Just to keep everyone on the same page, here is a recap from our last fitness tip explaining this type of massage.   What is Rolfing? Is it something that could help ease muscle tension?

     If you’re plagued by muscle pain, Dr. Oz recommends a technique called Rolfing, which he describes as “even deeper than a deep-tissue massage.”

This technique, which was developed by Dr. Ida Pauline Rolf, aims to separate bound-up connective tissues (or fascia), which link the muscles. “Rolfing literally releases the joints,” Dr. Oz says. “When you talk to folks about the impact it has on them, a lot of them just stand taller. A lot is just freeing you up to live the way you’re supposed to live.”

Rolfing is also known as Structural Integration.  The goal of Structural Integration is to achieve balance around and through an energetic core in the body, allowing gravity to support the structure rather than to drag it down.  Rolfing had been recommended to me in the hope that it could help with my posture, chronic pain, and never ending pursuit of a deep and intense massage.  There are ten sessions which compose the Structural Integration work.

Rolf Session #2

It’s all about the feet!  I swear I have NEVER been as aware of my feet as I was when this session ended.  The entire session focused primarily on my feet.  The pressure was intense yet survivable but I should add that I have a ridiculously high massage intensity tolerance.
What struck me about this session was the change in my walk.  Since third grade I can remember being aware of my toes pointing outward when I walk.  It had been something that my parents and I attempted to correct through conscious awareness but had no luck.  After session 2 I noticed that my toes were more aligned and pointing forward as I walked.  As if by magic, with no awareness, thought or struggle on my part.  Truly miraculous!

Rolf Session #3

This session focused primarily along the sides of my body from just below my armpit to just below my knees.  I had some previous scar tissue which needed extra attention.  Again, the pressure was significant but as deep as it felt it wasn’t ever an undesirable “hurt”.  After this session I saw a friend who is a personal trainer and she commented that she noticed my posture, chest and shoulders looked better.  She’s trained to notice these things so I am taking her word for it.

Session 3 completed the last of the first three “superficial” sessions.  I cannot remember which session it was but at some point  I was asked to look in a mirror to see my shoulders when the work was halfway done.  One side was actually lower than the other.  I could physically see that the side of my body that had not been worked on looked significantly different from the side that had been treated. Since session 3 I’ve also noticed that my neck and shoulders are not as stiff and tense as they normally feel.  I really doubted that the work on my sides, feet, and chest would effect my neck and shoulders but it seems as though it is making a difference.  As I left session three I was excited about the changes my body was beginning to show and eager to discover what would happen as the work continues.

Carrie Brown

   Football season is over and it’s time to get real with your fitness goals.  People in the fitness community know all too well that January isn’t the peak of weight loss season, February and March are!  People begin to leave their couch and “pull it together.”  They clean out their fridge, their pantries and readjust their thinking.  If you are already on this route, then it’s time you starting thinking about cleaning out your body!  Dual Action Cleanse is by far the easiest way to do this.  Don’t worry you won’t be running to the bathroom every 10 minutes.  This cleanse is gentle and it gets the job done.

How Does The Cleanse Work

You start out by taking 2 pills in the am (with food) and another set of 2 at dinner.  The natural herbs help to detoxify your body while ridding your intestinal track of extra gunk.

If within 2 days you aren’t “going” 2 times per day, you must increase to 3 pills.

Does Dual Action Cleanse Work?

From my own experience and my clients, the answer is YES!   Within the first couple of day you will notice an increase in energy, better mental focus, and decreased bloating.

As the month rolls your body will store less water weight, your stomach will look flatter and your energy level will be soaring.  The best part is, if you are really backed up, you will lose weight!

I love to have people do this cleanse when they are in a pinch to loose weight.  It’s always an awesome thing to do for people getting married.  Several years ago I had a couple do it before their “big day.”  The groom had 10lbs of extra waste that passed through (he dropped 10lbs FAST).  The bride also lost about 5lbs due to the cleanse.  While everyone’s results are different, this gives you an idea of how much gunk your body holds onto.

FIT FACT 

•     When John Wayne died of colon cancer they found 40 lbs undigested matter in his intestinal tract
•     The Trophy goes to Elvis, who had 60 pounds of waste when he died.

