National Athlete of the Month | Shalonda Solomon | December 2011

Event: Sprints
Born: December 19, 1985 in Los Angeles, Calif.

High School: Long Beach Poly (Calif.) ‘04

College: South Carolina '08

Career Highlights: 2011 USA Outdoor champion; 2010 USA Outdoor runner-up; 2006 NCAA Indoor and Outdoor 200m Champion; 2005 NCAA Indoor 4x400m Champion; 2006 NACAC 200m and 4x100m gold medalist; 2006 NACAC 100m runner-up; 2006 and 2010 USA Outdoor 200m runner-up; 10-Time All-American; 2004 World Junior 200m and 4x100m champion; 2003 Pan Am Junior 100m, 200m and 4x100m champion; 2003 Junior 100m and 200m champion

Solomon is in the midst of the most successful season of her career. At the 2011 USA Outdoor Championships, Solomon ran a personal best of 22.15 in the 200m to win her first national title and qualify for her first World Championships. In 2010, she was the runner-up at USA Outdoors in the 200m and was ranked third in the world in the event. While competing at the University of South Carolina, Solomon was a two-time NCAA champion in the 200m and represented Team USA at the 2006 NACAC U-23 Championships, where she won gold in the 200m and 4x100m. In 2006, Solomon also finished second at USA Outdoors in the 200m, her first time on top of the podium at the national championships. At the 2004 IAAF World Junior Track & Field Championships, Solomon ran 22.82 seconds in the women’s 200m to better the championship record and win her first World Junior 200m crown. She then went on to anchor Team USA’s 4x100m relay to a gold medal finish in 43.49…At the 2003 USA Junior Outdoor Track & Field Championships, Solomon was named co-Verizon Women’s Outstanding Athlete of the Meet for completing the sprint double in winning the 100m and the 200m…Solomon broke the Pan American Junior Championships record in the women’s 200m ran 23.21 in the preliminary round. She later improved her record to 22.93 in the final round to win gold in the 200m. Solomon also brought home the gold with her 11.35 second win in the 100m and anchored the 4x100m team to victory in 44.00. Solomon was named the 2003-2004 Gatorade National High School Player of the Year.

2011: USA Outdoor champion in 200m (22.15)... 3rd in 60m at USA Indoor Champs (7.15)... 3rd in 200m at Adidas Grand Prix (23.03)... 3rd a Monaco (22.63)... 3rd at London Grand Prix (22.85).

2010: USA Outdoor runner-up in 200m (22.47)…4th at USA Indoors (7.20iPR)…2nd at Continental Cup (11.09)…2nd at GT Invite in 100m (11.16)…2nd at Clermont (10.90PR)…6th at Monaco (11.14)…1st at GT Invite in 200m (22.67)…4th at Kingston in 200m (22.84)…2nd at Paris (22.55)…2nd at Stockholm (22.51)…1st at Reebok Boston Indoor Games (23.53i)…ranked #3 in the world, #2 U.S.at 200m and #8 in the world, #4 U.S. at 100m by T&FN…bests of 10.90 and 22.47.

2009: 6th at USA Outdoors (11.03), DNF in 200m…2nd in 200m (22.43) 1st in B race at Reebok Grand Prix (11.04PR)…3rd at Adidas Track Classic (23.10)…1st at Bush Invite (22.41)…ranked #5 at 200m in the U.S. by T&FN…best of 22.41.

2008: 7th in 200m (22.36w), 14th in 100m semi-finals at Olympic Trials (11.18)...bests of 11.16 and 22.48.

2007: 3rd at SECs (22.88), 1st in heats (22.74)…1st at Greensboro (11.33)…best of 11.33 and 22.74.

2006: USA Outdoor 200m runner-up, 8th in 100m (22.47, 11.41)…NACAC 200m and 4x100m champions, 100m runner-up (22.90, 11.39)…NCAA Outdoor 200m champion, 5th in 100m (22.62, 11.43)…NCAA East Regional 100m and 200m champion (11.07w, 22.30w)…200m SEC Champion, 3rd in 100m (22.36, 11.09)…ranked #8 in the world (#5 U.S.) at 200m by T&FN…bests of 11.09 and 22.36.

2005: 7th in 200m at USA Outdoors (22.95)…NCAA Outdoor 200m and 4x100m runner-up (22.86)…NCAA Indoor 4x400m champion, 5th in 200m (3:30.01, 23.15)…3rd in 100m and 200m at NCAA East Regionals (11.44, 22.91)…SEC Outdoor 200m champion, 100m runner-up (22.74, 11.29)…1st in 200m at Tennessee (22.72)…ranked #9 in the U.S. at 200m by T&FN…bests of 11.29, 22.72.

2004: World Junior 200m and 4x100m champion (22.82, 43.49)…USA Junior 200m runner-up, 3rd in 100m (23.03, 11.36)…bests of 11.41and 22.82.

