FitLife Magazine, December 2010

FITLIFETalkingFitness

December, 2010 Issue www.talkingfitness.com.au

Living Lupus | Build Your Chest | Fit To Row

Your Fitness Survival Guide To The Holidays

Fit & Festive

Contents

December, 2010 Issue Pg. 02

Regulars

30

1506

45

Features

Fit & Festive! 06

Stretch It Out 19

NutritionGood Bad Better 25

All In A Row! 30

Ten Part SeriesChest! 33

Inspired WellnessBe Clear Of Toxins 45

Living Lupus 49

Editorial.........................03

Top 10’s............................10

FitLife Kids.......................11

Coach Thad......................15

Goal Power......................18

Plant | Pick | Eat.................42

MuscleIn........................43

Monthly Recipe..............48

What an incredible year! In May we started a TalkingFitness social group to start a medium for information sharing to help others looking to get into shape and feel healthier to connect.

Just seven months later, TalkingFitness are proudly publishing a magazine, are trialling a free fitness coaching program, started an online store and launched our very own website!

The jewel, of course, is FitLife magazine. Published each month and getting bigger with each passing issue!

This month we’ve got a ton of great reading for you, along with our regular content from Goal Power Training, Inspired Wellness, Firm Focus PT and Bodybuilding.com.

We also welcome a new contributor, Kyle Wood, from Fitter Faster Stronger in his premier article on staying in shape over the holidays.

In health, we’re talking about Lupus, after one of our members let us know they had been diagnosed with the condition, and in fitness news this month we’re hitting the rower for fat loss and cardio health, and ripping up our chest workouts!

We’ve got some great ideas in FitLife Kids too for fun flexability for the little ones!

A big thanks to all of our contributors for making FitLife such a great read and a big Merry Christmas to you all!

Cheers, Damian Fleming


Editorial

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Fit & Festive!Finishing this Christmas with all you’ve got!

The Holiday Season is just about everyone’s favourite time. There is always plenty of socialising, dinners and Christmas parties to keep you busy.

Unfortunately this means that all the hard work you put into exercising regularly and eating well is in some serious jeopardy. Never fear, I have 4 awesome finishing moves that you can add to the end of any of your workouts to maximise your expended energy.

Tyre TipperFor this drill you will need one large

truck tyre. Pick one that you find sufficiently difficult to flip. You will also need around 30m of space to flip the tyre in.

Start at one end of your 30m space. Flip the tyre just once towards the other end. Jump into the tyre and out of the other side. Run back around to the other side and repeat until you reach the other end of your space. Rest for a minute and repeat the drill in the other direction.

By Kyle Wood

Article supplied with thanks to:

www.kylewoodfitness.com

http://fitterfasterstrongerpt.com/


The cheapest workout equipment around - FREE!

Tip: Truck tyres are surprisingly easy to get. Ask around your friends if they know someone or go check out your local car yard. Never pay money for tyres, companies have to pay money themselves to get these removed so you are doing them a favour.

Medicine Ball MadnessGrab a Medicine Ball. Pick a weight from 3-6 kgs. If you can’t find one heavy enough that’s no problem, just perform the exercises more explosively or use a dumbbell.

Run through the following exercises back to back with the Medicine Ball for 12 reps each. At the end rest for 2 minutes and then repeat the drill 2 more times.

■Front Squats■Alternating Reverse Lunges

■Woodchops Left to Right■Woodchops Right to Left■Overhead Triceps Extensions■Slams

4 Cone Ladders – Lower BodySet up 4 cones in a 5m square. Start in one corner with the first exercise, run to the next corner and perform the next exercise and so on.

On the first round perform 10 reps of each exercise, on the second round perform 8 reps on each exercise, then 6 and then 4 and finally 2. Two reps doesn’t seem like a lot but trust me, it’s that last round that makes all the difference. You will feel this in your legs tomorrow.


Here are the exercises. Of course you can sub in your own too.

1.Squats2.Alternating Lunges3.Jump Squats4.Bodyweight Stiff-Legged Deadlifts

Tip: Limited on space? Just perform 1 burpee between each exercise too keep that heart rate revving.

Bodyweight Blast – The 5x5x5As it’s name suggests, this drill involves 5 reps of 5 different exercises for as many rounds as you can possibly achieve in 5 minutes. Keep going from exercise to exercise until the 5 minutes is up. Of course then you should collapse onto the ground.

If the exercise is unilateral (one sided) make sure you perform 5 reps on both sides.

1.Mountain Climbers2.Full ROM Situps OR Crunches

3.DB Side Plank Reach Throughs4.DB Curl To Press5.Burpees

Feel free to sub in your own exercises depending on your specific goals. Make sure you try this one out a few weeks later to see if you can beat your record number of rounds.

I hope you enjoy conquering your Christmas workouts with these kickass Finishing Move Drills. You now have no excuses to keep that tummy fat at bay for another month. Now finish them off!

Image Credits: PixMac.com & KyleWoodFitness.com

Article Written By: Kyle Wood(For www.KyleWoodFitness.com)

http://kylewoodfitness.com/2010/11/keep-lean-during-christmas-with-these-5-finishing-moves/


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Egg Whites>Omega-3 source>Vitamins B, A, E>High ProteinOats>Low fat>Low GI>VersatileSpinach>Vitamin C & E>Calcium & Fiber>Low caloriesApples>Vitamin C>Lowers cholesterol>Fiber sourceSalsa>Tastes great>Low fat>low calories

Chicken Breast>High Protein>Low Fat>VersatileBlueberries>Low calorie>Great taste>High AntioxidantCottage Cheese>Choose Low Fat>High Calcium>High ProteinBroccoli>High Calcium>High Vitamin C>High FiberTuna>High Protein>Low in fat>Convienient


Top 10 Foods of 2010


KidsFITLIFETalkingFitness

BendyStretchy

Bend and stretch, reach for the starsThere goes Jupiter, here comes MarsBend and stretch, reach for the skyStand on tippy-toes, oh so high

See me stand so straight and tallI won’t let the basket fallEyes ahead and don’t look downKeep that basket off the ground

Sing-Song Bend and Stretch

Why Stretch?Why is being bendy and stretchy important?

