2. Now pretend there is an invisible string from your belly button to each of your shoulders.

3. Now use your abdominals to “tighten” this invisible string (this should feel much different that “sucking it in”) – why? because you are activating your transverse abdominals, the deep abdominal muscle tissue vs. the rectus abdominals, which is what you are using to “suck it in” and are the superficial abdominal tissue. You will not create added force, power, or strength by using your superficial abs.

This is a great first step in understanding proper use of your core…BUT, your core muscles are not just your abdominal muscles! The core consists of all the muscles that keep you stable. With that in mind, here’s a quick anatomy lesson:

As we can see from this picture, a strong core = a strong back (Latissimus Dorsi), strong glutes (maximus, minimus & medius), and hip adductors & abductors, as well as of course your TVA, Rectus abdominus, & Oblique abdominals.

Now, you need to stop thinking about your core as simply something that “looks good” when you’re in shape. The core is arguably the most important part in any training regimen, responsible for coupling every action and creating a stronger output of strength, power & force. It is also responsible for trunk rotation, imperative for any athlete.

This is just a quick guideline/lesson on the importance of the core – now start training it!

Prepare for your workouts by getting seven to eight hours of sleep the night before and properly fueling your body with lots of water (throughout the day, as well as during and after your training session) and clean eating.

Make it easier on yourself by following your internal body clock. Do you get a burst of energy first thing in the morning? Schedule your workouts soon after waking up. Can’t drag yourself out from under those covers? Plan for an evening session instead.

2. “I don’t have enough time.”

Schedule your workouts at the beginning of the week and follow through as if you were making a doctor’s appointment.

Even if you can’t fit a full-body workout between grocery shopping and work, penciling in a couple of short, intense exercise sessions is better than nothing at all. Got 10 minutes before that meeting? That’s ample time to work on your new body.

3. “I’m too embarrassed to work out in front of others.”

Build your confidence (and your muscles!) at home by incorporating DVD and online workouts like the ones here. Do your research in fitness magazines like Oxygen, and consider a couple of at-home personal training sessions to get you started with strength training. If that isn’t an option, try moves that use your own body weight for resistance. Once you’re ready to ramp up your program, sign up for a gym membership and feed off the company and support of other women who can relate.

4. “I get bored.”

Keep things interesting by switching up your workout every few weeks. Change the order of the exercises, drop in a new move or try a new location or different time of day. If you still find yourself zoning out on the treadmill, pack your iPod with new, upbeat tunes or enlist a fitness buddy for a new approach. Keep yourself – and your body – guessing.

5. “I’m not seeing any changes in my body.”

It might take several months for clearly visible results, so stick with your workouts. And remember that the number on the scale is not the only measure of progress. Has your waist measurement changed? Can you run longer without losing your breath? Has your blood pressure improved? Track your health, not just the scale, for a better indication of how you’re stacking up.

When that hydrogen atom decided to attach to the single hydrogen and oxygen atoms, I wonder if it realized the life force it was creating. You see, Water does way more than what we tend to give it credit for – and thus, has a much larger impact on our bodies, minds, and moods than we tend to realize. An average sedentary person requires at minimum 2 litres of water a day. Add physical activity, and/or heat, and we’re talking (again, at minimum) 3 litres of water/day. If we’re drinking juice or pop, that is going to have the reverse effect, and actually dehydrate us.

The wonders of water:

Your need for water is second only to your need for oxygen. It serves as a building material and muscle cells happen to have one of the highest water contents at 70%, and your brain is 75% water. Water lubricates your joints which is helpful to the engaging in high impact exercise such as running, aerobics classes, etc.

Water removes heat from the body (sweat) so it will lead to less fatigue in any intense cardiovascular or strength-training program. Water plays an important role when trying to reduce unwanted fat, and it is essential to drink lots of water in order to burn fat efficiently. Restricting your water intake causes your body to retain more water and this can wreak havoc in a dieters mind when they mistake the extra fluid retention for an increase in body fat.

Not getting enough water can also promote fat retention. Due to its role in removal of waste and transportation of nutrients, the body can interpret a lack of water as a major stress. The body often responds to this by implementing it’s defence mechanisms and preserving its stores of fat and water reducing one’s ability to achieve that toned and defined look.

