FITLIFE
TalkingFitness
Beautiful Sun
Beautiful Skin
Fast Strong Legs Lift Your Spirits! Take It Outside! Exercise & Depression FitLife Kids & More! November, 2010 Issue
www.talkingfitness.com.au
Contents Features Beautiful Sun, Beautiful Skin! 05
23 9 Ways to Lift The Spirits!
36
05
Strong Legs!
31 10 Part Series
14 23
Regulars Editorial.........................03 Top 10’s............................09 FitLife Kids.......................10
Depression And Exercise
31
Take it Outside!
36
Goal Power......................13 Garden in pics.................30 MuscleIn........................34 Monthly Recipe..............42
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Editorial November, in Australia, is always a great month for renewing your exercise commitments. The temperature is excellent for getting outdoors and hitting the trails and parks and the mornings are exhilarating for those of us too busy to hit the gyms during the day or evenings. It’s important that we take care of our bodies to stay healthy and often we over look all the supporting structures and organs when we’re doing this, like our skin. Australian’s, like many Southern Hemisphere populations, experience some of the highest rates of skin cancer in the world. This is due partly to our clear summer skies, or outdoors culture and our planet being closer to sun during our summer months than our Northern cousins. November is also the international month for depression awareness. Our inner health impacts every aspect of our lives and we need to take care of that. Depression affects a large number of us in varying stages or intensities. In our 5th issue of FitLife we’ll look at a few of these topics and have some great workout articles for you to build or fine tune your legs, it is after all shorts and skirts season. This month we also introduce a great new contributor, Thad Managlino. Thad is owner and coach for FirmFocusPT and specialises in motivation. Thad also accomplished, in 2010, sky diving and his first half marathon! We’re very happy to have this veteran of the fitness industry onboard! Welcome to November’s FitLife! Damian Fleming Founder November, 2010 Issue
Ta l k i n g F it n e s s u s e licensed images s ou rc e d f rom
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Now Available Online www.talkingfitness.com.au
By Damian Fleming
Beautiful Sun Beautiful Skin
As summer approaches and the weather warms up, we will be wearing fewer clothes and spending more time outdoors. The sun brings with it a great number of benefit to us, but it can also prove to be a deadly force! November, 2010 Issue
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Ozone in the atmosphere absorbs all UVC so none reaches the earth’s surface. What is the UV Index? The UV Index is a simpler way to recognise the daily danger of solar UV radiation. Each point on the Index scale is equivalent to 25 milliWatts/square metre of UV radiation. A Harsh Sun In Australia, at least two in three Australians will be diagnosed with skin cancer by the age of 70, giving us one of the highest rates of skin cancer in the world. “Over 1,000 Australians are treated for skin cancer every day and over 1,850 Australians die from skin cancer each year. In Victoria alone, 357 people die from skin cancer (279 from melanoma and 78 from non melanoma skin cancer) each year - that is many more than Victoria’s annual road toll.” www.sunsmart.com.au.
These days we are much more aware of both the benefits and the hazards of the sun, but with our population still experiencing a high number of illnesses associated to over exposure to the sun, or UV, it appears that we aren’t getting the Luckily, skin cancer is preventable and, if message. detected early, can be cured. What Is UV? The sun radiates different types of Good Health radiation that we either see as visible light, Strangely enough, the sun’s harmful rays also cause our bodies, when exposed, sunlight, or feel as heat, infrared. to produce vitamin D, a hormone that controls calcium in our blood. There are three types of UV radiation: - UVA can cause sunburn, DNA (cell) Important for good general health, damage in the skin and skin cancer. - UVB causes skin damage and skin vitamin D is needed for bone and muscle cancer. Ozone stops most UVB from development. reaching the earth’s surface. - UVC is the most dangerous type of UV. It can be gained, in small amounts, from November, 2010 Issue
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some foods we eat, although typically our diets will not support our vitamin D needs, leavingour levels lower, particularly during the colder months.
Sun Protection Maintaining our health should be one of biggest priorities and, in terms of value for effort, it doesn’t get better than this.
Low vitamin D levels are not always noticible, however can have a big impact on our health, contributing to softer bones and muscle pain. Low vitamin D has also, more recently, been linked to a number of cancers, particulalry colon cancer, immunity deficiencies, heart diesese and stroke, though more research is needed. Vitamin D deficiency is also contributor to Osteoporosis.
The simple solution is to cover up! Use sunscreen, wear a t-shirt, slap on a hat and sun glasses and find a shady place to settle down. Words of Caution A few final tips for avoiding sun exposure. Consider very carefully the use of equipment that emits UV radiation, such as solariums. Artifical exposure to UV can give you up to three times the dose you would expect from the sun at midday on a clear summer day.
