National Athlete of the Month | Amy Palmiero-Winters | November 2010

Envision a grueling 130-mile, 24-hour-long race under extreme conditions. Amy Palmiero-Winters, 34, thrives in this type of battle. Some may view her love for ultramarathons as completely baffling, but few could argue that her story is one of pure courage and inspiration.

Palmiero-Winters has been a runner since age eight, when she crossed her first finish line. In high school, she ran track and cross-country. However, in 1994, her left foot was crushed in a motorcycle accident, challenging her ability to ever walk -- let alone run -- again. Although doctors wanted to amputate her foot, she wanted to keep her entire leg, enduring 25 surgeries over the next three years. Although every effort was made, her ankle began to fuse, leaving her foot barely functional. Her final viable option was the amputation she had declined years earlier.

Following her amputation, Palmiero-Winters was fitted with a walking prosthesis and resumed competing in half-marathons, marathons and triathlons. She did well despite not having a prosthetic leg specifically for running. After hearing about Erik Schaffer, owner of A Step Ahead Prosthetics in Hicksville, NY, she decided to quit her job as a welder and move to Long Island, NY to become a member of Team A Step Ahead, a group of elite amputee athletes. Palmiero-Winters began working full-time for A Step Ahead as the company's sports program director.

This past January 1, she won the "Run to the Future," a 24-hour race in Glendale, AZ, by running 130.4 miles. This performance earned her the distinction of being the first amputee to qualify for the U.S. National Track and Field Team. In April, Palmiero-Winters received the Amateur Athletic Union's (AAU) Sullivan Award for her efforts, recognizing her as the nation's top amateur athlete. And in July, she received an ESPY Award for the top female athlete with a disability. Last month, Palmiero-Winters received the Women’s Sports Foundation’s 2010 Wilma Rudolph Courage Award, Challenged Athletes Foundation’s Sempra Energy Trailblazer Award, and the Huffington Post's Ultimate Game Changers in Sport Award.

Palmiero-Winters has a truly incredible resume, competing in some of the world’s most grueling ultramarathon races. These races include the International Association of Ultrarunners (IAU) 24-Hour World Championships in Brive, France this past May, and the Western States Endurance Run, a 100-mile race through the Sierra Nevada, in June. As a member of the U.S. National Team, she helped the women finish fourth in Brive. At Western States, Palmiero-Winters became the first amputee to ever finish and was awarded a bronze belt buckle given to finishers who complete the race in less than 30 hours. Named as one of the Washington Post’s top 10 runners of the decade, she will compete in the Ultraman World Championships in Kona, Hawaii, which consists of a 6.2-mile swim, 261.4-mile bike and 52.4-mile run, from Nov. 26-28.

Palmiero-Winters is not just an exceptional athlete. ... She is a mother of two (Carson 7, Madilynn 5), mentor, coach and a compassionate individual who uses her talent to give back to others. She provides motivational speeches and runs marathons pushing wheelchair-bound children, attempting to inspire them to push beyond their obstacles. Her tragic story turned triumphant gives hope to people -- both able-bodied and amputees -- and proves that nothing is impossible.

"We all have two choices when faced with adversity: give up or be better in spite of," Palmiero-Winters told StrengthUSA.com. "We can learn from the obstacles we face because we can't change the past. ... But we can change the future."

Exercise of the Month | Standing Cable Chest Fly | November 2010

The standing chest fly is an excellent exercise to engage the chest and shoulder muscle groups. This exercise is best performed in the gym with a free-motion machine with the cables set at shoulder height; however, exercise bands can be used at home for a similar effect.

To begin this exercise, face away from the machine with a handle in each hand and your arms spread out to the side. It's important not to lock your elbows and keep them in a slightly bent position. Slowly bring your hands together in front of you with the palms facing in. This motion is similar to giving a person a hug. When your hands come close together, stop and slowly bring them back to the starting position. Select a weight that you're comfortable with; you should be able to complete 8-13 repetitions per set.

As with all exercises, it's up to you to utilize a proper warm-up and stretching program to prepare your body for activity.

Muscles Involved: Pectoralis major, Pectoralis minor, Deltoid, Bicep femoris

Weekly Training Article | Walking Your Way to Weight Loss | 11/29/10-12/5/10

By Wendy Wood

Taking the Necessary Steps to Lose Weight
One of the easiest and most beneficial ways to begin exercising is by starting a walking program. Walking is a terrific way to increase the affects of your diet and can be the first step in becoming more fit, overall. Walking requires very little financial investment and can be incorporated into almost any lifestyle. Fitness experts say that even a moderate level of exercise (30 minutes, 3 to 5 times a week) gleaned from walking can help you to lose weight and even add over a year to your life.

