Hello All
Here we are a week after the forth of July and things are changing. I am anticipating the release of my new website. I have been in the dark ages for a long time when it comes to technology. This has resulted in many of you thinking I have put away my kettlebells, my weighted vest, etc......Not to worry. The new website will be reality in August of this year. I will keep you up to date in far more diligent fashion. Moving forward.
"realize deeply that the present moment is all you ever have.."
Eckhart Tolle
7.10.2010
4.04.2009
Exercise This: Cop shows can save your neck (and back and shoulders)
I have many clients whose professional life dominates their time and energy. They often work 60 hours a week and hope to fit exercise in wherever they can. Sound familiar?? Though I cannot convince them to scale back work hours (not for lack of desire) I often suggest this simple exercise to counteract the negative effects of a desk job.
Have you ever watched cop shows like my favorite, T.J. Hooker? (It's an oldie but goodie!) Well, the perpetrator is always commanded to do three things:
1. FREEZE!
2. PUT YOUR HANDS UP!
3. HANDS BEHIND YOUR HEAD!
Now, I know this seems silly, but stay with me.
First, you know your day will be a long one, so every 45 minutes or so you should stop and break from what you are doing...FREEZE!
Second, you probably have been hunched over a desk of papers or in front of some sort of computer. A shoulders-forward position prevents the postural muscles of your upper back from doing their job effectively, so...PUT YOUR HANDS UP! (This second step is even more effective if you stand while you do it.)
Third, in order to truly get the postural muscles activated, HANDS BEHIND YOUR HEAD! Clasp your fingers behind your head and squeeze your shoulder blades together, and then relax and allow your arms to return to your sides. Repeat the steps as many times as needed. It may shock you to learn how tight your shoulders and neck really are.
Remember: Reduce tension to increase production.
Have you ever watched cop shows like my favorite, T.J. Hooker? (It's an oldie but goodie!) Well, the perpetrator is always commanded to do three things:
1. FREEZE!
2. PUT YOUR HANDS UP!
3. HANDS BEHIND YOUR HEAD!
Now, I know this seems silly, but stay with me.
First, you know your day will be a long one, so every 45 minutes or so you should stop and break from what you are doing...FREEZE!
Second, you probably have been hunched over a desk of papers or in front of some sort of computer. A shoulders-forward position prevents the postural muscles of your upper back from doing their job effectively, so...PUT YOUR HANDS UP! (This second step is even more effective if you stand while you do it.)
Third, in order to truly get the postural muscles activated, HANDS BEHIND YOUR HEAD! Clasp your fingers behind your head and squeeze your shoulder blades together, and then relax and allow your arms to return to your sides. Repeat the steps as many times as needed. It may shock you to learn how tight your shoulders and neck really are.
Remember: Reduce tension to increase production.
body and mind
Hello Folks,
It has been a long time since you've heard from me. A lot has changed in the past year or so. I hope that all of you have experienced change in your life as well. There are several instances that have caused me to pause and reflect.
I have had a revelation about life and success in life. One of my favorite authors, Stephen Covey, states that when someone seeks to avoid work, their standards with regards to leadership, integrity, and morals are compromised. Well, folks, the revelation is this: diligence, persistence, and consistency determine your success. Your reputation and integrity are determined by these factors. Your reputation determines how many people will volunteer as advocates for your cause. Reflect on that.
Body and Mind posts are for reflection, to share my personal discoveries in the hope that as you seek success in your life, you have balance. This balance must be apparent in your pursuit of fitness, professional, spiritual, and social goals. Remember: Healthy minds precede healthy bodies, and healthy bodies help preserve healthy minds.
It has been a long time since you've heard from me. A lot has changed in the past year or so. I hope that all of you have experienced change in your life as well. There are several instances that have caused me to pause and reflect.
I have had a revelation about life and success in life. One of my favorite authors, Stephen Covey, states that when someone seeks to avoid work, their standards with regards to leadership, integrity, and morals are compromised. Well, folks, the revelation is this: diligence, persistence, and consistency determine your success. Your reputation and integrity are determined by these factors. Your reputation determines how many people will volunteer as advocates for your cause. Reflect on that.
Body and Mind posts are for reflection, to share my personal discoveries in the hope that as you seek success in your life, you have balance. This balance must be apparent in your pursuit of fitness, professional, spiritual, and social goals. Remember: Healthy minds precede healthy bodies, and healthy bodies help preserve healthy minds.
4.03.2009
Art is now NSCA and USAW certified!
Art recently became a Certified Strength and Conditioning Specialist (CSCS), a designation earned from the National Strength and Conditioning Association (NSCA). According to the NSCA, "Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance... [A] variety of academic and professional backgrounds hold this prestigious credential. This diverse group includes strength coaches, athletic trainers, physical therapists, personal trainers, physicians, chiropractors, researchers and educators."
Soon after attaining his CSCS, Art earned a Sports Performance Coach certification from USA Weightlifting (USAW), the governing body for Olympic weightlifting in the United States.
Art is also certified by the National Academy of Sports Medicine and the Aerobics and Fitness Association of America.
Many congratulations, Art!
Soon after attaining his CSCS, Art earned a Sports Performance Coach certification from USA Weightlifting (USAW), the governing body for Olympic weightlifting in the United States.