The best thing about being a kid is all the fun you can have running around! From morning to night you’ll rarely find a child sitting around doing nothing!

With that much movement, little muscles will become tired and, while they will heal quickly, a child may begin to experience some muscle soreness.

As they grow, all the use and over use of muscles causes them to shorten or tighten, resulting in an increase of muscle soreness during puberty, what we know to be growing pains.

Starting a culture of flexability, bending and stretching, early will aid young muscles to prepare for the rigours of puberty and help to minimise the risk of injury as they grow from toddlers to children to teens.


Exercising with your children is a great way to promote healthy lifelong habits and gives them the most valuable gift of all......You!


Bend, Stretch, RelaxCurly CobraLying on your tummy, press your hands, plams down, on the floor under your shoulders.Keep your hips on the floor, push with your hands and bring your head towards the ceiling.

Wobbly BirdStand with your feet together and arms by your side.Slowly raise your arms up and stretch them out to your sides.Raise one leg off the ground and try to balance on one leg.

Resting WingsSitting on your bottom, bring the bottoms of your feet together in front of you.Rest your knees towards the ground and relax your arms on your thighs.

Perform each move once for 10 seconds. Repeat the round a total of 3 times


Directions1.Pour yogurt into paper cups. Fill them almost to the top.2.Stretch a small piece of plastic wrap across the top of each cup.3.Using the popsicle stick, poke a hole in the plastic wrap. Stand the stick straight up in the center of the cup.4.Put the cups in the freezer until the yogurt is frozen solid.5.Remove the plastic wrap, peel away the paper cup, and eat your pop!

Variations and suggestions:If you like, you can make this recipe using plastic ice-pop molds instead of the paper cups and popsicle sticks. You can also roll in nuts for extra crunch!

For a cool-looking snack, fill your cups only halfway with one flavor of yogurt in Step 1. Follow Steps 2, 3, and 4. Remove your pops from the freezer, take off the plastic wrap, and spoon in another flavor of yogurt that’s a different color. Put the plastic wrap back on and freeze once more. When your pops are fro-zen, you’ll have two-colored treats!

Recipe Of The Month

Ingredients1 x container of your favorite flavor of yogurt

Utensils•small paper cups•wooden icypole sticks (available in craft stores)•plastic wrap

Yoghurt Pops

Source: KidsHealth.Org

http://kidshealth.org/kid/nutrition/recipes/yogurt_pops.html


Greetings everyone, I am so excited to write for FitLife Magazine. It’s a privilege to contribute and to share with like-minded people who like myself take their personal health and wellness as a matter of importance.

2011 is just around the corner, this is the time when many people reflect on the last 12 months and also prepare for the next 12 months.

I know that people start with grandiose vision on what they want to achieve by the end of the coming year, yet they find by the time February arrives, the goal has been forgotten or we settle for the excuses we come up with.

This reminds me of the story I read on the legendary boxer Muhammad Ali,

if you are not aware back during the Vietnam War; Ali was drafted to the US Army to fight in Vietnam.

Ali was indignant and refused to go, with the pressure from the government and officials. Ali was stripped of his heavy weight world titles and banned from fighting professionally in US soil.

However, with all the turmoil and negativity from the media he still woke up at 4am to hit the pavement and run for a few miles, he continued to train


www.firmfocuspt.com

Eliminate Excuses and Regain FocusBy Thad Mangalino

http://www.firmfocuspt.com


and kept his skills sharp even with the uncertainty of Ali ever stepping back in the ring.

What Ali had was not just willpower, its called discipline; discipline eliminates your excuses gives you focus and certainty on where you want go.

Discipline is doing something that you need to do whether you feel like it or not.

Its like the student doing their homework, a footballer working on their basic fundamentals, discipline in the context of your health can be likened to a tough mountain climb and the view is magnificent once you reach it.

Discipline is cross-contextual, you can transfer it you all the other aspects in your life from finances, business,

career, family and spirituality. This is not a lecture on motivation and how to write your goals, I believe that we all have goals; its how we associate with it that determines what we focus on and achieve, I feel that motivation has to be from within.

That little voice inside you encouraging you to push a little harder jog a little faster and eat a little less. It’s the voices inside you that says get up and make it happen.

Discipline however will actually make you motivated and keep you on track. How? I hear you asking, because with discipline on completing a task becomes a habit, a habit becomes a part of your character and your character builds you.

How to get disciplined? That is the wrong question to ask. I will remind


you of that story about Muhammad Ali, he didn’t ask himself in the morning should he go out and run or stay in bed. He just did it! Why? Because he loved it, loved the process, the steps to complete to become a champion.

I urge you to fall in love with the process of exercising and having a healthy lifestyle; you will always make time for the people and things you love. It will be a fun activity/process and not thinking twice about doing it.

Just like the student I have a homework for you I want you to complete a “THINGS I NEED TO COMPLETE IN 2011” list, and below it I want you to answer the following questions in relation to the goals you listed.

1) What is it that I want?2) What don’t I want? 3) What would happen if I achieved my goals?

4) What price am I willing to pay to achieve it?

So in closing, Muhammad Ali got knocked down, and he did what he needed to do to make sure that doing a little bit every day as it all adds up.

Disciplining ones self is the hardest task to master and the most rewarding. Remember one thing, the only reason people fail is broken focus.

Until next time. If you have questions regarding making a habit of discipline, or any questions at all. I would love to hear from you and do my best to answer them, my email is [email protected] or visit www.firmfocuspt.com

Image credits: PixMac.comArticle Written By: Thad Mangalino

(for www.FirmFocusPT.com)

http://inspireyourdreams.com


10 ‘ONE-SIZE-DOES-NOT-FIT-ALL’ TIPS FOR SUMMER….

With the money-savvy Gen Y’ers amongst us I am afraid the ‘good value’ upsize meal is here to stay. But when it comes to food portions, value in your wallet simply means plenty of ‘value’ on your hips!! Even worse, when it’s an all you can eat buffet – then you have to get your money’s worth, right?? So here are some tips and ideas that might help to keep those dreaded ‘Christmas Kilos’ at bay.

