KieFit Journal November 2008
W E L C O M E F O R
B U L K I N G
W I N T E R
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T R A I N I N G Y O G A
A N D
S K I I N G
H O W T O F E E L B E T T E R ? A
H E A L T H Y
D I E T
M E N U
G O T O G E T H E R
W E I G H T L O S S T I P S ! L O S E W E I G H T N A T U R A L L Y
E X E R C I S E : S H A P E U P F O R S L O P E S E X E R C I S E S C A N H E L P Y O U R E A D Y F O R S K I S E A S O N
G E T
KIEFIT JOURNAL
HEALTHY AND HAPPY LIFE! NOVEMBER 2008
Well, fit and healthy for Winter?!
ISSUE: WELCOME WINTER, TIME FOR BULKING UP!
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WINTERTIME PHYSICAL AND EMOTIONAL RESTORATION
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NO SPACE FOR STRESS
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A HEALTHY DIET MENU - HOW TO FEEL BETTER AND REST GREAT?
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LOSE WEIGHT NATURALLY FAST WITH A MEAL PLANNER
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OVERDOSE OF VITAMINS – SEE REVERSE EFFECTS OF EXCESS
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THE 11 BEST FOODS YOU AREN’T EATING
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YOGA AND SKIING GO TOGETHER BEFORE, DURING AND AFTER THE SKI SEASON
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SHAPE UP FOR THE SLOPES—EXERCISES FOR SKI SEASON
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Hello Fitness Fans! Start reading now and get inspired from KieFit Journal for a Happy and Healthy Life in autumn and winter time! I am very glad to introduce you to my new KieFit Journal. “Happy and Healthy Life in autumn and winter” inspires you for maintaining and upgrading your fitness. Start reading, now! Welcome Winter! This is the motto of our KieFit Journal November 2008 edition. Use the winter time for your physical and emotional restoration. Read an interesting article about the way water drinking effects your organism (Page4). Lose weight the healthy way with a meal planner. Read a helpful article about a healthy diet (Page7). Yoga is a perfect training before, during and after the ski season. Read here why! (Page10). Prepare yourself for the white runway! You can find an extensive ski workout on KieFit Journal Page11.
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Take your mat and start now!
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WELCOME
WINTER
3
Welcome Winter, Time For Bulking Up! By Sean Barker
But, this does not have to mean that your training has to slow down. As the fall-winter season draws in learn to welcome the sound of moving iron and the heat generated by intense training sessions. My goals during the winter are to put on as much muscle mass as possible. I forget about eating only low calorie foods and keeping my abs ripped. Tank tops and gym shorts are no longer my choice for gym attire; sweat shirts and sweat pants are the clothing of choice to keep my body warm during those heavy training sessions.
Crank up your favorite tunes, hit the weights and then hit the kitchen! The rest will take care of it itself.
For anyone who has trouble putting on weight, cardio if at all should be kept to a couple sessions a week for health and conditioning. You need all the calories you can get to put on size. This is the time to pack on some solid weight through heavy intense workouts, a high calorie diet and making sure to consume high-quality protein every three hours. I first tried this approach last winter and come spring I was 12 solid lbs heavier. Taking in a surplus of calories allow you to train heavy and intense which should be between 4-6 reps and makes sure to give your body enough extra fuel for repair and growth. Now, I am not saying to go and get shares in McDonald's and eat all fast food. But, your first priority should be nutrient dense foods not empty calories. If you are going to eat out make protein your first priority and don't worry about the carbs and fats. The protein will help build muscle and the carbs and fats will supply the extra calories to help put on weight. Healthy fats such as flaxseed and canola oil are not only good for you they will supply you with extra calories to meet your caloric needs. Also make sure to drink lots of water to help in digestion and metabolic processes from all the food you eat.
