Are You Powerless to Holiday Pounds?

The season of deck-your-waist-with-extra-pounds is officially here.

So what are you going to do about it?

Will you join the masses who faithfully gain 5 pounds between November and January?

Or will you do something different this year?

It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:

What Really is Strength Training?

Many get strength training confused with weightlifting or muscle mass building.  The three are very different and depending on how you train, you will obtain different results.

Getting your body toned, mobile and functional is the goal of strength training.  Strength training can look like several things.  It can be lifting weights, using cable weight systems, machines, or even body movements.  The focus is on becoming stronger to enable a better quality of life.

In muscle mass building, we explored how to create larger muscles.  This does not necessarily mean that a person who has larger muscles has more of a capacity to handle everyday physical situations.

When it comes to strength training, the goal is to be able to be stronger to enable yourself to be more functional in daily activities.  This style of workout requires moves that are consistent with life.  Lifting boxes, squatting down to reach something, lifting something over your head.  Strength training will allow you to be able to achieve these things with much more ease.

When taking on this transformation, having a variety of exercises both with weights as well as aerobics and flexibility are important.  Lifting weights or doing body resistance exercises should be equal with cardiovascular training.  Do your cardio training on off strength training days.

On strength training days, work out your whole body.  Do this two to three times a week with a 24 hour span in between each workout.  Weights should be light enough to be able to do 15-20 reps per exercise.

Shoot for about one hour of training in order to get in the full body workout.  Start with your larger muscles first so that you are able to focus on the smaller muscles at the end of the workout.  If you were to do your leg exercises last, they take the most energy, and therefore you will be worn out when it came time to do them and wouldn’t have an effective leg workout.

Cycle your movements so that you are doing one leg exercise and then with minimal rest, do a chest exercise followed up with back and then cycle again to another leg exercise, chest, and then back.  Do about 2 exercises per body part so that when you are done with these you can move on to shoulders, abs, calves.  Then after that cycle, finish up with biceps, triceps, and glutes.  Then you have completed a good sequence of exercises that will also keep you constantly moving for maximum fat loss as well.

Great exercises for function are having a medicine ball in your hands and bending down and to one side and then up and your arms over your head to the other side.  Wall squats are great at isolating the quadriceps and are a great move to mimic everyday activities.  For your abdominals, use that medicine ball again and move your body side to side to work the obliques.  Grab a set of dumbbells and lift them above your head and back down to your shoulders.

There are many options when it comes to strength training and many ways to incorporate function with building a stronger body.  The combination of exercises you choose should reflect as much as possible, the way in which you live in order to be cohesive in a well rounded program.

Courtesy of Hyperstrike

Structure Fitness Recipe: Grilled Salmon & Zucchini with Red Pepper Sauce

Ingredients

1/3 cup sliced almonds, toasted (see Tip)

1/4 cup chopped jarred roasted red peppers
1/4 cup halved grape tomatoes , or cherry tomatoes
1 small clove garlic
1 tablespoon extra-virgin olive oil
1 tablespoon sherry vinegar , or red-wine vinegar
1 teaspoon paprika, preferably smoked
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 1/4 pounds wild-caught salmon fillet , (see Note), skinned and cut crosswise into 4 portions
2 medium zucchini , or summer squash (or 1 of each), halved lengthwise
Canola or olive oil cooking spray
1 tablespoon chopped fresh parsley , for garnish

1. Preheat grill to medium.
2. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.
3. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.

4. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.
5. Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce.

6. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.

What is in Your Refrigerator?

Courtesy of Hyperstrike Online Personal Training

You may have great intentions when it comes to eating healthy, but even the best of intentions can be thwarted if what you have in your refrigerator doesn’t equate to where you are wanting to be.

The biggest challenge people face when it comes to health and wellness, believe it or not, is not exercise. It truly is eating. We are bombarded everywhere by choices of what types of food we put in our shopping cart and carry home. Even just driving to the grocery store, you will most likely pass many food venues where a quick jaunt can potentially have you choosing unhealthy options.