What You Can Do How much exposure should you have to sun? When? How can you prevent Beautiful Sun vitamin D defficiency? don’t panic, it’s Waking up to the sun, going for a morning not too complicated. walk and feeling the warmth on your face can be exhilarating. Keep in mind all you Protect yourself, in Australia, when the now know about the sun’s beauty and UV index is 3 or above. For most of the enjoy it safely throughout your long and country, this is between September and healthy life. April. For the northern states it is more typically all year. Vitamin D can be maintained with general day to day exposure when the UV index is 3 or above. When the UV index is 2 or below, particularly for southern states, 2-3 hours of unprotected sun exposure is recommended to maintain vitamin D levels. November, 2010 Issue
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Find Us On Facebook www.Facebook.com/TalkingFitness November, 2010 Issue
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Top 10 foods to improve
MOOD! Dark Chocolate
Blueberries
Walnuts
Turkey
>Triggers endorphins >High Antioxidant >Serotonin trigger >Tryptophan source >Omega-3 source >(same as fish)
Fish
>Aids depression, >moodiness and >impulsivity
Avocado
>Vitamin B6 >Sensitises to serotonin >Lowers blood pressure
Coffee
>Contains Caffeine >Ups metabolism >Makes you alert November, 2010 Issue
>Stress busting >Antioxidants and >Vitamin C >Phenylalanine>Converts to >Dopamine
Banana
>Tryptophan source >Vitamin B6 >Regulates blood glucose
Low-Fat Milk
>Tryptophan source >Decreases anxiety >and frustration
Oats
>Serotonin Trigger >Feel full for longer >Complex Carb Pg. 09
FITLIFE
TalkingFitness
s d i K
Our Skin Did you know our skin is the fastest growing and largest organ of our body? Skin is like our body’s wrapper. It keeps everything in, like our blood and muscles, and keeps out water and germs. Our skin protects us. It helps to get us warm when we’re cold and keeps us cooler when it’s hot. The top layer of your skin is called the Epidermis. We replace our skin cells at a rate of about 30,000 to 40,000 cells every day! A new skin cell forms at the bottom of the epidermis and starts out as a fat square shape. As the cell move towards the surface of our skin, it flatens out until it finally flakes off. There are about 19,000,000 (19 million) skin cells per inch of skin! That’s a lot! November, 2010 Issue
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Safety In The Sun Activity Find 5 things that will protect you from the sun’s rays.
Quick Facts
In One inch of skin you Just Laughs Little Johnny is in biology have: - 650 sweat glands - 20 blood vessels - More than 1000 nerve endings - 60,000 Melanocytes, the stuff that makes melanin and gives your skin it’s colour - More melanin means darker skin. November, 2010 Issue
class and the teacher is asking questions about their topic for the week, skin. “Johnny, please use the word epidermis in a sentence”. Little Johnny thinks for a moment and then says to his teacher, “Did you see the Harry Potter movies Miss?”. “Why no, I haven’t Johnny, how is that relevant to the question?” Johnny replied, “Because it’s Epic, Der Miss”. Pg. 11
Recipe Of The Month Banana Sorbet
Ingredients: 4 large bananas 1 tablespoon honey 1/4 teaspoon cinnamon Instructions: 1. Peel bananas, place on a tray and freeze for 2 to 3 hours (bananas will be frozen but not completely hard). 2. Cut frozen bananas into chunks and place in food processor. Beat until bananas are thick and creamy (this takes about 5 to 8 minutes). 3. Add honey and cinnamon. 4. Serve to children in an ice cream cone or serve as a dessert. If desired, replace in freezer for an hour or so.
Do you have an idea, reciepe or suggestion? We’d love to hear from you! Email Us At TalkingFit@gmail.com
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IT’S THE PRINCIPLE OF THE MATTER……. I was asked recently if I was religious. Now we are told this is a “dinner party” conversation that should be avoided at all costs. However, whilst the answer to such a question is for each person to answer in their own way, it did get me thinking about the things I DO BELIEVE IN. Here are my „10 Commandments‟…in no particular order…
#3 BE WILLING:
#7 BE INSPIRATIONAL:
"Opportunity is missed by most people because it is dressed in overalls and looks like work." Thomas Edison
„Your playing small does not serve the world. There is nothing enlightening about shrinking so that other people won‟t feel insecure around you.‟ Marianne Williamson #8 BE REALISTIC: „The difference between fiction and reality? Fiction has to make sense.'
#1 BE PERSISTENT: "I can accept failure. I can‟t accept not trying." Michael Jordan
Tom Clancy
#9 BE PATIENT:
#4 BE HONEST: 'Some people think it's holding on that makes one strong - sometimes it's letting go.' Unknown
„Experience is what you get when you don‟t get what you want‟. Randy Paulsch, The Last Lecture
#5 BE EMPATHETIC: 'Remember that everyone you meet is afraid of something, loves something and has lost something.' H. Jackson Brown, Jr
#2 BE POSITIVE:
#6 BE STRONG:
"What you get by achieving your goals is not as important as what you become by achieving your goals. It is not your aptitude, but your attitude, that determines your altitude." Zig Ziglar
'Anyone can give up; it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.' Source Unknown
November, 2010 Issue
#10 BE HAPPY: 'I‟ll be happy when….. I stop saying „I‟ll be happy when‟' Vicki Brown
So what are your „Life Principles‟ ?