Learn the "The Truth On Fat Loss, How To Finally Lose That Beer Belly" in this FREE report from Sean Barker at http://www.dadfitness.com Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped thousands of Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit http://www.dadfitness.com Article Source: http://EzineArticles.com/? expert=Sean_Barker
“Crank up your favorite tunes, hit the weights and then hit the kitchen! “
WELCOME
WINTER
4
Wintertime Physical and Emotional Restoration By Mary Ann Copson Winter is a time of moving deep inward. It is a time of conservation, rest, storage and quiet replenishment. When winter comes there is a darkening of skies and a retardation of growth. The cold drives us to huddle in our den and seek our warmth from within. In winter, we move toward greater receptive and introspective energy and slow our outward expansion. Winter is the time of rest. You may find that you require more sleep, down time and quality rest. In winter, you may need an earlier bedtime and a later wakening time. Because of this pull toward rest, you may also be drawn to mediate, pray, dream or contemplate more deeply to restore your spiritual energy. Autumn energy drives us downward to our roots where we hibernate through the stormy, housebound times of winter. The darkness of winter pulls us inward calling us to be more receptive to our own needs and the counsel held deep within us. Seemingly contradictory, the Winter Solstice - the beginning of winter - is actually the harbinger of light. Devoid of outward growth in the dead of winter, every day from the solstice on gets longer. As we draw deeper into ourselves and mimic this contradictory aspect of winter, we too are in the process of storing, building and generating our own light. The light must first collect internally before it is strong enough to sustain our outward growth and expansion. To facilitate growth in the newness of spring, winter is the time in which you need to take special care of your-
self through nutrition, warmth, and rest. Winter Correspondences: Water is the element that corresponds to winter. Water governs the metabolism and controls the bladder. Water is the essential fluid of life through which all things must pass. Water makes up the majority of the human body. Water is the receptive element, the
inward gathering. A healthy, vital kidney/adrenal connection allows for the proper balancing of opposites: calm yet energetic, strong yet nurturing, active yet restful. Disruption in the kidney energy in the body may show up in a number of ways including: Problems with the bones
element of the emotions and winter can be a time of deep emotional experiences. The kidneys and the bladder are the two body organs that deal with the body's water and are associated with winter. They "open to the ears" and the ears are the sense organs associated with winter wellness, as is the sense of hearing and the ability to listen. The kidneys are seen as being the storage place for our life force. They are the seat of the cycle of transformation and they generate our will and ambition. The kidneys are related to the adrenals, which generate energy, warmth, and sexual and reproductive expression in the body. The kidney/adrenal connection is the foundation of the body's energy expression both outward reaching and
the ears including ear infections
A loss of the "sparkle" in the eyes
general anxiety are likely. Restoration and rejuvenation of the kidney/adrenal energy resolves this fear and opens up the pathway to joy and loving expression. Often deep fears and insecurities will not yield to insight and understanding until the kidney/adrenal pathway is restored and strengthened. The climate is cold and the associated direction is north - the place of wisdom, introspection, intuition, and ancestral guidance. Groaning is the sound of winter and the color of winter is blue and black. The kidneys influence the storage of the life force in the bones and the bone marrow. "I felt it in my bones" is an indication of a deep and intense intuitive knowledge. Winter is a good time for undergoing restorative bodywork. The sexual organs and sexuality are also water/ winter elements. Either too much sexual activity or too little sexual activity may be related to the health and functioning of the kidney/ adrenal complex. Traditionally the predominate energy flow through the bladder occurs between 3-5 PM and through the kidneys between 5-7 PM. During this time, relaxation and rest may be required to stay emotionally centered and receptive. If you have difficulty getting through this time of day you may need to regenerate your kidney/ adrenal pathway by including in your diet nourishing winter foods.
