TRIPLE FIT // 2011 NEWSLETTER

Commentary

The #1 New Year's Resolution worldwide is to improve one's health and fitness level.

Flashback to January 1st...

You brought in the New Year listing your goals, vowing that this is the year you are going to stick to it.

For the first 2 weeks the game plan was followed to perfection. You were early for every Pilates class, you gave 110% to cardio, and you successfully purged all the holiday party food from your system.

Weeks 3 and 4 were okay, but you missed a couple of days at the gym because you had to work late and then you settled for fast food on the way home. So you told yourself, "I'll start fresh on Monday."

The second month is sprinkled with excuses such as, "I forgot my i-pod", "I had a bad day at work", or "I just left the salon and I don't want to mess up my hair." The list gets more creative every week and the new gym shoes you received for Christmas still look brand new. 

March, April and May blew by so fast that the reasons for not exercising completely replaced the workouts in your journal.

And now that the calendar has reached June, it's a complete wash.

Sound familiar? Well, there's hope. Don't put those gym shoes back in the box yet.

In this issue you will find ideas for an active summer that will take the "work" out of working out, ways to bring variety into your diet, a healthy recipe perfect for your summer soirees, and the importance of sleep so that you can enjoy it all!

"Triple Fit...The Newsletter" is back, and dedicated to you!
Join me as we continue on this daily adventure called life and the determination to look fit, feel fit, and be fit.

Yours Truly,
Jacquelyn
 

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Announcements
 

• Check out my fitness column in Salon News USA.
  www.salonnewsusa.com
   

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CUT TO THE CHASE

JUST THE FACTS
If you look in the mirror and think that the only thing there is a "beer belly", "muffin top", or "spare tire"...believe it or not, there are abs under there! It's part of our human anatomy. Unfortunately there's no easy way to a 6-pack.  Gender, age, individual body types and fitness level can effect the size and shape of your abdomen. The real questions are, "how bad to want them?" and "how hard to you willing to work for them?" So the information that I am about to give you will make you more knowledgeable about strengthening this muscle group, not give you the quick fix you were looking for...sorry!

ANATOMY OF THE ABDOMINALS
Without getting too technical, here's a little anatomy on the abdominal muscles. There's a lot more to it than what you "see".
The abdominal muscle group sits on the front and sides of the lower half of the torso, originating along the rib cage and attaching along the pelvis.

The 4 main abdominal muscles are...

1. Rectus Abdominis: This broad, flat muscle, often called the "6-pack" extends the entire length of the abdomen. It is the most visible muscle of the abdominals. The main function of the rectus abdominis is flexion and lateral flexion of the trunk.

2. Transverse Abdominis: As the deepest muscle layer, it has a tremendous effect on body posture. It compresses the abdomen, maintaining internal abdominal pressure and stabilizes the trunk.

3. Internal Obliques: The internals, run upward and inward from the hip bones to the lower ribs and are next deepest, after the transversus. They operate in the opposite direction of the external oblique muscles, allowing for rotation and angled movements.

4. External Obliques: The external obliques run diagonally downward and inward from the lower ribs to the pelvis and are more superficial than the transversus and the internal obliques. The external oblique muscles also allow for rotation and angular movement.

WHAT EXACTLY IS THE CORE?
The abdominals are a part of a bigger picture commonly called the "core". The core actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. This group of muscles holds organs in place, supports the lower back, and provides movement and postural support to the trunk. The goal of core stability is to maintain a solid foundation through the transfer of energy from the center of the body out to the limbs.

People with weak abdominal muscles tend to suffer from back pain. Therefore it is just as important to compliment your ab routine with exercises to strengthen your back muscles as well. I'll "have your back" in the next issue.

MYTH BUSTERS
There are more myths and misinformation about the abdominals than any other muscle group. Listed below are the top 2 that I am most frequently asked about.

MYTH #1 - SPOT REDUCTION: Some think that hundreds of crunches will remove the layer of fat covering your abdominals.
While you will strengthen the abdominal muscles, fat is a separate tissue and cannot be "transformed" into muscle. The only way to burn fat from your abdominal area is by reducing your overall body fat percentage. On that note, you must compliment your ab routine with a combination of aerobic exercise, resistance training, and proper diet (that is, creating a calorie deficit by burning more calories than you consume).