This iconic figures loved to eat!  However, they were always eating high fat, over processed foods.  If you are like them then it’s time to run out and buy this cleanse STAT!

Where to Buy Dual Action Cleanse 

I found this product at Walmart for $ 19.99 .

Cleansing your colon could be the best way to get started with your fitness routine.  You’ll actually have more energy to hit the gym and burn off those excess superbowl and holiday calories!  Share these interesting fitness tips with your friends and family!  They will thank you later.

Adria Ali

Not many people know what the adrenal system is, even fewer, know how to fix it.  In simple terms, this system is responsible for the “fight or flight” mechanism.  It releases adrenaline that aids the body in survival.  However, over the years the human race adapted and changed.  We don’t have to hunt for our food, protect ourselves from wild animals, or fight for our lives.  The adrenal glads now help us when we are under stress, when we haven’t had enough sleep, and when we haven’t eaten enough.

Sounds like a great system right!?   Of course it is!  The only problem is, people are exhausting their systems with processed foods, caffine, lack of sleep, allergies (including food allergies), inactivity, and stress.  Over the years the system progressively gets more and more sluggish.  The result is too much insulin (blood sugar) being released.  This excess sugar begins to create the “inner tube” affect.  You know, that ring around your mid section.  Some affectionately call it the “muffin top.”

How Do You Know If Your Adrenal System Is Sluggish?

We found this awesome quiz to help you, the reader, figure out the state of your body.

Visit this site and take the quiz.

(click on the picture )

Symptoms Of Adrenal Fatigue 

• Morning fatigue. You don’t really seem to wake up until 10 a.m., even if you’ve been awake since 7 a.m.
• Afternoon “low” (feelings of sleepiness or clouded thinking) from 2 to 4 p.m.
• A burst of energy at 6 p.m. when you finally feel better from your afternoon lull
• Sleepiness around 9p.m. to 10 p.m. However, you resist going to sleep
• A “second wind” at 11 p.m. that lasts until about 1 a.m., when you finally do go to sleep
• Cravings for foods high in salt and fats
• Chronic low blood pressure
• Sensitivity to cold and feeling chilled
• Increased PMS or menopausal symptoms
• Mild depression
• Mood swings
• Mental fog
• Memory problems
• Lack of energy and feeling rundown
• A decreased ability to handle stress
• A decreased ability to recover from illness
• Muscular weakness
• Increased food allergies
• Lightheadedness when getting up from a sitting or lying down position
• Decreased sex drive
• Frequent sighing
• Inability to handle foods high in potassium or carbohydrates unless they’re combined with fats and protein
• You crave sugar

Brain Fog Is Another Symptom of Adrenal Fatigue 

1) Horrible short term memory
2) Difficulty with word finding and word substitution
3) Disorientation lasting 30-60 seconds ( You might be driving somewhere and you forget where you are and where you are going)
4) Loss of mental acuity
5) Forgetfulness
6) In ability to think clearly
7) A feeling that you’re in a fog or a dark cloud is over your head
Decreased attention span
9) Mild depression or anxiety
10) Lack of spatial awareness
11) Difficulty concentrating
12) Lack of focus
13) Confusion
14) Spaciness or Absentmindedness
15) Trouble learning new tasks
16) Trouble solving problems
17) Decrease in creativity
18) Decreased mental stamina

It’s no wonder Americans are gaining weight!  We are a nation who runs on caffeine, and thrives on stress to achieve the “American Dream.”  In order to lose weight it’s recommended that you do a detox first.  Next you take the vitamins and supplements recommended to help your body heal.  The detox IS VERY necessary!  You must clean up your intestinal tract so that the vitamins and minerals can absorb through the lining of your intestines.

Recommended Supplements for Adrenal Fatigue 

Adrenal Revive 

“By far, the best performing adrenal fatigue supplement in our review has been Adrenal Revive. What I liked best about Adrenal Revive is that unlike other “fatigue” supplements you see on the market, it was specifically formulated to address the needs of adrenal fatigue sufferers. I discovered in my review that it is a very well known adrenal supplement and includes ingredients that have scored the highest in clinical studies.”