Fear is the emotion of winter. Like the winter, fear can be deeply rooted internally. When there is poor or weak kidney/adrenal energy, excessive fear, phobias and
Copyright (c) 2008 Mary Ann Copson Mary Ann Copson is the founder of the Evenstar Mood & Energy Wellness Center for Women. With Master's Degrees in Human Development and Psychology and Counseling, Mary Ann is a Certified Licensed Nutritionist; Certified Holistic Health Practitioner; Brain Chemistry Profile Clinician; and a Health, Wellness and Lifestyle Coach. Reconnect to your physical, emotional, mental, psychological and spiritual natural rhythms at http:// evenstaronline.comArticle Source: http:// EzineArticles.com/?expert=Mary_Ann_Copson
Problems with hearing and
Problems with the head and the hair including hair loss Problems with sexuality and libido, reproductive problems and urinary problems Slow or poor growth of the mind or body Accelerated aging Excessive fear or insecurity
NO
SPACE
FOR
STRESS
Meditation: No Space for Stress By Sera Redmonds Rising competition & routine hassles has gifted us an unwanted evil – stress. Nowadays you will find several techniques & medications to deal with stress & stressors. But you yourself are the best doctor of any mental problem. Meditation has appeared as a self-boosting & soul enriching technique that not only helps relieve from stress but also relax the mind with sustained concentration. These days, meditation has become one of the most effective & popular stress management tools. Meditation is incredible way to lighten up & relax during & at the end of a stressful day. By little & regular practice, you can soothe your life by doing meditation 20 min a day.
• Count your breaths, and speak the number of the breath as you let it out. This will keep your mind engaged
The Idea behind Meditation
Objects often used are flowers, candle flames or flowing designs, but you can use other. You can use any object while doing this.
When you practice meditation, your heart rate and breathing slow down, your blood pressure stabilizes, oxygen is used more efficiently, and you sweat less. Meditation improves your immune system & thus ageing slows down. Your mind gets refreshed and your creativity increases. Meditation helps to consciously calm down your body and focus your thoughts on one thing for a sustained period. This makes your mind engaged, diverting it from the problems that are causing you stress. It gives your body sufficient time to relax and restore its strength, and to clear away stress hormones that may have built up. It has also been noticed that people who meditate regularly find it easier to quit smoking, drinking and drugs. Meditation is no magic but it can be of great help to your body and mind to deal with stress and other difficult issues of life. You can do it quite easily by following these steps: • Sit gently & comfortably at a silent place • Close your eyes • Begin with relaxing the muscles of your feet and work up your body relaxing muscles Concentrate on your breathing. • Inhale deeply and then let your breath out.
• Do this for ten to twenty minutes. Other than counting your breaths, you can also do the followings: Focusing On An Object This technique is found to increase the concentration power. Here, you have to focus attention completely on examination of an object. Look at each & every detail of the object, like shape, color differences, texture, temperature and movement of the object.
Focus On A Sound This technique is used more often as some people like to focus on sounds they make. It entirely depends on your lifestyle what sound fetches more of your attention. “Om” is the classic example of focusing on sound. Imagery This technique is really stimulating, energizing, pleasant and effectivdely removes stress. This involves creating a mental image of a pleasant and soothing place in your mind. Whatever the way you use, it is important to keep your concentration intact. If any unwanted thoughts or distractions walk into your mind, let them drift out. Meditation has been a proven useful and practical relaxation technique from ancient times. It rests your body, let stress hormones to cave in, and occupy your mind to let unpleasant, stressful thoughts stay away.
About the author: The author, Sera Redmonds, addresses mental health related issues. If you wish to seek help for psychological problems to help yourself or your loved ones or if you want to buy xanax online you can log on to http:// www.xanax-effects.com for more information and advice. Article Source: http://www.Free-Articles-Zone.com
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HOW
TO
FEEL
BETTER
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A Healthy Diet Menu - How to Feel Better and Rest Great? By Sherry L Harris
If you are overweight, it may be part of the reason you are not resting well at night. Some foods can cause insomnia. So, let's end the trend right now and eat healthy, so you can sleep better.
Dinner Everyone knows that one of the easiest things to make is a salad.
