ROD 020612

February 5, 2012 By Leave a Comment

ROD

Monday, 06Feb12

 

Monday Start-up

Let’s do this… movements will be performed for 30 seconds at each station, with no rest between exercises. Complete 6 rounds with a one minute rest in between rounds. You must move swiftly through the circuit of the following:

  • KB Swings
  • Half-Burpees (on these, lower your push-up to an inch from the floor)
  • DB Snatches (3rds L/R alternating - let’s go heavy)
  • Sit-outs
  • DB Squat cleans
  • DB Thrusters

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30 Day Challenge Update

How’s it going? Are you performing this challenge daily, weekly? We want to hear how it’s going. This is a plus workout to better improve your performance enhancement. We only ask once a year to do this challenge so why haven’t you been doing it? If you are, good for you. We want to hear your comments on how your doing it. Please folks, this is a good way to communicate your feelings about everything we do for you. Whether it’s a good or bad comment it doesn’t matter. We want to know how NLP has influenced your healthy lifestyle.  So sign up for our comment section and let’s hear from you.

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Have you heard, Spread the word

Starting today we are offering the ”Drop In Whenever” coupon book. You get 10 sessions plus 1 bonus session for $150.
The coupon must be presented to the class instructor before the class starts.
This is the perfect way to introduce yourself, friends or family to NLP. If you do some comparison shopping you will find that NLP’s program and price is unmatched.
To purchase the “DIW” coupon book call 917-922-8513 or send us and email by clicking “Contact Us”  in the lower right hand side column of this site.

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Post Football Depression Syndrome (PFDS)

Super Bowl Sunday. For most men, it makes their year. Unfortunately, for too many, the year ends the day after. PFDS, Post Football Depression Syndrome sets in and sets in with a vengeance. It begins the morning of February 6 this year. Look it up. No review needed for this call. No flag on this field. Emptiness, despair, panic! What now? PFDS is an all out blitz that hits most American males the day after the Super Bowl.

The good news is you get your husband back. For the last six months, men, young and old, have been watching football games like they have a stake in the team or might be called on to “suit up” and get in there at any moment!

Since August, from their “owner’s box” easy chairs they have put their feet up and were handed a bowl of chips and salsa. This helped get their spine angle set for college games in September. The next few months of three college games on Saturday and seemingly endless NFL games on Sunday are a blur for everyone but the wives and girlfriends whose only “fantasy football” was that the real one would end. And yes, they also sat through your Mondays and Thursdays, which always confused them. Women have to be thinking “Hey! I thought we only negotiated for Sunday.”

But alas now, Bang, it’s all over. From coast to coast, football-loving males literally don’t know what to do with themselves on weekend afternoons. They grab their remotes and aimlessly click from one channel to another, watching some NBA games, baseball spring training, perhaps a few minutes of hockey, even a second or two of women’s figure skating in the hopes that they add a cheer. Yet nothing seems to satisfy their inner ache to stare at a bunch of grown men in helmets colliding violently into one another.

Long ago, I went through my own bouts of PFDS, wandering the house like a ghost, my hands shaking from anxiety. I used to play football in college, for heaven’s sakes. The end of the season was, for me, like a small death.

But I have now come out of the other side, and I have to tell you guys, instead of suffering from post-partum Super Bowl sadness, you have a perfect opportunity to improve your life and make yourself happier in ways that might even surprise you. So here goes:

1. Pay Attention to That Woman Who is in Your House.
Let’s say you only spent three hours a week watching football this past season. From September through January, that adds up to 48 hours — two full days. Not bad, you’re thinking. What’s two days a month in return for the infinite joys of football? Well, throw in some golf on the weekends, maybe a few nights out with the guys — whatever male bonding thing you like to do — and add a few more football games, and you easily will have run up at least a week being completely on your own. To put it another way, you will have spent a week not being with the woman in your life.
Granted, your partner might be the type who says she loves having her weekend afternoons to herself or she’s the type who sits through games with you, cheering on your team. But even then, she might occasionally think, “I wish he’d sometimes pay attention to me the way he pays attention to his football games.” She might go so far as to suspect, deep down, that she isn’t as loved or as appreciated as much as she should be.