Life is really all about choices and if we choose in the grocery store to pick healthy foods, this is setting us up for success when we are at home. However, if we choose processed foods, we will then be left with unhealthy options in our fridge.

If you really want to be successful at health, then you need to set up your surroundings to accommodate your intentions. Without careful consideration into the food you bring in to your home, you can quite easily veer off your goal. It really is a slippery slope that can bring you down that direction.

Sometimes people have the misconception that purchasing healthy foods are more expensive than prepackaged or fast food. But this is not the case. It actually costs less as long as you know how to shop. You need to be smart and get fruits and vegetables that are in season. These are reasonably priced and so very healthy for you. It is really just a matter of being smart and taking the time to seek out these foods. You will also save money in the long run because eating healthy will lead to a healthier body and with that, less medical costs down the road.

When choosing healthy foods, you will need to make at least two trips to the store because when you purchase fresh whole foods, they do not last beyond a few days. So it does take some thinking and planning, but when it comes to your health, a little thought can go a long way.

6 Tips to Six Pack Abs

Everyone wants an awesome physique and one of the most desired areas of physical improvement is the midsection. However, many people go through attempting to sculpt those athletic 6-packs the wrong way. Here are 6 easy tips for you realize that dream of having a flatter stomach:

1. Develop the “right attitude” and approach. Fat loss is challenging and is definitely something that doesn’t happen overnight. Eliminating fatty tissue from the midsection is the most vital aspect in achieving a leaner stomach. Often, people think that they are able to develop a flat stomach just by training in the gym, performing plenty of ab work and not address other aspects of life such as adequate sleep, nutrition, rest & etc. These are individuals who haven’t established the right mindset yet. Serious attitude coupled with serious application will produce results.

2. Eat clean for lean abs. You can never enjoy the best of both worlds - Eating anything you want and having the body you desire. Eat lots of lean meat like turkey breast, lean beef and skinless chicken breasts. Try to cut down on your dairy intake. Go green! You really don’t have to fear fat. Pick health fat options like salmon, organic peanut butter and nuts. Never go on ‘a diet’ nor starve yourself. Those can be counterproductive!

3. Increase your intake of fish oil supplements. Combine fish oil supplements with fitness training. This will help you burn fat more efficiently. Fish oil enhances insulin resistance. Omega 3, an element found in fish oils, is believed to enhance insulin sensitivity which could lead to lesser fat storage and improved fat release.

4. Try to get away from liquid calories. Liquid calories may be convenient and easy to consume but would not definitely please your waistline. Try to avoid milk, sodas and fruit juices. You may have to avoid all the beer and booze as well.

5. Try to train metabolically and not aerobically. Create a form of metabolic disturbance by doing high intensity anaerobic exercises such as Fitness Boot Camp, circuit training, interval training, moderate resistance training or sprinting.

6. Establish athletic abdominal exercises/routines for stronger six pack abs. Include exercises that help improve your spine’s mobility and other anti rotational exercises like barbell overhead squats and y-squats.

Do CPR the Right Way: 5 Things Everyone Needs To Know

*Reposted From Yahoo.com

The American Heart Association announced today new recommendations for the way CPR is performed. The small change could make a big difference in the lives of people suffering from cardiac arrest, the organization says.

For nearly 40 years, CPR guidelines have trained people to follow these simple A-B-C instructions—tilt the victim's head back to open the airway, then pinch their nose and do a succession of breaths into their mouth, and finally perform chest compressions.

But now, the AHA says starting with the C of chest compressions will help oxygen-rich blood circulate throughout the body sooner, which is critical for people who have had a heart attack. With this shift, rescuers and responding emergency personnel should now follow a C-A-B process—begin with chest compression, then move on to address the airway and breaths. This change applies to adults, children, and babies, but does not apply to newborns.

The revision is a part of the 2010 emergency cardiovascular care report published by the AHA., an organization that reviews its guidelines every five years, taking into account new science and literature. Although the changed procedure will take some time to reach what Monica Kleinman, the vice chair of the AHA's Emergency Cardiovascular Care Committee, calls "front-line people", there is a plan in place to implement the recommendations as soon as possible to their training network, medical staffs, and first-responders.