The right salad can fill you up and have all the nutritional value you need. First of all, Although going on a diet sounds like a good don't use iceberg lettuce. It's not bad for you, thing, not all diets are healthy diets. Here are but it has all the nutritional value of water. some suggestions of things to eat while you Romaine lettuce is a good alternative. are on a diet that promotes both weight loss Chicken and fruit are a great combination of and health. things to put in a salad. Having fruit with dinner makes it easier to get the recommended Breakfast five servings a day and chicken will provide Perhaps the easiest the protein you healthy breakfast on need from meat. It the go is fruit and will also help the cheese. You can salad fill you up even prepare it the more. night before. Just Different kinds of grab an apple, put melons are great some cheese slices for salads. Also, in a zip lock, and for add feta cheese protein throw in and walnuts for a some walnuts. If you healthy twist. like waffles but don't Shrimp, which are like the sugary also fairly easy to syrup, try using peamake, can also be nut butter instead. added to a dinner This is sure to fill salad. Thai dressyou up and get you ing is perfect to the protein you need. A quick and creative breakfast idea is top it off, and won't overload you on the calohuevos rancheros rapidos. Simply slice up a ries. A side of pasta can go great with a hard-boiled egg and roll it into a whole wheat shrimp salad also. tortilla. Healthy flavor options include CanaYes, by eating right and exercising you are dian bacon, lean ham, cheese or a little setting yourself up to not only look fabulous, salsa. but to get some much needed rest. Lunch Healthy lunches can go way beyond your typical peanut butter and jelly sandwich. For a slight variation, try peanut butter and banana on whole wheat bread. Add a low-fat yogurt for your dairy and you're good to go. If you like Greek food, pita's can offer an international twist on the basic sandwich. Use pita bread to make a wrap with hummus, feta cheese and black olives. You can also use a tortilla to prepare a quick burrito. Just fill it with refried beans, salsa, lettuce and shredded cheese.
Need insomnia help? Sherry Harris offers FREE information packed ebook, "101 Amazingly Simple Ways to Beat Insomnia." Get the solution to your sleeping problems right now at http://www.ScentToSleep.com Get all the help you need to fall asleep fast, free sleep tips (that work!). Hope you enjoyed the article topic A Healthy Diet Menu. Visit us now. Article Source: http://EzineArticles.com/?expert=Sherry_L_Harris
„Although going on a diet sounds like a good thing, not all diets are healthy diets. “
LOSE
WEIGHT
NATURALLY
Seite 7
Lose Weight Naturally Fast With a Meal Planner By Roger Kent
Is it possible? Yes. How hard or how easy it is to lose weight naturally fast differs from one person to another and it's actually based on a large series of factors that are individual to you (weight, height, gender, blood type).
your meal plan up-to-date with the most recent developments in the industry.
mean it will work for you taking into consideration all those factors. One such case is the lemon cleansing diet (drinking and eating lemon on an empty stomach). This might work for people with really low stomach acidity but in many cases it has been known to lead to gastritis and stomach ulcer.
What's nice is that they give out a free report on weight-loss companies secrets. You can get your free report here. Thanks for reading, I hope you lose weight naturally fast and keep in shape for as long as you live for!
Youtube Video
A Healthier Diet Click here So what's the best meal planner out there? Where's what I consider to be "Strip that fat" is the best selling meal plan- a healthier diet. ner according to internet sales giant clickbank and is guaranteeing to make you Most people don't know about this and try shed 6-7pounds in the first 2 weeks and 50 random recipes they find. The problem with pounds within the first year just by sticking to the meal plan. this is that it's potentially dangerous. Just because it worked for someone it doesn't
This is a perfect example of how something that's good for someone can be harmful for somebody else.
