http://peakcontrol.wordpress.com/2012/01/23/to-stretch-or-not-prior-to-exercise-a-systematic-review-of-the-effects-of-acute-static-stretching-on-maximal-muscle-performance/

There have been debate about this for some time now, and I think this article is pretty accurate. My normal warmup would include foam rolling and a little bit of static stretching followed by some dynamic stretching. I believe that any type of stretching is not as effective without foam rolling first. I have become a big believer of the foam roll and apply it every day, workout or not. I get all of my clients to do foam rolling and have made believers with them as well. Especially those who have had major injuries and/or surgery.

So in my opinion, do some light stretching.  But, I wouldn’t do it until after foam rolling.

Download PDF Below

Program1

Ingredients:

1 lb. fresh asparagus, trimmed
8 cups romaine lettuce, torn
1/3 cup low fat Italian salad dressing
12 cherry tomatoes, halved
2 Tbsp parmesan cheese, shredded

Instructions:

Cook asparagus in boiling water 5-6 minutes or until crisp tender; plunge in ice water to cool and stop cooking. Divide lettuce between 6 plates, arrange asparagus and tomatoes on top and drizzle with Italian dressing. Sprinkle with cheese and chill 1 hour before serving.

Makes: 6 Servings
Serving Size: 12 Servings

Nutrition Facts (per serving)

Tune in at 5pm EST to check out today’s show! Today I will be discussing ways to make time to workout on a busy schedule!

880AM or on the web at www.880thebiz.com

Show Date: 7-14-11

Biz Talk, Adult ADHD, Aqua Bliss and

Executive Fitness

Episode 119

5:35 Victor Franks, Ph.D. - has spent the last 13 years on Fisher Island as a massage therapist, trainer and wellness consultant for the captains of industry and finance.  Author of AquaBliss: the Zero-Gravity Solution, Dr. Francs is a knowledgeable and clear voice in the jungle of conflicting information regarding your personal health and well-being.  He is a Ph.D. in Naturopathic medicine. We discuss the evolution of AquaBliss

5:45 Michael Kuang –NASM CPT, CES is the owner of Syphon Fitness. Michael works with his clients to educate them about health/fitness and creates effective workouts for each person. Michael is certified with the National Academy of Sports Medicine*, Michael has completed his certification for Corrective Exercise, and can help with injury prevention and current injuries. The certification held from NASM (National Academy of Sports Medicine) is the official certification for the NBATA (National Basketball Athletic Trainers Association). He is a member of the Health & Fitness Provider Network, which will allow training his clients online anywhere, anytime! This week we discuss making time to work out.

5:55 Jim rants about issues that get under his skin.

Today on the show I discuss the first workout with Jim Fried, the host of the show. We got some before pictures as seen below.

Jim's Before Picture

Right after this, I performed an evaluation with Jim. I typically do what is called an Overhead Squat Assessment, which gives me an idea of what muscles are tight and weak. This leads to various foam roll and static stretches as well as different strengthening exercises.

Overhead Squat

From this evaluation, I noticed a lot of muscle imbalances in his lower body as well as an rounded back. Both of which if untreated could lead to injury.

So we used the foam roller first. And this is a cylinder shaped object made of foam or plastic. This tool is great for giving your self a deep tissue massage or self myofacial release. Great for loosening up those tight muscles. Hold each for at least 20 seconds in two spots where it feels sore.

Here is a list of the muscles we foam rolled. We did these because they were causing his feet to turn out, knees to move in, and back to round out.

Calf
Adductors
It band
Back
Hips
Latissimus dorsi

Below are a few examples of what we did.

IT Band

Adductor

After the foam rolling, I had Jim perform static stretches on the same muscles to get them stretched out. For these we held each stretch for 20-30 seconds as well. (Sorry, no pictures for these..got caught up with all the fun that we didn’t get any)

Then after all the stretching, we performed some exercises that would help Jim build some strength in some of his weak or under active muscles.

Single Leg Balance and Reach

The Single Leg Balance and Reach helps to strengthen his ankles and calf, while also training balance.

We also performed a Ball Squat against the wall as well as a Plank. (Sorry about not having photos of these either)

This is something that should be done at least three times a week until posture improves. Might be something that has to be done for awhile.

Doing this as a warm up is a great idea. 5-10 minutes is all you need to do for any stretching and foam rolling.

The activation and strengthening of the underactive muscles can be done as part of any workout.

After all that Jim looks worn out, but pleased. His first workout was a success!