More Natural Energy

“Simply put, More Natural Energy can help dramatically reduce your fatigue. In our experience with this product, we’ve found success in its patented FOUR “Total Body” Energy System targeted to replenish your adrenals. This system infuses your body with pharmaceutical grade vitamins and organic herbal extracts that get you bubbling with energy in no time.”  Click here to read more.

ReloraMax

“Reloramax is good energy supplement, one in which we are happy to recommend for those with adrenal fatigue.

The ingredients in this 100% all natural product are absorbed by the large intestine and transported directly to the brain. Once delivered, they assist in the creation of relaxing Alpha brain waves, help control homocysteine levels, and improve serotonin and dopamine transmitters.

Because of the quick digestive quality, we found the product fast-acting and long lasting. When taken as directed the formula seems to work all day with no “down time” between doses”  Click here to read more.

*  Writers for Fit Tip Daily.com have not tried the above products.  These are reviews that have been pulled from online.  If you have tried these please feel free to write in and let other readers know about your experience. 

     Use this these fitness tips to get your system back on track!  Once you are on the healing path you will find that the weight seems to drop off without effort!  Adrenal fatigue is something that should NOT be taken lightly.  Long term stress on your body leads to the break down of cells.  Over time this can lead to disease and overall health issues.  Take care of YOU!

Adria Ali

CPT, BS, PES, CES

]]> http://fittipdaily.com/is-your-adrenal-system-keeping-you-from-losing-weight-take-the-quiz-7857/feed/ 0 http://fittipdaily.com/yoga-for-better-posture-7853/ http://fittipdaily.com/yoga-for-better-posture-7853/#comments Fri, 03 Feb 2012 12:08:43 +0000 adreeza http://fittipdaily.com/?p=7853  

As an athlete, and skeptic, I had my doubts about the benefits of yoga. I couldn’t understand how stretching could be a workout? My only experience with yoga was p90x yoga and while I enjoyed the last ten minutes of stretching and relaxation, the DVD was 90 minutes and WAY too intense for a first time experience. My soon to be mother-in-law does yoga every morning and has always raved about it, then my mom read an article about a 90 year old woman who teaches yoga and is in perfect health, so I figured I better give it a try. I bought Yoga for Beginners by Rodney Yee and it is wonderful. I am an addict!! The DVD has two 20 minute sessions as well as a 45 minute tutorial where you can learn perfect form for each position. Plus you have the option to just learn each individual pose if you prefer. Another great thing about the DVD are the options for the audio tracks, you can choose full instruction, music plus instruction or just music.

After loving the first DVD, I have since purchased AM Yoga by Rodney Yee and 15 Minute Results by Rodney Yee and have been doing yoga daily. In addition to feeling a great sense of relaxation, I am getting much more flexible, my muscles are getting toned and a totally unexpected result, I have noticed my posture is getting way better. I have had a sizable chest my entire life and let’s just say my posture could use some work.
I feel yoga is a workout/lifestyle I could do for the rest of my life. if you have been waiting to give it a try, take my word for it, you won’t regret it!

Share this fitness tip with your friends and family, they will thank you!

Amanda

Lady Gaga’s Newest Fitness Addiction (Fit Celeb)

Vending Machines That Tell You Nutritional Information?  (Fit Perez)

Is Sugar As Dangerous As Alcohol and Tobacco?  A Tax On This House Hold Item Could Be Next!  (Fit Sugar)

Tired Of Your Boring Protein Shake?  Spice It Up!

    Long ago I did the famous “Body For Life” routine.   This was at the start of my personal training career and I was trying out different workouts to test the effectiveness.  While I no longer do Body For Life, I did love the 20 minute cardio interval training.  If you are looking for a way to spice up your routine and get results, this is the workout for you!

The graph above depicts the intensity level of your workout per minute.  

You start at an intensity level of 6 for 1 minute, then move to 7 on the next minute, then 8 and 9.   Then you return to 6.  Your level 9 should be the peak of your intensity and it should leave you craving oxygen before you return to level 6.

Notice that I said that the starting point is YOUR level 6.  This is based out of 10.

The key to this interval routine is in the very last round.  You will notice that the graph pushes you up to level 10.  Make sure that you push yourself above and beyond.  Once you are at level 10, hold that intensity for as long as you possibly can!  Level 10 should leave you exhausted and ready for your slow paced cool down.