That's why in order to lose weight naturally fast in a healthy manner you need something custom-tailored for your specific needs. Enter nutrition. This has been known mostly as a poppseudo science up until lately because of the lack of funds required for research. However do to the global over-weight problem (over 60% of world population and over 70% of Americans are now believed to be overweight), governments and nonprofit organizations have been pumping hundreds of millions of dollars annually into nutrition research. The results are the new-age meal planners, programs that are just stuffed with nutritional equations and aided by huge databases filled with millions of surveys. The great benefit here is that these are constantly updated with new info so they never get outdated and by this they keep
Article Source: http://EzineArticles.com/? expert=G._P._Wolf
BodyPerformanceTV
NUTRITION
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Overdose of Vitamins – See Reverse Effects of Excess From infancy to toddlers, children to adolescents, and, from young adulthood to maturity, we, as people, at large, are confronted and instilled with the benefits of vitamins. In some cases, individuals will conceive the notion that by increasing recommended daily dosages of a particular vitamin or vitamins, or, engaging the overdose of vitamins, in general, will enhance their respective levels of optimum achievement. However, such assumption can lead to serious complications, some, in posing considerable risks, such as a coma of a permanent nature or even death, brought about due to an overdose of vitamins. Vitamins are a healthy supplement to people's daily diets, particularly, in compensating for the lack of clinically recommended daily vitamin allowances through inadequate eating habits, or, in other terms, a balanced diet, when taken as directed. However, upon a person increasing their daily vitamin intake by exceeding the recommended dosage and allotments, such overdose of vitamins is unhealthy. Where children of younger ages are concerned, a misinterpreted or unintentional overdose of vitamins, particularly in those multiple vitamin formulation containing iron, poses hazardous factors. Within the natural and biological hemoglobin makeup, as a molecule contained in the blood, iron is the transportation component of oxygen to cells that are living. Small and normally recommended doses or supplements of iron permits the body's ability to restore the hemoglobin count. Unfortunately, when a larger than
recommended or prescribed dosage of iron is administered to a young child, the effect of this overdose of vitamins can devastatingly result in either a permanent coma or death. In the event of an overdose of vitamins through iron, antidotes, through the practice of alternative methods, to include alpha lipoic acid, Dimercapto propanesulfonic acid or a sodium salt, known as unithiol, can be administered if determined and diagnosed in time.
By Dr John Anne
to their liver, along with headaches, impaired vision and loss of hair. Hampered mobility, numbness felt in either or both the hands and area of the mouth can possibly be a result as to an overdose of vitamins, where a higher than recommended or counseled amount of Bitamin B-6 is taken by an individual.
Many individuals believe that loading their respective bodies up with vitamin C can be Issue in the overdose of vita- a preventative towards the mins, where iron is involved, common cold, as well as a has its impact on both elderly booster to the immune sysmen and women, as well as tem. While normal, recommended and prescribed levwith women who are menstruating. In the demograph- els and does of vitamin C supports these matters in its ics of individuals, due to either a natural and biological effectiveness, overdose of vitamin in this case, leads to loss of blood or a lowered level in the body's production bouts of diarrhea and abdominal pain and stress. of red blood cells, will seek out a supplement to either propagate or, as the expres- Vitamin D, through the body absorbing it through normal sion goes, pump up, the red sun exposure or sun bathing, blood cell counts. If the rein any amount, will never spective individuals ingest amount to an overdose of the recommended or prescribed amount of iron, as a vitamins. By way of ingesting vitamin D, as a supplement, dietary supplement, it can be in an amount that exceeds beneficial. However, if an excessively higher amount of the daily-recommended dosage, can cause complicairon, which would result in an tions in muscle functionality, overdose of vitamins, is along with the same ill effects taken or administered, the body's absorbing abilities of to the tissues of the heart. zinc would be impeded. Zinc Recommended for lowering is a mineral that serves a levels of cholesterol in pardual purpose within the body, ticular individuals, Niacin can as in healing wounds and be effective. Ingesting Niacin, regulating the immune sysin a dosage amount to tem. achieve such purpose, can Individuals who exceed the ingesting of vitamin A, as a supplement, by extremes not in accordance with either recommended or advised doses, is posing serious risks that fall into the scenario of an overdoes of vitamins. Such dangers to one's body can include serious damage
