NoExcusesGym

Don’t get too excited.

By giving ordinary adult mice a drug - a synthetic designed to mimic fat - Salk Institute scientist Dr. Ronald M. Evans is now able to chemically switch on PPAR-d, the master regulator that controls the ability of cells to burn fat. Even when the mice are not active, turning on the chemical switch activates the same fat-burning process that occurs during exercise. The resulting shift in energy balance (calories in, calories burned) makes the mice resistant to weight gain on a high fat diet.

Yes, it all sound great. But what about other, more important benefits of exercise: reducing a risk of cardio-vascular diseases, osteoporosis, mental aging,etc.

Also I don’t want to see a potential risk and side effects associated with this new pill. Is seem too good to be truth.

 Is your golf game slipping? Your sedentary lifestyle is to blame. To improve you need to build up your endurance, strength, flexibility and balance.
Endurance
When you become fatigued, you lose coordination, strength and concentration. Try biking or jogging to built your endurance (Golf counts only if you walk briskly).
Strength
Most golfers do not have the postural strength to maintain position and rotate along the spinal axis. Golf depends on the core muscles for power, optimum position, balance and mechanics.
Flexibility
You are never too old to start your flexibility training. The best is to stretch after your game. Arm circles and trunk rotations before your game are enough to get blood flowing.
Balance
Balance is a key component for a fluid, solid golf swing. You can improve it by any balance exercise including yoga.

You can read more at LA Times.

(by Marcela Vanharova)

  Yoga, Pilates and martial arts participants have become accustomed to removing their shoes prior to class.    Novice members,   however, frequently require an explanation. This hand out will address when to be shoeless, for which activities, and how to protect yourself from a host of bare foot ailments!

Shoeless activities should be determined carefully with a trained professional. While there are many schools of thought, most health and medical practitioners will advise that one wear shoes for anything outdoors, sports that require a lot of running, and exercises that generate impact. Karate, tae kwon do, tai chi, and other martial arts remain shoeless after centuries in practice. Mixed martial arts and some forms of wrestling are also shoeless, but primarily for the safety of the athletes. Yoga is shoeless from its inception thousandsof years ago when most of life was barefoot, and Pilates is practiced with no shoes because the purpose of the discipline is to work from the core through EVERY muscle in the body, even those in your feet. In fact, most who choose shoeless activities typically find that the development of the musculature of the feet brings them better balance. For these activities, it is not only acceptable, but required that you be shoeless.

It is best to remove your shoes before approaching the training mat of the dojo or the mind body mat in class, but not long before. It is preferred by most club owners that you not walk around a health club full of sweaty people sans shoes. This goes double for restrooms! Even the cleanest clubs can’t guarantee the cleanliness of a bathroom floor! Retaining your shoes, sandals, or flip flops for the trip into the training room is advised. Removing them and placing them to the side as instructed by the sensei or yogi will best protect you from all manner of disease or injury. Be assured that no one will be eyeing your pedicure…the only requirement is that your feet are clean!

Disease? Unfortunately yes.

    * Athlete’s Foot, toe nail and ringworm fungi while common, are actually not most common in those who go barefoot, but those who never properly ventilate their feet. Some physicians actually recommend going barefoot in order to CURE this condition. Still, broken skin or cuts on your feet can leave you susceptible.
    * Plantar warts are caused by the common HPV virus. Clean, healthy feet are virtually immune.
    * Parasites are nearly exclusive to the tropics and underdeveloped countries with poor sanitation practices.

To prevent poor practices of your own, clean your feet before class (even with a baby wipe), clean your mat before and after class (even in the dojo), and be aware of the condition of the skin on your feet. Treat and/or bandage any injuries, cracks, or cuts as needed and you can eliminate nearly all the illnesses associated with bare feet.

Further, injuries can be prevented by observing carefully your path if the room is dim. Wear shoes in the weight room at all times and also while moving equipment. Be careful of corners and avoid unfinished floors while barefoot.
Foot Care Facts (from foot.com)

    * 3 out of 4 Americans experience serious foot problems in their lifetime.
    * The foot contains 26 bones, 33 joints, 107 ligaments and 19 muscles.
    * 1/4 of all the bones in the human body are down in your feet. When these bones are out of alignment, so is the rest of the body.
    * Your feet mirror your general health. Conditions such as arthritis, diabetes, nerve and circulatory disorders can show their initial symptoms in the feet - so foot ailments can be your first sign of more serious medical problems.
    * There are 250,000 sweat glands in a pair of feet. Sweat glands in the feet excrete as much as a half-pint of moisture a day.
    * The two feet may be different sizes. Buy shoes for the larger one.
    * About 5% of Americans have toenail problems in a given year.

Regular application of moisturizers to the feet can help eliminate the more mundane issues associated with them. Also, keeping toenails trimmed straight across and cuticles pushed back prevents shoe damage and the risk of toenail fracture. As with any other hygienic practice, simply paying attention to your feet once or twice a week is sufficient to maintain optimal tootsie health! For serious problems see your doctor or podiatrist. Then, get back out there, BAREFOOT! Now you know!

(source: SCW Fitness)

  If your daily dose of dairy consists of a splash of milk in your coffee, you are harming your heart along with your bones.

Harvard researchers found that women who consumed little, if any, lowfat dairy products each day were 11% more likely to develop high blood pressure  than those who ate at least two servings (a cup of non- or lowfat milk or yogurt, or a half cup of cottage cheese). 

Full -fat dairy foods may not offer the same protection because saturated fat clogs arteries. Eating a calcium and vitamin D pill will not help you much because the protein, lactose, and magnesium in milk may contribute to the benefit, says study author Lu Wang, M.D.

Yes, I’m guilty too. I don’t eat enough dairy products. I’ll try to have a cup of yogurt for breakfast and a cup of milk for snack. One cup of nonfat milk has around 86 calories so it is a great snack.

(by Marcela Vanharova)

  To truly get results, you need to commit yourself to daily exercise!
Do you want to build some muscle mass? You do not need to spend your money for supplements. You can accomplished your goals with a healthy diet, sleep and hard, really hard work at your gym.

One of the most vital things to stimulate muscle growth is protein. The best protein foods are cottage cheese, red meat, chicken, fish, and egg whites.
Eating lean meats such as turkey, fish, and chicken is highly recommended. These lean meats are high in protein and amino acids which are used to build muscle. Also eating foods that are high in potassium can help muscles to recover after your hard workout. Foods that are rich in potassium such as strawberries and bananas.
Stay away from all fatty foods, try to avoid high fat cuts of meat, make sure it says lean or 98% fat free. Do not eat fried foods because these are bad calories. Eat baked or grilled food and use olive oil to cook it in. Stick to foods that are natural and have not been processed or have a lot of fat and sugar in them. Just use common sense when at the grocery store.
You also have to make sure you have enough carbohydrates to give your body energy. Carbohydrates can be found in breads, pastas, fruits, and vegetables. .
Firstly, to have enough energy for your workout, you would want to eat at least 1.5 hours before that workout.
Carbs are the primary source of energy. I suggest rice and vegetables, or some other grain.
Have fruit and  protein after your workout.

How much protein do you need?
1.5 g  per kilo per day

Protein content of everyday foods

Food Protein (g)
1 egg  6
1 pint of milk  18
Tin of tuna (200g)  54
Cheese sandwich  16
Cheese and ham sandwich  22
Yogurt (125g)  6
Baked Beans (225g)  12
Bread/slice  2
Custard (290g)  11

Just remember - To truly get results, you need to commit yourself to daily exercise!

(by Marcela Vanharova)