1. The size and thickness of the palm of

your hand is a good guide for steak, chicken, fish etc (and no, this does not include your fingers…).

2. ½ a cup of cooked rice or a cup of cooked pasta is considered a serve.

3. Do you really need a ‘bucket’ of latte or cappuccino? It is not hard to ‘drink’ the calories of two small meals per day by going with the ‘bucket’ option.

4. Serve your meals directly onto plates rather than the ‘help-yourself-buffet’ option that has become popular at our dinner tables.

5. By doing 4. above, you will actually have leftovers which can then be frozen into ready-to-go, portion-friendly meals.

6. Take a standard serving out of the packet, box or bag put it on a plate – never eat straight from the bag!

7. Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating and fully enjoy the smell and taste of your foods.

8. Ask for salad dressing, butter, and sauces on the side so you can control how much you use.

9. Take seconds of vegetables or salads instead of higher-fat, higher-calorie parts of a meal such as meats or desserts.

10. AND FINALLY, never, never, never and I mean never, upsize or supersize anything!


Stretching has many benefits that cannot only help you trainer harder, but it also helps you in life. Learn more about the importance of flexibility, what determines flexibility, health benefits, types of stretching, and more right here!


www.bodybuilding.com

By Matt Weik

http://www.bodybuilding.com/fun/weik_flexibility.htm


A new course is available at Weik University on flexibility. Those interested in sitting through an easy course, no need to look any further because class has just begun.

Everyone is guaranteed an “A” for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it during your training protocol.

What Is Flexibility?

According to the ACSM, flexibility is the measure of the range of motion at a joint or group of joints and the ability to move a joint through its complete range of motion.

ACSMFounded in 1954, the American College Of Sports Medicine (ACSM) is the largest sports medicine and exercise science organization in the world. More than 20,000 international, national and regional members are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine. ACSM Guidelines

The ACSM recommends stretching three times a week. You want to stretch 10% beyond normal length or to the point of tension (overload but do not overstretch). You want to hold the stretch anywhere from 10-30 seconds. You should ideally try to achieve 3-5 reps with 4 reps being ideal.

What Determines Flexibility?

There are many things that determine flexibility:

- The shape of the bones and cartilage in the joint - The length and extensibility of muscles, tendons, ligaments, and fascia across the joint (The length of bone segments impacts range of motion) - Your personal physical activity - Tissue interference occurs when either muscle or fat tissue physically blocks a movement, restricting a joints full range of motion - Hormonal influences on muscle elasticity generally make women more flexible than men (sorry guys, we have a disadvantage) - Muscle temperature, disease

status, tissue interference, gender, age (Increased muscle temperature increases the muscles elasticity)

Training The entire musculoskeletal system benefits from having good flexibility. Flexibility is essential for normal joint health. Get an update on types of stretching and some of their benefits. Flexibility is joint specific. For instance, the shoulder is the most flexible joint in the body. You can move your shoulder in more directions and has more range of motion than any other joint in the body.

The elastic and compliant properties are enhanced by regular stretching of the connective tissues. Stretching exercises have the greatest impact on the connective tissues of the muscles and tendons.

Health Benefits Of Flexibility

There are many health benefits that string from working on your flexibility. By working on and improving your flexibility, you will be able to do daily activities much easier.

For example, those who have problems putting on their shoes and tying them benefit from increased flexibility.



People who play sports or workout will find that they have improved athletic performance and fewer injuries. Not to mention that people who have good flexibility have much better posture.

Increasing Flexibility

Stretching is a technique that will definitely improve flexibility. Flexibility is a component of fitness and should be worked on as if it were your cardio or weight training session at the gym.

Many people neglect working on their flexibility. This cannot only decrease the quality of their life (for instance, not being able to touch your toes or tie your shoes) but it can also cause injuries due to lack of range of motion.

What Decreases Flexibility?

Gender Age Lack of physical activity

Sedentary living Tissue injury Joint structure Injury Fat (adipose tissue) Disease Ligaments Tendons Skin Muscles

No Such Thing As A Good Or Bad Stretch. - By Brad Walker The Truth About Stretching! - By Phil Campbell Mobility Superior To Flexibility! - By Coach Sonnon Other Stretching And Flexibility Articles...

When Do You Stretch?

Stretching should be done after cardio or weight training when the muscles are more pliable. Use the ACSM Guidelines above to stretch after a workout.


It is important that when stretching, that you don’t hold your joints. It is also important that you do not overstretch. Both of these forms could help save you from an injury.

Types Of Stretching

There are two different types of stretching—active and passive.

Active stretching is where you are taking the muscle beyond its normal range of motion with assistance (PNF or with the help of a partner).

Passive stretching allows the muscles and tendons to stretch naturally without the use of additional forces acting on the muscle/tendon. The flexibility gains are not as great with passive stretching as it is with active stretching.

There are four major types of stretching—static, PNF, dynamic and ballistic.

Static stretching is a technique where the muscle is slowly stretched and then held in the stretched position for several seconds. This type of stretching allows the muscle to be relaxed so that a greater length can be achieved. It is the most frequently used and most recommended type of stretching.

There is a low risk of injury with this technique.

PNF stretching is a much longer stretching session when compared to the other types. It requires a partner’s help to utilize this technique. The use of a partner is so that there can be a contraction and relaxation phase. This type of stretching is actually the most effective form of stretching, but it is also considered the most painful type of stretching.

Dynamic stretching is a technique that many athletes should be accustomed to. This type of stretching can be in the

form of leg swing walks or carioca just to name a few. This is a great way for teens to work on their flexibility in a fun way. It allows them to be active and it can be done with groups and teams. This type of stretching goes for more than two seconds and is done without stopping the movement.

Ballistic stretching is a type of stretching, but it is not recommended for improving flexibility. This type of stretching could lead to muscle soreness and injury because it is possible that this technique could cause small tears in soft tissue due to the bouncing movements that force the muscle to lengthen. Ballistic stretching due to the bouncing, could stretch ligaments too far if the movement is not controlled.