also act as an overdose of vitamins, in presenting jaundice, along with damage to the liver. About the author: For more helpful information read about Home Remedies at Herbal Remedies website. Also read about Breast Enlargement Products. Article Source: http://www.Free-ArticlesZone.com
“Vitamin D, through the body absorbing it through normal sun exposure or sun bathing, in any amount, will never amount to an overdose of vitamins.�
NUTRITION
Seite 9
The 11 Best Foods You Aren’t Eating Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice. 1. Beets: Think of beets as red spinach,
omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread. 9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anticancer properties. How to eat: Mix with
scrambled eggs or in any vegetable dish. Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters. How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies. How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes. How to eat: Asian-style slaw or as a crunchy topping on 11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immuneburgers and sandwiches. stimulating vitamin A; fills you up on very few calories. How to eat: Mix with a little 3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging butter, cinnamon and nutmeg. eyes. How to eat it: Chop and saute in olive You can find more details and recipes on oil. the Men’s Health Web site, which published the original version of the list last 4. Cinnamon: May help control blood sugar and cholesterol. How to eat it: Sprin- year. kle on coffee or oatmeal. In my own house, I only have two of these items — pumpkin seeds, which I often 5. Pomegranate juice: Appears to lower roast and put on salads, and frozen blueblood pressure and loaded with antioxiberries, which I mix with milk, yogurt and dants. How to eat: Just drink it. other fruits for morning smoothies. How 6. Dried plums: Okay, so they are really about you? Have any of these foods found prunes, but they are packed with antioxitheir way into your shopping cart? dants. How to eat: Wrapped in prosciutto and baked. 7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death. How to eat: Roasted as a snack, or sprinkled on salad. 8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in
Maybe you should be eating more beets, left, or chopped cabbage. (Credit: Evan Sung for The New York Times, left)
YOGA
AND
SKIING
TOGETHER
Seite 10
Yoga and Skiing Go Together Before, During and After the Ski Season By Keith Edwin Renninson
Here it is July and you’re probably wondering, "Is this guy nuts?" I mean, dude, it’s 90 degrees outside, not a snowflake in sight and he’s focusing on skiing! Well, you do when you love to ski and want to be ready when the time comes to throw the skis in the car and head for the hills. In Colorado, that happened in the first week of November last year.
for those tough, but fun, double black diamond days. You can purchase yoga videos, take a local, weekly class or watch for special shows on cable often featured on FitTV and OLN. I like to take an occasional class and use videos, they both offer diversity, privacy and instruction.
Youtube Video PUSH.TV Skiing with Jessica Smith
Cross-training have become the buzzwords Have a great summer; I'll see you on the in sports the past couple of years, and they Colorado slopes in a few short months. apply to skiing as much a cycling, baseball, basketball or snowboarding. Some cross training activities can only be done before Keith Edwin Renninson is co-owner, along
your season begins; then focus changes to just the main activity. Yoga and skiing go together before, during and after the season. As with cycling, yoga poses help keep your level of performance high while you reap year-round benefits. Skiing requires a lot from your body and even though a good hot tub, steam or massage can eliminate some of the sore muscles, yoga will keep you flexible and relatively pain free, if you apply it during the season. In pre-season, as we now find ourselves, is the time to use yoga to strengthen the muscles used in skiing, and gain endurance and deeper breathing skills which will aid you when the season starts. I always laugh at the timing of articles in magazines touting: “It’s time to get into skiing shape” when the season has already started. Sure, a pre-season tune up on the body is needed, but that shouldn’t be a month after it has started; by then you are already behind the game and open yourself up for sore muscles, strains and possible injury. Cross-training during the summer and fall months is invaluable and will give you a leg up when November arrives; swim, play tennis, bicycle, run to keep you in shape and interested in fitness through variety. Then, add yoga to improve flexibility and strength. Keep it up after the season has started to stave off any injury and fatigue
with Jeffrey Forman, of Golden Years Videos, LLC a production company dedicated to offering yoga and chair exercise videos for those over 50 or of any age who are rehabilitating from an accident or illness.
