can see the top of the hill. Your pedal strokes are forceful…only a few more meters now…go, go, go…then the music stops.

All of a sudden you’re pulled back to reality. The instructor tells the class to release the resistance, sit back, and recover for a few minutes. Welcome to indoor cycling or spinning as it is also called.

Indoor cycling has been around since the 1980s, but in recent years has gained tremendous popularity. Indoor cycling classes are offered at many health clubs around the world. So what is so great about riding a stationary bike?

First of all cycling classes are designed to imitate an outdoor riding experience. Everything from the bike itself to visualizing and mimicking various terrains, to the high calorie burn is included. The bike is relatively simple in design. The main feature is the resistance knob that can be turned to increase or decrease the level of resistance. The seats and handle bar are adjustable for a customized fit and you can either opt for clip in pedals with appropriate cycling shoes or use the pedal cages.

A typical 45-minute cycling class can burn 400-600 calories! Of course, this depends on individual factors and the level of intensity. Don’t be fooled into thinking hundreds of calories are melting away as you visualize yourself on a leisurely ride through the park. You have to sweat. Cycling classes are raved about because they are an excellent form of interval training. Short increments of intense effort through the use of speed, resistance or both followed by a recovery period helps boost your endurance, metabolism, and burn fat. Not only that, but you strengthen your legs, glutes, and hips, which can prevent injury and make you stronger and more fit for outdoor cycling or other activities such as running or walking.

The typical cycling class format is conducted in a group setting with a certified instructor facing the class guiding the ride. The workout includes a warm-up, working portion, cool-down and stretch. During the warm-up the instructor will often go through different positions on the bike including standing, hovering, and sitting, hand positions, comfort and adjustment issues, and how to work with speed and resistance.

The class is performed to music, which is a fantastic motivator. Instructors often try to match the rhythm of the song to the cadence and visual cues of the ride. The working portion usually consists of climbing hills, sprints, tempo, and endurance rides for a length of a song or two followed by a short recovery.

If you’ve never tried a class before or fear that you’re not in shape enough to start indoor cycling think again. The beauty of the class is that you can go at your own pace. You’re in control of the resistance. You can add as much or as little as you like depending on your comfort zone. Often times, instructors will gauge intensity on a scale of 1-10, 1 being the easiest and 10 being the hardest. Some days may be easier than others so listen to your body and progress slowly.

I’ve been a certified Reebok cycling instructor and certified Spinning instructor through Johhny G Spinning for quite a while now. I taught classes throughout college at Johns Hopkins athletic center and at various gyms. One of the best aspects of indoor cycling that I’ve experienced through teaching is that students not only get a physical benefit, but also a mental benefit from the exercise. A sense of achievement is gained after each and every class. By working at high intensities for a certain duration, and visualizing yourself outdoors on a hill, in a race, etc. you are pushing yourself beyond your limits, and are left with a newfound confidence that keeps you coming back for more.

Indoor cycling at the local gym is a great way to stay in shape over the winter months, socialize with friends, and maintain a healthy lifestyle all year round. Spring is right around the corner. This year spin yourself into shape just in time for the start of warmer weather and brighter days.

Go Nuts!

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 11, 2009

Go Nuts!

I’ve always been a fan of trail mix, although, I’ve always been a picky health conscious eater as well. The general trail mixes sold at convenience stores are not necessarily what I’m looking for. I run into problems finding premade trail mixes that are unsalted, have the nuts and seeds I’m after, don’t contain a ton of chocolate and dried fruit, offer smaller portion sizes, the list goes on and on. This is why I was so happy to find an organic store here in Australia that sells everything from all kinds of nuts and seeds and dried fruit to protein powders and organic seasonings in bulk.

Whenever I’m running errands in town and need a quick snack to keep me energized or preparing for a trip to another part of the country and need something small and filling for the plane ride I stop into Zenergy and visit the owner Jules Stark. Jules is only 26 years old, but has owned the successful store for nearly 5 years along with her mother and sister.
Zenergy’s motto is “buy as little or as much as you want.” The concept is that too often consumers pay too much for expensive packaging. Jules says, at Zenergy, “you help save the earth and your pocket.” Everything is organic and locally grown, which is a huge attraction for health minded people. Plus, you get the amount that you want, whether it’s a handful of almonds as a snack or a container of granola for the family’s daily breakfast.

The store is like a natural and healthy candy store. You have the option to grab a bag and make your own trail mixes. You can mix anything from antioxidant rich goji berries, selenium packed Brazil nuts, to heart disease fighting dark chocolate.
Nuts are Zenergy’s best- seller. Nuts are packed with fiber, protein, antioxidants, and phytonutrients. Nuts are high in fat, but they contain the healthy fats such as monounsaturated and polyunsaturated fats, which help brain function, supports healthy joints, and prevent heart disease.

The greatest thing about forming your own trail mix is that you can get the health benefits of different nuts. Walnuts are rich in omega 3 fatty acids. This can help support healthy brain function and keep you energized and focused. Cashews are a good source of iron and magnesium, which aids in proper muscle function and the absorption of calcium to support healthy bones and teeth. Almonds are an excellent source of protein, vitamin E, potassium and calcium. Studies have shown that eating a handful of almonds a day can help lower bad LDL cholesterol.

Unfortunately, the most common nut, the peanut is not the best option. Peanuts are rich in vitamin E, and do provide healthy fats, and B vitamins, but when compared to other nuts, they don’t offer as much nutritionally.