As a Personal Trainer, every time I go out – whether it’s the mall, the beach, or just wandering around my beautiful city – I see lots of people who invest, and talk about investing…in pretty much everything except their health. Media, and therefore society, has somehow overlooked this factor when promoting consumerism. The messages that have gotten through seem somehow linked to wealth…without any thought of health behind it. People drive the best cars, have the newest forms of technology (laptops, cell phones etc.), have the most expensive condo/house – furnished, of course, in the best way they can afford, wear designer clothing and sunglasses, take spa days, go on extravagant vacations…….and yet somehow, neglect to take care of the engine driving it all – themselves. How do people wash their cars 3 times a day and put the most expensive oil and gas in the tank….but do not take care of their own body and engine. Perhaps it is ignorance, maybe it’s procrastination, or it could be just a rash of excuses and wishing to be different without ever actually initiatiing change. Or, maybe it’s combination of all of those, with the fear of exercising for the first time or walking into the gym and not knowing where to start. Taking care of your health is imperative. Our life spans are expanding, yet the number of Quality years of our lives remain about the same. What does this mean? This means that we are living longer – in poor condition. The time to act on your health is NOW. It is not tomorrow. It is not next week, or after your next vacation. There are no excuses. EVERYONE will benefit. The Western medical system has taught us to be reactive instead of proactive – well guess what, if you’re reacting to something, then it’s already too late to prevent it. Wouldn’t you rather be proactive, and in control of your life (literally), than reactive with your disease/injury controlling you?

Hire a Personal Trainer. Hire a Physiotherapist. Hire an RMT. Hire a Chiropractor. Or hire all of the above. The more health professionals you have working with you and each other, the better off you will be.

If you take care of yourself, the rest of your life will fall into place. And YOU will look better and operate better than any vehicle money can buy. That’s worth it, right?

For athletes or recreational physical enthusiasts, physical conditioning refers to manipulating the variables of exercise (sets, repetitions, resistence, volume, frequency, type of exercise, etc) to achieve better performance.

There is also psychological or mental conditioning for athletes specific to their sport (ie visualization of wining a race, gaining more mental toughness and the ability to perform in front of thousands of fans, etc).

For human beings in general, we must be aware of the process of conditioning and how it works. First, a process is defined as either a) a series of events to produce a result, or b) a set of procedures to produce a product or outcome.

If we really consider these definitions, there are really two extremes or poles we could use to describe conditioning for people and what that might look like.

First, a process of modifying one’s behaviour as it is dictated by a series of events. This definition connotates a lot of things happening over time that lead to a conclusion. It takes choice, action, and responsibility out of the hands of the person. This is a victim.

A victim, over time, encounters more and more adversity and they get better and better at singing their sad song and generating sympathy over situations they feel the world wronged them.

Psychologically speaking, the victim (unchallenged) learns to harden their beliefs and even validate themselves as a victim of circumstance who others should pity or even help out.

Physiologically speaking, being in a constant state of stress raises cortisol (human stress hormone) levels which leads to a decreased ability to burn body fat, and changes the body’s sensativity to insulin making them a more likely candidate for diabetes. Furthermore, our nervous system, energetic system, and musculoskeletal systems all respond to the demands placed on them. The less active you are, the more muscle and bone atrophy that occurs as well as biochemical and energetic changes in the cells leading to less physical capacity and greater chance of metabolic syndrome, bone breaks, obesity, and a laundry list of other health risks. Stress, in fact, is the only common factor doctors have found among the top 5 causes of preventable disease in Canada.

The physiological stress outcomes add more fuel to the fire (“why me, all the hardships in my life and now diabetes?”). This is not to say all diabetics are victims; farm from – it is just to demonstrate how people can make life harder for themselves by not taking personal responsibility for their choices and direction in life.

The other end of the spectrum would be defined by the user. Instead of ‘a process of modifying one’s behaviour as it is dictated by a series of events’, a victorious person or champion would have a different definition. Maybe – “I am the sum of my choices” or “my life and my choices have led me here and now the rest is up to me”.

Well, on a psychological level, achievement, empowering events, and giving back to the community or helping others all lead to a positive impact on self- worth, self-efficacy, and whether or not someone actually likes themselves.

Physiologically speaking, healthy endorphins released by philanthrpic or empowering activities have a reversal affect on aging, positive correlation with immunity, and even as close as we can gauge through research, a longer life span. Also, increased physical activity forces the body to become more conditioned for activity – increased lean mass and bonme density, more muscle helps burn more calories at rest, and decreased body fat.