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Lift Your Spirits and Banish Stress for Good
By Sandhan
Did you know stress and stress related diseases are costing just the US over $46.4 billion a year and affecting over 19 million people or 1 in 8 people. Figures around the world are equally shocking and are getting worse daily. Doesn’t this constitute an epidemic of plague proportions? Are you one of the unfortunate victims? Do you even recognize how much stress is affecting you, your health and your general well being? And how that is having an incredible impact on those nearest and dearest to you too? How much unnecessary stress is that causing them? November, 2010 Issue
Article supplied with thanks to: www.inspiredwellness.com.au
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to dinner with a friend, watch a movie, go for a walk, exercise or go fishing! Do anything which makes you feel fabulous. When you take time f or yourself you will instantly feel rejuvenated and the problems and pressures in your life, which we all have and are a sign of Life, will seem that So if you are currently feeling the much smaller and more manageable as insidious effects of stress, here are 9 a result. things you can do right now to give yourself an immediate boost and lift PROGRESSIVE RELAXATION your spirits in a heartbeat. The tips While you are taking some time for in this article are extremely helpful in yourself, you could experiment with easing any suffering caused by stress, this commonly used and simple technique to help manage stress in a anxiety or depression. very short time. They are quick, simple and easy to apply and cost nothing to implement. They do require your commitment ■Find a quiet place where you won’t be and motivation but the results are well disturbed. ■Sit in a comfortable position on a chair worth it. with your legs uncrossed and your feet TAKE TIME FOR YOU All too often we neglect ourselves in order to take care of others, putting ourselves way down on the laundry list.. No matter who we are, we all need to switch off from time to time, take some time out to relax and quietly contemplate. Do something you enjoy. Read a good book, soak in a hot bath, go November, 2010 Issue
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placed flat on the floor. ■Place your hands on your thighs, relaxing as you close your eyes. ■Tighten and relax all the muscles throughout your body in sequence, starting with your feet. ■When you tense a muscle, notice where it is particularly tense and then notice how it feels when the muscles are relaxing. ■Next move on one by one to the muscles in your legs, thighs, buttocks, stomach, chest, arms, hands, neck and face. ■Relaxing the whole body progressively, become aware of any part which is still tense and as you notice it, simply bring your awareness to it and relax it more. ■While going through this process, become aware of your breathing. ■Inhale slowly and deeply and as you exhale say ‘Relax’ silently to yourself. ■Breathe effortlessly and naturally letting the breath fill every cell of your body. ■You might like to imagine drawing Light into your body as you breathe in and exhale all the darkness and stress as you breathe out.
Hear the sound of the ocean and imagine the sun warming your body. The image alone can be very healing since the mind cannot tell the difference between that which is real or vividly imagined. Visualization is one of the most powerful and successful tools in our arsenal for reducing stress and anxiety. Continue this mental imagery and breathing for 10 – 20 minutes. You may softly open your eyes to check the time, but avoid using a strident alarm clock if possible for obvious reasons.
Picture yourself in an enjoyable scene; perhaps something from your past which was especially pleasurable or maybe some future event to which you are looking forward. E.g. imagine walking along a beach on a sunny day while the waves gently lap on the shore. November, 2010 Issue
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sky, observing them without judgment. Soon you will achieve deeper and deeper feelings of relaxation without any ‘efforting’ on your part. Practice this technique once or twice a day, but preferably not within two hours of eating, since digestion requires physical energy and seems to interfere with the relaxation process. If you read my previous article, you will recognize that meditation is not just for the monks in Tibet. I’ve seen a fabulous Zen timer which chimes softly at the end of the allotted time, and something like that would be ideal. (You can buy one on the internet for about $100 US). www.now-zen.com
Meditation is simply a means of calming your mind. Research has found that meditation actually helps reduce the levels of cortisol, the stress hormone, which follows that it significantly reduces stress levels.
When you finish, sit quietly for a few STOP for a moment and become aware minutes, firstly with your eyes shut, of your thoughts. and only then softly open your eyes. You are almost certainly preoccupied Don’t worry about whether you are with unnecessary worries, concerns successful in reaching a deep state of and stress, most of which could be mental relaxation; it will happen in its avoided if you stopped focusing on it! own good time the more you relax and stop “doing”. Paradoxically relaxation is Meditation helps us train our minds a state of being not doing and something to filter out the unwanted chatter of you become effortlessly with regular everyday life, putting us in a silent practice. and peaceful state where mind, body Allow distracting thoughts to pass and Spirit can fully relax. Many people across your mind like clouds across the meditating find that just 20 minutes of November, 2010 Issue
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meditation are as refreshing as several ■Nourish your organs ■Increase the amount of oxygen in hours of sleep. your body which allows better blood This happens because the deep Alpha circulation State frequency which meditation ■Lose weight produces is particularly restful and ■Detox your body similar to deep sleep. Like any practice ■Feel calm, cool, relaxed and on top it is best to meditate every day in order of things Tai chi is similar to yoga and for it to be of any use in coping with the involves slow and graceful movements that give you natural balance and stresses of your day to day life. flexibility. YOGA & TAI CHI Yoga is a comprehensive program that A person with a flexible body, incorporates breathing techniques, frequently by association, also meditation, stretching and exercise in develops a flexible mind, and when a very holistic approach to the Mind, you have mental flexibility, you have Body and Spirit. more choices, options, possibilities and consequently….. less pressure and Each posture has deep emotional, stress. psychological and physical benefits and helps you to: The best thing is that once you have ■Sleep better learned some of the basic postures, ■Concentrate more easily breathing and movements, you can ■Tone your body use them anywhere to instantly relax
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and achieve inner peace. Even if you tissues. Manipulation of the soft tissue are in a small space, you can adapt the swiftly decreases muscular tension, increases removal of lymph and movements accordingly. metabolic waste and promotes healing Regular practice can definitely alleviate delivery of nutrients. stress, anxiety and depression, often Overall, massage will increase your permanently. energy, improve your outlook on life GET A MASSAGE and in the process boost your immune Getting a massage is one of the very system, health and well being. best antidotes to stress. Whether you are fortunate enough for your partner or a friend to give you a massage or you go to a trained massage therapist, deep relaxation and stress relief are guaranteed during and for some time after a head, hand, foot or full body massage. The rituals of massage alone can be a welcome interruption in our speedy lives: dimmed lights, soothing music, the pleasant fragrance of a mild oil or aromatherapy candle. Even without the massage, these alone would be enough to help you relax, but coupled with precise massage strokes and techniques, you’ll literally feel the stress dissolve. Massage also boosts your body’s immune system, which can easily become compromised from extended periods of stress.
LISTEN TO MUSIC Music can be extremely therapeutic by inducing pleasant feelings and feel good hormones in our bodies. Just by putting on your favorite music and letting yourself go, you can reduce stress, anxiety and depression.