So, on the first weekend after the Super Bowl, why don’t you spend the hours you normally would spend watching football doing something to make your “football widow” feel special? I don’t care if Valentine’s Day is just around the corner. On the weekend of February 12th, take your partner to a movie that she wants to see or do something with her that you know she likes to do even if it makes you crazy, like antiquing. Then, for all those Sundays she’s fixed you halftime snacks, make her dinner — or take her to dinner. Give her a thank-you card for putting up with you for another season. And on another afternoon, take her for a massage, a manicure and a pedicure at your neighborhood day spa.

As I often tell my male guests who come on my shows and who don’t seem to have a clue about female life, “When Momma ain’t happy, ain’t nobody happy.” Get the message? This is the time to make sure Momma’s happy.

2. And Then Pay Attention to Those Kids Who Live With You.
It’s one thing to watch a football game with your kids, but it’s another thing entirely to do something with them in which they are the sole focus of your attention. And I’m not suggesting you have a quick catch-up talk one Saturday afternoon with your children or that you take them through a fast food restaurant for lunch. Why don’t you use one of those three-hour blocks you had spent on a football game and use it to take your children on an adventure. It could be something new, like a trip to a museum that none of you have been to before — or a day trip out-of-town. But make it something. Trust me, even if they roll their eyes and say, “Oh, Dad,” they won’t forget it.

3. Do Some Chores.
Don’t laugh. A lot of you have been putting off all the stuff that needs to get done around the house, thinking you’ll get to it when your weekends are free. And, of course, now that your weekends are free, you still don’t want to do anything. Deep down, you could very well be thinking your job is to work during the week and bring home the bacon, and that your weekends should be time to relax, except to take out the trash and mow the lawn. Sorry, but it’s up to you to get that broken gutter fixed. For one thing, you’ll definitely feel better about yourself at least having gotten something done, no matter how minor.

4. Get Out of Your Comfort Zone.
Are you one of these guys who tell people that you watch football because you love the thrill of competition? Or that you like watching the way players overcome seemingly impossible challenges and accomplish heroic feats?

Okay, I’m not saying you should go out and try something superhuman to get over your post-Super Bowl malaise. But please let me state the obvious: there’s nothing easier, and more comfortable, than sitting on your couch staring at a TV. So what about coming up with some project that pushes you outside your usual boundaries for three hours each weekend? Something that makes you take a chance? It could be as simple as sticking to a fitness program. I know a guy who started volunteering for a nonprofit charity instead of languishing in his PFDS when his Saturday college football afternoons came to an end. No, he didn’t change the world. He didn’t get his name in lights like an NFL star. But in his own way, he made a difference.

You can too. And who knows? By the time August rolls around again, you might surprise yourself and realize that you don’t have the desire to watch as much football as you once had.

Alright, I’ll admit, that’s a ridiculous suggestion. But maybe you’ll want to do something more with yourself than watch three games in a row? Would that be all that bad? And on a side note, how come they don’t add a football to figure skating?

Filed Under: Bodyweight, Conditioning, Dumbbell Training, Fat Burner, High Intensity Interval Training, Muscle Endurance, Power & Strength Tagged With: , , , ,

ROD 012612

January 26, 2012 By Leave a Comment

ROD

Thursday, 26Jan12

 

X- treme ROD

This is a timed set of 30 seconds on and 20 seconds rest for 5 rounds ~ No Rest

  • Deadlifts
  • Weighted Step ups
  • Wall Ball
  • Dbl KB Swings
  • Ball slams

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Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

Filed Under: Barbell Training, Bodyweight, Conditioning, Deadlifts, Fat Burner Tagged With: , , ,