Conditioning, for a human, can literally be the difference between a healthy, fit, attractive, optimistic, wealthy success story, and an overweight cautionary tale who people only remember with sadness for them.

Because the more we make a choice, positive or negative, the more our psyche is conditioned to mkake ssimilar choices in the future.

As such, you will either be rewarded, or punished, by your choices (consistently) over time. Make them count.

Aristotle wrote, “All causes are beginnings…”, “… we have scientific knowledge when we know the cause…”, and “… to know a thing’s nature is to know the reason why it is…”. This formulation set the guidelines for subsequent causal theories by specifying the number, nature, principles, elements, varieties, order of causes as well as the modes of causation. Additionally, things can be causes of one another, reciprocally causing each other, as hard work causes fitness, and vice versa – although not in the same way or by means of the same function: the one is as the beginning of change, the other is as its goal.

What this means to us as humans living in a natural world, is that every action has an equal and opposite reaction. It teaches us that we can make a choice to live a certain way, and by doing so, set off a chain of events that will determine an outcome. Lifestyle, health, wealth, wellness, and dare I say it, happiness, are all a product of choice. I’m not saying that if you are genetically predisposed to diabetes, that living a healthy and positive lifestyle will guarantee you are never inflicted with the disease, but it will decrease your chances of becoming sick, and should you get sick, your body and mind will be in a state to be able to fight. (See my previous blogs on Chaos and The Reward (and punishment) of conditioning).

In the field of Biology and Medicine, Austin Bradford Hill built upon the work of Hume and Popper and suggested in his paper “The Environment and Disease: Association or Causation?” that the following aspects of an association be considered in attempting to distinguish causal from non-causal associations in the epidemiological situation:

1) strength, 2) consistency, 3) specificity, 4) temporality, 5) biological gradient, 6) plausibility, 7) coherence, experimental evidence, and 9) analogy.

Strength refers to the numerical strength of the correlation, expressed as relative risk or odds ratios. Strong correlation is much more convincing that a causal effect is at work.

Consistency refers to phenomena that have been observed in many places at many times by many different observers in different circumstances.

Specificity is where the effect is limited to certain workers in certain specific situations and where there is no other association between the work and other modes of dying.

Temporality is to do with the direction of causality. Which is the cart and which is the horse? This is particularly relevant where slowly progressing disease is concerned. Does the patient’s diet cause the disease or does the disease alter the patient’s diet?

Biological gradient, otherwise known as a dose-response relationship, when more of the alleged cause is associated with more of the response (or disease). For example, not only do smokers have a higher prevalence of lung cancer than non-smokers, but also heavy smokers have a higher prevalence than light smokers.

Plausibility refers to the scientific credibility of the relationship. In the case of smoking, cigarette smoke is known to contain many established toxins, which makes it a plausible cause of cancer.

Coherence is the idea that the possibility of the causal relationship should not conflict with what is known about the natural history and biology of the disease.

Experimental evidence may be relevant. For example, if it is suspected that dust is causing the disease then an experiment in which dust filters are fitted would be appropriate and, if successful, would bolster the theory that dust was a causal factor in the incidence of the disease.

Analogy is where we reason from similar phenomena, causes and diseases to the disease at hand.

At the end of the day, we are all a product of our choices, and thus, our current situations are a product of choice.  We have the ability to enhance or diminish our circumstance by changing the ways we think, act, and perceive things to be. When we open communication lines with those around us without prejudice and are able to see clearly and create people in our lives clearly, our lives will change, the people in our lives will change, and we will change, as we will finally be able to see ourselves without prejudice.

Obesity is as American as apple pie. (Alamode, of course!)

It’s been said that 2/3rds of Americans are overweight. The truth of the matter, of course, is that we’re not overweight. One cannot be overweight…you weigh what you weigh, whether it’s over or under someone else’s ideals.

But if we’re not overweight then, what are we?

We are, quite simply, fat…

America is full of fat people. Land of the Free (free to shove anything in our mouths) and Home of the Brave (brave enough to keep doing it). There’s a serious downslide taking place in contemporary America—-a nation swamped by data and worthless video images, with sales pitches and deceitful political ads. The economy is also heading south (not that that is news). But none of the nationwide troubles can compare to our individual health, or lack thereof. We are a land full of people with little regard for their personal well-being, seemingly stuck with low levels of self-esteem and self-respect. And how can we earn one another’s respect if we don’t even respect our own selves—-our bodies—-the only thing we’ll possess from birth to death?