Conclusion

Stretching has many benefits that cannot only help you trainer harder, but it also helps you in life. This is something that many people either forget to do or simply don’t care to do following a workout.

As you have read above, this is something that you definitely want to add to the end of your training protocol. The extra 10-15 minutes it takes you to stretch is well worth the time and effort. Some gyms even have stretching

machines that you can use while there. I find them to be extremely easy to use and I find I get a much better stretch than I would if stretching by myself. The positives definitely outweigh the negatives, so no more excuses. Start stretching!

Image Credits Bodybuilding.comArticle Written By: Matt Weik

(for Bodybuilding.com)


In Store!

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http://www.bodybuilding.com/fun/weik_flexibility.htm

http://static.payvment.com/prodimgs/177442_125.jpg


By Joey Vaillancourt



Nutrition is a key component of any muscle building or fat loss phase. By knowing what foods to include in one’s diet, you will see better results in your muscle building or fat loss goals.

Nutrition

http://www.bodybuilding.com/fun/nutrition-good-bad-better.html


Nutrition is a key component of any muscle building or fat loss phase. It still amazes me how many people do not take nutrition seriously. That is why I think that it is important that I share with you some of the choices that are available to you today. By knowing what foods to include in one’s diet, you will begin to have a better understanding and start to see better results in your muscle building or fat loss goals.

The majority of people do not have a problem with following a nutrition plan but simply do not know what foods to choose. After all, there are so many different opinions out there today. Who do you listen to? I mean at the end of the day we all know the proteins are good for building muscle, carbs are the main source of the body’s

energy and everyone knows to avoid high saturated fat diets.

However, it doesn’t stop there. You see the amount that you consume of each nutrient is simply one factor of the equation. What’s more important are the foods we choose to consume in our everyday diets. Of course, if you are just starting to get on the healthy lifestyle baseline diet, then watching your consumption as well as focusing on getting in lean proteins, complex carbs and healthy fats may just be enough for you to see results.

If you have been following a healthy lifestyle diet for some time now, it may be time to do some upgrades in your food choices to continue to see better results, more muscle gain and


faster fat loss. Whether you’re trying to build muscle or lose fat you still need to maintain a healthy diet. More often than not your food choices should remain the same regardless of your goal. What should change is the total amount that you consume.

Just because you embark on a muscle building phase does not mean that you can fill your body with junk food. Instead you should just be consuming a surplus.

Good, Bad, And Better Choices

In order for you to make the right choices you first have to be presented with choices.

I want to take this opportunity to share with you different food options available to you for each macronutrient including proteins, carbs and fats. After reading this list you should be able to better understand which food is bad, good and better to include in your everyday diet. Granted this is only a small list but nevertheless it will help get you on track.

Proteins:We will start with analyzing some of the common sources of protein choices out there today. Proteins are the building blocks for repairing muscle tissue.

For example, one of the most common sources of protein is chicken. Chicken comes in many different forms and although it is a healthy protein, it can turn into an unhealthy protein very fast if you choose the wrong source.

The Bad: The bad sources of protein that you should be avoiding are any type of fast food proteins. I’m talking McDonald’s, Kentucky fried chicken and any form of chicken that is deep fried in saturated oils and butters. These should be avoided completely.

The Good: The good sources of protein include lean cuts of red meat, lean cuts of pork, cottage cheese and other dairy products. Frozen chicken breasts also


make the good list of protein but are not considered the better source of protein simply because frozen chicken breasts are marinated in saltwater and contain a high of mount of sodium per serving.

The other sources listed in the good category, should only be consumed in moderation.

The Better: The better sources of protein include fresh chicken breasts, fresh Turkey breasts, egg whites, omega 3 whole eggs, lean sources of fish and pure quality protein powders. All of these choices are the lean as types of protein available. The only ones you should consume in moderation are the whole eggs. Aside from the eggs, the other sources

listed in the better category should be consumed on a regular basis.

Carbohydrates:Carbohydrates are the main source that the body draws energy from. The body requires carbohydrates each and every day but should only be consumed in moderation to avoid excessive fat gain.

The Bad: The bad sources of carbohydrates include chips, doughnuts, French fries, white bread, white pasta, pizza and an unlimited list of other foods. Once again, anything deep fried or anything prepared at a restaurant should only be consumed on rare occasions.

The Good: The good sources of carbohydrates include oats, brown rice, whole grain bread, sweet potatoes, fruits and vegetables. These choices of foods should make up the prime area amount of your carbohydrates.

The Better: For some the list of good carbohydrates sources may be enough, but for those of you who want to see even better results, this list is for you. The better sources of carbohydrates include organic and rolled oats, organic sprouted bread, organic brown rice and of course organic fruits and vegetables.


Fats:Fats have a pretty bad reputation nowadays but the truth is when you consume healthy fats in moderation your body’s hormone levels are in a much happier place.

The Bad: The list of bad fats should not be a surprise to anybody. This list includes ice cream, chocolate bars, butter, doughnuts (yes and doughnuts make the list twice both carbohydrates and fats) and high fat cheese sources.

The Good: The good sources of fats include olive oil, avocados, assorted nuts, peanut butter and fats found in fish and omega 3 eggs.

The Better: The even better sources of fats include flax seed oil, Udo’s oil, organic peanut butter, and Krill oil. When it comes to fats getting enough of the good sources will be sufficient in maintaining the

path to achieving the body you deserve. The better fats list can be considered a highly advanced alternative.

Conclusion

Now that you know the different choices that you have for each food you will now be able to include better food choices in your everyday meals. That is not to say that you should never consume food choices out of the back category but rather to say you should at the very least make the best attempt to limit the consumption of those particular foods.

Choosing the good sources of each macronutrient will get you great results. Including better sources will accelerate your results. This is of course just a small list to help get you on your way. Next time you are at the grocery store, restaurant or a way from your own kitchen you will be better prepared at choosing the right types of foods.

Image credits: Bodybuilding.comArticle Written By: Joey Vaillancourt

(for Bodybuilding.com)

http://www.bodybuilding.com/fun/nutrition-good-bad-better.html


All In A Row!By Damian Fleming

For many of us, our standard cardio practice can get a little tired. Hitting the road, treadmill, bike or eliptical trainer over and over only gives us a moderate cross training effect and, for the most part, impacts our joints.