2003: Pan Am Junior 100m, 200m and 4x100m champion (11.35, 22.93, 44.00)…USA Junior 100m and 200m champion (11.40, 23.37)…bests of 11.35 and 22.93.

Source: http://www.usatf.org/

Exercise of the Month | Flutter Kicks | December 2011

The flutter kick exercise has been made popular by our nation's military. In this one exercise you can target your core, hip flexors and lower leg muscles. There is no extra equipment needed except for a flat, open space.

To perform this exercise start by laying supine on the floor with your hands underneath your lumbar spine. -- This helps support your lower back during the exercise. Begin the exercise by tightening your core musculature and raising your legs six inches off the ground. It is important to keep your legs locked in extension during the entire exercise. Next, raise your right leg 45 degrees skyward as you simultaneously lower your right leg down 45 degrees. You repeat this motion 30 times before lowering your legs down to the floor into the resting position. To increase the difficulty of this exercise you can add ankle weights. You can also remain with your legs suspended in the air during the rest period between sets.

Weekly Training Article | Are You Physically Fit? | 12/26/11-1/1/12

By Kadence Buchanan

It can be tough to tell sometimes whether or not you are physically in shape. To that end, there are some tests that you can perform to ensure that your body is working in its top condition. In this article, we'll be discussing some of these tests, and explaining what they mean about your health.

The Body Mass Index is one of the most commonly used methods of gauging a person’s level of physical fitness. Commonly referred to as a BMI, it is the standard method used by medical professionals when it comes to diagnosing whether a person's weight is healthy, overweight, or obese. The Body Mass Index operates on a basic formula: Your weight in pounds x 704.5, divided by your height in inches x your height in inches. Typically, a healthy weight is calculated to have a BMI of between 19 and 24.9. For a Body Mass Index that hovers between 25 and 29.9, a person is described as being overweight. Body Mass Indexes that have a result that is over 30 represent a clinical case of obesity. Obesity can cause a heightened risk of cancer and heart disease, not to mention a host of other health problems.

Another method of testing for fat content in the body is not used as often as it used to be. The Yuhasz skin fold test has been used by schools to test the health of their students for decades, but it has been cast aside due to the way that it made children feel when the result was less than desirable. The Yuhasz test measures total fat percentage in the body by measuring the layer of fat that is found directly underneath the skin. Various points on the body are tested to ensure accurate testing results, with a total of six test sites being examined to accurately gauge a person's body composition. The tricep, abdomen, front of the thigh, below the shoulder blade, and above the pelvis are tested in all individuals while taking a Yuhasz skin fold test. In males, the chest is also tested, and in females, the rear of the thigh is tested. Calipers are used to determine an accurate measurement of how thick the sub-skin fat layer is, and age, weight and gender all play into the calculation of fitness. The typical male has been found to have between fifteen and seventeen percent body fat, and the average female is known to have between eighteen and twenty two percent body fat. Athletes, known for their fitness, often have fat contents of six to twelve percent for males and twelve to twenty percent for females.

Source: articlecircle.com

Weekly Training Article | Common Infections and Children | 12/19/11-12/25/11

Children are venerable to all kinds of infections since they enjoy sharing and being close to others. Infections such as the common cold can be an annoying problem and often hard to overcome once they have a cold.

A cold is a contagious viral infection of the upper respiratory tract and is also the most common infectious disease in the US. On average, children catch up to eight colds per year and this is the number one reason children miss days of school and visit the doctor.

The majority of infections are caught in the same way that a cold is -- your child breathes in or touches an object that has the viruses on it. The rhinovirus is the leading cause of colds and over 100 of these can attack the lining of your child's nose and throat. When this occurs, it triggers a reaction to their immune system, which can cause your child's throat to hurt, have a headache and make it hard for them to breathe through their nose.

There are many old wives tales that tell you that you can catch a cold or an infection when your child plays outdoors on cold days without wearing a coat, sitting in a draft, or even going outside with wet hair. None of these are true. When the air they breathe is dry or there are other irritants in the air such as allergens, it lowers your child's resistance to infection, thus catching a cold. Allergens can be things such as cigarette smoke, ragweed, and even pets.

There is no real way in which you can stop from catching a cold or airborne virus, mainly because there is no vaccine for the common cold. However, there are a few preventive measures you and your child can do to help prevent them.

The first way, of course, is the hardest thing for your child to do and that is to stay away from others that have a cold. The particles of a virus can travel through the air up to 12 feet and anything a person touches (that has a cold) also has the virus on it. Therefore, this one is probably the hardest to use for prevention of infections.

Other ways to avoid infections include washing their hands, covering their nose and mouth when they cough or sneeze, do not use the same towel to dry their hands as someone with a cold, and do not eat or drink after anyone with a cold.

Source: articlecircle.com

For more information about your child's health and infections you can check out http://www.yourchildrenshealth.com.