Growth in Downtown Miami

Social Media 2.0

Adult ADHD, the Need For Quite and

Staying Flexible

• 5:15 Neisen Kasdin-Neisen Kasdin is the Chair of Akerman Senterfitt Land Use & Entitlements practice.He has also been named to lead the firm’s office in Miami. Neisen was involved in the revitalization of South Beach through his service as Chair of the Community Development Corporation for South Beach and as a City Commissioner and Mayor of Miami Beach. He currently serves as Vice Chair of the Board of Directors for the Miami Downtown Development Authority. Neisen practices in the areas of land use and zoning, public-private partnerships, local government law, and procurement. Among his client work, Neisen has represented Developers Diversified Realty and the Midtown Miami Community Development District on the development of Midtown Miami, a more than three million square-foot mixed-use development built on an abandoned rail yard in Miami. We discuss the changes in Miami’s Central Business District and Brickell Area.

• ·         5:35 Dr. Paula is a licensed Clinical Psychologist in private practice in Dallas, Texas. She is also a Clinical Assistant Professor of Psychiatry, Division of Psychology at UT Southwestern Medical School of Dallas where she completed her degree. She is a published author on issues related to loss and mental health. Prior to receiving her PhD. Dr. Paula spent 12 years in the real estate business. She was president of a single family home building division that was under the umbrella of a national multifamily and development company.We begin a three part series on Adult ADHD.

• 5:45 Victor Franks, Ph.D. - has spent the last 13 years on Fisher Island as a massage therapist, trainer and wellness consultant for the captains of industry and finance.  Author of AquaBliss: the Zero-Gravity Solution, Dr. Francs is a knowledgeable and clear voice in the jungle of conflicting information regarding your personal health and well-being.  He is a Ph.D. in Naturopathic medicine. We discuss the need for peace and quiet.
• 5:50 Michael Kuang –NASM CPT, CES is the owner of Syphon Fitness. Michael workes with his clients to educate them about health/fitness and creates effective workouts for each person. Michael is certified with the National Academy of Sports Medicine*, Michael has completed his certification for Corrective Exercise, and can help with injury prevention and current injuries. The certification held from NASM (National Academy of Sports Medicine) is the official certification for the NBATA (National Basketball Athletic Trainers Association). He is a member of the Health & Fitness Provider Network, which will allow training his clients online anywhere, anytime! This week we discuss the importance of staying flexible

We’ve all needed a little pick me up at one point,  but turning to those popular energy drinks may not be the answer. As mentioned in my previous blog about sugar, you should try to limit your sugar intake to 15g or less per day. Well if you have one energy drink, you are consuming 40-60 grams of sugar in one sitting. That’s an insane amount of sugar! Here is a short article in the Huffington Post, it’s comparing different energy drinks to their equivalent of different pastry items. Click  HERE

Whether it’s natural or artificial, you can find it in many products in your local grocery store.

I’m not a fan of sugar, so I tend to keep the consumption level low. I started doing this about 7 years ago. And since then weight management has never been an issue.

I’ve made sugar an enemy, but not one that I keep close. Very rarely will I consume more then 15g of sugar a day. And if I do it’s usually fruit sugars from real fruit!

Do I believe sugar is addictive? Yes!
Are most people addicted to sugar? Yes!
Is there something you can do? Yes!

First off, look at everything in your pantry and fridge. If anything has 10g of sugar or more, throw it out!

If anything has high fructose corn syrup or aspartame, throw it out!

If you keep the consumption of sugar to 15g and less a day you will notice a big difference.

Go ahead and try it…I dare you! Give yourself 30 days or more. You won’t be disappointed!

Ingredients:

1.5 oz whole natural almonds (about 36)
2 tbs saffron spice
1 tsp sea salt
1 tsp black pepper
1 oz whole wheat pita bread – dry
1 each egg white
1.25 lb Tilapia

Instructions:

1. Grind almonds, saffron threads, whole wheat pita, salt, and pepper in grinder. Wisk egg white and brush on fish. Roll fish in almond mixture. Bake at 400 for 20 minutes. You may like to brown the fish on both sides lightly and then bake to make it moist.
2. Use any fish you like; tilapia, perch, orange roughy, whitefish, catfish

Note – (salt can be reduced for sodium reduction)

Serves: 3
Serving Size: 6 oz. fish

Nutrition Facts (per serving)

Calories 245
Fat (g) 9
Saturated Fat (g) -
Cholesterol (mg) 38
Sodium (mg) 952
Carbohydrate (g) 8
Fiber (g) 3
Protein (g) 32
Calcium (mg) -

Submit all questions to syphonfitness@gmail.com

All participants will be entered in a drawing for a free GoFit Ultimate Pro Gym Set. One winner will be picked randomly on June 15th, 2011.