Renninson is an avid exercise and yoga enthusiast. Now in his late 50’s; he still races bicycles and regularly skis the black diamond runs in Colorado where he lives. For many years, a bona fide gym rat, Renninson still loves to lift free weights and use exercise machines. You can contact Renninson or read more about his company and the videos they have available at: http:// www.goldenyearsvideos.com
Article Source: http://EzineArticles.com/? expert=Keith_Edwin_Renninson
“As with cycling, yoga poses help keep your level of performance high while you reap year round benefits. “
SHAPE
UP
Seite 11
Shape up for the slopes Exercises can help you get ready for ski season Joe Miller, Staff Writer
What's a nice guy like Andrew Hooge doing in a place like Chapel Hill? Not that there's anything wrong with Chapel Hill. It's just that when you're one of the country's top experts on ski and snowboard fitness, you might be expected to live somewhere more ... alpine. Not a place that averages seven inches of snow a year, that touts a 767-foot mountain (Occoneechee, in Hillsborough) as its highest peak, and that's 180 miles from the nearest ski slope. "I'm here because of the School of Public Health," Hooge says to clear up the mystery. He's earning a master's degree in public health while forging a snowfitness mini-empire that includes a book ("FitSkiing: Your Guide for Peak Skiing Fitness"), consultation with the U.S. Ski Team, creating and teaching two snow-fit courses at UNC Wellness Centers' Meadowmont facility and a Web site that will include more than 100 recommended exercises for snow conditioning.
snow, the Triangle actually has a healthy population of skiers and snowboarders. It's hard to pinpoint exactly how many skiers and snowboarders are here. But the evidence suggests the number is sizable.
The Triangle represents the second-largest market for Virginia's Wintergreen ski resort and is the thirdlargest supplier of skiers to West Virginia's Snowshoe Mountain, the largest ski area in the South. The Triangle supports five ski His presence in the Triangle shops, and from January seems less perplexing when into March, at least one bus you learn that he learned to ski in Ohio, on a mountain "with something like a 400foot vertical of skiers and snowboarders drop." (That would be the runs daily from the Triangle elevation change from the to Wintergreen. The local top of the mountain to its base. By comparison, Colo- downhill population is deemed sufficient to warrant rado's Vail ski resort has a vertical drop of 3,150 feet.) an annual showing of Warren Miller's ski documentaAnd it makes even more ries. sense when you consider To those of you anticipating that despite its moderate the coming ski season -climate, its vertical chalwhich typically begins in lenge and its dearth of
earnest in mid-December, Hooge says now is the time to start getting your body ready. "If you get into shape now," he says, "you'll enjoy the slopes more. You'll also reduce your risk of injury." A significant number of ski-
To that end Hooge shares seven of the exercises he uses in his classes. Do them at least three times a week, he says, and you'll hit the slopes in good form. LATERAL HOPS (WARMUP EXERCISE) *
What you do: Slowly jump from side to side letting the outside foot hit first followed by the inside foot. Pick up speed as you develop a rhythm. Props: Yardstick, broomstick or long piece of masking tape. (For extra effect, you can use a Bosu ball. But it isn't cheap.) Reps: Three sets, 15-30 each side, with 15-30 seconds rest between sets. and snowboard-related injuries are the result of fatigue, not their perceived inherent dangers.
Muscles worked: Quads, calves and, to some extent, the core. Especially good for getting your blood flowing.
And now, he says, is the perfect time to launch a ski/ FIT BALL PUSH-UP TO snowboard-specific exercise PIKE regimen. What you do: Lie with your stomach on the ball, then "If you're in relatively good "walk" with your hands shape, a minimum of four to until your knees and shins are the only areas touching the ball. Do a push-up. At the top of the push-up, bring six weeks of [targeted] exeryour knees into your chest, cise should be enough," then extend them back to Hooge says. Less active the starting position. Retypes who plan to hit the peat for the suggested slopes may need about number of repetitions. At twice that long to whip the end, slowly roll backthemselves into shape. ward off the ball Props: 5565 centimeter fitness ball. And regardless of whether you prefer one board or two, fitness is key. "Both require Part II -> good conditioning," says Hooge.