Weekly Training Article | Am I at Risk of Developing a Blood Clot? | 12/12/11-12/18/11

By Heather Colman

We all experience blood clots from time to time, when we are bleeding; our body creates blood clots to stop the bleeding. However, when a blood clot prevents the natural flow of blood, blocks a vein, or blocks an artery, it becomes harmful and extremely hazardous to our health. Generally, our bodies naturally create the blood clots when a blood vessel has been damaged, then after a few days the vessel will heal and the blood clot will dissolve.

A thrombus is the medical terminology used to describe a blood clot that has stopped blood flow, blocked a vein, or blocked an artery. This type of blood clot generally begins within the leg. If it breaks free and begins to travel throughout the body, it can lead to the lungs, pelvis, smaller blood vessels, and cause potential problems, which are potentially fatal.

Symptoms of a Blood Clot

A person can experience many possible effects with a blood clot. For example, if they have deep vein thrombosis, also referred to as DVT, which is located within the veins of the pelvic or legs, they can suffer from any of the following symptoms: prominent veins, discoloration, tenderness, swelling, or pain within the muscles of the legs or the calf.

If a person is suffering from a pulmonary embolus, which affects the lung, they may experience these symptoms: pain in the chest, shortness of breath, or coughing up blood.

The above symptoms are extremely serious and life threatening, therefore, if you notice any of these signs you should immediately seek medical attention.

Other symptoms of a blood clot includes heart arrhythmia, wheezing, painful breathing, faintness, dizziness, pain in the upper abdomen, pain in the shoulders, or pain in the back. Furthermore, a blood clot could result in becoming blind suddenly within one eye, or even a stroke or heart attack.

Am I at Risk?

Some people are at an increased risk of developing a blood clot. For example, those who suffer from any type of cancer have a high risk of developing blood clots. It is for this reason that cancer patients generally cannot travel far distances in cars, trains, or airplanes, without having to stop now and then to walk and get their flow of blood moving again.

Some other people who are at an increased risk includes those who are under a physician's order for bed rest or have decreased mobility. Those who suffer from obesity, have a history of DVT, or have suffered fractures have an increased risk, as well. Elderly people, smokers, women taking birth control, those with arteriosclerosis, and those undergoing chemotherapy also have higher risks of developing a blood clot.

It is important to watch for the signs of a blood clot, as well as understand if you are at a high risk of developing one.

Disclaimer: The information presented here should not be interpreted as or substituted for medical advice. Please talk to a qualified professional for more information about blood clots.

Source: articlecircle.com

Weekly Training Article | Are Energy Drinks Safe? | 12/5/11-12/11/11

By Dave Elger

Need an energy boost? More people than ever are turning to so called energy drinks for increased stamina, alertness, better workouts, late night partying, and who knows what else. It’s now estimated that there are as many as 200 different brands of energy drinks in the U.S., bringing in close to 1 billion dollars in annual sales.

You can probably guess where the kick in these drinks comes from. An 8 oz AMP (a Mountain Dew spin-off) has 77 mg of caffeine. An 8.3-ounce Red Bull contains 70 mg. The University of Florida College of Medicine recently found 105 mg of caffeine in a 6.5 oz can of Starbucks Doubleshot. By comparison, a typical 8 oz. cup of brewed coffee has around 85 mg of caffeine.

The Food and Drug Administration (FDA) recommends limiting the amount of caffeine in a 12 oz soda to 65 mg, but energy drinks are not regulated and many exceed that threshold by a wide margin. Is this much caffeine dangerous?

Since the level of caffeine per ounce is similar to regular coffee, indulging in an occasional energy drink is probably safe for most adults. Problems can arise, however, when energy drinks are added to a diet already loaded with caffeine. Children, pregnant women, those with high blood pressure, or those who are hypersensitive to caffeine should be careful with energy drinks. Since caffeine and prolonged exercise both promote dehydration, using an energy drink before such activity is not recommended.

The common practice of mixing energy drinks with alcohol is also strongly discouraged. One is a stimulant and one is a depressant, and both contribute to dehydration. While many mistakenly believe that extra caffeine negates the affects of alcohol, the reality is that blood alcohol will remain the same with or without the added energy drink, along with your level of intoxication.

Besides caffeine, many energy drink companies have added vitamins, amino acids and other “natural” ingredients, a few of which the impact on health are not well known. Don’t forget sugar -- a regular 8.3 oz can of Red Bull has 27 grams, or 110 calories.

If you are looking for a cheap buzz, choose regular coffee over energy drinks (unless you drink at Starbucks). The typical 8 oz energy drink will cost more than $2.

There is probably nothing wrong with an occasional energy drink for most people, but they may pose problems for those who choose to push the limits.

Source: articlecircle.com

National Athlete of the Month | Scott Bauhs | November 2011

Event: 10,000m

Born: May 11, 1986

High School: San Ramon Valley High School '04 (Danville, Calif.)