ROD 011712

January 17, 2012 By Leave a Comment

ROD

Tuesday, 17Jan12

 

Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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Tabata Tuesday

Tabata these 5 exercises for 20 seconds rest / 10 second rest.  Stay on each station for the complete 8 rounds

  • TRX recline to a finisher
  • Wall Ball shots
  • KB swings
  • Mtn. Climbers
  • Ball slams

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Athlete ROD

 

A timed 30 seconds work / 20 seconds rest for 4 Rounds

 

  •  Med-ball push-ups
  •  180 Jumps on Stepper
  •  Air squats

 

Rest two minutes, then…

 

  •  Suitecase Deadlift Squat Jumps
  •  Mountain Climbers
  •  S/L Donkey kicks 15r/15L

 

Filed Under: Bodyweight, Boxing, Conditioning, Dumbbell Training, HIIT X-treme, Kettlebell, Tabata Style Tagged With: , , , , ,

ROD 011312

January 13, 2012 By Leave a Comment

ROD

Friday, 13Jan12

 

This is a timed workout 30 work / 15 rest with a 40 second rest in between each of the 4 rounds

  • Reclines
  • Band Thrusters
  • Burps
  • 180? twist ball slam
  • Figure 8 to a hold
  • KB Back Presses

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Don’t forget the NLP Party is tomorrow evening!!

Filed Under: Bodyweight, Conditioning, Kettlebell Tagged With: , , ,

ROD 010612

January 6, 2012 By Leave a Comment

ROD

Friday, 06Jan12

 

TGIFF

4 rounds of 40 seconds work/ 20 seconds rest w/ 1 minute rest in between each round.
  • TRX Finishers
  • Ball slams
  • KB Front squats
  • Mountain climbers
  • BB high pulls
  • Single arm band pushes (alt. arms at each round)

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Here are some interesting, but true facts, that you may or may not have known.

1. The Statue of Liberty’s index finger is eight feet long.
2. Rain has never been recorded in some parts of the Atacama Desert in Chile.
3. A 75 year old person will have slept about 23 years.
4. Boeing 747′s wing span is longer than the Wright brother’s first flight. The Wright brother’s invented the airplane.
5. There are as many chickens on earth as there are humans.
6. One type of hummingbird weighs less than a penny.
7. The word “set” has the most number of definitions in the English language; 192 Slugs have four noses.
8. Sharks can live up to 100 years.
9. Mosquitos are more attracted to the color blue than any other color.
10. Kangaroos can’t walk backwards.
11. About 75 acres of pizza are eaten in in the U.S. everyday.
12. The largest recorded snowflake was 15 Inch wide and 8 Inch thick. It fell in Montana in 1887.
13. The tip of a bullwhip moves so fast that the sound it makes is actually a tiny sonic boom.
14. Former president Bill Clinton only sent 2 emails in his entire 8 year presidency.
15. Koalas and humans are the only animals that have finger prints.
16. There are 200,000,000 insects for every one human.
17. It takes more calories to eat a piece of celery than the celery had in it to begin with.
18. The world’s largest Montessori school is in India, with 26,312 students in 2002.
19. Octopus have three hearts.
20. If you ate too many carrots, you would turn orange.
21. The average person spends two weeks waiting for a traffic light to change.
22. 1 in 2,000,000,000 people will live to be 116 or old.
23. The body has 2-3 million sweat glands.
24. Sperm whales have the biggest brains; 20 lbs.
25. Tiger shark embroyos fight each other in their mother’s womb. The survivor is born.
26. Most cats are left pawed.
27. 250 people have fallen off the Leaning Tower of Pisa.
28. A Blue whale’s tongue weighs more than an elephant.
29. You use 14 muscles to smile and 43 to frown. Keep Smiling!
30. Bamboo can grow up to 3 ft in 24 hours.
31. An eyeball weighs about 1 ounce.

