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Fitness Tip#336 - March 18, 2013

Monday, March 18, 2013


Abdominal Weakness

Increased risk of lower back injury can occur during hip flexion, extension, stabilization and back extension activities. Erector Spinae muscles can hyperextend lower back more than usual if abdominal muscles are weak. The abdominal muscles tilt the pelvis forward, improving the mechanical positioning of the Erector Spinae, specifically when the lumbar spine becomes straight. When abdominal strength/endurance is not adequate to counter the pull of the antagonist Erector Spinae under load, these low back muscles are put at a mechanical disadvantage (active insufficiency) further placing additional stresses on these very same lower back muscles. Iliopsoas can pull on the spine during hip flexor activities if the abdominal muscles are weak. Risk is compounded when abdominal weakness is combined with hip flexor inflexibility.

• Examples of affected exercises:
o Squat
o Deadlifts
o Military Press (standing)
o Lying Leg Raise (full extension): hands may be placed under lower portion of glutes to decrease tilt of pelvis and subsequent hyperextension of spine.

• Example preventative / corrective exercise:
o Crunch


  Member Comments About This Blog Post:

SAMURAISKEETER 7/30/2013 11:49PM

  So, I think you have copied and pasted some bad information from ExRx.net. Concentric contraction of the Rectus Abdominis results in posterior tilt of the pelvis NOT anterior (forward) tilt of the pelvis. Excessive anterior tilt is what puts the Erector Spinae into Active Insufficiency NOT improved mechanical positioning. Strengthening the Abdominals CORRECTS anterior tilt by tilting the pelvis posteriorly and places the Erector Spinae in an improved mechanical position, allowing the room for crossbridging of Actin and Myosin filaments.

ExRx.net is a very good resource, but it's important to understand the concepts you wish to copy from their site so that you may check the source information before misleading others with it.

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MOMOF4FOXES 3/18/2013 10:43PM

    So, what do you do for a living? How do you know all of this? Just curious. Interesting info. so I read these a lot!

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CHERIJ16 3/18/2013 10:00PM


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Fitness Tip#335 - March 15, 2013

Monday, March 18, 2013

Sorry for the delay. I had to revive my computer last week.


Perhaps you’ve heard that eating small and frequent meals is a very
effective way to keep the metabolic fire burning. However, this strat-egy only works if you never actually become hungry. Hunger pangs
which are caused by low blood sugar, tell your digestive system that
there’s a food shortage and to slow down to conserve energy. This is
accomplished by decreasing the rate of your body’s normal functions
effectively putting the brakes on your metabolism. Sometimes this
can even happen before you actually experience hunger pangs.
One low blood sugar level indicator is sudden mood or attitude
swings which often occur before experiencing hunger. Here’s an in-teresting note: high performance endurance athletes will sometimes
eat as soon as they start having bad feelings about the race. They
have found they can’t accurately rely on feelings of hunger as a sign of
low blood sugar. A quick calorie intake can quickly bring blood sugar
levels back up and simultaneously give attitude a positive boost! So
don’t let yourself get to the grumpy, hungry point in your daily rou-tine.
The best strategy is to always have a meal hidden away in your bag,
purse, locker, desk, office refrigerator or glove box. Nuts and berries,
fresh raw fruit and low-fat yogurt are great places to start. You can
further stabilize your energy levels and limit the hunger associated
with a hypoglycemic drop by using the supplement ThermoFactor, a
formula that stabilizes appetite and blood sugar.

Hope everyone had a FANTASTIC weekend!



Fitness Tip#334 - March 14, 2013

Thursday, March 14, 2013

Dangerous Plastics

1) Polyvinyl chloride (PVC) is used in a wide range of consumer products, including Reynolds Wrap and cling wrap for most grocery stores, as well as bottles, packaged food trays and cooking oil bottles. PVC is also used for plumbing materials, as well as medical tubing and bags.