We all have favorite pieces of music to which we are ‘anchored’ but remember to avoid those songs which have negative memories attached to them unless a good cry is what you need to Tension can build up in your muscles, release some of the pressure you are causing a decrease in circulation and feeling! blood flow, particularly to the brain and a loss of essential nutrients to vital Crying certainly has its place as a stress November, 2010 Issue
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In The Stress Book we have a whole section on which foods to avoid and which ones will uplift and nourish you. Read more about it on the bottom of the page. Above all, eliminate caffeine, carbonated drinks, processed foods and eat more raw and whole foods such as fruit, vegetables, nuts and seeds which are loaded with vitamins, minerals and enzymes to help the body work efficiently. When it is working effectively, you are far more able to keep reduction technique. Music has the stress at bay, at least for a short time. ability to lift your spirits when you are feeling down or can move you into a AVOID CAFFEINE AND SUGAR calm, relaxed state of mind. Caffeine is a drug that is used as a stimulant. If you are already feeling All you need is your IPod and a place agitated and anxious you certainly to relax but simply listening to uplifting don’t need more stimulation. or soothing music as you go about your day can be totally relaxing. Caffeine is found in tea, coffee, carbonated sugary drinks, chocolate HEALTHY DIET and over the counter cold and flu When we are eating a balanced diet, medication. It disturbs your sleep and our body is receiving all the nutrients millions of people worldwide have it needs to sustain optimal health and become addicted to it. wellbeing. But when the appropriate nutrition is not available, our brain Processed foods have become a staple stops working efficiently, showing up part of our diet and sugar can be found as simple things like mood swings and in virtually every processed food there poor concentration; left unchecked is. Fast food is not just what you buy though it can contribute to depression when you go to the drive through. and anxiety if we let our unhealthy eating get out of hand. It is any convenience food, even the ones you take out of the box or November, 2010 Issue
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package at home and usually cook in the microwave. Sugar is completely devoid of nutrients and accelerates the release of opioids in the brain which when released act in a similar way to endorphins, minimizing feelings of pain (both physical and emotional) and acting like caffeine as a stimulant.
problems with relationships, family, children, work, housing and finance on a daily basis, severe or accumulating problems if not nipped in the bud, can contribute to increased stress and/ or the onset of depression.
When you are stressed, problems may seem overwhelming and impossible to Furthermore it is not good for you on resolve, resulting in feelings of despair account of the amount of Leptin, a and helplessness. hormone produced by fat cells which it stimulates in the body. Developing new ways to deal with the problems helps you to cope with and Leptin plays a key role in regulating put an end to stress. energy intake and expenditure and by eating too much sugar, the problems Structured problem solving is an an excess of Leptin causes are primarily invaluable technique which helps food cravings, overeating, faulty you identify and work through life’s metabolism, obsessions with food, problems. hyperthyroidism and heart disease all of which add to your already insidious ‘Chunking’ will help you define your levels of stress. Avoid caffeine and sugar problems in solvable terms and make and be kind to yourself! each issue seems less overwhelming as you break everything down into STRUCTURED PROBLEM SOLVING manageable portions. While many people experience 1.Identify the problems that are preoccupying you and write them down. 2.Work out what options are available to deal with each problem and write them down. 3.List the pros and cons of each option, taking into account the resources that are available to you. 4.Identify the best option(s) to deal November, 2010 Issue
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with the problem(s). 5.List the steps required for this/ these options to be accomplished. 6.Complete the best option and then review its effectiveness. 7.Go back to the drawing board if you need to revise your plan, as many times as you need until you teach a satisfactory result. 8.Keep breathing! You can do this!!! By following these steps you will be able to■Recognize the difficulties that have contributed to making you feel overwhelmed. ■Become aware of the resources that you have, the support you may need and the personal strengths you already possess. ■Teach yourself a technique you can use anytime to deal with current difficulties and which will also help you to feel in control of frequent everyday problems. TO SUM UP This is only an introduction to long term stress management; Maxim and I have written a comprehensive step by step system that will provide you with the skills and techniques to overcome the effects of stress for good. Judging by the alarming statistics, it seems that we have timed it just right to release our new publication. November, 2010 Issue
“The research on stress and anxiety management and its recommended treatment has come a long way over the last 30 years or so since I began working with people,’ says Maxim Haim, a former mental health practitioner specializing in stress and schizophrenia and co-author of The Stress Book, “but not yet far enough. Too many people are still being prescribed long term medications such as Zoloft, whereas we prefer to recommend complementary medicine, alternative therapies and self help and advocate preventative medicine rather than waiting until the stress and anxiety have gotten so out of control that pharmaceuticals are the only solution.’ The Anti Stress Book reveals an easy to follow system to definitive stress relief and self healing. It will empower you with the vital knowledge and skills you need to mitigate long term stress and lead a richer and more fulfilling, stress free life.