 

 

 
 

Filed Under: Bodyweight, Conditioning, Kettlebell, Mobility Tagged With: ,

ROD 122111

December 21, 2011 By 4 Comments

ROD

Wednesday, 21Dec

 

******Holiday Schedule******

Starting tonight we will ONLY have one evening training session per night at 7:30pm.  We will resume our normal schedule on Tuesday January 2, 2012.

Morning , weekend and athlete training sessions will NOT be affected.

Thank you,

Merry Christmas & a Happy New Year

  

Four Calling Birds

This is a timed 40 sec work / 20 sec rest for 4 rounds with a 1 min rest between

  • KB Floor presses
  • Sit-outs
  • Agility ladder drills
  • Mtn. climbers
  • Recline face pulls

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This one’s for you Marie A.

Gluten: What You Don’t Know Might Kill You

Something you’re eating may be killing you, and you probably don’t even know it!

If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread–how could that be bad for you?

Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet.

What most people don’t know is that gluten can cause serious health complications for many. You may be at risk even if you don’t have full blown celiac disease.

In today’s blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you.

The Dangers of Gluten

A recent large study in the Journal of the American Medical Association found that people with diagnosed, undiagnosed, and “latent” celiac disease or gluten sensitivity had a higher risk of death, mostly from heart disease and cancer. (i)

This study looked at almost 30,00 patients from 1969 to 2008 and examined deaths in three groups: Those with full-blown celiac disease, those with inflammation of their intestine but not full-blown celiac disease, and those with latent celiac disease or gluten sensitivity (elevated gluten antibodies but negative intestinal biopsy).

The findings were dramatic. There was a 39 percent increased risk of death in those with celiac disease, 72 percent increased risk in those with gut inflammation related to gluten, and 35 percent increased risk in those with gluten sensitivity but no celiac disease.

This is ground-breaking research that proves you don’t have to have full-blown celiac disease with a positive intestinal biopsy (which is what conventional thinking tells us) to have serious health problems and complications–even death–from eating gluten.

Yet an estimated 99 percent of people who have a problem with eating gluten don’t even know it. They ascribe their ill health or symptoms to something else–not gluten sensitivity, which is 100 percent curable.

And here’s some more shocking news …

Another study comparing the blood of 10,000 people from 50 years ago to 10,000 people today found that the incidences of full-blown celiac disease increased by 400 percent (elevated TTG antibodies) during that time period. (ii) If we saw a 400 percent increase in heart disease or cancer, this would be headline news. But we hear almost nothing about this. I will explain why I think that increase has occurred in a moment. First, let’s explore the economic cost of this hidden epidemic.

Undiagnosed gluten problems cost the American healthcare system oodles of money. Dr. Peter Green, Professor of Clinical Medicine for the College of Physicians and Surgeons at Columbia University studied all 10 million subscribers to CIGNA and found those who were correctly diagnosed with celiac disease used fewer medical services and reduced their healthcare costs by more than 30 perecnt. (iii) The problem is that only one percent of those with the problem were actually diagnosed. That means 99 percent are walking around suffering without knowing it, costing the healthcare system millions of dollars.

And it’s not just a few who suffer, but millions. Far more people have gluten sensitivity than you think–especially those who are chronically ill. The most serious form of allergy to gluten, celiac disease, affects one in 100 people, or three million Americans, most of who don’t know they have it. But milder forms of gluten sensitivity are even more common and may affect up to one-third of the American population.

Why haven’t you heard much about this?

Well, actually you have, but you just don’t realize it. Celiac disease and gluten sensitivity masquerade as dozens and dozens of other diseases with different names.

