of the Month by the Famous Vince Lombardi
The difference between a successful
person and others is not a lack of strength, not a lack of knowledge,
but rather in a lack of will.
Leading a Healthy
Lifestyle is Attainable!!! By Frank Rotella: (Creator of the Rofami
Inc. Health & Wellness Newsletter)
Leading a healthy life for
some people can seem difficult or even challenging. Today, I wanted
to introduce you to some great websites that can help you lead
a more happy & healthy lifestyle.
Globally Fit &
This website provides a comprehensive Health Risk Assessment including
individual and employer reports. They help each member start and
participate in health improvement plans, provide many different
ways for each member to take action, and give you cost-effective
ways to change personal health habits. Globally Fit and Well provides
a positive, change-promoting program for members who are struggling
with obesity, smoking, relationship or addiction problems, depression,
inactivity, and many other issues that affect health costs and
worker productivity. This website & service is ideal as an
additional benefit that businesses offer their employees, but
it’s also ideal for individuals looking to maintain or improve
their lifestyle. (Contact Rofami Inc. for special pricing details and access
to the Globally Fit & Well website.
American Heart Association:http://www.heart.org/HEARTORG/
The mission of the American Heart Association is the following:
To build healthier lives, free of cardiovascular diseases and
stroke. That single purpose drives all we do. The need for our
work is beyond question
“Life’s Simple Seven” is an interesting concept
offered on the American Heart Association’s Website: 1.
Get Active, 2. Control Cholesterol, 3. Eat Better, 4. Manage Blood
Pressure, 5. Lose Weight, 6. Reduce Blood Sugar, 7. Stop Smoking.
The Center for Nutrition Policy and Promotion, an organization
of the U.S. Department of Agriculture, was established in 1994
to improve the nutrition and well-being of Americans. Toward this
goal, the Center focuses its efforts on two primary objectives:
1. Advance and promote dietary guidance for all Americans, and
2. Conduct applied research and analyses in nutrition and consumer
The Center's core products to support its objectives are the following:
• Dietary Guidelines for Americans
• MyPyramid Food Guidance System
• Healthy Eating Index
• U.S. Food Plans
• Nutrient Content of the U.S. Food Supply
• Expenditures on Children by Families
Hope you enjoy these websites
and see how they can add value to your lifestyle.
Workout of the
Under 10 minute
Pylata workout that will rip, tone, and stretch your entire body! Submitted by Sean Vigue
What is Pylata? Pylata is an extreme
workout series created by Sean Vigue that combines the core blasting
of Pilates with the interval intensity of Tabata and ends in a
soothing Yoga cool down. Every advanced workout is under 20 minutes
and uses only your body weight, gravity, and a hell of a lot of
energy! No weights. No machines.
Kiss the crowded gym far behind
and take these workouts anywhere and do them at anytime.
Sean Vigue is the premier Pilates,
Yoga, and Pylata instructor in Orlando, Florida and has taught
over 4000 classes in the past 5 years. He is also the Pilates
and Yoga instructor for Walt Disney World through Cast Activities.
When visiting come to his many classes!
Sean's Website: http://www.motleyfitness.com
/ Email Sean questions at firstname.lastname@example.org
Kids Health &
Benefits of Kids Fitness
Routines by Darrell Morris
is important for children to keep them healthy. At least one hour
of physical activity is recommended for children. Lack of physical
activity can lead to childhood obesity. Children should get involved
in many physical activities such as running, playing or sports.
However, children can't be expected to follow any kids fitness
egime similar to an adult. Children should be encouraged to build
flexibility, strength and aerobic capacity. Muscle strengthening,
bone strengthening and aerobic exercises should be included in
their weekly activities.
grow up, they should be encouraged to follow a healthy routine
which will keep obesity at bay and keep them health. Kids fitnessroutines
can educate your children about socializing with others. Through
a kids fitness regime, you can teach your children the importance
of following rules. Every exercise has its own set of guidelines
which have to be followed. By teaching them to follow simple instructions
at an early age, you prepare them to follow rules in school.
fitness routines can be made fun by including gymnastics or team
sports. These sports will not only teach them discipline, but
also self-respect. Kids fitness routines encourage children to
stick to a program. Kids fitnessroutines that include games help
children understand the importance of teamwork and getting along
with other members of a team to achieve a common goal. These kids
fitness routines also teach them to co-operate with people with
whom they don't usually get along with.
