Thursday, December 15, 2011

Eating On The Road

Travel to competitions and for training is a major part of an athlte's life.Finding familiar foods and a place to store them can be a challenge for athletes when they are traveling and eating on the road.Because of these challenges, good nutrition and adequate nutrient and calorie intake can be comoromised.The four key components to successful eating on the road are

(1) Bring foods and beverages with you.
(2) Pick up some essentials.
(3) Order special air line meals.
(4) Plan ahead for eating at restaurants and fastfood outlets.

Type 2 Diabetes

Physical activity has a positive impact on the insulin resistance often seen in people with type 2 diabetes.Physical activity affects blood glucose levels by increasing peripheral insulin sensitivity, lowering insulin needs,and improving glucose tolerance.Athletes with type 2 diabetes who appropriately manage their diets and who are not taking insulin should be able to engage in physical activity with the same amount of caution as someone with normal glucose tolerance, as long as the athlete does not have any existing blood vessel or nerve complications.Athletes with type 2 diabetes should, prior to beginning training, have a thorough medical evaluation to screen for large and small blood vessel complications associated with diabetes.Slowly increasing intensity and effort of training, while monitoring blood glucose levels, will help athletes with type 2 diabetes accurately assess the appropriate schedule for exercise and food intake to manage their blood glucose levels. Athletes with type 2 diabetes taking insulin must work with their physician and dietitian to set up an appropriate schedule and monitoring system for insulin injection, dietary intake, and physical activity in order to effectively manage their disease and perform at their best.

Tuesday, November 22, 2011

Warming Up

Warm Up How- Tos
Warming up should gradually increase blood vessel dilation, heart rate, systolic blood pressure, oxygen consumption , and elasticity of active muscles and joints.An effective warm-up session has two components general and activity specific.That's a fancy way of saying you need to move, and you need to stretch.

The general warm up should be five to 10 minutes of movement. Some experts recommend slower movements of the aerobic activity you'll be doing.For example, you might try some slow swimming to start off your session in the pool, or some slow cycling with low resistance before you up the pace and intensity.Others recommend walking as a way to warm up for nearly any exercise. Another option is slow-tempo calisthenics.It all depends on your preference and abilities.

The activity-specific part of the warm up should focus mostly on the muscles to be used in the aerobic activity.For example, if you're going for a run , you should stretch your calves , Achilles tendons, and quadriceps after walking but before you take off .Aside from stretching , you also can incorporate lower -intensity movements that are part of the aerobic activity,such as gently rotating the arm at the shoulder for a swimmer or volleyball player, for example.
Cool Your Jets 

Some people think the cool down is a waste of time  walking out to the car after a tough game of racquetball should be plenty of cooling down!Others treat post-exercise time as a sort of happy hour, plopping down on the grass after touch football with a cold beer.The truth is that the cool down is as important as the warm up, and stretching is more important in the cool down because warm muscles respond better to stretching .Allowing the body to gradually slow down helps the muscles get rid of waste products such as carbon dioxide and lactic acid more efficiently than slamming on the exercise brakes.
The duration of the cool down should be in proportion to the duration and intensity of the aerobic activity in general, another five to 10 minute for a 30 to 40 minute aerobic session.The activities for a cool down , like those for a warm-up session, really are limitless.Walk, cycle slowly with no resistance, swim with a slower rate of arm stroke, even marching in place at a gradually reduced speed and intensity will help your body recover from the hard work it's done.

Wednesday, September 28, 2011

Fitness is life

Dear friends thank you so much for your time at Boot Camp one keep up the good works and remember Fitness is Life pass it on Lmh fitness

Fitness is life

Dear friends thank you so much for your time at Boot Camp one keep up the good works and remember Fitness is Life pass it on Lmh fitness

Tuesday, September 27, 2011

thanks to you

I think taking those five weeks off really helped preserve my body.It kept me fresh .I have my parents to thank, too. I was blessed with great genetics.

Tuesday, May 24, 2011

How can eating 6 meals per day be more convenient?

Eating six meals a day isn't easy unless your family is like some stereotypical 70's family where the wife just stay home all day ,cooks,cleans the house and when you come home she puts a newspaper on your lap and gives you coffee. But I'm sorry life isn't like that.Cooking six times a day sometimes isn't an option because you're at work, school or what not. And eating at McDonald's isn't the best past nutrition food.However there are things you can do to get your six nutritious healthy meals. Two words meal replacements. These are amazing if you need a quick meal in a crunch.They are easy to make, convenient and can be carried around in a backpack or even a pocket.All you need is a liquid to mix it in.They have slow release carbs,protein,and a bunch of vitamins and minerals.