Performing the same cardiovascular training day in and day out will certainly continue to maintain good health, if you want considerable and consistant gains in heart and lung health, not to mention fat loss, then you need to challenge your body with something new!

Rowing is the perfect choice for adding variety, cross training orputting a fire under your fat loss efforts.

Benefits of Rowing

When we train our body, we are asking it to respond to the stimulus we are applying and to adapt in a way that will make us more capable the next time we attempt the same activity.

The less capable we are at an activity, the more adaptation and energy we will expend in the earlier stages of developing the skill. This is where we will use the most energy to both do the activity and to repair, or adapt, our body after we have completed the activity.

The longer we persist at an activity, the better we become and the less energy we need to input. This adaptation causes our body to become more energy efficient, which is not what we want for a fat loss goal.

All In A Row

For several reasons, rowing is a great option for increasing results with your training:

It’s a total body workout! Rowing exercises most of the major muscle groups, including legs, arms, back, abdominals and your backside. Most of the stroke power is generated by your legs, then your upper body adds in the rest. Improved flexibility! Rowing uses a range of motion, across larger joints, that is different to many other cardio exercises. For some rowers, this will cause a stretch during the rowing movements.

Dual Conditioning! Rowing provides aerobic conditioning as well as strength conditioning.

Calorie Burner! The more active muscles and joints in your body during an exercise, the more demand for energy your body will make.

No Impact! Rowing is a smooth, rhythmic motion that is impact free.

It’s rare to find an exercise that offers such a large range of benefits to such a broad range of users and rowing certainly is on such activity.

Getting Started

Getting started with an indoor rower is easy enough if you have access to a gym with the equipment.

Rowers are also sold from a variety of providers, with one of the more well known commercial brands “Concept II” seen in many gyms. These types of rowers can be found for sale with a variety of providers.

Get into your first row with our simple training guide or step it up with our intensity interval plan!

Get rowing, get lean and get fit!


The Plan!Simple Plan:Steady State “Rounds”5 Mins Easy pace5 Mins Medium pace5 Mins Easy pace5 Mins Medium pace

20 Mins Total

Intensity Plan:High Intensity Intervals5 Mins Easy pace[Interval Start]1 Min Medium pace1 Min Hard pace1 Min Easy paceRepeat Interval for a total of five rounds.

For both programs, follow the workout with a 5-10 Min cool down performing stretches or easy cardiovascular activity.

Intensity Guide:

Easy - You should be able to hold short conversations.

Medium - You should be a bit out of breath. You could respond to a question with only a couple of words

Hard - Talking should be difficult, if not impossibple. If you can talk, the intensity needs ot be increased.


Do you want a massive and defined chest? This target program is designed to increase muscle mass, development and balance from top to bottom, inside and out. Find out more below!

In The Gym

By Brad Borland



http://www.bodybuilding.com/fun/target-training-series-chest.htm

Decmber, 2010 Issue Pg. 34

The chest. It is, in many ways, what defines a man. A big barrel-like chest complete with muscularity, mass and balance exudes power, control and mastery over oneself. Most of us growing up as little boys looked up to our dads - they were bigger, stronger and taller than us. We were always impressed with their abilities to lift, pull, carry and push. Did we not look up to them with awe and inspiration? Did we not want to one day be like them?

The pectoral muscles are visually the hallmark of strength on the human body. They signify power and dominance in one’s own personal space and beyond. Most men have at one point or another pursued a stronger and more massive chest in his lifetime whether they were the recreational lifter or competitive bodybuilder.

Although many trainers spend countless hours on the bench press and pec deck machine, fewer and fewer actually build impressive muscularity in that area - instead they build monumental egos. They spend entire training sessions, sometimes lasting hours, and performing set after set of every movement known to man with little or nothing to show for it.

Sure, they may become a little stronger and may gain a little muscle tissue along the way, but wouldn’t it be nice to work with a program that is both efficient and effective and produces respectable gains?

Hopefully this article will shed a little light on the infamously elusive greater pectoral development. This is not necessarily a strength program (although you will reap strength gains), but is a pectoral development program designed to increase muscle mass, development and balance from top to bottom, inside and out. To have a strong, well-rounded chest can put the finishing touches on a physique whether it is for the beach or the stage.

Quick Anatomy LessonThe musculature of the chest is comprised of 3 2-muscle groups. Let’s take a look at each and there functions. Pectoralis Major: Located on the front


of the ribcage, this fan-like muscle originates on the breastbone on the center of the chest and attaches to the humerus near the shoulder joint. The Pectoralis Major’s main function is to bring the humerus across the chest.

Pectoralis Minor: Located underneath the Pectoralis Major, this muscle originates on the middle ribs and attaches to the caracoid process of the scapula. The Pectoralis Minor’s main function is to shrug the shoulder area forward.

Although the chest area is comprised of these two muscle groups, many exercises will influence different areas of the Pectoralis Major. Incline, flat and

decline presses and fly movements will all affect this area in certain ways that can dictate development in one area over another.

Additionally, the Pectoralis Minor, sometimes activated through stabilization purposes, can also be targeted for specific development.

Chest Slab Action!Now that you know a little about anatomy and function, let’s delve into what makes an outstanding chest. The movements and routines presented are designed to get the most out of each trip to the gym. Remember to always use good form and not to use too much weight to compromise your safety.


Flat, incline and decline bench barbell, dumbbell and Smith machine presses: these groups of movements normally make up the majority of trainers’ programs. The flat bench movements emphasize the middle and lower portions of the pectoralis major, the incline working mainly the upper and to a lesser extent the middle portion and the decline angle developing the lower “pec” area. These can all be performed with a barbell, dumbbell or Smith machine - each having their own advantages.

BarbellsBarbells are normally utilized for maximum loads and overall mass and development. They are good to use at the beginning of a routine so that the trainer can lift heavy amounts of weight

early on in their program. For barbell work, simply grasp the bar a few inches outside of your shoulder width (the best placement is a grip that positions the forearms perpendicular to the floor when the bar is lowered to the chest).