MYTH #2 - FREQUENCY: Some say you have to work your abs every day.
Like every other muscle group in the body, your abs need time for rest, recovery and repair. Abdominal exercises 2-3 days per week is sufficient.

DO THIS...
There are many ways to work your abs and just as many opinions as to which exercises are the best. So where should you start? Of course there are traditional sit ups and crunches, but here are my "Fav 5"...

• Reverse Crunch
• V-Ups
• Bicycle
• The Plank & Side Plank
• Vertical Leg Crunch

TIPS

• Focus on maintaining good form. Rushing through an exercise can cause momentum to replace quality. You're wasting your time and energy if your form is bad and you're not forcing the muscle to do work. You also increase the risk of injury.
• Incorporate variety. Choose different exercises every workout. Try some of my "Fav 5".
• Stand as much as possible while lifting weights. This engages your core muscles and strengthens your abdominals without directly working them.
• I mentioned earlier that fat loss is critical to visible abdominals. Therefore, weight training, cardiovascular exercise, and healthy eating are mandatory.
• Last but not least, set realistic goals and expectations for yourself. Much like anything in life...you get out of it what you put into it.

BACK TO THE FITNESS FACTS

Please note: As with any exercise program - if you are new to exercise, over 40 years of age, or if you have cardiac, pulmonary, or metabolic disease, you should consult your physician before beginning a vigorous exercise program and an exercise professional for screening tests and program advice.

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The Beauty of Sleep...

 

Finally, warmer temperatures and longer days. It should be easier to get up in the morning and hit the ground running, right? No? Well you can blame it on the rain all you want, the real culprit is that you probably didn't get an adequate amount of rest the night before.

While you're checking off your Vitamins A, B, C, & D, don't forget your ZZz's!
As diet and exercise are important keys to performing at your best, how much sleep you get the night before is just as critical to maintaining a healthy lifestyle.

The average person needs between 7-9 hours of sleep per night, although most of us get less than 6.

Sound impossible? Yes! With our hectic lifestyles, 7-9 hours of sleep almost sounds comical. But it's no rocket science that we just don't function well without it. Too little sleep can leave you moody & irritable, impatient & unable to concentrate, and simply too tired to do the things you enjoy.

Lack of sleep has been linked to depression, hypertension, increased stress hormone levels, irregular heartbeat, a decrease in the immune system, some forms of cancer and even weight gain!

The hormones Grehlin and Leptin, have been found to be disrupted by chronic sleep deprivation. These two hormones are important for the regulation of appetite. Leptin suppresses appetite, while Grehlin increases appetite and may prevent a person from losing weight. With lack of sleep, levels of Grehlin increase, causing greater appetite, and levels of Leptin decrease.

Therefore sleep is not a luxury, it's a necessity.

Solutions?

Now go to bed!
 

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GREEN
Dark, leafy vegetables are rich in folate which relate to lower colon cancer risk and heart disease and contain lutein which promotes better vision.

Vegetables: Artichokes, arugula, asparagus, broccoli, brussels sprouts, chinese cabbage, green beans, green cabbage, celery, chayote squash, cucumbers, endive, leafy greens, lettuce, green onion, okra, peas, green pepper, spinach, watercress, zucchini.

Fruits: Avocado, kiwi, honeydew melon, green apples, green pears, green grapes and limes.

Try Something New Like - Arugula

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  Here is a healthy colorful recipe that is very easy to prepare and sure to become a summer soiree staple!

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Weekend Warriors

As you are watching the NBA Playoffs, have you been reminiscing about your high-school or college championship game? Are you missing the camaraderie and competition of '89? Or do you just want to stay active without feeling like you are "working out"?

Resurrecting the weekend warrior in you might be the perfect solution to get moving this summer. Dust off your old bat, give yourself an excuse to buy a new one, and if your shorts from '89 don't fit, you might need to upgrade those too. Don't forget about the benefits of networking and meeting new people. All of this while unconsciously breaking a sweat and burning calories.

Team sports are not just for your kids anymore. Get off of the sidelines and join a league this summer. Whether it's basketball, football, softball, soccer or volleyball, the possibilities are endless. I'm sure you will find it well worth your time. And if you are not a weather warrior, indoor leagues are available as well.

Now grab your friends and go outside and play!

If you're in Chicagoland, visit www.playerssports.com
Anywhere else in the U.S.A., check out www.sportsmonster.net