Image credits: InspiredWellness.com.au Article Written By: Sandhan (for InspiredWellness.com.au) Article Contributed By Katrina Zaslavsky
www.InspiredWellness.com.au
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In The Gym By Brad Borland
Huge, thickly developed, sweeping quads can dominate a bodybuilding show, differentiating you from the rest of the pack. Build the quads you’ve always wanted with the following quad exercises and workout! Article supplied with thanks to: www.bodybuilding.com
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The quadriceps make up a huge amount of muscle mass on our bodies. They are challenging to train, with countless hours in the gym and gallons of sweat required for what seems to be just a few ounces of muscle. Training quads intensely will give the entire body an opportunity to grow due to the Huge, thickly developed, sweeping quads natural growth hormone and testosterone can dominate a bodybuilding show, surge you will initiate. differentiating you from the rest of the pack. It can make all the difference between A squat, for example, requires a huge amount a balanced, well proportioned aesthetically of muscle from the entire body in order to pleasing physique and a top-heavy, stick- drive the weight up - quads, hams, back, legged candy apple body. traps, shoulders, and abs all contribute to move and/or stabilize the weight during the Now, we can’t all possess professional lift. This will only spell growth that surges bodybuilder-sized quads, but we can develop throughout the body constructing one big, thick, well proportioned, and separated powerful-looking build. quad muscles that would be impressive by You have to ask yourself one question: Do I any standard. want that? Don’t get caught years from now wishing you had trained your quads a little harder Quick Anatomy Lesson: or dedicated more time to them. I can not tell you how many trainers in gyms workout The quadriceps is a large muscle group with pants on in the dead heat of summer that comprises of four muscles on the just to hide their lack of dedication and front of the thigh. Let’s take a quick look at what comprises the main muscles of the development regarding quad training. quadriceps and their function. Have you ever seen Ronnie Coleman squat or leg press? How about Branch Warren’s intensity level during a leg workout, or Jay Cutler flexing his legs onstage in peak condition? Mighty, well built quadriceps is a true sign of utter power on a physique.
Rectus Femoris: Originating from the ilium, the rectus femoris occupies the middle of the thigh covering most of the other three quadriceps muscles. Vastus Lateralis: Originating from the femur, the vastus lateralis extends down the lateral side (outer area) of the thigh and inserts into the patella. November, 2010 Issue
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Vastus Medialis: Also originating from the femur, the vastus medialis extends down the medial side (inner area) of the thigh and inserts into the patella. This muscle makes up the much sought-after “tear drop” look.
bending your knees first. Do not bend at the hips or back at the beginning of the movement, this will cause you to pitch forward. Lower the weight until your hamstrings touch your calves or you reach a comfortable range of motion (ROM). Drive the weight back up first utilizing your hips Vastus Intermedius: and then your knees. Do not lock your legs This muscle lies between the vastus lateralis out at the top. and vastus medialis on the front of the femur inserting into the patella. The range of motion is entirely up to the individual. Using a full ROM is always the All four quadriceps muscles extend the knee most ideal way to perform any exercise, but joint. Additionally, the rectus femoris, due squats can raise questions regarding knee to its originating location, also flexes the hip pain and back strain. joint. For a rule of thumb, descend as far as you Tree Trunk Action! are comfortable and then return to the start. Now that you know a little about anatomy Just remember not to short change yourself and function, let’s delve into what makes and take it as a challenge. Squats are a tough outstanding quadriceps. The movements movement, but the reward is well worth it. and routines presented are designed to get the most out of each trip to the gym. To hit the inner quads (vastus medialis) a Remember to always use good form and not little more try doing squats with more of to use too much weight to compromise your a wide stance and the toes slightly pointed safety. out. Back Squats: The back squat (the so called granddaddy of leg movements) is the quintessential exercise for developing impressive quads. Get under the bar in a squat rack and place the bar on a comfortable position across your upper back on your trapezius muscle. Grasp the bar with both hands out to the sides on the bar for stability. Now, step back from the rack into a shoulder-width stance or a little wider. This is crucial: begin the movement by November, 2010 Issue
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Front Squats: For front squats position yourself under the bar in front of you and rest the bar in the crook of your shoulder girdle across your deltoids. Cross your forearms over one another and steady the bar on either side. Keep your upper arms parallel with the floor and your head up. Pick up the weight and step back with a shoulder-width stance. Perform the movement as you would a back squat. You will notice that you are able to keep your back a little straighter throughout this movement. Front squats target the quads a little better than the traditional back squat which involves more hip strength. If you are new to front squats and need added stability, perform them on a Smith machine for a while until you are comfortable with handling the weight. If you are a tall trainer and find yourself either pitching too far forward or your heels are rising off of the floor at the bottom of the movement, try placing a five or ten pound plate under each heel for added stability. Hack Squats: This can be applied to either squat versions. To focus a little more on the outer sweep (vastus lateralis) of the quad nothing beats the hack squat. With a moderate weight place yourself comfortably under the pads of the machine and take a shoulder width stance in the middle of the foot plate. Descend until you reach a full ROM and then return to the starting position. Make sure not to accelerate into the descent too much as this will put too much strain on your knees. Keep the movement at a steady pace. Again, as with most leg movements, do not lock out your knees at the top. November, 2010 Issue
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Some gyms are not equipped with a hack squat machine, but do not despair, there is a solution. Simply grasp a loaded barbell from behind your calves (kind of a deadlift but with the weight behind your legs). With your back straight and your head up, begin lifting with your legs until you are almost standing straight up. Without locking your legs return the weight to the starting position without touching the floor.
Seat yourself in the machine and make sure the seat is back far enough for a full ROM. Place your feet about shoulder width apart in the middle of the foot plate. Push up the weight without locking your knees and turn down the safety catches.
Lower the weight under control and explode back up to the starting position. Go as far down as you can with the weight. Try to avoid half or partial reps - you are just cheating yourself out of developing your This movement requires very strict form quads to the fullest. and a moderate weight that can be handled If you find the leg press in your gym to easily until you are comfortable. constantly be occupied or your gym simply does not have this piece of equipment there Leg Press: Another great mass builder is the traditional are other options to choose from. Many 45 degree angled leg press. The advantage of gyms have alternate machine leg presses this machine is that it places very little if any to utilize including weight selectorized stress on the lumbar area and focuses on the versions as well as Hammer Strength brand. thighs to a greater extent.