Lower the bar to the upper chest for the incline version, mid to lower pec for the flat version and the lower pec line for the decline position. Without bouncing the bar, press the weight straight back up without locking the elbows.

DumbbellsDumbbells have the advantage of being used in a unilateral manner to which the trainer can not only even out imbalances from one side to the


other, but also allows the pecs to work interdependently so that a trainer can bring the dumbbells together at the top of the movement for a strong contraction.

For dumbbell work, execute the movement the same way but lower the dumbbells to the sides of your chest and then simultaneously press them back up and slightly toward the center without clanging the weights together.

Be sure not to lock the elbows to keep constant tension on the muscles.

Smith MachineA Smith machine is best utilized near the middle or end of a routine when the joints have been fatigued and proper balance and form become an issue.

Flyes:These movements will carve detail and fill out key areas of the pectoralis major - such as the inside (with cables) and outside (with dumbbells) of the muscle.

Simply lie on a flat (for middle pecs), incline (for upper) or decline (for lower) with the dumbbells or cable “D” handles in your hands and your palms facing each other. For the cable version you will be using the universal cable machine and the pulleys in the lowest position.

Expand out your hands as if you were about to give someone a giant hug. Your elbows should be slightly bent to relieve tension from your joints. Lower the dumbbells or “D” rings to about chest level (or a comfortable position)


and then reverse the movement in the same hugging motion.

Quick Hint:

This is where the two pieces of equipment differ. While using dumbbells, do not touch the weight together at the top. Bring them together until they are about six to eight inches apart - this will keep tension on the pecs. For the cable flyes, bring the handles together for an intense contraction and squeeze.

Machine Presses:Most gyms have some version of the machine press. Just be sure to adhere to the guidelines as with presses described above - no lockout, slow on the way down and squeeze on the way up.

Machine Pec Deck:Another favorite of gym goers is the pec deck machine. These are usually found with the pads for the forearms or with the long straight-arm handles.

The most important point to remember when performing these movements (which is similar to the fly motions discussed above) is to keep your shoulders back and expand the chest out at all times. This will ensure the pecs take more of the stress while protecting the shoulders. Be sure to squeeze for a second or two to increase muscle involvement and contraction.

Cable Crossovers:To get that deep inner chest development and an overall complete look to the chest, nothing beats cable crossovers.


These can be performed in a variety of ways dependent upon what the goal is.

For the traditional high pulley cable crossover grasp two “D” handles from cables that are set above your head and stand between the two cable towers. You will start with a slight bend at the elbow to relieve pressure from the joint.

Step forward a foot or two and begin with your arms wide open. Bring your arms forward and down in a huge arc as if hugging someone with your hands coming together at about belt-line level. Slowly return to the starting position by raising your arms in the same arc motion. This particular motion works mainly the lower and inner pec area.

Push-Ups:

Not just for boot camp anymore, this old favorite has made a comeback lately, especially amongst functional and group trainers. The push-up for most trainers seeking a better pec landscape can normally be reserved for the end of a chest routine to push just a little more blood into that area.

Variations include incline for lower pecs (hands on a raise bench and feet on the floor), decline for upper pecs (hands on the ground and feet on a raised bench) and floor push-ups for overall pec torture!

Quick Hint:

For even greater chest annihilation try performing a set or two of 3-way push-ups as your last exercise. Start with


decline, then move to flat and finally incline with no rest between sets - that is one set!

Parallel Dips For Chest:Also used for triceps mass, the dip can easily be turned into a major chest builder. Step inside a dip apparatus and grasp the parallel bars about shoulder width apart. As you lower your body, lean forward and let your elbows flare out. You should feel a stretch in your pecs on the decent.

While staying leaned forward, press back up focusing on the chest contracting. Weight can be added in the form of a dumbbell placed between your ankles by a training partner or by a dipping belt to hold plates. Note: before adding weight, master the form first with just your body weight.

Dumbbell And Barbell Pullovers:Another great chest expander focusing on the pectoralis minor and overall depth is the pullover. Although many trainers utilize this movement for isolating the back, it is also extremely effective for “finishing off ” the entire pec region.

For dumbbell pullovers lay perpendicularly across a flat bench grasping the inside face of a dumbbell of moderate weight. Start with the weight directly overhead and keep a

slight bend in the elbows. Lower the weight back over your head in an arc toward the floor in a very controlled manner.

As you lower the weight, take in a deep breath and stretch the chest. Stretch only where you are comfortable and then reverse the motion while blowing out. Remember deep breaths will help contract the pecs.

For the barbell version lie back length-wise on a flat bench and grasp a barbell slightly wider than shoulder width with a reverse grip. With the barbell on your chest (much like the bottom portion of a reverse-grip bench press) keep a 90 degree angle at the elbows. Rotate the weight up and over your head in an arc toward the floor.

Feel a deep stretch and then reverse the motion to rotate the barbell back toward your torso. Remember to keep the correct angle at the elbows and breathe in deeply on the decent.

Chest Slab SchedulesPerform one of the below routines 1-2 times per week with at least 4 days rest between for maximum results. Feel free to interchange any workout that would best suit your needs.

Note: Perform 2 sets of 10-15 reps on the first movement for a warm-up with light to moderate weight.