Reason to Avoid: Polyvinyl Chloride (PVC) contains phthalates, which are known to disrupt hormones — especially testosterone. Congress has banned the use of these chemicals in toys because of research that indicates developmental and reproductive damage. Vinyl chloride is a known human carcinogen. Additionally, the manufacture and incineration of phthalates releases dioxin, a known carcinogen and hormone disruptor.

2) Polystyrene (PS) is one of the most widely used plastics. There are two forms of polystyrene — inflated and non-inflated. The most recognizable inflated polystyrene is Styrofoam®, a Dow Chemical Company trademarked product. Non-inflated polystyrene is used to make cups, bowls, plates, trays, cutlery, take-out containers, meat trays and egg cartons, as well as packaging for shipping.

Reason to Avoid: This type of plastic can leach styrene into food, especially when heated. Styrene is classified as a possible human carcinogen by the EPA and by the International Agency for Research on Cancer.

3) Polycarbonates (PC). Polycarbonates are used in many brands of plastic baby bottles, “sippy” cups for kids, reusable water bottles and dental sealants. Also used in the inner lining of food cans.

Reason to Avoid: Polycarbonate plastic is the only plastic that is made with bisphenol-A (BPA), which has been found to mimic the hormone estrogen and disrupt the body’s endocrine system. Public health advocates say it poses a particular risk to fetuses, infants and children. The National Toxicology Program issued a report last year that includes concerns about BPA’s effects on the brain, prostate gland, mammary gland, and behavior in fetuses, infants and children.



Fitness Tip#333 - March 13, 2013

Wednesday, March 13, 2013

Blood Sugar Stabilization Barrier

After consumption of a carbohydrate-rich meal, your digestive
system breaks down the carbs into tiny glucose molecules.
Once these molecules enter the bloodstream they trigger the release of
insulin by an organ called the pancreas. Insulin ensures that the glucose
is delivered to necessary tissues for energy. When these energy stores are
full any excess glucose still in the bloodstream or digestive tract is easily
converted to fat.

Unfortunately, most of us are walking around with chronically elevated insulin levels because of excess energy consumption, especially
in the form of simple sugars. Constant exposure to high amounts of
insulin results in a condition called “Metabolic Syndrome.”
This condition is characterized by high levels of circulating fats in the
bloodstream, high cholesterol, high blood pressure, uncontrollable
appetite cravings, obesity and increased diabetes risk. Even more
critical is the decreased sensitivity to insulin which means that the
cells become so accustomed to high blood insulin levels that they
grow non-responsive so even more insulin is released!


  Member Comments About This Blog Post:

MOTIV8N2LOSE 3/16/2013 10:05AM

    emoticon - on point....thanks for the information. emoticon

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MOMOF4FOXES 3/13/2013 9:58PM

    Thanks for the info. I definitely was doing better in Feb. than now. I decided to not eat sugary desserts in Feb. and only had something two days out of the month. This month I have had more sugar because we made cookies to take to my kids' awards ceremonies, and my son wanted to make "cookies we use a fork with" or peanut butter cookies. So, we had those around the house. I do better not having homemade goodies around to eat. I have to commit to no sugary desserts again esp. before Easter gets here. emoticon

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RUN4FOOD 3/13/2013 8:56PM

    Doesn't sound like a good thing.

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    Good info. Thanks.

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Fitness Tip#332 - March 12, 2013

Tuesday, March 12, 2013

Free Radical Barrier

The more energy you require the more oxygen you must utilize. Occasionally oxygen can mutate and escape from the cell in the form of a “free radical” or oxidant. When these renegade oxygen molecules combine with other molecules in the body they can interrupt the processes associated with their “host” molecule.

Because they can interact with so many different molecules, free radicals
can wreak serious havoc by altering DNA, destroying sensitive protective
barriers around the cell and changing the fragile biochemical structures
of proteins and fats. These disruptions and alterations of sensitive cellular
processes can sabotage energy production. Even a small amount
of damage to a cell’s outside receptors and membrane can severely alter
the movement of compounds in and out of the cell, eventually killing
the cell.



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