Fitness Together - Lakewood Ranch

Keep it Simple.

Tue, 03 May 2011 06:03:00 -0500

Don’t you hate walking into the gym and realizing you have no idea what you’re going to do? “Cardio first?” “No, maybe I’ll pump some iron first.” This type of indecisive behavior can limit your performance and success. You should know exactly what you are going to do and when.

Here is the plan, design two training plans (workout A and B) that include your cardio and resistance training. Make sure you have all the details covered including, type of cardio, time, specific exercises, repetitions, sets and weight. Each time you workout alternate between workout A and B. Create new training plans every three to four weeks.

This type of discipline and organization will elevate your training and success to a new level. It will also keep your gym time to a minimum… unless you get stuck talking to ‘Mr. I Wander Around and Chat with Everyone.’

Get in… Get out!

Q: What exactly do antioxidants do and what are some great food sources?

Thu, 21 Apr 2011 09:21:00 -0500

A: Antioxidants counter the excessive production of small, highly reactive molecules in the body called reactive oxygen species (ROS). These ROS are byproducts of normal human metabolism and include both free radicals and nonradicals. ROS are capable of damaging delicate cells, especially DNA, our cells’ genetic blueprint. When the production of ROS exceeds the body’s antioxidant capacity, premature aging and the development of chronic diseases is accelerated. Thus, a large intake of antioxidants (consumed in food) theoretically would help the body fight DNA damage and oxidative stress, factors involved in disease development.

The total antioxidant power of foods is measured by the Oxygen Radical Absorbance Capacity (ORAC). According to a study by the USDA, some of the foods highest on the ORAC scale include black and red beans, blueberries, strawberries, Granny Smith apples, pecans and cranberries.

A plant-based diet filled with colorful fruits, vegetables, nuts, legumes, beans, whole-grains and olive oil will virtually guarantee you a huge array of health-promoting antioxidants. Plant foods are not only rich in antioxidants but also vitamins, minerals, dietary fiber and polyphenols, additional factors that confer numerous health benefits, most notably protection from disease. So when it comes to antioxidants, color generally indicates concentration. Make an effort every day to harness the power of plant antioxidants by coloring your plate with dark, deep hues of green, purple, orange and blue. And remember, when it comes to antioxidants, more color = more health!

Posted by Dr. Janet Bond Brill

Mark Your Calendar

Mon, 17 Jan 2011 17:22:00 -0600

Print out the current month or create a check list. Each day you exercise, put a little smiley face or star next to the day. Continue this for the rest of the month. At months end, you will have a pretty good idea of your fitness/activity level. Add up the days you exercised.

•If you were active less than 12 days out of the month- kick yourself in the butt and try harder next month.

•If you exercised 12 to 16 days- Job well done. You made time for yourself and your health!

•If you exercised 16 + days- Great Job! You are probably considered a fitness nut! Don't worry, that's a good thing! You have made exercise a part of your life!

In order to maintain a healthy weight, studies show you must exercise most days of the week at a moderate to high intensity.

3 Core Exercises to Improve your Golf Game

Mon, 17 Jan 2011 17:13:00 -0600

A golf swing is a dynamic and sport-specific movement, which can be unstable at times. If you are trying to improve your golf swing- the following core exercises will guarantee an increase in stability and strength throughout the golf swing!

BOSU Golf Swings – Standing on the blue side with a mid iron and moving slowly through entire swing motion. 2-3 sets of 12 – 20 repetitions. You can use a weighted club to improve your strength. Key is gaining separation between the hips and shoulders in the backswing to possibly 90 degrees if not more. This exercise will increase the balance as well as rotation for more range of motion in the backswing.

Plank – On forearms in pushup position holding a straight line with the body. 2-3 sets of 30-90 second holds. This exercise will increase the core stability. One of the leading causes of missed shots is the loss of spine angle control throughout the range of motion of a golf swing.

Cable Rotations – Standing in an athletic position two hands on one cable straight out from chest rotating away from the machine 90 degrees slowly relaxing the weight back to center, then repeat. Shoot for 2-3 sets of 12 – 20 repetitions. This exercise will strengthen the core musculature as well as the arms and chest.

Many golfers mistake a bad game or swing with lack of skill. However, it may be a lack of stability and strength. Whether you are playing nine or eighteen holes, your body mechanics will breakdown if you do not prepare for golf-specific movements. Good luck!