College: Chico State University '08

Career Highlights: 2007 NCAA Div. II 10,000m Champion … 3rd at the 2011 USA Outdoors

Scott Bauhs had arguably one of the most successful collegiate careers turned in by a Division II distance athlete. He is the youngest American to run sub-4 minutes for the mile and sub 28-minutes for the 10,000m. While competing for Chico State University, Bauhs amassed eight All American awards, and three national titles. His professional career began one week after the 2008 NCAA national cross country meet with a win at the Silicon Valley Turkey Trot. He joined the Mammoth Track Club where he has continued to improve his times and qualify for two more US international teams, under the guidance of Coach Terrence Mahon. He placed third in the USATF Cross Country Championships and fourth in the 3000m at the USATF Indoor Track and Field Championships in 2010.

2011: 1st at the Jim Bush Southern Cal USATF Championships 1,500m (3:42.87)… 3rd at the USA Outdoor Championships (28:40:51)

2010: 2nd at the UW Invitational indoor 3,000m (7:51.65)… 3rd at the KBC Night of Athletics 5,000m (13:36.77)… 13th at the USA Outdoor Championships (29:51.91)… 3rd at the Applied Materials Silicon Valley Turkey Trot 5k… 1st at the Las Vegas Rock ‘n Roll Half Marathon (1:02:39)

2009: 1st at the Chico Twilight 1,500m (3:41.34)… 3rd at the Adidas Track Classic 5,000m (13:38.95)… 5th at the USA 20 km Championships (59:46)

2008: 1st at the Chico State Invitational mile (3:59.81)… 1st at the NCAA Div. II Outdoor 5,000m Championship (14:00.65)… 1st at the Synaptics Elite 5k road race (13:37)

2007: 1st the California Collegiate Championship 1,500m (3:46.42)… 2nd at the NCAA Div. II 5,000m Championship (14:08.32)… 1st at the NCAA Div. II 10,000m Championship (29:31:93)… 6th in the San Jose Rock ‘n Roll Half Marathon (1:03:04)

2006: 6th at the NCAA Div. II 10,000m Championships (30:36.1)

Source: http://www.usatf.org/

Exercise of the Month | Barbell Upright Row | November 2011

The Barbell Upright Row is an excellent strength exercise for the upper traps and shoulders. This exercise requires a barbell loaded with the appropriate weight for your ability. Begin by standing with the barbell in front of you, with your feet shoulder-width apart. -- Grasp the barbell with an overhand grip slightly closer than shoulder-width. Bend at the knees, keeping your back straight, and pick the bar up. Lift the bar to chest height, pause, then slowly lower the bar back to the starting position. Keep the bar as close to the body as possible during the exercise.

Proper technique will make this exercise easy and safe for you to perform. Keep your body fixed during the entire exercise. Do not learn forward as you lower the bar. To add a little bit of difficulty to the exercise pause and squeeze your traps at the top of each rep, then slowly lower the bar down. This slow descent causes each muscle to work longer during every set.

Weekly Training Article | Cramping Your Style: How to Prevent Muscle Cramps | 11/28/11-12/4/11

By Tom Ambrozewicz

Muscle cramps happen to all athletes at one point in time or another. In fact, muscle cramps happen to most people regardless of athletic training. Muscle cramps are the involuntary tightening of muscles -- which you usually can control, -- and the most common problem areas are the legs and abdomen. They can put a real kink in your workout, so practice healthy habits to prevent your muscles from cramping as you train.

No one knows exactly what causes your muscles to cramp, but the first thing you can do to prevent it from happening during your workout is to warm up your muscles at the beginning of your training session. Use the mat area of your gym to stretch and do some light lifting to prepare your muscles for the day's activity. This is a good practice to prevent other injuries, as well. When your muscles are warmed up, they will expand and contract better during training, preventing you from cramps.

If you are unconditioned, start off slow and work your way up to harder and more intense physical activity. Athletes just returning to their sport after the off-season or an injury are more prone to muscle cramps, as are beginners. Building intensity will help you build muscle mass more quickly as well, so don't overdo it from the start, and be sure not to over-train. … Take enough time to rest between workouts.

Finally, keep your muscles and the rest of your body hydrated. Drink lots of water before, during and after your weight training or cardiovascular workout. Your body needs water before you feel thirsty, so drink at regular intervals, and if you are out in the sun or doing something that is making you sweat, avoid water poisoning. -- Drink sports juices to help you replenish all the nutrients your body is losing. Loss of these nutrients may cause your muscles to spasm and cramp.

If you do get a muscle cramp, don't worry. It is normal and will probably go away in a few minutes, although you may be sore for a lot longer. Stop what you are doing and gently stretch and massage the muscle until it is no longer cramped. Applying heat will also help relax the muscle, and if you are sore, cold compresses will help your muscles heal. If your cramps become routine or do not release for long periods of time, see your doctor to make sure everything about your body is in good condition.