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Leg Extensions: For ultimate isolation of the quad muscles nothing comes close to the leg extension machine. Sit into the machine with your knees lined up with the axle of the action arm and your back flat against the back pad. Adjust the shin pad so it fits right into the 90 degree angle of your foot and ankle. Lift the weight at a moderate pace and squeeze at the top without pause, then return to the start. Try to avoid holding the weight up at the top as this may put unnecessary stress on your knees, specifically the patella tendon. For a bit of a shock to the top portion of your quads and a wicked burn try this variation of the leg extension. Perform the movement as described above, but this time lean your upper body forward off of the back pad so
you are 90 degrees or less to your legs in the top position. You will have to lighten the weight a bit, but the reward will be one intense burn! Lunges: Lunges are a great shape movement for the quads. They give your thighs that nice round look and really ties each muscle in together. While some may profess that lunges are a total thigh exercise with an equal amount of ham and glute involvement, for the sake of this article we will focus on how lunges can be applied specifically to quad training. Place a relatively light barbell across your shoulders as you would on back squats. Step back from the squat rack and step forward with one leg well in front of you. Bend down on that leg so that your knee is just a few inched from the floor. You want to avoid striking your knee to the floor. Also, make sure your knee does not travel over your toes - if they are, step
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out further. You trailing foot will stay back the entire time. Once you are in the down position power yourself up into the upright starting position and bring your lunging foot back next to your trailing foot. Repeat with the opposite leg - this will count as one rep.
legs and repeat.
A great alternative to barbell lunges is the Smith machine lunge. Simply start with one leg in the lunge position and complete all reps with that leg. You will not return to the start after each rep, you will stay forward, complete all reps for that leg and then switch
Walking lunges are just that - you will lunge forward and then walk the trailing leg forward to meet the other foot in the starting position and lunge again with the opposite leg. It is a constant walking motion.
Tree Trunk Thigh Schedules: Overall Thigh Development: Barbell Squat: 3 sets of 8-12 reps Leg Press: 3 sets of 8-15 reps Barbell Lunge: 3 sets of 10 reps Leg Extension: 3 sets of 8-15 reps Outer Thigh Sweep: Machine Hack Squat: 3 sets of 8-15 reps Walking Lunge: 3 sets of 10 reps Front Squat: 3 sets of 8-12 reps Leg Press: 3 sets of 8-15 reps
A favorite of trainers in most gyms is the walking lunge. These are performed in a spacious area of your gym and make sure you have at least 30 or so feet of “runway� space to walk.
Inner Thigh Focus: Wide-Stance Squat: 3 sets of 8-15 reps Leg Extension: 3 sets of 10-15 reps Wide-Stance Leg Press: 3 sets of 8-15 reps Barbell Lunge: 3 sets of 10 reps Pre Exhaust: Leg Extension: 3 sets of 10-15 reps Leg Press: 3 sets of 10-15 reps Leg Extension: 3 sets of 10-15 reps Front Squat: 3 sets of 8-12 reps Back Friendly: Leg Extension: 3 sets of 10-15 reps Leg Press: 3 sets of 10-15 reps Leg Press: 3 sets of 10-15 reps Leg Extension: 3 sets of 10-15 reps
Image credits: Bodybuilding.com Article Written By: Brad Borland (for Bodybuilding.com)
November, 2010 Issue
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Want to eat clean? Here’s what to plant out this month in your garden!
Your Garden in Pictures!
Does it feel like hard work? Just remember that incidental activity, such as gardening, can have a great impact on your fitness, especially burning calories! In fact, about one hour of general gardening for an 85kg person can burn more than 350 calories! Make sure you prune off any dead bits and trim & fertilise herbs this month! Calculator Source: www.bodybuilding.com
November, 2010 Issue
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Special Feature
Depression
Exercising your right to feel strong!
By Damian Fleming
When it rains, it pours and when it pours it can be devistating! Don’t let the life get you down. Grab your tunes and hit the gym to help bring back some calm to your life! November, 2010 Issue
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two main purposes in our bodies, to mask pain and to create euphoria. Exercise also causes us to release two other important neurotransmitters. Serotonine gives us a sense of security, increases our appetite and can give us that warm and fuzzy sleepy feeling. Dopamine is critical in the control of movement and has a stimulating effect on the heart, the circulation and our metabolism. Dopamine also helps to modulate brain activity, control coordination and regulate the flow of information to different areas of the brain.
A common condition, depression, at either end of the scale, can be very mild or can be debilitating. It can begin at that place in our minds we first go to when things go a little wrong and will increase in it’s intensity that longer we allow ourselves to dwell or as problems mount up quicker than can And all this can be achieved in as little be overcome. as 10 minutes of exercise each day! The first step in dealing with depression should always be to see your doctor, but The First Steps there are steps you can take to improve Depression leaves you feeling anything your changes of fighting depression from flat to completely drained of energy, making every effort monumental. and getting back on top. Exercise And Depression In cases of mild to moderate depression, exercise has the ability to help us feel more in control, confident and on top. It increases energy, provides a distraction from worries and, over time, improves health and how we generally see ourselves.
The key to taking the first steps in winning a fight with depression is starting out with very small steps. You will possibly talk yourself out of exercise, that is until your energy and motivation build momentum.
Keep it simple! Commit to putting on your sneakers, set a goal to walk around The other benefit to exercise is that the block, or a few laps of your house. we release a hormone-like substance Then each week increase your goal to called Endorphins. This substance has achieve just a tiny bit more. November, 2010 Issue
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Go easy on yourself! Set goals that are very close to your comfort zones. Remember that you are exercising to feel good about yourself. Setting unrealistic goals and pushing to hard may set you up for a very counter productive end to your exercise effort.