Baby Steps to Start
Walking is a cardiovascular exercise that will help strengthen your heart and will also boost your metabolism. The higher your metabolic rate, the more calories your body will burn. Adding even a minimal walking routine to your diet program will result in quicker weight loss than what you will get from dieting alone. As with any new exercise program, it's best to start your walking program at a moderate rate, until your body acclimates to the added exertion. Most beginners can handle walking for 20 to 30 minutes, 3 or 4 days a week. As you begin to build strength and stamina, you can increase your sessions, gradually, until you are walking up to 60 minutes a day, 5 days a week. As you progress, you will also find it easier to walk faster, which will increase the cardiovascular benefits of walking.

Tips for Successful Walking Programs
Before beginning a walking program, it's best to get the OK from your doctor. While walking can be a fairly low level form of exercise, it's important that you don't overdo it and strain your body. The following tips can help you get started walking safely and successfully:

Wear Supportive Shoes. Wearing shoes specifically designed for walking or running will help you to avoid foot, leg and back pain. Walking shoes will cushion your steps and act as shock absorbers for your body.

Bring Water. As with any exercise, keeping hydrated is very important. As you expend energy, your body will begin to sweat. Water can replace the hydration you lose while exercising.

Keep a Consistent Pace. Walking for exercise is not the same as the walking you do to get from point A to point B. To get the cardiovascular benefits of walking, you need to maintain a consistent pace and keep walking for the entire time.

Use Your Arms. Swinging your arms while walking will add to your momentum and increase the cardiovascular workout you receive. Walking can help tone your arms, as well as your legs.

Add Weights. As you become more comfortable with walking, you might consider adding wrist or ankle weights. The increased resistance will help you to build muscle and increase the cardio workout quotient of your walking.

Use a Pedometer. Investing in a pedometer can help you gauge your progress and also make it easy for you to measure how many calories you're burning. From a psychological standpoint, it's encouraging to have a concrete number to work toward, in miles.

Walk as a Family. Walking is one of the few forms of exercise that can be enjoyed simultaneously by your whole family. Walking as a group can also help to keep it fun and will encourage healthy habits in children.

Source: physicalfitnessarticles.net

Weekly Training Article | Get Fit With Cycling Workouts | 11/22/10-11/28/10

By Mike Anderson

Getting yourself fit with cycling workouts is one of the quickest ways to lose weight and feel better about yourself -- and it’s fun too. Whether you’re looking to improve your fitness or just looking to get a little bit of exercise back into your life, a cycling workout can be the ticket for you ... particularly if you’ve got a distance to travel to work or school in the mornings. In this article we’ll look at some easy ways you can build up your fitness or lose weight with a cycling exercise program.

Before trying any cycling or weight loss program, it is important to first consult with your general practitioner or physician to establishing your current fitness level and whether or not you're at risk of medical problems arising from beginning a path of exercise. Remember that while you might feel fine, underneath it's always possible that there could be a number of problems that have been undetected and could be subsequently triggered by picking up the pace of your exercise program.

First, your fitness cycling program should begin with a few light stretches and maybe even a jog to make sure your muscles are warmed up for physical activity. After that, climb onto your bike and get cycling. It’s important to remember that cycling might not be something you are terribly used to, as most people avoid pedal bikes when they leave their childhood years or get a car. As a result, it might be a good idea to take it slow in the beginning. While you might never forget how to ride a bike, you will certainly need a little bit of a refresher before going onto the open road (for your own safety and that of other road users).

On your first day, cycle a block or ride to work at a medium pace. Don’t try to race there -- you will tire yourself out, and you’ll be in no state to hit the office. Likewise, it's important to ease yourself into an exercise program, particularly if you haven’t been overly active for a few years. With the coming days, boost the intensity and distance on your cycling regime to start building your fitness level, and to burn calories and fat. Ultimately, keep building the intensity -- as your body can handle it -- and you'll be left with the perfect introduction to a fitness cycling program.

Cycling for fitness can be both fun and practical, and it can also help deplete excess weight in no time at all. After visiting your general practitioner for a health check, begin a more active, healthier lifestyle with an outlook to lose weight and feel great.

Source: articlecircle.com

Weekly Training Article | Women and Heart Disease | 11/15/10-11/21/10

Many women think that they will not have heart disease, but it's the main killer of women today. They don't think that it will happen to them but with some of the activities that women do in today's world, they may actually be setting themselves up for heart disease. Plus, they also have to take into consideration their family history which plays a large role in whether or not they are going to have heart disease. Women have to start thinking about heart disease in the early stages of their life. -- It can start to show up in their early 20s.

When it comes to eating and exercise, just how fit is the average woman today? With all the fast food chains out there, we are all not as healthy as we could be.

In addition, with the hustle and bustle a typical person goes though during the day, there's a good reason why we are not as fit as we could be. Not many women take the time to have their heart checked, because most feel that it's the man who will end up with heart disease first. But this is not true. ... It can kill a woman before a man, in the form of a heart attack or stroke. Are you aware that a couple of the signs can start with back and neck pain, or slurred speech?