This cardio interval routine lasts for a total of 20 minutes.  Remember to add in a warm up and cool down.  This fitness tip is meant to be versatile.  You can do this routine in the gym on any cardio machine or outside if you have a stop watch.

Here is another version of the program for you to print out and place in your gym bag.  Use the tool bar below to get your fitness tips printed.

   Adria Ali

  CPT, BS, CES, PES

 Session 1

Prior to the session I was told that the work would be done in my bra and underwear.  I’m an extremely self conscious person so the idea of parading around a room and having my posture assessed while in my skivvies wasn’t something I was excited to do.  I asked what other options I had.  I ended up wearing a lycra tank top and a pair of swim shorts.  I felt comfortable and the Rolf therapist was able to assess my body just as well as if i had less clothes on.  I would suggest to anyone with issues related to partial nudity to speak to their Rolf therapist about clothing options.  The goal is for you to be comfortable and they seem very willing to work with modesty concerns.
At the start of the session we discussed my medical history and my goals for the work.  I was asked if I had any questions.  I had spent hours online researching the process so I had no questions and was excited to see what the first session would be like.  The session felt more like a visit to the chiropractor than a massage therapist.  The lights remained fully on.  I kept my tank top and shorts on.  There was no soothing music or lotion.  My eyes remained open and I was expected to be an active participate in the process.  Throughout the work we had many interesting conversations and got to know each other better.  I was asked to position my body in different ways.  The pressure was intense but not painful.  I was occasionally asked to make small movements with my hand or my leg.  As one side of my body was worked on I was asked to stand and walk around the massage table.  This was both for me to feel any difference from the work and for the Rolf therapist to see any changes and the next necessary steps.

 
The session lasted almost two hours.  When it was over I was given a fabulous book that describes the goals of each of the ten sessions.  It states that the goal of session 1 is, “a superficial one, an exploration meant to ease the outer sleeve of fascia from patterns of strain and the downward effects of gravity.  The areas of the body where we will be focusing are mainly the thorax and outer hips, making space for your breath and unpinning your outer fascia of its buckles and crimps.  This session feels great, people usually leave feeling uplifted and light.”  I found that description most accurate of the first session.  I am eagerly awaiting session 2!

Carrie Brown

As a personal trainer, I was ecstatic when the bodybugg calorie counting device first came on the scene.  It’s been almost a decade now and large companies are now investing their money in creating their own.  I have seen these devices work first hand.  Heck, I’m even wearing mine as I write this article!

Are Calorie Counting Devices Worth Your Money?

YES, yes, and yes!  They may not match your attire, but they will make you thin if you use them along with a calorie tracking system!  When they first came on the market I was worried that they would put many personal trainers out of business.  Lucky for me, people need others to keep them motivated!

Don’t be fooled, these devices aren’t just for losing weight.  They have also helped many of my clients gain muscle.  For those of you who have extremely high metabolisms, this device will help you gauge how many calories you are burning.  Once you know that number, you can tailor your calorie intake to gain muscle.  Next, workout like the hulk and you’ll be on your way to a ripped physique!

A Look At The Biggest Calorie Counting Devices On The Market

BodyBugg 

Check out the bodybugg® systemOne the most recognized brands in Health and Fitness Tracking, the bodybugg calorie management system is a proven solution in weight loss management. The bodybugg system works by keeping an accurate daily record of calories consumed vs. burned making it easier to stay informed, make decisions and more effectively manage your weight.

What does it do?The bodybugg system includes sleek wearable devices that are complemented by a user-friendly web based program. Plus, with the bodybuggSP™ system, you can get real-time access to your daily activity through your smartphone* (Android™ and iPhone).

Additional benefits & features• Uses specialized sensors to track calories burned
• Manages calories consumed via a web based program (FREE for 6 months with initial purchase)
• Tracks your steps with a built-in pedometer
• PC and Mac compatible
• Runs on a rechargeable battery

The Bodybugg Sells for $139.00, without the digital display (watch).  However, I suggest buying the bundle package. ($188.00)  The watch is what makes this piece of equipment so great!   It comes with a 6 month online member ship.  After that is finished, it’s roughly $12.00 per month (if you pay monthly).

Jillian Michaels Body 360 Weight Loss Navigator 

Look Familiar???  That’s because this is the same company that produces the Bodybugg!  Body media is reaching all the fitness platforms to sell their product.