Monday, May 23, 2011

Tape measure your waist

Wrap a tape measure around your waist at the level of your navel.A measurement of more than 35 inches (women) and 40 inches (men) is considered to be unhealthy

Monday, April 11, 2011

Elbow Flexors

The muscle that flex the elbow joint are the biceps brachii, the brachialis, the brachioradialis,and the pronator teres.Of these muscles, the primary elbow flexors are the biceps brachii and the brachialis. Are you ready for a little silliness to help you remember the elbow flexor muscles?Think of this group as three Bs and a P,and notice that all four letters are flexd that is, the loops of the Bs and P are flexed, or bent, just as the elbow is when these muscles are contracting. Don't groan we said silly, didn't we?

Tuesday, March 15, 2011

Choose a good gym and go at non rush time.

Choosing a good gym is important.Choose a gym that is close to where you work ,Live or study.Choosing the time to go is even more important.For example,if you go to a gym at time rush hours then you will be waiting in line to use a machine or equipment.This doesn't save time.Going at non rush times lets you get all you need to get done fast so you don't waste time.
Plan and have a routine and get into it. You have to have a good routin made ahead of time and you have to plan for things.If you just go about your day without a routin or plan then you will definitely get screwed over.Think about it, you would probably forget you had to workout if you didn't have a routin.It would save you more time than waste if you just had a good routine.Getting into a schedule is important also.When you get into a schedule then you know what you have to do and your not likely to forget.You also know what you're doing so you won't waste time.

Wednesday, March 9, 2011

Take advantage of spares if you're in school.

I get ,on average , two spares every day at my jobs .A lot of people , I mean a lot of uncommitted gym goers I see almost every spare fooling around in the cafeteria eating junk.I mean come on! Don't be stupid, those spars are there for a reason ,so you can get things you need to get done, done!

If I need to workout that day and I have a spare I use those spares to go to the gym, not just to waste my time chasing butterflies, picking flowers and blazing. spares are so important, if you waste them , then you have to spend time after work when time really counts to get your workout in . Think about it, it's a given you will have to be at work for 8 hours or so .So then why not get stuff done so you don't have to worry about it.

Have a good training split.
if I had all the time in the world and someone offered me $100,000 a month to just train and diet and do whatever I want for the rest of the day, then of course I would make an amazing training split. Most people would love to just go to the gym and focus and train one body part super intensely or two smaller ones.The thing is, we don't have the time to do that , you have to compress your workouts into reasonable SPLITS that fits your schedule. Having one that fits as much as possible into a reasonable workout will save time.Think about it,if you had a training split that had you work one body part of two smaller parts every time, then that means a lot more trips to the gym when you can do it with less trips to the gym. And this means, you guessed it wasted time.

Tuesday, March 1, 2011

The Importance of the pump!

As with most profound physiological processes, the pump results from the complex interplay of a number of related functions. Find out fight here what the pump is and how best to achieve it . Ever feel like you can't get through a tough workout because you have no one pushing you ,or have you ever felt like you couldn't do that one extra rep because you 're afraid of dropping the weight on yourself? Many people feel that way all the time .It doesn't have to be like that as long as you have someone reliable to workout with.Picking a training partner should not be a difficult task . the great thing about a workout partner is, you don't need to have a partner who is the same sex, they don't have to be the same age, and they don't have to be the same weight as you . Motivation can come from anyone.

You ultimately want to pick someone who is reliable and who is there to help and push you during your workout .You also want someone who shows up at the scheduled meeting time.When you say you want to workout at 12pm ,that doesn't mean 12:10pm or 12:20pm.They need to be prompt and ready to workout when you are scheduled to meet. Your partner should also be someone who doesn't take long absences from the gym.You don't want a partner who is constantly taking a couple weeks off from lifting because of a busy schedule or because of X,Y,and Z


Training session or two pay attention to the work ethic you see going on and the ease of interaction between trainer and athlete.Remember,practice good gym etiquette and do not interrupt a workout in session.Wait for the scheduled time to be up until you initiate a conversation.