Kids fitness routines provide multiple benefits to growing children
Control: The research conducted in 1991 showed that obesity in
children is on rise. The studies found that obesity has risen
by at least 20% since 1981. Kids fitness routines emphasize the
reduction of caloric intake as well as building self-esteem. Obese
kids are at an increased risk of several health problems such
as hyperlipidemia, hypertension, growth hormone dysregulation,
type 2 diabetes and respiratory and orthopedic problems.
building: Sufficient amounts of physical activity increases the
bone mineral density, thereby decreasing the risk of diseases
such as osteoporosis when the child grows older.
protection: Cardiovascular diseases generally do not appear during
childhood. High blood cholesterol levels during childhood can
lead to hypertension in adults. Children who follow some kind
of kids fitness routine in their growing years have lower blood
encourage your child to follow some kind of kids fitness routine
by setting a good example.
• If your child knows how to ride a bicycle, encourage him
to go on ride and jog along with him.
• Exercise or stretch while you watch TV, your children
will follow your example.
• Limit TV watching and participate in more outdoor sports.
Take your kid along with you.
• Encourage all family members to take on physical activities
Kids fitness routines provide many benefits to children that will
prove beneficial in the future. There is no reason why you shouldn't
encourage your children to get into some kind of exercise or sports
at an early age after looking at various things that can be gained
through kids fitness.
Recipe of the Month
- "Berrylicious Frozen Fruit Drink"
by one of our youngest readers (9 years old)
c Frozen Mixed Berries (Blueberries, Blackberries, & Raspberries)
1 ½ c Frozen Strawberries
2 Frozen Fruit Bars (Coconut or Pineapple) – remove stick
1 ½ c Orange Juice
Place all ingredients into
a blender. Blend until smooth.
This recipe will yield about
4-5 cups of a healthy berrylicious beverage.
The Best of Bodyweight
Training by Marc Lebert
comes to athletic conditioning, most coaches would agree that
the athlete should master bodyweight training before external
loading. Each summer I get young hockey players that want to bench
215lbs but can’t perform 10 perfect bodyweight pushups!
The kind of push-up where you are flat as a table top, your nose
touches the ground first and the core is engaged throughout the
set. I like the bench press as much as the next guy but for function
I would definitely look at a variety of bodyweight options and
how they can help the athlete.
bodyweight? Because bodyweight exercises are functional and translate
to better athletic performance by teaching the athlete to be aware
of the body as an entire unit. Bodyweight exercises can be done
anywhere and require minimal equipment.
What about Pull-ups? It’s one thing to do push-ups out in
the field but for a great pulling motion and tons of options we
use EQUALIZERS! Very portable and not as expensive as benches
and lat pull-down machines - and many would argue much more effective.
When an athlete gets good at these simply ad a weighted vest,
change the speed or in the case of squats ad a jump.
Many of the basic compound exercises
like the push-up, pull-up, dip and squat provide a foundation
of strength and neuromuscular control that will benefit the athlete
for years to come. I think that these core competencies need to
be well established before too many sport specific movements are
incorporated. And there are many more Bodyweight exercises I love-
from sprinting (the most primitive form of strength training-
you have to be strong, flexible and work the muscles at speed
which is most important to sport) jumps of all kinds, stop/start,
change of direction, skipping, single-leg squats, hamstring drops,
back extensions, lunges, jump lunges, planks of all kinds, burpies
of all kinds and more!
In reality the athlete is never
isolating the chest while engaged in their sport. I am okay with
isolating a muscle group to get it stronger but not at the expense
of training those muscles for a function. If you are running,
cutting and tackling you are not working any muscles in isolation-
you need stability from the ground up, balance and a stronger
core. In most every athletic scenario the player is most likely
standing when engaging the chest (for example) so it is important
to train the chest while standing. This is the exact reason I
developed the BUDDY SYSTEM (with Uni-lateral motions, unique variable
tension and MANUAL resistance training) to facilitate standing
chest presses/ shoulder press/ standing abdominal rotations and
much more. It takes Bodyweight training up off the floor and makes
it more functional (less aesthetic) and athletic.
each athlete it is important to asses their specific movement
patterns during competition. Is it specific to a few movements
in limited planes or is it much more complex? This will help determine
which exercises to perform and which method(s) to employ (bodyweight,
sled, dumbbells, BUDDY SYSTEM, etc). In some cases when you think
a particular muscle is being used it might not be. For example,
in football you might think the lineman needs a powerful bench
press but they are lowering their center of gravity as much as
they can to push in an upward motion more akin to a shoulder press
to gain a biomechanical advantage and gain leverage on his opponent.