"The sooner chest compressions are started, the more likely there will be a better outcome," Kleinman announced. "Studies performed in labs as well as large-population studies have shown that people do better if they get chest compressions within four minutes."

That four minutes is the amount of time it could take for emergency crews to rapidly respond, Chicago firefighter and CPR instructor Kelly Burns notes.  Until then, he stresses that any CPR bystanders perform can make a difference.

"Early activation is critical," Burns says, especially in cities where traffic and walk-up buildings can slow even the fastest respondents during a trauma where every minute counts.

When someone needs CPR, the very best reaction is a quick one, he says.

"In a perfect world, someone else calls 911 while you start chest compressions on the person in need," he advises. According to Kleinman, however, only about one-third of victims of cardiac arrest get assistance from bystanders.

Despite changing guidelines, outdated training, or any confusion in the moment, Burns says that no one who tries CPR is faltering.

"People are reluctant to jump in and help, especially if the person is not a family member or friend," Burns observes on a weekly basis. "The only mistake a civilian can make in these situations is waiting and not doing anything at all."

To that end, the new AHA guidelines are meant to help anyone who encounters this kind of emergency—the idea being, if they know better, they will do better.

5 potentially life-saving notes to remember about the new C-A-B method of CPR:
1. There are no mistakes when you perform CPR.
"One thing most people don't know, " Kleinman says, "is that there is almost nothing you can do [during CPR] to harm a person in cardiac arrest except delay responding."

Starting with chest compressions is now viewed by the AHA as the most effective procedure, and all immediate assistance will increase the chances the victim will survive with a good quality of life.

If one person calls 911 while another administers CPR, as Burns recommends, emergency operators will give informed instructions over the phone as well as dispatch aid to the scene.

2. All victims in cardiac arrest need chest compressions.
The AHA asserts that people having a heart attack still have oxygen remaining in their lungs and bloodstream in the first few minutes of cardiac arrest. Starting chest compressions first thing pumps blood to the victim's brain and heart sooner, delivering needed oxygen. This new method saves the 30 seconds that people performing CPR used to take to open the airway and begin breathing under the old guidelines.

3. It's a myth that only older, overweight men are at risk for a heart attack.
"Equal numbers of women and men have heart attacks," Kleinman reports. Sufferers are primarily adults.

Although infants and children are far more likely to require CPR due to accidents than cardiac arrest, it is important to know how administer care to them. (You can learn how to perform CPR on infants and children with this kit produced by the AHA  or by signing up for one of their training sessions.)

4.  Nearly all cardiac emergencies occur at home.
"Ninety percent of events take place at home. If you perform CPR in your lifetime, it's probably going to be for someone you love," Kleinman reveals.

5. Training is simpler and more accessible than you think.
Learning CPR has never been hard, Kleinman says, but guideline changes in the last ten years have reduced the number of steps and simplified the process even more.

Traditional CPR classes (listed here on the AHA website) are accessible for many people at local schools and hospitals.

Kits are also available to complete in the privacy of your own home or workplace. Kits available through the AHA include inflatable, disposable mannequins and a training DVD.

"Anybody can learn to do CPR. It's clearly important for saving lives, and now it is easier than ever," Kleinman asserts.


Have you ever administered or received CPR? Would you jump in to the C-A-B method if you saw a person in need?

Healthy Recipe of the Week: Steak & Onion Pita Pizza

Ingredients

• 4 Large Whole Wheat 7-Inch Pita Breads
• 1 Pound Boneless Sirloin Steak
• Freshly Ground Black Pepper
• 1 Small Green Bell Pepper (Seeded & Diced)
• 1 Medium Onion (Cut Into Strips)
• 1/4 Cup Water
• 1 1/3 Cups Tomato Sauce (Preferably Lower Sodium)
• 12 Ounces Nonfat Mozzarella or Shredded Soy Cheese (Soy Station @ Trader Joe's is My Favorite)
• Other Healthy Yoppings - Your Choice! (Black Olives, Peppers, Garlic, etc. - NO SAUSAGE OR PEPPERONI!!!)
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Directions