Gluten Sensitivity: One Cause, Many Diseases

A review paper in The New England Journal of Medicine listed 55 “diseases” that can be caused by eating gluten. (iv) These include osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, canker sores, (v) and rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric (vi) and neurological diseases, including anxiety, depression, (vii) schizophrenia, (viii) dementia, (ix) migraines, epilepsy, and neuropathy (nerve damage). (x) It has also been linked to autism.(ix)

We used to think that gluten problems or celiac disease were confined to children who had diarrhea, weight loss, and failure to thrive. Now we know you can be old, fat, and constipated and still have celiac disease or gluten sensitivity.

Gluten sensitivity is actually an autoimmune disease that creates inflammation throughout the body, with wide-ranging effects across all organ systems including your brain, heart, joints, digestive tract, and more. It can be the single cause behind many different “diseases.” To correct these diseases, you need to treat the cause–which is often gluten sensitivity–not just the symptoms.

Of course, that doesn’t mean that ALL cases of depression or autoimmune disease or any of these other problems are caused by gluten in everyone–but it is important to look for it if you have any chronic illness.

By failing to identify gluten sensitivity and celiac disease, we create needless suffering and death for millions of Americans. Health problems caused by gluten sensitivity cannot be treated with better medication. They can only be resolved by eliminating 100 percent of the gluten from your diet.

The question that remains is: Why are we so sensitive to this “staff of life,” the staple of our diet?

There are many reasons …

They include our lack of genetic adaptation to grasses, and particularly gluten, in our diet. Wheat was introduced into Europe during the Middle Ages, and 30 percent of people of European descent carry the gene for celiac disease (HLA DQ2 or HLA DQ8), (xii) which increases susceptibility to health problems from eating gluten.

American strains of wheat have a much higher gluten content (which is needed to make light, fluffy Wonder Bread and giant bagels) than those traditionally found in Europe. This super-gluten was recently introduced into our agricultural food supply and now has “infected” nearly all wheat strains in America.

To find out if you are one of the millions of people suffering from an unidentified gluten sensitivity, just follow this simple procedure.

The Elimination/Reintegration Diet

While testing can help identify gluten sensivity, the only way you will know if this is really a problem for you is to eliminate all gluten for a short period of time (2 to 4 weeks) and see how you feel. Get rid of the following foods:

• Gluten (barley, rye, oats, spelt, kamut, wheat, triticale–see www.celiac.com for a complete list of foods that contain gluten, as well as often surprising and hidden sources of gluten.)

• Hidden sources (soup mixes, salad dressings, sauces, as well as lipstick, certain vitamins, medications, stamps and envelopes you have to lick, and even Play-Doh.)

For this test to work you MUST eliminate 100 percent of the gluten from your diet–no exceptions, no hidden gluten, and not a single crumb of bread.

Then eat it again and see what happens. If you feel bad at all, you need to stay off gluten permanently. This will teach you better than any test about the impact gluten has on your body.

But if you are still interested in testing, here are some things to keep in mind.

Testing for Gluten Sensitivity or Celiac Disease

There are gluten allergy/celiac disease tests that are available through Labcorp or Quest Diagnostics. All these tests help identify various forms of allergy or sensitivity to gluten or wheat. They will look for:

• IgA anti-gliadin antibodies

• IgG anti-gliadin antibodies

• IgA anti-endomysial antibodies

• Tissue transglutaminase antibody (IgA and IgG in questionable cases)

• Total IgA antibodies

• HLA DQ2 and DQ8 genotyping for celiac disease (used occasionally to detect genetic suspectibility).

• Intestinal biopsy (rarely needed if gluten antibodies are positive–based on my interpretation of the recent study)

When you get these tests, there are a few things to keep in mind.

In light of the new research on the dangers of gluten sensitivity without full blown celiac disease, I consider any elevation of antibodies significant and worthy of a trial of gluten elimination. Many doctors consider elevated anti-gliadin antibodies in the absence of a positive intestinal biopsy showing damage to be “false positives.” That means the test looks positive but really isn’t significant.

We can no longer say that. Positive is positive and, as with all illness, there is a continuum of disease, from mild gluten sensitivity to full-blown celiac disease. If your antibodies are elevated, you should go off gluten and test to see if it is leading to your health problems.