Source: articlecircle.com

Weekly Training Article | Hypertension: Forget the Salt and Spice Up Your Life | 11/21/11-11/27/11

By TheBloodPressureCenter.com

If you have hypertension, or are worried about developing high blood pressure, then you will probably know that one of the first things you need to do is to reduce your intake of salt. However, that is not always as easy as it sounds.

Salt has been around for thousands of years and is used in most food products both as a preservative and to bring out the flavor of the food. This means that when it comes to cutting down on salt you have two problems -- trying to avoid buying foods which contain a lot of salt and finding an alternative way to add flavor to your meals.

Fortunately, today, both the government and food manufacturers often come to our rescue when it comes to helping us choose food products which are low in salt. As far as the government is concerned, almost all foods are required to carry nutritional labeling, which includes the amount of salt, or sodium, which the food contains. At the same time, more and more manufacturers are now producing sodium free, or very low sodium, varieties of many of our favorite foodstuffs.

But when it comes to good old fashioned home cooking, what do we do with all those recipes which call for a pinch of salt? Well, a pinch of salt is probably okay here and there. After all, we are not talking about cutting salt out of our diet altogether, but simply about reducing our intake. But the pinches soon add up and while a little bit of salt in some recipes will not do any harm, you need to look for ways of replacing this salt wherever possible.

One answer is to turn to spices and herbs, or to low sodium seasonings such as onion powder, garlic powder and sodium free bouillon.

Of course you will need to experiment to see what you like and do not like, but start with a few simple ideas like seasoning/marinating fish and meat well ahead of cooking to bring out the flavor. You will also find that there are all sorts of things that you can add to your food at the table to add flavor. For example, try squeezing a little fresh lime or lemon juice onto your vegetables.

Cutting down on salt to help lower hypertension, or to prevent you from developing high blood pressure in the first place, is not too difficult … but it will take a little bit of thought and some experimentation.

Source: articlecircle.com

Weekly Training Article | Osteoporosis: Definition, Risk Factors and Prevention | 11/14/11-11/20/11

By Barney Garcia

Osteoporosis is a bone disease which causes a deterioration of bone density and low bone mass. This is dangerous because is causes the bones to become fragile (especially the hips, spine and wrists) and there is increased risk of broken bones and slow recovery periods. Osteoporosis can affect any bone, but special attention is placed on the hips and spine, because the breaking of these bones can result in long term injury including difficulty walking, hospitalization, deformity, loss of height, severe pain and even death. You should ask your doctor to check your bone density levels yearly, since this disease often has no symptoms at all. When a person finally does experience any symptoms, they are usually so far into the disease that what they are feeling is back pain because of a fractured vertebra.

Women are more likely to contract this disease than men, often due to menopause, in which bone loss increases. One in four women are affected with this disease, while only one in eight men are. Certain people are at a high risk for developing this disease, and you should be cautious if you have any of the following risk factors: having a personal history of low bone mass, being female, being thin (male or female), having abnormal menstrual periods in women, currently having or have had anorexia nervosa in the past, eating a diet low in vitamin D and calcium currently and throughout your life, having an inactive lifestyle, having low testosterone levels in men, being a smoker, being a heavy drinker, and being Caucasian or Asian. However, keep in mind that people with these risk factors are not the only people who can get this disease, and all people are at risk and should be checked for the disease regularly.

There are certain things you can do to prevent your risk of developing osteoporosis, including consuming a diet rich in vitamin D and calcium, having an active lifestyle and doing weight-bearing exercises, quitting smoking, drinking alcohol in moderation, and taking regular bone density tests. Doctors and health professionals both agree that this is a very preventable disease as long as you take proper care of your health. Even if you start taking these precautions late in life, they will still lower your chance of developing the disease.

Source: articlecircle.com

Weekly Training Article | Women and Coffee Consumption | 11/7/11-11/13/11

By Kadence Buchanan

I do not know about you, but for me, coffee drinking, especially in the morning or early evening, is more than a simple habit or cultural characteristic. Actually, it has become a necessity without which I cannot open my eyes and stand on my two feet all day. According to researchers, I am not alone. Nearly 80% of the U.S. population drinks coffee on a daily basis. The caffeine measured to be contained in a cup of coffee, me and you consume daily, is around 80-130 mg. But while the medical community has warned the public of the health risks associated with caffeine intake, there still is little linking between coffee and health problems, except in a very few cases.

Coffee, which is a beverage served cold or hot, comes from the roasted seeds of the coffee plant, almost always referred to as coffee beans. But regardless of its tremendous market success, coffee is the second most commonly traded commodity in the world surpassed only by petroleum. Coffee has been blamed to be the cause of a variety of disorders ranging from indigestion to cancer, at one time or another. Since it is the main source of caffeine, which is a stimulant, coffee has had an almost constant role in the news pertaining to health problems in recent years. Surprisingly, most of these warnings and urgent health reports, describing problems like the human airways clogging, are aimed at women.