Art is also certified by the National Academy of Sports Medicine and the Aerobics and Fitness Association of America.
Many congratulations, Art!
6.28.2008
Art's Notebook: Eight glasses a day?
If you noticed coverage of a study by Dartmouth University researcher Heinz Valtin, MD, you may have heard the claim that the “8 glasses of water a day” requirement is actually a myth. But before you toss your water bottle, take a look at what Art had to say:
“I’ll continue to ask clients: How many times a week do you exercise? How much fruit or other high-fluid food do you eat a day? How much fluid do you take in throughout the week?” Art suggests that using both your body sense and your common sense is still a good practice, since “all your organs, muscles and tissues need water to function properly.”
Art also notes that Valtin based his findings on healthy, sedentary adults in temperate climates. “If you’re working out with me, you’re definitely not sedentary,” Art observes wryly. “If you feel that you’re drinking too much water and you want to scale back, that’s your prerogative. But with the extremely rare exception of water intoxication, drinking plenty of water has long had proven health benefits, and you should not have any apprehension about consuming supplemental water in your daily routine.”
Read more about the study here. Share your questions or comments about hydration, water rules, and health & fitness research below.
6.17.2008
360º Wellness: Pain in the seat
Have you noticed that after spending even an hour in today's stingy airline seats, you walk away feeling like human origami? We here at ATT just returned from a trip to Chicago—days later, our knees still bear the imprint of the tray table.
Art has often observed that sedentary activities can cause significant postural and muscle imbalances. He talked us through some ways to strengthen our sitting and help spare our musculoskeletal systems:
In the car. Check the position of your seat. You should be able to comfortably operate pedals without having to twist your foot to the left or right (seat's too close) or stretching to reach (seat's too far back). Your upper body should be centered on the seatback and within easy reach of the car's controls. If you're driving long distance, be sure to plan some rest stops for stretching and movement.
At your desk. Rest your bottom as far back in your chair as it will go, so that your thighs are fully supported. The height of your chair should allow your feet to rest fully on the floor, knees at no less than 90 degrees. If you like, you can use an adjustable foot rest to keep the pressure off the backs of your legs and to allow balanced shifts in leg position while you sit. But get up, stretch and move around at least once an hour.
On a plane. As we found out, unless you've got the funds to buy a business- or first-class seat, you've got very little control over your in-flight legroom. But the travel site TripAdvisor has put together Seat Guru, a comprehensive guide to choosing a good seat on your next plane trip, including details such as which seats are difficult-to-recline or misaligned on specific planes!
Whatever seat you score, as in your car and office, keep your body as centered and supported by the seat as possible. Bring or request cushions to support your head and neck if you feeling like napping; stay hydrated; and if possible, get up to stretch your legs at least every hour or so.
For more information, visit
DrivingErgonomics.com
The office posture guide from the University of Western Ontario
SeatGuru.com
Share your seating nightmares and solutions below.
Art has often observed that sedentary activities can cause significant postural and muscle imbalances. He talked us through some ways to strengthen our sitting and help spare our musculoskeletal systems:
In the car. Check the position of your seat. You should be able to comfortably operate pedals without having to twist your foot to the left or right (seat's too close) or stretching to reach (seat's too far back). Your upper body should be centered on the seatback and within easy reach of the car's controls. If you're driving long distance, be sure to plan some rest stops for stretching and movement.
At your desk. Rest your bottom as far back in your chair as it will go, so that your thighs are fully supported. The height of your chair should allow your feet to rest fully on the floor, knees at no less than 90 degrees. If you like, you can use an adjustable foot rest to keep the pressure off the backs of your legs and to allow balanced shifts in leg position while you sit. But get up, stretch and move around at least once an hour.
On a plane. As we found out, unless you've got the funds to buy a business- or first-class seat, you've got very little control over your in-flight legroom. But the travel site TripAdvisor has put together Seat Guru, a comprehensive guide to choosing a good seat on your next plane trip, including details such as which seats are difficult-to-recline or misaligned on specific planes!
Whatever seat you score, as in your car and office, keep your body as centered and supported by the seat as possible. Bring or request cushions to support your head and neck if you feeling like napping; stay hydrated; and if possible, get up to stretch your legs at least every hour or so.
For more information, visit
DrivingErgonomics.com
The office posture guide from the University of Western Ontario
SeatGuru.com
Share your seating nightmares and solutions below.
6.05.2008
360º Wellness: Cover your eyes
When the days are long and the temperatures temperate, fitness aficionados like you are more than ready to get outside for some alfresco workouts. But the same bright sunlight that lifts your mood and warms your skin can also have a powerful effect on your eyes. The American Optometric Association notes that UVA and UVB radiation from the sun can have a significant impact on your vision, causing short-term symptoms such as watering and sensitivity, with increased likelihood of cataracts and retinal damage over the long haul. The solution? Shield your eyes outdoors by wearing 100% UV protected lenses (get them in impact-resistant polycarbonate if you're going to be particularly active), or snug on a hat or visor with a brim. And, hey, put on some sunscreen while you're at it.Read more at the American Optometric Association. Talk up your favorite shades below.
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