Though you’d think we’d be used to it by now I still gaze in utter disbelief at those who walk from their oversized cars to their oversized Mondo-Marts, filling their oversized carts with oversized containers of crap. And crap it is! I truly believe if people ate as they were designed to they’d never get this fat. If people ate as though their life depended on it – they’d stop eating just because they can.

Yes, many have emotional problems attached to the eating (to which I say please get help for that – you can not do it on your own). But many just eat because it tastes good and they are greedy.. It’s the greedy ones this blog post is geared towards.

So the save your life diet.. Here’s how it works…

1) You exercise. A lot. Naturally, a lot, when you’ve been doing none whatsoever, might be very little. All the same, you need to at least attempt to work up a sweat. Sweat, after all, is a good indicator of work, just as panting is. Start panting and drop a pant size! Of course, in order to exercise, you must “find the time”. But this is the thing: the time is there, all right. And if it isn’t, your time will run out that much sooner.

2) When you’re hungry, you eat. But! There’s a catch! You’re only allowed to ingest real food. “Real food” is food that was recently ALIVE and was available only to our caveman brethren: vegetables, meats, eggs, fish, fruit, nuts, seeds and chocolate chip cookie dough ice cream. I kid about that last one, of course.

3) When you’re not hungry – get this – you DON’T eat. Hunger is a signal that you should probably eat. Appetite, on the other hand, is not..Requiring and desiring calories are two distinctly different things. Develop an understanding on the difference between the two and recognize when you require food, not when you desire it. By the way, you NEVER require chocolate chip cookie dough ice cream.

4) You are to drink lots of water, and only water. Frappuccinos, soda pops, smoothies, shakes, teas, alcohol, juices and other liquids should not replace your daily water requirements. Your body is nearly 2/3rds water and you need to maintain this balance.

There it is… Four straightforward points that may SAVE YOUR LIFE. And if it doesn’t it’s probably because you waited too long to start…but regardless of when you choose to start, I will be here to guide and support you through those tough times without cookie dough ice cream.

When we are sick we don’t feel like running all around trying to pick up the things we need to help us feel better. It is so much easier if we keep these things on hand. Many of these foods we use on a regular basis, and it could help you from getting sick or if you do get sick you won’t be sick for long. You can either refrigerate them or keep them in your kitchen cabinets.

1. Fresh Garlic – It’s good for high blood pressure and high cholesterol.

2. Apple Cider Vinegar – Aids in digestion and helps acid reflux or heartburn.

3. Flax seeds or Flax oil – Helps with breast cancer, prostrate cancer, and is good for constipation due to it’s high fiber content.

4. Lemons – Good for coughs and colds adds great flavor to tea’s.

5. Honey – Also, good for coughs, colds, flu, diarrhea if mixed with hot water.

6. Ginger root – Is good for colds, coughs, flu, digestion, cholesterol and is also a natural blood thinner.

7. Black Seed – It is good for many health ailments as Prophet Muhammad (Pbuh) says it is good for everything except death.

8. Turmeric – It’s uses include coloring food. It is also good for cuts, burns and bruises.

9. Molasses – Is a source of calcium, magnesium, potassium, and iron.

10. Oatmeal – Helps lower cholesterol.

11. Cranberry Concentrate – Helps with urinary tract infections.

So next time you’re feeling under the weather, instead of running to your nearest pharmacy to load up on chemicals, check your kitchen first ]]> http://conditioning360.com/food-remedies-to-keep-in-your-kitchen/feed/ 0 http://conditioning360.com/developing-discipline/ http://conditioning360.com/developing-discipline/#comments Fri, 21 Aug 2009 04:26:26 +0000 admin http://conditioning360.com/?p=128

Developing discipline is essential to achieving your goals, no matter what they may be. You will need self-control. The more you do it the better you will get at it.

1. First start with what it is you want to do or stop doing. Some examples would be: eating better, exercising, and stop smoking.

2. Find out what the benefits are of eating better, exercising, and stop smoking. Than list the consequences there will be if you don’t. You can do this by reading books about getting healthier.

3.Find people who are also trying to achieve the same goals that you are. You can do this by participating in forums and groups about particular subjects.

4.Start implenting the things you have learned.

5. Do 2 and 4 every single day.

When you are aware of the benefits or problems of something you will naturally want to get those benefits and avoid those problems. Set a date, to achieve one of your goals. Don’t let anything or anyone stop you from achieving it.

Getting started is key. Stop talking and start moving!