hmmmm.....Coffee!

Coffee is a very popular drink among athletes. Some of the reason for this is cultural -- the get-together after training, for example. Apart from the fact that coffee is obviously a popular drink, tastes good, and seems to contribute to a feeling of well-being and energy for many people, the health and performance benefits of coffee drinking may be due to the stimulant caffeine and other naturally-occurring plant constituents.

Caffeine as an Performance Supplement

Caffeine is one of the sports performance supplements recognized as safe and effective at the recommended doses. Caffeine is not banned or listed by the World Anti-Doping Agency for sport. The reasons caffeine helps is not altogether clear, but it may be to do with delaying neural/brain fatigue -- that is, you don't feel fatigue or pain as early as you would without the caffeine dose. Also, caffeine may provide direct muscle performance effects. The early theory that caffeine enhances fat burning seems to have been discounted as a performance mechanism in athletes. Caffeine does seem to boost performance in the longer endurance events like marathons and triathlons, but has limited benefit in competition in power sports like sprints, or even bodybuilding and weight lifting. However, caffeine may still provide benefit for athletes in these power sports by allowing them to train harder. Caffeine's ability to reduce the "rate of perceived exertion" (RPE) associated with pain and discomfort is likely to enhance high-volume training ability.

In addition, coffee/caffeine may give some trainers and competitors a feeling of well-being and power -- after all, it is an effective brain and adrenal stimulant -- although an effect may be more psychological than physiological and the line between the two can be blurred.

Health Effects of Coffee

In a range of human health studies, coffee and caffeine have been associated with possible prevention of various diseases, with few adverse effects in healthy people up to 3-4 cups a day, averaging around 400 milligrams of caffeine. (In pregnancy, perhaps half this to reflect some uncertainty about caffeine and miscarriage.)

Possible Health Benefits of Coffee

·         Lowers risk of type 2 diabetes

·         Protects against liver disease

·         Protects against Parkinson's disease

·         Reduces risk of endometrial cancer

·         Protects against Alzheimer's disease

Most of these benefits have surfaced in prospective human studies and cannot be regarded as certain because of factors that may not have been accounted for in this type of study.

The role of caffeine and coffee in heart disease remains somewhat controversial, but less so than in earlier decades, with moderate to high consumption showing no increased risk of heart disease in prospective studies of large populations.

As we approach the holiday season we wanted to leave you with this short YouTube video by Dr. Mike Evans.  It has been circulating alot since it was initially posted and we hope you share it with others as well.  We often get caught up searching for the best exercise on how to target specific muscles or what activity provides the best cardio workout.  Dr. Evans explains his "prescription for health" in this short, concise and simple video (just 10 minutes long) which left us with a feeling of "just do it"!  The simplicity is refreshing.

At this time we would also like to wish you all a wonderful holiday season.  We hope you are surrounded by love and warmth and have a holiday that's a truly wonderful treasure to cherish all through the year.

Debbie & John

http://youtu.be/aUaInS6HIGo

Gifts for the Fitness Enthusiast

Fitness gifts aren't for everyone, of course, but if there's an exerciser in your life, chances are there's something he or she wants to make workouts more efficient and more fun. I did some research to find out some of the top-selling items this holiday season. If you need gift ideas for the fitness enthusiast in your life, below are some thoughts on what exercisers really want this year.

1. Heart Rate Monitor

A heart rate monitor is an excellent tool for any exerciser who wants to get the most out of his or her workout. There are a variety of options out there, but you'll definitely want one that has a heart rate strap so your exerciser can see a continuous heart rate at a glance. If he's a techy, he might want a fancy GPS model which can track pace, location, speed etc. If she's into fitness and counting calories, she might enjoy a lighter version which can do all the counting for you while you exercise.

2. Armband Heart Rate Monitors

Heart rate monitors are great, but there are plenty of people completely opposed to wearing a chest strap, especially if you are a runner. It certainly can be a pain to wear and use, which is where this armband comes in. It offers all the bells and whistles of a regular HRM - heart rate, time in target heart rate zone, calories burned, etc., but without the annoying chest strap. Just strap it to your arm and you're ready to go.

3. TRX Suspension System

If you have friends or family who love to try new and challenging workouts, the TRX Suspension System offers just that. This network of straps connects to a door or ceiling (with an anchor) and allows the exerciser to leverage his own body weight for a variety of strength, endurance and power exercises. What's great about the TRX is that it's different, it allows you to work your body with very little equipment and you can take it anywhere. It's a bit pricey (the basic package is $189.95), but the package comes with everything you need - the strap system, a wall/ceiling anchor and a variety of videos. There's also a package with the door anchor included ($199.95), which is more travel friendly.

4. Hydryx Workout Towel

OK, so giving someone a workout towel seems a little lame. But this towel is actually pretty cool...literally. Once you take it out of the included tube, it instantly cools to help keep your workouts more comfortable. It's great for the gym, which can get steamy with all that body heat, or for summertime workouts as well. What a great idea and a perfect choice for the exerciser who has everything.

5.  Workout Socks

We probably all have that one person (hello, grandma) who gives us socks every year for birthdays or other holidays. In fact, many of us let our socks fall apart, waiting for the holidays when we know we'll get to stock up. If you're the sock recipient, ask for a pair of these workout socks. I normally don't spend much time raving about socks, but these are excellent for any activity. They have padding at all the right places - the heel and the ball of the foot, while the rest of the sock is thinner, yet supportive. They breathe well, stay in place and offer padding without the bulk.