The BodyMedia FIT Armband automatically tracks the calories burned during your daily activities and monitors the quality of your sleep, an important factor in weight loss. The information tracked can easily be managed with the *online Activity Manager. Add in the easy-to-use food log and you have the information you need to improve your weight loss.

My 360° Weight Loss Navigator program is the ULTIMATE weight-loss system. The program is a total wellness solution designed to get you in the best shape of your life! My tough-as-nails approach combined with BodyMedia FIT technology will give you everything you need to lose weight and keep it off. 

Armband requires active subscription–$6/ week billed quarterly. Purchase includes 30 days FREE. 

Price:  $ 179.99

* Keep in mind that the bodybugg comes with 6 months free online.  It also comes with a watch for $8.00 more then the price of the 360.  Love you Jillian but if we are looking to make the most out of our money then we’ll opt for the other version.  

Get The Biggest Loser® SLIMCOACH™ — the same system used by the trainers and contestants on NBC’s hit show The Biggest Loser®. Like the contestants, your daily goal is to turn the Health Circle red to green. With a simple touch, it shows where you are and where you need to be. The SLIMCOACH™ helps to put you on the right track and keep you there to reach your goals.

PRODUCT FEATURES

• Senses, tracks, and analyzes your movements in real time
  To help you reach your fitness goals. Monitors your caloric balance to help you make good decisions.
• Personal online dashboard
  Helps track your progress.
• Provides real-time feedback
  With the push of a button — like having a Biggest Loser® trainer at your side all day long.
• 1-year membership to the MYTRAK® online system
  Includes the MYTRAK online health community, interactive graphs displaying your progress, a dynamic lifestyle rating system and daily status of steps taken and distance traveled.
• Also includes daily calories burned vs. daily target summaries, monthly energy expenditure, predicted health benefit and heart activity summaries, an interactive goal summary and prediction page and access to a nutrition planning and monitoring system
• Syncs with coded Polar WearLink heart rate monitor
  To monitor activities such as yoga, swimming, cycling and more (heart rate monitor not included). Your favorite activities are used to calculate the time required to go green.
• Clips to your side or pocket
  For easy access.
• USB cable
  Allows a simple connection to your PC or Mac (source).

The Slim Coach Costs 129.99.  It also comes with a full year of the online tracking system.

So what makes the slim coach different from the other products?  Unlike the bodybugg and Jillian Michaels 360 (body media), it can track your heart rate (with a HR strap), it speaks to you, you don’t need to wear it on your arm.  There is no need for a watch, you can get all your info from this compact “iphone looking” device.  

• Whole Body Energy Analysis
• Movement Intensity Analysis
• Movement Type Analysis
• Movement Duration Analysis
• Heart Activity vs.
  Body Motion Analysis

Listed above are the things that the Slim Coach takes into account to track your calories burned.  In comparison to the bodybugg, I didn’t see anything that tracks the heat of your body.  That was how the bugg was so accurate.  I have my doubts about this device only because I am not clear on how it comes up with it’s numbers.  Is it enough to use hear rate, and an activity sensors?

Nike Plus Fuel Band 

This stylish bracelet may have the market cornered based souly on design.

How Nike Fuel Band Works

*Tracks Calories Burned

*Tracks Steps

*Has an app to view progress and calories

*Tracking device online for calorie intake

Using this band you will be able to set your daily goal and it keeps track. Once you reach that goal the calorie bar turns green. This band connects with your computer via USB port or Syncs over WIFI. If you use the App which seems to be for iOS you get more details and they say it’s  good motivator.

It costs 149$ and Pre-orders available in limited sizes and quantities from 1/19 to 2/19.  Arrives in-home on launch day, Feb 22 (source).

   All in all after researching all of these devices, I’m still sticking with my Bodybugg.  It may not be the most stylish but it appears to be the most accurate.  If I purchase these other devices later, I will be sure to write a personalized review on my findings!  If you know others that are interested in calorie tracking devices, be sure to share this fitness tip / article with them!

Adria Ali

     Men and women struggle with “bat wings,” however, since women have a higher bodyfat percentage it’s more of an issue.  While exercise can firm up an area of the body, it is not possible to spot reduce.  You must change your diet and do exercises to see lasting results.  With that being said, these are the best exercises to rid you of arm flab.