Adding dried fruit to your trail mix is an excellent way to add antioxidants to your diet, and years to your life. At Zenergy I
prefer the dried blueberries. Blueberries rank as one of the highest sources of antioxidants. Other dried fruit choices that I recommend are cranberries, banana slices, and raisins. Dried fruit offers the same health benefits as the fruit itself, besides the water content. Therefore, you can eat more dried fruit (add a lot more calories and sugar to your diet) then you would if you ate the fruit in its natural form.

For a more filling snack combine a handful of nuts with a piece of whole fruit or raw vegetables and dip. Nuts, seeds, and dried fruit make a fantastic addition to meals. Add more protein fiber, and antioxidants to your breakfast cereal, salads, and baking recipes.

To make your own trail mix I recommend visiting your local grocery store and buying the ingredients in bulk and then mixing the ingredients in portion control sized bags or containers. Opt for raw nuts over salted. Since nuts are high in calories and nutrients, and you don’t need generous amounts to reap the health benefits, the recommended amount is about a handful of nuts per day.

Happy mixing and healthy snacking. Go nuts!

If you would like to visit Zenergy’s website to learn more about their goods and services please go to www. Zenergybulkfoods.com.au

Core Exercises For a Healthy Back

Kelly Gonzalez
Busy Bodies
Date Published: March 4, 2009

Core Exercises for a Healthy Back

Your mother probably told you not to slouch when you were a kid, and once again she was right. Sitting in front of a computer for hours each day, being hunched over in an uncomfortable chair or moving heavy objects with improper form can eventually do some serious damage.

Examine how you are sitting at this moment while you are reading this article. Are your shoulders hunched over? Is your head cocked to one side? Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.

Statistics have shown that 4 out 5 Americans will experience back pain at one time or another throughout their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility and balance.

The muscles of our “core” consist of all the muscles in the abdominal and lower back areas. These include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae, and the iliopsoas referred to as the hip flexors. By working in unison these muscles provide us with balance, stabilization, and the ability to transfer power throughout the body. Think of all the activities you do in daily life that require a strong core. Dancing, throwing, bending down to tie your shoes, even climbing into bed at night.

Often times when people think of core training they associate it with six pack abs or a flat stomach, but it’s important not to confuse these physical aspects with a “strong” core. Everyone, no matter what your fitness background, age, or limitations can benefit from core training. There are various exercises that can be done to strengthen the core and prevent lower back pain for now and in the future.

A simple ab routine can be mixed into your daily workouts and usually only takes about 10 minutes or so. It’s easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises. A core training routine should target all the muscles of the core to promote balance so while 300 crunches every night is doing something for you; it’s not the most efficient.

To start off, try core training in a circuit fashion going from exercise to the next. Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly allowing each vertebra to roll down gently as you keep your abs tight.

To target your lower abs try leg lifts. Lying down on your back, keep your legs straight and raise them towards the ceiling in a 90-degree angle. Slowly lower both legs just above the ground and pull with your lower abs to bring them back to the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Try to keep the tension on your abs through the entire movement.

For the obliques try the Russian twist. With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs, then twist your torso from side to side.

To isolate the core muscles and tap into the deep transverse abdominals perform a plank. Go into a push up position but place your forearms on the floor. Hold this position for 1 minute or more. Be sure not to let your hips dip and back arch.

While all the above exercises work the abdominals, we must not forget to always work the opposing muscle group, in this case the erector spinae. Many cases of lower back pain and injury result from over training the abs and lack of strength training for the lower back muscles.

A simple exercise to perform is the prone back extension. Lying on your stomach with your arms and toes pointed away from you, lift your shoulders and thighs and knees off the floor so your body is in the shape of a boat, squeeze at the top of the contraction for a second and slowly lower back down and repeat.

Having a strong core is not the only answer to a healthy spine. These muscles must also be flexible. Be sure to stretch your lower back muscles and abs daily, because these muscles are constantly hard at work with every move you make.

Johns Hopkins recently posted a health alert that contained great exercises and stretches for the lower back that will help promote flexibility. The knee pull can either be done more gently or a bit more vigorously as seen in some Pilate practices. To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch; try to focus on your breathing and your muscles will relax. With the knee pull inhale deeply as you draw your knee into your chest and exhale as you gently pull it closer and extend the leg back down.

Your Mom was right about not slouching, but when she told you to “sit still” it’s better for your back if you rebel against this advice. Try to stretch whenever you’ve been sitting in one position for an extended period of time. Lower back stretches can even be done while you’re sitting at your desk or in class. Try twisting your upper body and looking over your opposite shoulder when you’ve been sitting still for more than 30 minutes.

Another great seated stretch for the lower back can be done by extending your legs straight out in front of you and leaning forward while keeping a straight spine. You will feel this stretch not only in your lower back, but also in your hamstrings. Keeping your hamstrings loose is important to a healthy back, because tight hamstrings can cause your body to be pulled out of proper alignment and directly affect the muscles of your lower back.

Rolling your shoulders up and back down your spine can ease tension when you begin to feel antzy, plus even these small controlled movements can energize you by increasing the oxygen to your brain which will help you stay focused.

By strengthening and stretching your core you will be able to become stronger in all movements and build a stronger body. Think of it as training your body for daily life. Being conscious of your posture and movements is the first step towards a healthier spine so listen to your Mother and don’t slouch!