But while even doctors have been very critical of the role of coffee in women's health, the fact of the matter remains -- there is little proof that any risk to women exists from coffee drinking, especially when consumed in moderate amounts. As a matter of fact, reports have even suggested that coffee even lessens the risks of some diseases in women, such as bladder cancer. Unfortunately, since the health problems examined in relation to their linkage with coffee consumption have not yet reached indisputable results, women have reached a stage that it is almost difficult to believe anything involving the health risks of coffee and women.

The reasons why coffee has been getting such a bad reputation are based on the fact that of all drinks containing caffeine, coffee has the highest concentration amount, far exciding that of sodas. In addition, since doctors advise pregnant women to be cautious and avoid caffeinated beverages while carrying an infant, despite there being no evidence of any serious health risks involved, women tend to consider coffee drinking almost as if they were performing some kind of sin and avoid drinking it in fear of the unknown consequences. On the other hand, new research has revealed that coffee is actually beneficial to a person's health. For example, the diuretic effect of coffee has proved that it lessens the incidence of bladder cancer in smokers, and drinking coffee regularly is also reported to lessen the onset of Parkinson's disease.

So, what should we ladies do? The best advice that anyone can believe is the trusted advice of their doctor. Question your doctor if he/she restricts coffee and follow their advice, but stay current on health news. Although it seems impossible to know which study to believe, we have to train ourselves to tell the difference between hypothesis and fact. Being educated about our health will always make us women feel better in the long run.

Source: articlecircle.com

National Athlete of the Month | Maria Michta | October 2011

Event: Race walk

Born: June 23, 1986

High School: Sachem HS North (Long Island, N.Y.) '04

College: C.W. Post '08

Career Highlights: 2011 and 2010 USA Outdoors champion; 2011 and 2010 USA Indoors champion; 2010 USA 30 km RW runner-up; 2009 and 2005 US RW Cup Trials champion; 2005 Pan Am RW runner-up; 2003 USA Junior Outdoor runner-up.

For the second year in a row, Maria Michta captured USA Indoor and Outdoor titles in the race walk events. With her victory at this year's championships, she secured a spot on her first-ever IAAF World Outdoor Championships team. In 2009, Michta fell just short of making the team after finishing third at USA Outdoors, but represented Team USA at the Pan Am Race Walking Cup where she took 13th. Michta also competed at the 2008 IAAF World Race Walking Cup and 2007 Pan Am Race Walking Cup. Prior to joining the ranks of elite race walkers, Michta had a successful junior career that was highlighted by a third place finish at the 2005 Pan Am Junior Outdoor Championships and a second place finish at the Pan Am Race Walking Cup that same year. She was a member of the World Junior Outdoor Championships and World Junior Race Walking Cup teams in 2004, and took 10th place at the 2003 World Youth Championships.

2011: USA Outdoors champion (1:34:51.47)... USA Indoors champion (13:40.52)

2010: USA Outdoors champion (1:39:4.12)... USA Indoors champion (13:51.33)... 2nd at USA 30 km RW Champs (2:39:35)... 4th at US RW Champs (1:43:46)... 3rd at Penn Relays (22:55.55)

2009: 13th at Pan Am RW Cup... 3rd at USA Outdoors (1:41:16.24)... 1st at US RW Cup Trials (1:46:03)

2008: 66th at IAAF World RW Cup (1:45:02)... 7th at US Race Walking Trials (1:45:08)... 8th at Olympic Trials (1:47:45)

2007: 20th at Pan Am RW Cup (1:53:55)... 4th at USA Outdoors (1:41:28)... 5th at US Pan Am RW Cup Trials (1:48:55)... 7th at NACAC Opens (59:01)

2006: 5th at USA Outdoors (1:47:54)... 7th at US World Cup Trials (1:43:42)... 2nd at Penn Relays (23:44)

2005: 3rd at Pan Am Juniors (49:44)... 2nd at Pan Am RW Cup (48:03)... US Pan Am RW Cup Trials champion (48:15)

2004: 22nd at IAAF World Junior Championships (51:42.95)...29th at IAAF World Junior RW Cup (53:04)... 3rd at USA Junior Outdoors (54:13)

2003: 10th at IAAF World Youth Champs (24:52.06)... 2nd at USA Junior Outdoors (55:42)

Source: http://www.usatf.org/

Exercise of the Month | Slide Board | October 2011

The Slide Board is a little known tool that can reap incredible aerobic results, as well as put a fun twist on upper body and core exercises. While the Slide Board may be hard to find, it is becoming increasingly available at local fitness centers, and a staple of many high performance training outfits. The Slide Board consists of an 8-10 foot long lexan sheet with two bumpers at the end. The user wears booties to reduce the friction between their feet and the board.