Overall Pec Builder Incline Bench Barbell Press: 3 sets of 6-10 reps Flat Bench Dumbbell Press: 3 sets of 8-12 reps Decline Bench Dumbbell Flyes: 3 sets of 8-12 reps Cable Crossover: 3 sets of 10-15 reps

Upper Chest Emphasis Incline Bench Dumbbell Press: 3 sets of 8-12 reps Incline Machine Press: 3 sets of 8-12 reps Flat Bench Dumbbell Press: 3 sets of 8-12 reps Cable Crossover: 3 sets of 10-15 reps

Lower Chest Emphasis Decline Bench Barbell Press: 3 sets of 6-10 reps Machine Bench Press: 3 sets of 8-12 reps Cable Crossover: 3 sets of 10-15 reps Parallel Dip: 3 sets of 10-15 reps or to failure

Big Wide Pecs - Width Emphasis Flat Bench Barbell Press: 3 sets of 6-10 reps Incline Bench Barbell Press: 3 sets of 6-10 reps Flat Bench Dumbbell Flyes: 3 sets of 8-12 reps Dumbbell Or Barbell Pullover: 3 sets of 10-15 reps

Chest Pre-Exhaustion Flat Bench Dumbbell Flyes: 3 sets of 10-15 reps Incline Bench Barbell Press: 3 sets of 6-10 reps Cable Crossover: 3 sets of 10-15 reps Flat Bench Barbell Press: 3 sets of 8-12 reps

Superset Blitz! Superset: Incline Bench Dumbbell Flyes: 3 sets of 6-15 reps Incline Bench Barbell Press: 3 sets of 6-15 reps Superset: Flat Bench Cable Flyes Or Pec Deck: 3 sets of 6-15 reps Flat Bench Dumbbell Press: 3 sets of 6-15 reps

Image credits: Bodybuilding.comArticle Written By: Brad Borland

(for Bodybuilding.com)December, 2010 Issue Pg. 41

http://www.bodybuilding.com/fun/target-training-series-chest.htm


Plant | Pick | Eat

Eat Clean, Grow Lean, Live Green!


Anatomy

The Chest muscles, or Pectoralis Major, aka “the Pecs”, are any of the muscles that connect the front walls of the chest with the bones of the upper arm and shoulder.

There are two such muscles on each side of the sternum (breastbone) in the human body: pectoralis major and pectoralis minor.The pectoralis major, larger and close to the surface, originates at the clavicle (collarbone), the sternum, the ribs, and a tendinous extension of the external oblique abdominal muscle.

The pectoralis major extends across the upper part of the chest and is attached to a ridge at the rear of the humerus (the bone of the upper arm).

Pectoralis Minor: Located underneath the Pectoralis Major, this muscle originates on the middle ribs and attaches to the caracoid process of the scapula. The Pectoralis Minor’s main function is to shrug the shoulder area forward.

Function

The function of the Pectoralis Major is to bring the humerus across the chest. A flye movement is the best example of this action.

The Pectoralis Minor serves to move the shoulder area forward. This can be seen by shrugging your shoulder forward.

MuscleIn Chest

Resources:www.Bodybuilding.com

www.Britannica.com

Now available online at

www.TalkingFitness.com.au



Are you aware that fruit and vegetables are sprayed with toxic chemicals designed to destroy insects via their nervous and respiratory systems? You may know them as pesticides.

Do you think that something that is designed to kill insects and known to be toxic could possibly be good for us? I don’t think so!

When you think about it we ingest fruits and vegetables every single day - along with their benefits and uninvited guests and contaminants - for the span of our entire life!

That is pretty long term exposure by anyone’s standards (assuming we are

eating fruits and vegetables daily and hopefully we are.

Chemicals that we ingest, breathe and absorb daily accumulate in our bodies and have delayed effects. Long term when the body reaches toxic overload we begin to suffer from health problems, often chronic ones that we don’t know how to deal with.

That is why it is so important to lower the toxic load on our bodies NOW so we don’t ingest so much in the first place and also help our body to do its marvellous job of cleansing toxins daily.

By Katrina Zaslavsky


www.inspiredwellness.com.au

Get Rid of Toxic Chemicals on Your Fruit and Vegies

http://inspireyourdreams.com/articles/get-rid-of-toxic-chemicals-on-your-fruits-and-veggies.html?utm_source=MailingList&utm_medium=email&utm_campaign=InspiredNews+-+Issue+20


Calli™ tea and Fortune Delight™ are wonderful ways to do this very gently like a daily detox & replace other not so healthy drinks at the same time. Even kids love them and need no convincing of their benefits!

If we are taking in toxins daily doesn’t it make sense to help our body to do this daily rather than detox only once a year or once a month when we go on a “health kick?”

The good news is we CAN do something about those harmful pesticides and nasty parasites (and this is an issue whether you are eating organic or not).

I choose to use Sunsmile fruit and vegetable rinse to do the job quickly and easily without any hassles.

This natural product derived from corn and coconut is a special formulation that effectively neutralises pesticides, destroys waxy coatings, parasites and their eggs and removes potentially harmful bacteria. As a result, the food tastes better, is safer to eat, prevents food poisoning and helps the fruits and veggies to last longer.

It is highly concentrated so a little bit goes a long way and it works out to be very economical as well so you can use it each week for the whole family.

The Sunsmile fruit and vegetable rinse is a highly concentrated rinse proven effective in destroying eggs, cysts and larvae of intestinal parasites on our fruits and vegetables.

Tests show that only 5ml mixed in 4 litres of water will destroy 99% of E. coli and salmonella bacteria, candida albicans (yeast) and other potentially harmful organisms naturally occurring in our everyday produce.

The good news is this product is food grade and non-toxic. An apple can be taken from the solution and directly eaten with no further rinsing required. Order Now!

http://inspireyourdreams.com/shop-online-for-the-best-wellness-products.html


This amazing product will neutralise pesticides and herbicides as well as removing the wax from your fruits and vegies.

Spot the difference for yourself before and after washing this head of broccoli with Sunsmle Fruit and Vegetable Rinse for only a few minutes!

See before and after pictures below:

Before

After

Notice how much greener and brighter and less murky it looks after washing. Try it at home and also taste the difference for yourself! Notice how

less bitter it takes after washing and how much longer it stays fresh in the fridge. Who knows- maybe your kids will happily eat more broccoli now that its cleaner and tastier?

Handy hint:

Use it to sterilise your chopping boards and dishcloths, put leftover solution in the toilet to kill bacteria, dilute in spray bottle and spray on plants to kill bugs and de-flea your pets! Get rid of lice from your kids heads!!

This is the most economical and versatile way of eliminating chemicals and bacteria from your groceries and your home environment. It is also the first step to creating a healthy chemical - free home!

If you have ever thought about how these toxic chemicals may be harming your health, then here is your chance to DO something about it!