*The Triceps are the target muscle to strengthen.

LAYING TRICEP EXTENSION 

* Sit on the ball and roll down, lowering your body until only your upper back is on the ball.

*Contract your stomach and your butt to keep your hips level with your torso.

* Bend your elbows back and align them with your ears.

*Extend both arms until they straighten completely.  Contract the triceps and breath out at the top of the extension.  Make sure to keep your elbows in tucked in towards your ears throughout the whole exercise.

* Lower the weight back back to starting position and repeat.

* Do 12-15 reps / 3 sets 

SEATED TRICEP EXTENSION 

Vertical Tricep Extension

* In a seated position, pull your elbows back toward your ears.  Keep the elbows in during the entire length of the exercise.

* Let the elbows bend down to starting position.

*Straighten the elbows so that the weight is being held over your head.

* Contract the triceps and breath out as you push the weight up.

* Do this exercise 12-15 times / 3 sets

Look At These Muscle That Work When You Do Bench Dips!

BOSU DIPS 

How To Do It: Sit on the edge of a flat exercise bench and place your hands, fingers facing forward, next to your thighs. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward so your butt is hovering in front of the edge of the bench (A). Inhale, bend your arms, and lower your butt (B), stopping when your upper arms are parallel to the floor. Exhale and push yourself back up, straightening your arms.

Also Works: Chest

Add a Twist: To make the move even more challenging, extend your legs straight in front of you.

   Choose 2-3 exercises.  Do those exercises 2-3 times per week for best results.  In order to get rid of your arm flab for good, make sure that you alter you calorie intake, decrease your fat intake (while replacing it with “good fats”) and stay consistent!

   If you love these fitness tips share them on facebook, twitter, or email them with the blue bar below.  We love helping you, one tip at a time!

Adria

BS, CPT, CES, PES

    Many people at the gym depend heavily on their cardio machines to tell them when they have burned enough calories to hit the locker rooms.  I’d say about 40%  of the people that use the wide variety of cardio machines depend on calories, not time, to give them permission to hop off.

Of course, as trainers we have  already been telling our clients that the machines aren’t the most accurate. Instead, we would suggest using a bodybugg to measure their REAL calorie expenditure.  Once they did, they understood the importance of having one!

Another important point is … the longer you do a particular type of cardio, the less amount of calories you burn!  It’s human nature to adapt, improve and conserve energy.  Therefore your body will find the best way to do an activity without burning up it’s precious fuel.  That’s why you must consistently change the intensity, the type, or the time of your cardio to continually lose.

The Experiment 

GMA technology contributor Becky Worley used the VO2 test on a treadmill, stationary bike, stair climber, elliptical machine and fitness watches. She used each for five minutes and, in each case, according to the VO2 test, the number of calories burned was overestimated.

On average, the machines overestimated by 19 percent and the watches overestimated by 28 percent.

Here’s the breakdown:

Treadmill: Overestimated calories burnt by 13 percent.

Stationary Bike: Overestimated calories burnt by 7 percent.

Stair Climber: Overestimated calories burnt by 12 percent.

Elliptical: overestimated calories burnt by 42 percent.

Are you shocked???  Human error can also really mess up the machines analysis.  Your age, height and weight must be as accurate as possible to get a true reading.  So if you are exercising next to some hot guy / girl and you deduct 20 pounds off of your weight (scared that they will see your real numbers),  you’ll be staying on that elliptical a bit longer

What Do The Manufacturers Have To Say?

According to the makers, calorie counting software doesn’t adjust to machine wear and tear. Also, machine resistance can change overtime, which skews the calculation. And none of the machines can calculate a user’s metabolism rate, health history and fitness level, all of which affect calorie counters.

 

The Answer :  My personal favorite is a calorie counting device called the bodybugg.  I use this with the digital display to see how many calories I’m really burning.

If you don’t have the money to buy extra equipment, the machine manufacturers recommend entering a slightly lower weight.  This will compensate for some of the overestimation.

If you know a hard core gym bunny, then don’t forget to forward this on!  This fitness tip should not be missed!!!

Adria Ali

BS, PES, CES, CPT