So now you see–that piece of bread may not be so wholesome after all! Follow the advice I’ve shared with you today to find out if gluten may be the hidden cause of your health problems. Simply eliminating this insidious substnace from your diet, may help you achieve lifelong vibrant health.

That’s all for today. Now I’d like to hear from you …

Are you one of the millions that have been lead to believe gluten is perfectly safe to eat?

How do foods that contain gluten seem to affect you?

What tips can you share with others about eliminating gluten from your diet?

Please let me know your thoughts by posting a comment below.

To your good health,

Mark Hyman, MD

 

Filed Under: Bodyweight, Kettlebell, Muscle Endurance, Power & Strength Tagged With: , ,

ROD 121611

December 16, 2011 By Leave a Comment

ROD

Friday, 16Dec11

With all the Christmas parties and all the festive gatherings these past weeks have left us with not only constipation but weight gain in the worse way. Remember it’s a fact that Americans gain the most weight between Halloween and New Years….OUCH!! So we will keep our ROD’s medium volume with high reps in a timed set.

It’s time to get up and kick some ass. This is not for the squemish. This class get’s up early and is put through a rigorous set of exercises that’ll make an onion cry. So c’mon set your alarm early & get some with Coach Juan, in this intense boxing and conditioning session.

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The 10 am kick-ass class will conduct business as always, Killin’ & Feelin’ some of the best routines.

Festive Friday 

Four rounds for time of:
7  Tricep dips on the box
14  Jumping pull-ups
21  Heavy dumbbell thruster

 

 

Filed Under: Bodyweight, Boxing, Conditioning, High Intensity Interval Training Tagged With: , , ,

ROD 121011

December 9, 2011 By Leave a Comment

ROD

Saturday, 10Dec11,

 

Metabolic Strength

15/15 seconds for 7 rounds ~ no rest

  • Push-Ups – between 2 steps
  • Reclines
  • Mtn. Climbers
  • Kettlebell Swing
  • Sit-outs
  • Ball slams

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Getting Physical: Underlying Beliefs That May Be Keeping You Unfit

This time around, find the type of movement that actually feels good to your body for the long-term.

As the holidays begin, many of us are resolving to get up off the couch and get our bodies into shape after New Year’s. But if we don’t examine our underlying attitudes towards exercise, then we may end up facing some mental barriers to getting physical.

Changing your mind might just be the first step to changing your body. Here are a few common notions – and their truths – that I have witnessed as a personal trainer:

Grueling Conditioning vs. Pleasurable Movement

On television shows like the “Biggest Loser”, the media often portrays exercise as suffering. The reality is, the “no pain, no gain” approach actually creates a huge psychological hurtle to just getting started. If we associate the gym with punishment, we’ll be less inclined to go, and unlikely to consistently return.

Conversely, finding an activity that you enjoy – a dance class with a dynamic instructor, a compelling training event or a beautiful, nearby hiking trail – will ensure that you will repeatedly go. Exercising can, and should, be both challenging and pleasurable. Finding a sense of joy while exercising will ensure that you look forward to your next workout, and will eventually help you increase your intensity.

Short Term Results vs. A Lifetime of Health

 If you are working out to obtain six-pack-abs or a “bikini body,” then you might resort to extreme routines. Onerous fitness programs, like extreme caloric restriction, may lead to rapid weight loss, yet are virtually impossible to maintain.

Instead of toughing out the routine to achieve a perfect body, consider exercise as lifelong practice of crucial and feel-good self-care. Regularly breaking a sweat serves as very potent medicine regardless of your weight, age, fitness level or body type. To reap the benefits of fitness, we need to take this medicine for the rest of our lives, instead of administering it for a quick fix.