Heart disease is not all about what we eat or do throughout the day. It also includes your family medical history and how your health is right now. Smoking, high blood pressure or diabetes could help heart disease show up in women.

It's essential for women to get checked out just like the men do. Even though there's no cure for heart disease, there's ways to help you live longer and slow it down.

Source: articlecircle.com

Weekly Training Article | Getting Started Using Pilates Fitness Training | 11/8/10-11/14/10

By Jim Johnson

If you haven't already joined the pilates fitness training wave, there's plenty of time to get on-board. Pilates has been adopted successfully by millions as a way to get in shape and stay fit, without extensive strength training and aerobic exercise. Of course, it's not a bad idea to incorporate different kinds of workouts in your daily exercise routine, but if the others don't appeal to you, then consider pilates instead.

Pilates is a system of 500 movements that have been developed and refined over the years to help build the core muscles of the body and improve flexibility at the same time. It usually produces a longer, leaner appearance rather than the bulky muscles created by bodybuilding. Pilates also focuses on the quality of the movements undertaken ... so repetitions aren't nearly as important in pilates as they are in weight training.

So what do you need to get started with pilates fitness training? Actually, the first thing you can do is go to your local library and get a DVD on pilates exercises. Usually, you can learn a lot from these kinds of products by getting to see pilates put to use. If it looks like something appealing, your next step would be verifying with your doctor that you can physically handle such an exercise program. If he/she agrees that it would be good for you, a logical next move is to actually sign up for a pilates class and learn how to perform the movements from a good, qualified instructor. The teacher can also help you work up an exercise routine that will be tailored to your particular needs. If you enjoy attending these classes and have the time to do so, you may want to continue on this path and add more exercises as the need arises.

But for many, once they have mastered the pilates exercise program, they can do it right at home any time they want. This often works very well for people who lead busy lives, enabling them to fit their daily fitness workout into their schedule whenever it works best.

You may also want to consider adding the use of some other equipment -- a pilates exercise ball, a mat, pilates circles and pilates resistance bands -- to the mix later on. But initially, just focus on getting the movements right and doing them properly.

The most strenuous pilates workout is the winsor pilates system, which will burn the most energy and help you lose the most weight ... so, eventually you may want to focus on that set of pilates exercises to get in the best shape possible.

Whatever you choose, the most important thing to do is: get started. Following the suggestions above should help you get on the road to good health using the power of pilates.

Source: physicalfitnessarticles.net

Weekly Training Article | 10 Tips to Improve Fitness and Health | 11/1/10-11/7/10

By Taylor Ryan

Here are 10 tips to improve your fitness & health. Even athletes who are incredibly fit may not be totally healthy. They often tread a fine line between health and illness or injury.

1) Listen to your body. As you're training, it's easy to become preoccupied with the repetitions you're doing, or the time you've been exercising. Leave your watch at home and slow down. But on the same note, don't be afraid to push yourself, as the gym should not be a leisurely walk in the park if you want to become sculpted. You must learn to understand your body.

2) To improve your fitness & health you need to eat a varied diet. Five fruits and vegetables per day should be your minimum target. Your health will improve if you eat at least five different kinds of fruit, and any additional vegetables will be a bonus.

3) Take a complete day off from exercise every once in a while. It doesn't have to be every week, but doing extra training when you're tired may have a detrimental effect on your health and fitness. You become fitter and healthier through rest as much as exercise. My off day is generally Sunday.

4) For muscle, also increase your protein intake: make sure every meal includes good protein sources: lean meats, poultry, seafood, dairy and beans are great examples.

5) Understand technique before trying anything new. This will insure that you will not cause injury, and you will maximize the results you want. If you have questions consult a gym professional or another reliable source.

6) You will improve your health and fitness by stretching more. Your muscles become shorter through exercise, and if you never stretch you will get injured. One method is to warm-up slowly, then spend several minutes stretching before the main workout. Stretch thoroughly after exercise, as well.

7) You need to stay hydrated. -- This means drinking water and sports drinks if you're sweating a lot. You lose minerals in your body while sweating. It's recommended to drink five glasses of water per day, but if you're working out you need to drink more. Don't get carried away, though, because it may be dangerous to drink too much, as well as too little.

8) Exercise with other people. You will meet new friends and your fitness will improve if you have other people to motivate you.

9) Do not become too competitive, as this may harm your health. Motivation from other people is good, but you should only compete against yourself. Try too hard to keep up with someone else and you could become injured. -- This goes back to understanding your body: If you know it can't handle something, don't do it.

10) Have fun! Your health and fitness will improve if you're having fun because you will stay dedicated to your exercise program.

Source: physicalfitnessarticles.net