The most common aerobic activity is using the skating motion. Setting the bumpers as far apart as comfortable for the user, the athlete lines up on one side and pushes off with their leg in a long exaggerated rollerblade stride toward the other end. When they have reached the other bumper, they absorb the impact with their knees and hips, and explode back toward the other side. This is also a mild plyometric activity.

You can apply the same principles for the lower body to the upper body. By placing the booties on your hands and assuming the push up position, this puts an increased load on your stabilizing muscles to keep your body in the proper position. You can do standard push ups in this position, or push side-to-side with your arms.

The Slide Board is a very versatile piece of equipment, and you are only limited by your skill and imagination. As with all exercises, ensure that a proper warm-up and stretching routine is performed before activity, and if you're unsure of an exercise, ask an expert so they can help minimize injury and increase productivity.

Weekly Training Article | The Importance of Pure Water | 10/31/11-11/6/11

By Greg Hall

Our bodies need water to survive and we use water to process several functions in our bodies which are designed primarily to run on water and minerals. All the natural healing and cleansing systems in our body can only work properly with water. It has only been recently that the medical community has weighed in on how important water is to normal body function.

We are comprised of mostly water; over 70% of our bodies are water. To break it down even further our brains are over 75% water, blood 80%, and the human liver which is our main filter is 96% water.

Our nervous system which is responsible for sending the electrical signals to every cell in our body is really a system of miniscule waterways. A lack of water can lead to dehydration of the fluid inside our nerves or even lead to the nervous system being damaged from excessive chemicals and heavy metals not being flushed out of the system. Many scientists and medical doctors are now in agreement that this condition can be the cause of some degenerative diseases and neurological disorders such as ADHD, Chronic Fatigue and even Alzheimer’s, which means they may be preventable by drinking more pure water.

Knowing how important water is to the proper function of our body, we should also realize that the purity of the water is essential as well. Our digestive system requires adequate water intake in order to properly digest our food, as well as get the optimal nutrient absorption we need to be able to utilize the nutritional value of the foods we eat.

Water intake can also either positively or negatively affect our energy levels depending on whether or not we are properly hydrated. In fact, it has been proven in clinical studies that even a 5% reduction in body fluids can cause as much as a 30% loss of energy and a 15% drop in body fluids, and can lead to death.

If you are trying to lose weight the lack of proper hydration will actually derail your weight loss efforts. Our liver uses water to metabolize fat and turn it into useable energy, so it is obvious that a lack of water will hamper its ability to do this. Increase your water intake to roughly 64 ounces a day and you will see the results, plus you will have much higher energy levels.

Another huge issue for our bodies is detoxification. It may well be the most important factor in our long-term health. Water is the only way for our body to flush toxins from our system, which is also a major key to preventing disease. We can't avoid exposure to toxins in our world today but by taking in enough water we can help our bodies get rid of them.

The quality and purity of the water we drink is just as important as the amount. If water already contains chlorine and other chemicals it has less of an ability to carry toxins out of our body. If we consume water that contains traces of synthetic chemicals then we force our liver and kidneys to be the filter … ultimately damaging or destroying two of our most vital organs.

Source: articlecircle.com

Weekly Training Article | Enhancing the Brain | 10/24/11-10/30/11

By Abbas Abedi

The human brain is the soul of the human nervous system. It controls involuntary activities such as respiration, digestion, and heartbeat, which are also known as automatic functions of the body. This organ also controls other conscious activities that are considered as higher order activities like reasoning, abstraction, and thought. The human brain is superior to any other brain of any other living species that are known to humankind.

The brain is also the center by which other human characteristics are defined. Creativity, for example, is much associated with the brain. So is personality. The brain lets us make decisions and define colors and smells. This organ controls every other perceived activity of the human body.

However, the human brain, as strong and as invincible as it may look, is not going to stay that way forever. As with any other part of the body, the human brain will wither in the future. One's lifestyles and all other external factors will take a toll against the human brain. As one grows old, the human brain will become slower in terms of functioning and rejuvenating itself. However, there are ways to enhance the power of the human brain as age catches up.

1. Live a healthy lifestyle.

The brain is an integral part of the human anatomy. It is probably the most important organ in the body; but of course, we all know that every other organ in the body works for the others to function properly. The human brain is subject to the lifestyle of the person who owns it. If the person loves alcohol, he may not fully reap the powers of his brain. Alcohol and other dangerous substances destroy brain cells. An alcoholic will argue that, "I've been using only ten percent of my brain, drinking will activate the other 90% of it." This is a total fallacy. This premonition was formulated in the 1800s and there is no truth in it. The brain is a lifetime organ, so we must preserve and protect it.

2. Eat the right foods.

Eating the right sets of food will definitely benefit the brain. The brain is the most active part of the body. Even when one sleeps, the brain remains active and vibrant. The brain will appreciate it if one eats the right and balanced sets of food. The sad thing is that the brain is usually taken for granted when it comes to having a balanced meal or a workout because people are so focused into developing their outside looks. It's about time that we give the brain a break.