Spot Reduction vs. Functional Fitness

When I worked at a women’s fitness center, I often heard women list a litany of hated body parts like their abs, upper arms, or thighs. They have come to expect that they can “fix” individual body parts by using specific pieces of gym equipment that isolate individualized muscles groups.

Unfortunately, the fitness industry has fueled the idea of “spot reduction” with infomercials for gizmos called “ab-blasters” or “thigh masters”. The fact is, depending on your genetic disposition, you may or may not be able to sweat your way into a visibly muscular physique.

 Regardless, muscles are not designed to work in isolation with a machine providing support for the spine and pelvis. Popular strength training equipment that includes a seat and back support actually does us a disservice by denying us a chance to build abdominopelvic stability.

My rule of thumb is:  “If it looks like a chair, then beware.” Getting out of chairs develops our core muscles and trains the muscles to effectively work together.

Practicing integrated, full body movements (also called compound exercises) can drastically improve posture, build balance, boost athletic skill, address back pain and increase energy.  Exercise your body as an integrated, functional whole instead a fractured, conglomeration of flawed parts.

Working Out vs. Working In

Too often, exercise becomes pigeonholed as an atonement for dietary transgressions. Instead of using it as self-punishment, a movement practice can be a form of self-determination. Beyond burning calories, training can provide emotional balance, foster introspection, and increase creativity.

The conscious movement of our body opens up mental blocks and soothes our inner self. One of the reasons that yoga and other mind-body approaches have become so popular is because they engage the physical, mental, and spiritual dimensions of a person.

The conscious movement of our body opens up mental blocks and soothes our inner self.

If you find yourself giving up on exercise, then you might recognize some of these attitudes. If your workouts are no fun or you are just trying to squeeze into a smaller dress size, you might get stuck in an “all or nothing” mentality.

But you may be less apt to throw in the gym towel if you reconsider why and how you are working out. So whether you choose swimming, hula-hooping, or rock climbing, do something that you love and will do regularly. We can exercise to condition the body as well as refresh the mind and enliven the spirit.

 

 

Filed Under: Bodyweight, Conditioning, Dumbbell Training, Kettlebell, Muscle Endurance Tagged With: , ,

ROD 120611

December 6, 2011 By 1 Comment

ROD

Tuesday, 06Dec11

 

Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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H.I.I.T.

This class is for the skilled NLPer in advanced Barbell & Kettlebell techniques. The participant must be familiar with movement’s such as Deadlift’s, Clean’s & Front Squats.  There will be No Gloves used or modification of the exercises. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to.

X-treme ROD

3 rounds for time… Go Heavy or Go home.

  •  6 Hang Squat Cleans
  •  9 KB Squat-Press-Stand (alt 3 r/l)
  • 12 Box Jumps
  • 15 Push-ups
  • 18 Mtn. Climbers
Filed Under: Bodyweight, Conditioning Triplets, HIIT X-treme, Kettlebell Tagged With: , , ,

ROD 120511

December 5, 2011 By Leave a Comment

ROD

Monday, 05Dec11

 

Monday Masher

This will be a timed set of 40 sec work & 20 sec rest for 4 rounds

  • Reclines
  • DB Thrusters
  • Dbl squat jump burpees
  • Box jumps
  • Agility ladder drill

Men use the heavy DB’s for the Thrusters and for the  ladder drills all participants will use lite dumbbells in hand (3-5#’s)

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The Alzheimer’s Generation: What We’ve Learned in 30 Years 

 Rita Altman, R.N. Vice President, Memory Care and Programming for Sunrise Senior Living

In the early 1980s, most people with Alzheimer’s disease would have simply been labeled as “senile.” Spouses and adult children would take on the responsibility of providing care until it was time for a nursing home, where they received care in an institutional setting.

Since then, there have been remarkable strides forward in the diagnosis, understanding and care for those with Alzheimer’s disease and other forms of memory loss. Reflecting on the progress we’ve made in the last 30 years helps us to prioritize new advances in the decades ahead.