• 1. Preheat oven to 425 degrees.
• 2. Put the pitas on the oven rack and toast for 4 to 5 minutes until lightly crisped. Make sure they don't burn. Remove from the oven.
• 3. Meanwhile, season the steak with the ground pepper. In a large nonstick skillet, cook the steak for 2 to 3 minutes over medium-high heat. Remove from the pan and set aside. Pour out any fat from the pan.
• 4. Put the pepper, onion and water in the pan, reduce heat to medium and cook, uncovered, for 3 to 4 minutes. Stir until the vegetables begin to soften and the excess liquid reduces almost completely.
• 5. Lay the pitas on a baking sheet. Spoon 1/3 cup of tomato sauce over each pita and top each with an equal amount of steak, vegetables and cheese.
• 6. Bake for about 6 minutes or until the cheese melts to desired level. Serve immediately!

Overcoming Workout Plateaus: How to Keep the Body Guessing

Humans are habitual. They strive on routine and rituals. While it’s true that routine can provide a sense of ease and security, I think we’d all agree that the same old, same old can also turn to boredom. And when it comes to working out, routine can be downright toxic.

New exercisers often see quick fitness results such as weight loss and increased muscle strength while engaging in the same workout day after day. However, after several weeks following their fitness routines they often become frustrated as the gains begin to dwindle. Eventually dieters scales become frozen on the same number or weight lifters are stuck at the same weight size.  They hit a plateau. 

A plateau typically is the direct consequence of a fitness rut – when an exerciser performs the same workout over and over. The human body is very efficient and quickly adapts to work. Once the body practices the same activity repeatedly, it grows more proficient at performing those moves. So that means it requires less energy and therefore also burns less calories. 

Instead of celebrating their body’s improved fitness capabilities, exercisers often abandon their workouts. And who can blame them? After all, they no longer are seeing the results they desire and become increasingly bored with their workouts. Plus, hitting a plateau not only can halt fitness gains, but it can even reverse previous successes. But, with just a few simple steps exercisers can easily break-through that brick wall and continue to reap all the rewards of regular physical activity. 

Dodging the dreaded plateau is actually very easy. Variety is the key ingredient to continual fitness success. To avoid hitting a workout plateau, follow these recommendations. 

To begin with, every workout routine should be changed about every 4-6 weeks. The modification doesn’t have to be dramatic.  A totally new exercise is a possible option, but alteration of a current exercise can be just as effective. 

A simple way to determine how to transform your current workout is using the F.I.T.T principle. F.I.T.T. stands for frequency, intensity, time and type. This strategy can be adopted for both cardio and resistance training.

Frequency – increase or decrease how often you workout.

Intensity – increase or decrease the difficulty or level at which you workout.

Time – increase or decrease how long your workout sessions last.

Type – change the type of exercises you perform. 

Frequency and Time are limited by an individual’s schedule as well as appropriate rest time to ensure maximum efficiency and safety. But Intensity and Type are really only limited by creativity and planning.

Cardio exercise intensity can easily be varied through speed, incline, distance, height, etc. And of course the types of exercises are practically endless, so exercisers should never have the excuse that they’ve exhausted their exercise options. Good cardio examples include: walking, jogging, swimming, biking, hiking, and more. In addition, combining several of these exercises into one workout session can be very effective. Try 10 minutes each of 3-4 unique exercises. 

Strength training intensity can also easily be altered with changes in resistance size, number of reps, rest time, number of sets and more. Even simply switching the sequence of the exercises can prove effective. There are also numerous strength training exercise options. 

Unfortunately, most exercisers are unaware of the plethora of training techniques and equipment options. They often get stuck performing the same 10 exercises over and over. Yet, there are hundreds of unique options. Simply utilizing new types of training equipment every 4-6 weeks can result in big improvements because each type of equipment will work the muscle groups in a slightly different manner. Gear options include: free weights, body bars, selectorized machines, resistance bands, and fitness balls – just to name a few. 

So, to reduce your chances of hitting a plateau remember the F.I.T.T. principle. And approximately every 4-6 weeks choose one element of the principle to change (or even all four components). Incorporating this strategy will enable you to progress further and attain even higher fitness levels. It’s just that easy!