SHAPE
UP
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PartII - Shape up for the slopes Exercises can help you get ready for ski season Joe Miller, Staff Writer
Reps: Three sets of 10-15. Muscles worked: Builds core stability and endurance. It primarily works the abdominals, low back, hip flexors, chest and triceps. LATERAL STEP-UP TO SQUAT (SKI SPECIFIC EXERCISE) What you do: Step up sideways with left leg onto the bench or box. Bring the right leg up on to the box. Step down with the left leg, keeping right leg on the box or bench. Squat down with left leg and hold for a second. Bring left leg back to the bench or box and step down with right leg. Repeat the squat on the right side. Repeat both sides for suggested number of reps.
ing the abs and midback, "two very important groups of muscles for skiing stability and endurance on the slopes." Props: Dumbbell that you can comfortably hold over your head for 15 to 20 seconds, box two to four feet high.
Reps: Three sets of 10-15 reps on both sides.
you return to the starting position keeping your focus on the hamstrings muscles (back part of the thigh). When you reach the starting position, press the dumbbell over your head, making sure to keep your abs flexed. Lower the dumbbell to your shoulder, then to your side. Repeat
for suggested number of reps and then switch sides.
Props: None. Reps: Two sets of 8-12 on both sides. HAND WALK * What you do: Begin in the classic push-up position. Slowly inch feet up toward hands while keeping the legs straight as possible. When you can't walk any farther, "walk" your hands out and return to the starting pushup position.
Muscles worked: Just about every relevant muscle, says FORWARD LUNGE Muscles worked: Helps with Hooge (try a couple and STRETCH * balance and builds shoulder you'll agree. "Great before a What you do: A basic lunge, muscles, which help in pickday on the slopes!") being sure to keep your ing up ski gear. It works Props: None. knees in line with ankle on primarily the hamstrings, front leg and to extend the core and shoulder muscles. Reps: Five. front leg and lean forward TORSO ROTATION until you feel a stretch in the Props: Dumbbell that you Muscles worked: "Assists in hamstring. Hold for 5 secWhat you do: Tie or wrap recruiting fast twitch fibers," onds, then repeat on other can comfortably push over an exercise band around your head. says Hooge, "which help something sturdy such as a side. improve the quickness of doorknob. Grab both ends Reps: 8-12 Muscles worked: Quads, skier's turns. It primarily with both hands and step hamstrings and works the quads, hamSIDE PIKE WITH away until the band is glutes. Warms strings, glutes, hips and LEG UP taught. With legs set shoulthe leg muscles, core." der wide, extend your arms, actively stretches What you do: Lie keeping them as straight as Props: Bench or box two to hamstrings. on your side with possible. Twist at the waist four feet high. your elbow on the Props: None. while pulling with the arms Reps: Three sets of 10-15 floor directly un- to the opposite side of the Reps: Eight, both repetitions on both sides. derneath the body. Slowly return to the sides. shoulder. KeepOVERHEAD STEP-UPS starting position. Repeat for SINGLE-LEG ing body straight, the suggested number of (SKI SPECIFIC EXERROMANIAN lift the top leg into repetitions, then repeat on CISE) DEADLIFT TO the air. With the the other side. What you do: Holding a PRESS (SKI top leg in the air, dumbbell in one hand fully SPECIFIC EXERlift your hip off the Props: Exercise band. extended over your head, CISE) ground and hold Reps: Three sets of 10 to step up onto the box with for two seconds. 15 each. the foot opposite the hand What you do: Repeat for the Muscles worked: primarily holding the dumbbell. Keep- Stand on one leg suggested repetiworks the abdominal musing the arm straight, step with a dumbbell in tions on both cles and lower back. Imdown and repeat for sugthe opposing sides proves rotational strength gested repetitions. Switch hand. With a very sides and repeat. slight bend at the Muscles worked: and flexibility. knee, slowly bend at the Good for "overall structural Muscles worked: Quads, trunk and reach the dumb- integrity, both on and off the hamstrings, calves, hips bell toward the opposing slopes." Improves overall and core. Holding the core and hip strength, and weight overhead forces the foot (crossing the body). body to compensate, work- Slowly extend the hips until endurance.
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