6. Kettlebells

Kettlebells are the latest trend in fitness and a good choice if your exerciser loves a challenge. There are a variety of kettlebell options out there, from medicine-ball like bells to basic iron models. Kettlebell training isn’t easy, so he or she should have some instruction before diving into a workout. You might consider getting them an instructional video if you're not sure of their fitness level.

7. Personal Training Sessions

Keep in mind that not everyone would be thrilled to get personal training sessions. So you shouldn't get someone sessions just because you want them to exercise or be healthy. However, this can be a great gift if your loved one has expressed interest in training but is reluctant to spend the money or intimidated to try it.  You might want to give one or two sessions and let them decide if they want more, or offer to train with them in group sessions.

 

8. Gym Memberships

Like other fitness gifts, a gym membership isn't for everyone. Giving someone a gym membership because you want them to workout may cause some instant relationship problems.  However, if they've been talking about joining a gym, you're in the clear.  Another option is to get them a coupon for free tours of gyms and let them browse before you buy. 

HAPPY SHOPPING!

When things come off the rails....

There will come a day when things come off the rails.  This topic is close to my heart or, I should say my back, after dealing with a chronic back injury for the past few weeks.  You never know when things will come off the rails in your exercise life, but one thing you can count on is that there's always something you can do about it.  Coming "off the rails" can kick your butt, but it can also bring out a strength you never knew you had - that way you can kick it right back (once you're allowed to kick, of course!)

Coming off the rails usually stems from a non-threatening event, but most commonly involves:

• an injury
• an illness
• an unexpected, unforeseen change in schedule ("Surprise!  Companys coming to visit for an entire month!")
• a known quantity that always railroads you no matter how much you prepare (the holidays, a vacation, a visit from a friend who still acts like he's in highschool...)

The biggest problem, however; often isn't the "off the rails" event itself, but our response to it.  The most common and debilitating reaction is frustration.  As in "I was finally getting back to my workouts / seeing results / not hating my workout routine, when I caught a cold / injured myself / agreed to host the office Christmas party and ended up quitting / skipping too many workouts ....and am now completely off track."

Most advice is useless in this situation, but there are two things you can do to get through almost any "off the rails" event:

1.  DON'T GIVE UP - promise yourself that you won't stop exercising, even if all you can manage is five minutes of focused exercise.  This will help you keep your workouts somewhere in your life.  Maybe they aren't your first priority, but they're still a priority.
2. FIND A WAY TO MOVE FORWARD - "off the rails" can be like a brick wall, making it difficult to get back on the rails.  The important thing to remember is that there is always a way to move forward.  Maybe moving forward means working the parts of your body that aren't injured or lightening up on exercise until your cold is gone.  Maybe moving forward is walking the stairs at work on your lunch break if you can't make it to the gym.  Even if you can only move a millimeter at a time, you're keeping that forward motion.

What do you think?  Have you been derailed from your workouts?  Remember to just moving forward ...carefully!

Batwings - Buffalo wings - Ham hocks - Jelloceps ??

Whatever you call your triceps, there's a good chance you've tried exercise to get rid of excess fat there.  Unfortunately, target exercises can't burn fat off of specific parts of the body, but they can build muscle, which contributes to overall fat loss.

There are a variety of exercises we can do for the triceps and, while they're all good, some are better than others.  Experts figured out just which exercises exert the most muscle activation in a recent study, and you'll find that the most effectives moves are also the most challenging ....hmmmmm, interesting it works that way!

Here are the top three ....the most effective triceps exercise starts with the toughest one of all, the triangle pushup, which elicited the most muscle activity of all the triceps exercises studied.

TRIANGLE PUSHUP

1.  Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a triangle shape.

2.  Straighten the legs into a plank position (harder) or keep the knees on the floor for an easier version.

3.  Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat.  If you can't go that low, go as low as you can and work to build enough strength to lower all the way down over time.

4.  At the bottom of the movement, your elbows will naturally flare out to the side.

5.  Press back to start, keeping the torso rigid, and repeat for 1 - 3 sets of 8 - 16 reps (or until fatigue).

KICKBACK

The kickback is the second most effective tricepts exercise and not far behind triangle pushups, coming in at about 88% of muscle activation.  By bending forward, you really have to work against gravity to move the weight up and down.  The key to this move is to use your shoulder to stabilize the upper arm, allowing the forearm to extend behind you.  If you feel your elbow drifting down, use a lighter weight to keep good form.

1.  Prop the right foot on a step or platform, resting the right forearm on the thigh to support the back.

2.  Hold a weight in the left hand and pull the elbow up to torso level.

3.  Keeping the elbow in that position, extend the arm behind you, focusing on contracting the triceps.

4.  Lower the forearm down to about 90 degrees and repeat for 1 - 3 sets of 8 - 16 reps (or until fatigue).

5.  Focus on keeping the upper arm stationary against the body throughout the exercise.

DIPS

Dips are the third most effective exercise and a tough one depending on how you position your feet.  In this version, the knees are bent, making the exercise easier.  Extending your feet will increase the intensity of the exercise.  The key to keeping this move safe is to keep your hips close to the chair or bench to avoid straining the shoulders.  Make sure you keep the shoulders down and away from the ears and, if you feel any discomfort in the shoulders, skip this exsercise.

1.  Sit on a chair or bench with hands just outside of the hips and the knees bent or the legs extended straight out (harder).

2.  Lift up onto the hands and keeping the hips very close to the chair or bench, bend the elbows, lowering down until they're at about 90 degrees.

3.  Keep the elbows pointing behind you, the shoulders down and the abs engaged.

4.  Push back to start and repeat for 1 - 3 sets of 8 - 16 reps (or until fatigue).

5.  AVOID this exercise if you feel any pain in the shoulders.