Power Pilates & Structure Fitness Team Up for 12 Rounds: Kickboxing Boot Camp

Power Pilates, the Leading Educator of Classic Pilates in the World has teamed up with Structure Fitness, NYC's Most Exciting & Results-Driven Fitness Training to offer

12 Rounds: Kickboxing Boot Camp

A fitness class like no other, 12 Rounds will have you sweating, burning fat and smiling at the same time. It's easily the most dynamic and exciting hour-long workout program out there.

By combining fast-paced, heart-pumping Cardio Kickboxing training with the fat-burning and muscle-toning exercises of a fitness boot camp, 12 Rounds promises to give you the best workout ever.

"In 45 minutes I was sweating more than I ever have before! The class was incredibly challenging. It was also, by far, the most fun I've ever had working out!"

- Crystal Isaacs, 39, Independent Record Promoter

Classes are held at

Power Pilates on 23rd Street, between 5th and 6th Ave.

Class Schedule:

Tuesdays & Thursdays @ 6:15 PM

About Power Pilates

Supported by more than 7,000 Power Pilates trained graduates, Power Pilates is distinguished in the industry by an unwavering emphasis on training that honors the integrity of the original method developed by Joseph Pilates.

About Structure Fitness

Structure Personal Fitness Training is an innovative company dedicated to providing the highest quality In-Home Personal Training, Corporate Fitness Training & Fitness Boot Camps in Central Park, Riverdale & Jersey City.

Exercise of the Week: Spiderman Push Up (Leg Up)

Directions:

• Come into plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line. If you can't do a push-up this way, just lower your knees to the floor.
• As you bend your elbows out to the side and lower your torso toward the floor, bend your left knee and touch it to your left elbow.
• As you straighten your arms, come back to plank position with your left foot next to your right. Now lower your torso down and touch your right knee to your right elbow. Then return back to plank position.

Variations:

Foot Down:

Healthy Recipe of the Week: Chickpea Stew with Basil

Ingredients

• 2 Large Yellow or White Onions (Chopped)
• 1/3 Cup Water
• 6 Plum Tomatoes (Diced)
• 4 Cups Water
• 1/3 Cup Olive Oil
• 2 Tablespoons Finely Minced Lemongrass (Cut From the Bulb)
• 4 Cups Cooked Chickpeas
• 10 Fresh Basil Leaves (Chopped - For Garnish)
• 1 Tablespoon Fresh Lemon Juice
• Sea Salt (Optional - To Desired Taste)
• Red Pepper Flakes
• Steamed, Shredded Chicken (Optional)
• Mixed Vegetables (ie - Green Beans, Carrots, Peas, etc.)
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Directions

• 1. In a heavy saucepan, cook the onions and 1/3 cup of water over low heat for 10 - 12 minutes until softened, stirring occasionally to prevent sticking. Add tomatoes, cover, and cook for 15 minutes or until very soft.
• 2. Meanwhile, bring the 4 cups of water, oil and lemongrass to a boil over medium-high heat. Add the softened onions, tomatoes, mixed vegetables and chickpeas. Immediately reduce the heat to medium-low. Mix well. Cover and simmer gently for 20 - 30 minutes, stirring occasionally until the flavors meld.
• 3. Gently stir the basil, lemon juice, salt and steamed, shredded chicken into the stew. Sprinkle with red pepper flakes and serve.

Exercise of the Week: Kettlebell Full Swing

The kettlebell full swing is the most basic kettlebell exercise. It is a good exercise for beginners because it is the foundation for most other kettlebell exercises. For more experienced lifters it is a great exercise for building endurance and can be used in a circuit or as "rest" between sets.

Directions:

• Standing up straight, grasp the kettlebell firmly.
• Swing the kettlebell back, between your legs and squat down.
• Jump up explosively and use your hips to propel the kettlebell upward.
• Use your arms to slow the kettlebell as it reaches the top.
• Swing the kettlebell back down into the next repetition.

Tips:

• Keep your stomach and lower back tight.