Many families would love to go organic but simply can’t afford it as a long term solution. This is the most easy economical and effective way we have found to get pesticides off the menu for good and your body will thank you for it!!

Image Credits: InspiredWellness.com.auArticle Written By: Katrina Zaslavsky

(for InspiredWellness.com)

http://inspireyourdreams.com/articles/get-rid-of-toxic-chemicals-on-your-fruits-and-veggies.html?utm_source=MailingList&utm_medium=email&utm_campaign=InspiredNews+-+Issue+20


Serves: 4Per Serve: Cals 169, Carb 3 gms, Fat 1 gms, Protein 33.9 gms

INGREDIENTS:

2 cups Egg White450gm Tin Tuna1/2 Cup Low Fat Milk1 Cup Broccoli

What To Do:1. Preheat oven to 180 degrees.2. Mix egg whites and milk together in a large bowl.3. Drain the tuna then break apart into a non-stick pie or cake tray.4. Place broccoli on top of the tuna.5. Pour the egg white and milk mixture over the top of the tuna and broccoli. 6. Bake for 40-60 mins on middle rack, or until cooked.7. Remove from the oven and sit to cool.Note: Trying to remove the quiche before it has cooled may cause it to break apart.8. Cut into serves and serve with a baby spinach salad.

Re

cip

e o

f the

Mo

nth

Tuna & Egg White Quiche

TIP: Whole eggs can sometimes be expensive, not to mention messy to separate. Look for pasturised egg whites to make the job easier!


Health Feature

In this day and age, the diagnosis of an illness such as lupus is not a death sentence. In fact, it’s far from it. Most people with lupus have to adjust their lifestyles in some way but can expect to enjoy an almost normal life.

The key to living a good life with lupus is having knowledge about the condition, understanding what your limitations are and making the absolute most of what you have.

Livi

ng L

upus

Reference: www.lupusnsw.org.au

By Damian Fleming


What is Lupus?Lupus is an autoimmune disease. A normal healthy immune system recognises and destroys foreign objects like bacteria and viruses. With autoimmune diseases, however, the immune system starts to attack objects that are not foreign. With lupus, the immune system produces an excess of proteins called antibodies that attach themselves to various structures in the body. The accumulation of these antibodies in the tissues can cause inflammation, damage and pain What causes Lupus?Despite many years of research, the cause of lupus is still not known. Scientists believe there are several things that may trigger the formation of the antibodies, including genetic, hormonal and environmental factors. Some of the possible triggers include:

-Hormones (females between the age of 15 and 45 are most commonly affected) -Certain medications -Dietary factors -Viruses and bacteria -Stress -Genetics -Pregnancy -Exposure to UV light

Who is most often affected?Although lupus can affect anybody, 90% of lupus patients are women. Of these, 90% develop the condition during their reproductive years. Lupus also appears to have a higher incidence among certain ethnic groups and regions, such as the Philippines and China as well

as affecting African Americans and Latinos, in America.

Lupus has also been known to affect children, mostly around puberty, men, at a rate of about 1 for every 9 women and with no distinct vulnerability period, and seniors, though seniors tend to have much milder symptoms.


Types of LupusThere are two main types of lupus:

Systemic lupus erythematosus (SLE), almost any organ or system of the body can be affected in this form of lupus.

Discoid lupus (also known as chronic cutaneous lupus erythematosus), usually appears as a red scaly rash on sun-exposed areas such as the face, scalp, arms, legs or trunk. Discoid lupus is generally a milder disease than SLE.

In milder forms of Lupus, such as subacute cutaneous lupus, skin rashes, sun sensitivity and joint aches are the main symptoms.Drug-induced lupus is usually a transient form that develops as a reaction to certain medications. It clears up when the medications are ceased.

The signs and symptoms of LupusLupus is an unpredictable condition

that varies in severity. While it has many characteristic symptoms, most patients will never experience all of them. Similarly, no two patients experience identical symptoms. Onset can be sudden and severe or can be low level, taking years before diagnosis.

Several symptoms are seen in the initial stages of lupus. These can include, fatigue, weakness, lethargy, joint pain or swelling, skin rashes and fever.

Other symptoms that can indicate Lupus include a rash over the cheeks, photosensitivity reaction to sunlight, nose or mouth ulcers, arthritis, serositis, renal disorder, neurological disorder, haematological disorders (such as anaemia, leukopenia and thrombocytopenia), joint pain, hair loss, myalgia, pleuritis or chest pain.

Diagnosing LupusLupus is not an easy condition to diagnose. Symptoms are often similar to other illnesses and tend to come and go. Diagnosis is usually made on the basis of clinical symptoms and on the presence of certain antibodies in the blood.

Generally, experiencing four or more of the indicated symptoms might prompt further investigation by a GP to check for Lupus.


Treating LupusThe aim of treating lupus is to reduce inflammation in tissues and bring under control the abnormalities in the immune system that cause the inflammation. Treatment also enables the patient to live a fuller life. As no two patients are alike, treatment is tailored to the individual, taking account of the severity of the disease and the organs involved. There are four main groups of drugs used to treat lupus.

Non-steroidal anti-inflammatory drugs, used for pain relief and inflammatory conditions, anti-malarial drugs, particularly effective when the skin and joints are involved, corticosteroids, dampen inflammation and are very effective at relieving the symptoms of active lupus and immunosuppressants, to suppress or dampen the immune system. Tips For Living With LupusHaving lupus does not mean an end to living. With a bit of careful planning

and thought, many Lupus sufferers can lead mostly normal lives.

QuickTips:Get plenty of rest.Get moderate exercise.Avoid stress, or learn to de-stress.Avoid excessive sun exposure.Avoid contact with people who have an infection.Knowledge is power, learn as much as you can.Eat well from each food group, or stick with your prescribed diet if on restrictions.Keep a list of your symptoms and any questions you might have for your doctor.Keep a record of your medications and inform your doctor regularly.Always take your medications as you have been instructed. Visit your doctor regularly particularly if you feel a flare up.Find a support group, remember that you are not alone. Find a support group to build your network of support, especially with others living with Lupus.


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FitLife Magazine, December 2010