Workout Ideas There are a lot of options for exercise available, each with varying levels of intensity and benefits.
Yoga is considered a “Mind & Body” type of class. It’s benefits are well regarded and include stetching and the Find your niche! It’s very important reinforcement of a mental connection to find an activity that you can enjoy. to your physical self. Something that releases you from the dark and allows you to be happy with Walking is a cardiovascular type of yourself. activity. It has the added benefit of improving your heart health if more Work with your health care provider! than 30 minutes of walking each day is It is especially important that you get a performed. clearance from your doctor to exercise. Discuss your plans and intentions Home fitness equipment is excellent if with your health care provider prior to you are not comfortable or able to use starting any exercise. a commercial gym. The key to getting benefit from home gym usage is to commit to your routine. Commercial fitness programs and gyms offer an ever increasing variety of fitness options. This activity is often structured and provides a level of comfort for it’s predictability. Fighting depression isn’t just about beating off the blues, it’s about regaining your right to happy and content. Take some time out for yourself and attend to your health both mental and physical. You won’t be the only one who benefits. November, 2010 Issue
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MuscleIn Quadriceps
[Legs]
Biceps femoris (located along the outside of the thigh), semitendinosus (located in the middle), and the The quadricep is the large muscle group, made up of four semimembranosus (located on near the inside of the thigh) all originate just underneath the gluteus maximus muscles, on the front of the thigh. on the pelvic bone and attach on the tibia of the lower leg. Rectus Femoris: Originating from the ilium, the rectus femoris occupies The functions of the hamstrings are knee flexion (bringing the middle of the thigh covering most of the other three the heel towards the buttocks), hip extension (moving the leg to the rear), and deceleration of the lower leg. quadriceps muscles. Calves Vastus Lateralis: Originating from the femur, the vastus lateralis extends The musculature of the lower leg is comprised of three down the lateral side (outer area) of the thigh and inserts main muscle groups. into the patella. Gastrocnemius This calf muscle which has two heads (medial and lateral) Vastus Medialis: Also originating from the femur, the vastus medialis originates behind the knee on the femur and attaches to extends down the medial side (inner area) of the thigh and the heel with the Achilles tendon. These heads form the inserts into the patella. This muscle makes up the much famous diamond shape every trainer is looking to build and is mostly targeted when the knees are straight during sought-after “tear drop� look. movements. Vastus Intermedius: This muscle lies between the vastus lateralis and vastus Soleus medialis on the front of the femur inserting into the patella. This muscle lies underneath the Gastrocnemius on the rear of the lower leg. It is mostly activated while the knees All four quadriceps muscles extend the knee joint. are bent. Additionally, the rectus femoris, due to its originating Tibialis Anterior location, also flexes the hip joint. This much neglected muscle is found on the front of the Hamstrings lower leg and is responsible for dorsi flexion of the foot (pointing the foot up). The importance of the tibialis The hamstrings are a group of muscles comprised of three anterior is that it aids in the balance of the lower leg main muscles on the back of the thigh. regarding strength, muscle mass and injury prevention.
Source: Bodybuilding.com
November, 2010 Issue
Pg. 34
www.TalkingFitness.com.au
By Shannon Clark
As the summer rolls around, it’s a great idea to move your cardio workouts outside, taking in the fresh air and providing some fresh terrain. Here are 10 different methods you can do to help you progress optimally. Try these now! Article supplied with thanks to: www.bodybuilding.com
November, 2010 Issue
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As summer rolls around, it’s a great idea to move your cardio workouts outside, taking in the fresh air and providing some fresh terrain and a change of scenery. Since your body will adapt to a given type of cardio quite quickly, mixing it up with a few variations of outside cardio may just be the thing you need to get seeing results once again. There are a variety of different outdoor cardio methods you can do, so interchanging them amongst each other regularly will help prevent boredom from setting in while helping you progress optimally. Here are some to consider. 1. Running Stairs: First up on the list of summer cardio activities is running stairs. This is a great way to work the glutes and quads while torching calories at a rapid pace.
“It’s a lot more interesting than using the stair mill”
It’s often a lot more interesting than using the stair mill at the gym and it’ll allow you to easily do your cardio in sprint fashion as you sprint to the top and walk back down again. 2. Rollerblading: A second great cardio activity to do during the summer months is rollerblading. When done properly this is another exercise that will strengthen the quads and can be comparable to November, 2010 Issue
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that of running in terms of total calorie a hill of corresponding length. If you burn. are doing shorter, very high intensity sprints, you want a short and steep hill, The thing to watch with rollerblading while if you’re doing slightly longer is that you’re taking a slightly deeper sprints at a bit lower of an intensity, you bend in the knees as you blade and are will want a longer hill to run up. extending the leg outwards back behind you. This will place more tension on Perform them by running up and then the quads as well as help work the outer walking down once you’ve completed thigh muscles as you move through the it, repeating the process six to ten times. full range of motion. 4. Swimming:
3. Uphill Sprinting: Moving on, the next activity that’s great to perform for cardio purposes is uphill sprinting. This basically takes your classic interval sprints, which are already incredibly effective on their own, and kicks them up a notch.
Swimming is a form of cardio that many people overlook for having good benefits but if you’re doing it at a high enough intensity, it’s definitely going to give you a good workout.
With many people taking trips out to the lake during the summer, if you can To perform it, decide upon how long find a nice clean lake, going for a swim you want your sprint to be and then find in the morning is the perfect way to get November, 2010 Issue
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your cardio in before the day starts.