Wednesday, February 16, 2011

Causes of Obesity and Weight Gain

You already know that obesity is a condition with physiological, metabolic,genetic, and social components.Because the causes are many and varied, obesity is difficult to treat and many require the guidance of a variety of professionals.About 30 percent of obese individuals also suffer from binge eating disorder.Binge eating disorder involves consuming excessively large amounts of food in a short period of time. However, individuals with binge eating disorder do not engage in any type of purging behavior.Obesity increases a client's risk of several health conditions such as coronary heart disease, hypertension, Type 2 diabetes, and sleep apnea.We're going to talk more about eating disorders later in this lesson, but for now let's talk about why people put on weight.There are several reasons why people gain weight, and not all weight gain stems purely from eating too much.Certain endocrine and metabolic problems such as thyroid disorders and diabetes can contribute to weight gain.Therefore it is helpful to have a qualified physician rule out medical causes of weight gain prior to having a client Begin a fitness program.

Definitions of Physical Activity,Exercise, and Physical Fitness

Probably because many of us are used to the old recommendations,many health professionals and laypeople alike often use the terms physical fitness, physical activity, and exercise interchangeably, although their actual meanings are not the same.Perhaps you also substitute these terms for one another.However, notice that throughout this site we emphasize physical activity as opposed to exercise or physical fitness,in keeping with the new physical activity recommendations. We feel that the distinctions between these terms are critical, so let us clarify what each means before proceeding.

Wednesday, February 9, 2011

The Heat of the Moment

When exercising outdoors or in a warm environment, clothing should be light weight, porous, and loose fitting.Light colors reflect sunlight best, helping to keep an exerciser cool.Wearing a light-colored hat to protect the face from the sun while also avoiding the absorption of excess heat through the head can be a big help.

Sunscreen should be used when exercising outdoors regardless of air temperature to prevent both sunburn and skin cancer.Waterproof garments should be avoided during exercise as these prevent the evaporation of sweat and can easily lead to overheating.

There's a Chill in the Air

When exercising in a cool climate, it is best to dress in layers that can be removed to control body temperature throughout a workout. The clothing layer closest to the exerciser's skin should pull away sweat and allow it to pass it through the fabric.Wool and polypropylene are two good materials for these purposes.Special jackets can be worn on windy days to provide protection from the wind and keep exercisers warm.Wearing a hat prevents heat loss from the head, while gloves or mittens protect against frostbite.

What Are Elliptical Trainers?

Elliptical Trainers have taken the fitness industry by storm in recent years thanks to the low-impact, weight-bearing aerobic workout they provide.These machines offer an efficient, high-intensity workout without endangering delicate or injury-prone joints.Elliptical trainers require the lower body to move in a way that combines cycling with stair climbing as the feet move in a special egg -shaped -elliptical -pattern without ever leaving the foot-pads.The upper body also can be incorporated, which makes the workout resemble a walking or running stride even more.

Saturday, February 5, 2011

Dual Relationships

As you build your career, it makes sense to look to your friends, family, neighbors, and others you know for clients. After all, you already know these people, and you have established a basic level of trust with them.However, working with people you already know can be problematic. At some point you might find it difficult to juggle the dual role A relationship that extends beyond the limits of the professional interaction is called a dual relationship. your client may be someone you go to basketball games with or someone with whom you wife owns a company.Your client might be the mother of your son's girlfriend. These are all examples of dual relationships.Some professionals say it's important to avoid dual relationships with clients.However, unless you live in a huge metropolitan area and can build your client base by working with people you otherwise never see, you are likely to have some dual relationships with your clients.So it's probably more realistic to learn how to manage them.To manage dual relationships,it's important to understand your boundaries.

Friday, January 21, 2011

Why Are Goals Important?

When a person set a goal for himself, he acknowledges his desire to make a change in his life .When it come to personal fitness, goals provide a long term vision while serving as motivators on a day to day basis .This is why a personal fitness trainer and client work as a team toward the client's fitness goals.It is not the job of a personal fitness trainer to set expectations for the client.The client must take responsibility for setting his or her own goals,using the personal fitness trainer only as a guide.Ideally ,client and trainer work together to set initial fitness goals and update these on a regular basis as the client progresses through the fitness program.Goal setting improves the quality of fitness training and the performance of the client. People who set goals in the gym tend to achieve more and feel a greater sense of satisfaction with their workouts .Furthermore,accomplishing a goal leads to greater self confidence and a sense of pride,both of which increase motivation for exercising.

Wednesday, January 19, 2011

Motivating people

Motivating people to be phtsically Active

Help your clients go from a sedentary to an active lifestyle.

Sunday, January 2, 2011


Any surfaces, especially benches that come into contact with the skin,need to be clean and disnfected after each use to keep the equipment from harboring germs and bacteria