In this case you can move from a bodyweight push-up to a bodyweight
pike handstand push-up/shoulder press.
Bodyweight training (and manual)
has many advantages and is a key starting point for young athletes
and a trusted athletic conditioning tool for old ones like myself!
It maintains strength (all over), functionality and sport specific
movements, prevents injury, is fun and provides lots of variety.
Good luck moving your body!
Marc Lebert is a Certified
Personal Trainer, Fitness Club Owner, Black Belt, Certified NLP
Practitioner, Trainer-Course Conductor for Can-Fit-Pro, International
Fitness Presenter and Developer of the popular fitness product,
The Lebert EQUALIZER and The Lebert BUDDY SYSTEM! To see more
please visit http:www.lebertfitness.com
Trainer of the Month:
Cheryl Westerman from
SCULPTmoves in Marble Falls, TX
Cheryl is a National Certified
Professional, Fitness Presenter, Personal Trainer and Group Exercise
Instructor teaching in the Fitness Industry for over 25 years.
It is her passion to educate and motivate those eager to develop
their knowledge and skills towards a healthier lifestyle. Cheryl
is inspired by positive influences around her and positive changes
in people's lives.
Combining her passion as a Personal
Trainer and Group Fitness Instructor, she developed an exercise
concept called SCULPTmoves Small Group Training to individualize
each persons workout using small equipment in the group cardio
exercise room. A customized workout will be designed and monitored
by the trainer. Opening her Studio in 2006 in Marble Falls, TX,
Cheryl’s clients become part of a small supporting group
of ladies encouraging and motivating one another during their
session. This program will challenge their mind and body individually
stretching their abilities to become more active, stronger, and
confident in themselves. Also important, is to find ways to make
it FUN but challenging for all ages!
Cheryl’s newest program is
the TOWELmoves™ Workout- learning
to SCULPT with a TOWEL! Experience: Master Trainer for COREPOLE Resistance
Training, NATS Total E Fit Gym and the Gliding Disc Exercise Program.
Honors & Certifications: Recognized on the front cover of
PFP magazine, featured in over 10 fitness videos and holds numerous
National Fitness Certifications including… ACE and AFAA.
On a Personal note:
Best known in the Texas Hill Country as a professional children’s
clown! Lollipop the Clown attends birthday parties, special occasions
and has been making people smile since 1982!
Word of advice… Love & teach your children
at an early age, how to maintain balance with demands of an active
lifestyle, encouraging healthy eating habits, exercise, and showing
your support in their childhood activities. Your kids will grow
up having the passion & success of a healthy long life. It
is important to be your child's role model!
Have you ever considered
a full or part-time career as a fitness professional? by Allison Boyd & Shannon
Do you enjoy working out? Do you
like working with people? Have you ever considered a full or part-time
career as a fitness professional? If you answered "YES"
to any of these questions, perhaps you should consider a career
in fitness. Pursuing a career as a personal trainer and or group
exercise instructor is a unique opportunity to turn something
you love doing into a fun second income. Imagine how rewarding
it would be to help others discover their true potential in achieving
all of their fitness goals! Your love for fitness and motivating
others is the first step. Second, you should consider becoming
certified. Obtaining a certification will bridge the gap between
your personal fitness knowledge and the knowledge you will need
to help others safely reach their goals.
There are several different organizations that offer certifications
and DCAC Fitness Conventions is the perfect place to explore your
many options. DCAC Fitness Conventions hosts two events per year
that specialize in continuing education, but we also offer certification
opportunities. One in Alexandria, VA. Just outside Washington,
DC and the other in Houston, TX. At a fitness conference you can
attend as a novice fitness enthusiast or consumer to get your
feet wet and find out what it is all about. Then, once you have
decided to move forward you can register for a certification in
either personal training and/or group exercise or both.
More and more consumers are interested in learning the correct
and proper way to lose weight and keep fit for a lifetime, and
you can help. This is the time to seize the moment and capitalize
on the opportunity. The fitness business is booming despite the
recession and people are turning to fitness in droves. Entry level
jobs are available now in gyms and YMCA’s across the country.
Once you enter the industry, and decide you like it, there are
several other options that you may want to pursue including a
Certified Clinical Exercise Specialist, an Athletic Trainer and
even a Lifestyle Wellness Coach.
Share your enthusiasm for fitness
with others and call DCAC at 1-800-DCAC-511 to find out how we
can help you get started.
(DCAC Fitness Conventions - http://dcacinc.com/)
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