Start slower than your usual pace as Alternatively, find a pool nearby that well to allow your body to adjust to the has lanes and aim to swim 15 minutes movement and get comfortable on the of lanes total, adding five minutes each new terrain. week until you can go for 40 to 45 6. Hiking: minutes straight. Further, if running is not your thing period, consider hiking. Even though it 5. Beach Running: If you aren’t up for the hill running may not feel quite as intense as running described above, another way to boost will, you can still get a fantastic workout your calorie burn over that of simple from going on a longer hike, especially running is to take it to the beach. Due if you’re using hiking poles (which ups to the fact that you aren’t going to have a the calorie burn). firm surface underneath your feet, your body is going to have to work harder to Extra points if you choose to hike in an maintain balance, working the muscles area that has a number of hills, which will help to work the quads, glutes, and to a greater degree in the process. calves. Be sure if you are going to perform this cardio that you do wear very 7. Canoeing/Rowing: supportive running shoes since you’ll You’ve likely seen the rowing machine be at a higher risk for twisting your sitting at the gym, but perhaps you’ve never ventured to try it out. Now ankle while running on the sand.
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that summer’s here, give canoeing or rowing a try. It can be a great activity to do as a larger group and will provide a thorough upper body workout. It’s also a great form of cardio for those who are doing very heavy lower body workouts (with not as much focus on the upper body) since the legs won’t be called into play to that great of an extent during this form of cardio training. 8. Beach Volleyball: Another beach activity that some people enjoy for cardio is beach volleyball. This activity is more ‘stop and go’ in nature than some of the continuous cardio activities listed above, but you can still get a good calorie burn if you play for a decent period of time.
summer months so consider training for one of those if you’re up for it.
9. Tennis: If you’re someone who enjoys racket sports, give tennis a try. It’s going to really keep you moving around and will burn between 400-600 calories per hour depending on how hard you play.
Conclusion
Cycling outdoors will be very similar to that indoors in terms of workout, but the outdoor nature should make it much more enjoyable.
So, next time you’re feeling slightly bored with indoor cardio, don’t hesitate to move it outdoors. There are so many benefits and your enjoyment factor will go way up.
It’s also a good way to work the upper body as well as the lower body, making it a great full body workout option. 10. Cycling: Finally, the last summer cardio activity to consider is distance cycling. There are a number of bike tours that go on throughout the country during the November, 2010 Issue
Image credits: Bodybuilding.com & PixMac.com Article Written By: Shannon Clark (for Bodybuilding.com)
Pg. 40
Introducing
Thad Mangalino
Thad Mangalino has been in the Fitness Industry since 1997. He has seen what works and what doesn’t. Having been a qualified Personal Trainer, Circuit Instructor and a Les Mills qualified Body Pump Instructor has enabled Thad to teach in Australia as well as conduct classes in the Philippines. Thad has modelled the best of the best to deliver and exceed the clients result and expectation. Thad is also Internationally Certified as a Master Results Coach and Peak Performance Consultant. He is a Master Practitioner of Neuro Linguistic Programming (NLP),and Neurological Patterning. Thad has also been awarded the Advanced Communicator Bronze from Toastmasters International. He is a charismatic speaker that engages audiences, entertains and delivers an impact message. He has addressed the local community in the importance of goal setting and healthy living. Thad has also been invited in numerous occasions to address the graduating seniors in his Alma Mater Nazareth College “While there are some people out there with extraordinary willpower that can force themselves to exercise regularly and eat the right foods to get the body they want, the truth is that for most people (you and me included) we need a helping hand�. The fact is, your mind plays a really big part in determining the results you have right now and it most definitely plays a huge role in getting the results you really want. Thad Mangalino November, 2010 Issue
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Per Serve: Calories 322, Fat 13.4 gm, Protein 28 gms, Carbs 22.5 gms
SALAD DRESSING 1 pound salmon fillet, cut into 4 1/2 cup balsamic vinegar equal portions 1/2 cup water 1/2 tspn salt 2 tspn dried cranberries 1/4 tspn pepper 8 dried apricots, thinly sliced 8 cups spinach leaves, washed 2 tspn Dijon mustard 2 cups thinly sliced yellow 2 tspn honey squash 1 tbsp olive oil 2 cups thinly sliced red bell pepper 3 tbsp toasted chopped pecans 1. reheat oven to 425째 F. Lightly coat a baking sheet with nonstick cooking spray; set aside. 2. In a small saucepan, combine balsamic vinegar, water, cranberries and apricots. Set pan over medium-high heat and bring to a boil. Simmer for 5 minutes. Strain and reserve liquid and fruit. Combine liquid with mustard, honey and oil.
INGREDIENTS:
3. Season salmon fillets with salt and pepper and transfer them to prepared baking sheet. Bake fillets for 5-7 minutes, until fork-tender. 4. Meanwhile, place 2 cups of spinach on each of 4 plates. Top each plate of spinach with 1/2 cup squash and 1/2 cup bell pepper.
Recipe of the Month
Makes: 4 Serves
Roasted Salmon Salad
By Bethany Howlette
Article supplied with thanks to: www.bodybuilding.com
5. Place a cooked salmon fillet atop each salad and sprinkle with 2 teaspoons of pecans. Top with 2 tablespoons of dressing and 1 tablespoon of reserved fruit. November, 2010 Issue
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Next Month in
FITLIFE Next Month!
TalkingFitness
Massive Chest Issue!
Fit & Festive
Living Lupus
Rowing Power | Coach Thad | Holiday Eating Guide FitLifeKidsGoal | PowerTraining | AndLoadsMore! November, 2010 Issue
Pg. 43