Diagnosis, Treatment and Education

Every 69 seconds, someone develops Alzheimer’s disease and one out of every eight seniors over the age of 65 has the disease. Yet 30 years ago, no one knew its name. If you search the New York Times archives from 1850 through 1977 for “Alzheimer’s disease,” only one story refers to the disease, although it was first diagnosed back in 1907.

The Alzheimer’s Association, whose resources are invaluable to so many today, was not even founded until 1980, and it was not until 1982 that Ronald Reagan declared an official “Alzheimer’s Awareness” week. Many people regarded the symptoms of confusion and memory loss as just a reality of getting older. The result was that little attention was given to treatment, diagnosis, and more importantly, care and caregivers.

While a definitive cure for Alzheimer’s is still elusive, there are five FDA-approved drug treatments that help relieve the symptoms of the disease. These have all been developed in the past few decades and there are numerous new therapies in the research pipeline.

Care Settings

Prior to the 1970s, resources and services for people with memory loss were virtually non-existent, and care was given either at home or in nursing homes. Fortunately, a major shift occurred in the 1980s when the institutionalized medical model of care provided in nursing homes transitioned to the resident-centered social model provided in assisted living communities.

It was during this period in time that assisted living pioneers Paul and Terry Klaassen, founders of Sunrise Senior Living, designed the type of care and services that would always put the resident first, whether or not they have memory loss. This approach not only champions quality of life, but also honors the residents’ wishes and promotes identity, independence and dignity.

As the assisted living industry grew, dedicated wings or free-standing buildings were built specially for residents with memory impairment. These homelike neighborhoods provided a secure, non-restricting environment and promoted a sense of community. Architects then began to focus on the design elements which give residents with memory loss a sense of orientation through built-in environmental cues that helped them find their way and reduce feelings of insecurity. Design innovations included automatic sensor lights and contrasting colors in bathrooms, tableware designed to be bright and contrasting — all of which further promote dignity and independence.

By the early 2000s, a few assisted living companies identified a need for specialized programs and services specifically designed for residents with Mild Cognitive Impairment (MCI) or early stages of Alzheimer’s disease. These programs were designed to assist seniors with early signs of memory loss to engage in activities that promote cognitive stimulation, social engagement, mutual support and stress reduction with a goal of delaying memory loss. Not until recently did studies suggest that lifelong learning, mental and physical exercise, continuing social engagement, stress reduction and proper nutrition may be important factors in promoting cognitive vitality.

Care Provision

Thirty years ago, there was little consensus about how best to help those who were disoriented and seemed to live in a different time and place because of Alzheimer’s or other forms of memory loss. That changed in 1982, when internationally renowned social worker Naomi Feil published her seminal work, “Validation: The Feil Method, “which introduced caregivers to an empathetic way of communicating with disoriented seniors. Today, thousands of professional caregivers are trained to use validation techniques, through which they are able to tune into the inner reality of the person with dementia. This method helps build trust and restore the person’s dignity.

Activities in memory care have also transitioned away from the large group, one-size-fits-all approach to more intimate small groups that focus on shared interests and promoting a sense of purpose and belonging. Most care also now centers around social engagement with well-designed activities to increase quality of life.

The Future

As progressive as the last 30 years has been to improve care for those with Alzheimer’s and other forms of memory loss, the future looks even more promising, especially in the area of technology. The safety-oriented devices such as motion sensor alerting and GPS shoes will continue to proliferate and enable greater independence. Scientists are also testing brain imaging tools and blood tests that may allow for earlier interventions. Computer-based brain fitness products and remote communication with family members are also promising to flourish and help keep those with memory loss connected socially.

Everyone is hopeful that this generation will be the one where a cure is found. While the search continues, there will be even more emphasis on prevention and controlling contributing risk factors. Until then, one of the most important advances we can make is to continue educating, training and supporting everyone who is touched by Alzheimer’s disease and other forms of memory loss.

 

 

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