3. Engage in proper exercise.

Proper exercise is good for the brain and not only for the body. The human brain needs a well-balanced life.

4. Release stress once in awhile.

Releasing stress is necessary to be able to clear the brain from all the difficulties and the clouds in one's life. One must take time to get into a relaxing mood and a good night sleep.

The brain is an organ to be cherished. No individual will ever be able to live his life to the fullest if his brain is not functioning well. A brain that is cared for will result in a more active and fulfilling life.

Source: articlecircle.com

Weekly Training Article | Athletes Foot Isn't Just for Athletes | 10/17/11-10/23/11

Athletes foot can be a real problem for a lot of people, not just athletes. Just because you're not into sports doesn't mean you can’t get it. As someone who has had it before, I can tell you the itching and burning can drive you crazy!

Did you know that over 70% of the population will develop athletes foot during their life? With those kind of odds, the chances are high that you will get it yourself at some point and time. So, what causes athletes foot?

Athletes foot is a form of ringworm that lives on your skin, toenails and hair. The fungus that causes it can easily attach itself on your feet through any kind of a small cut or abrasion. The fungus loves dark, warm, humid and wet areas. That is why locker rooms are notorious for having the fungus. There is virtually no way of preventing it from growing. Even with constant cleaning of all surfaces, there is still no guarantee that it won't continue to form.

If you’ve had athletes foot, have you noticed that your infected foot always seems to itch more after taking off your socks and shoes at the end of the day? This is because your feet have been warm and moist inside your shoes all day. Now that they are uncovered and the air is hitting them, watch out! -- The itching can become intense. It's easy to scratch them until they are raw.

One form of athletes foot that can be very severe is called Vesicular, or "jungle rot" as it is also known. It got the name after U.S. soldiers in Vietnam would be out in the hot, humid conditions on a daily basis. They were constantly walking in water and this would cause sores and blisters on their feet. The blisters would sometimes spread to other areas of their body if they developed an allergic reaction, causing temporary disability. In some severe cases, soldiers would even lose their feet because of it.

The good news to all this is that athletes foot can be treated and healed. Many times this can be accomplished without having to make a trip to the doctor’s office, although if you have tried to get rid of the fungus and still have not had success, you should definitely see a doctor.

Source: articlecircle.com

Weekly Training Article | Hip Hip Hurray: How to Prevent Hip Injuries | 10/10/11-10/16/11

By Julian Hall

Hip injuries are caused by impacts, twists and muscular contractions, or by a simple fall. Normal hip injuries may be fractures, dislocations contusions, ligament sprains, muscular or tendon strains, or avulsion fractures. The following are a few kinds of common hip injuries:

-Hip injuries -- like fractures or dislocations of the hip -- are considered emergencies, since these can damage blood vessels or nerves that could result in permanent disability and mobility.

-While sprinting, running, jumping or playing football, powerful muscle contractions take place that may result in tearing off pelvic bone attachments. This kind of hip injury normally occurs in growing children and is known as an avulsion fracture. This kind of hip injury can result in disability and pain, and needs immediate medical attention.

-Hip bone bruising is called a contusion. Ice will reduce pain and swelling.

-Stretching of hip muscles beyond a certain limit results in muscular and tendon strain. This can cause limited movement and pain. Medical help is necessary in these cases.

Certain hip injuries are also caused by overuse of the hip area. These kind of hip injuries develop and occur over a period of time due to contractions and constant pounding of the legs. These rarer kinds of hip injuries are as follows:

-Bursitis is a condition where the bursa sac is inflamed. The bursa sac acts as a cushion to the tendon and keeps it from rubbing with the bone in the hip joint.

-Tendonitis is an inflammation caused by gradual tearing of tendon fibers.

-Stress fractures are caused by overuse of the legs. This kind of hip injury generally occurs in athletes. -- It has to be treated immediately by stopping the activity that caused it and using the RICE (Rest, Ice, Compression and Elevation) treatment. Anti-inflammatory drugs will certainly help.

For further medical advice, consult your regular physician.

Source: articlecircle.com

Weekly Training Article | Prescription Drug and Painkiller Abuse | 10/3/11-10/9/11

By Alex Gwen Thomson

Prescription drug and painkiller abuse may not be at the forefront of our minds when we think of top drug issues this year, but it's actually becoming an increasingly worrisome issue of epidemic proportion. Addictions to prescription drugs are on the rise, as more teens and adults are finding it easier to get hold of them. New studies have shown that getting prescription drugs was actually easier than getting cigarettes or even beer.

One study of teen prescription drug access discovered an even more frightening statistic -- as many as 31% said they could buy prescription drugs through their friends or classmates, and a staggering 34% admitted that they got them from home, in the medicine cabinet or more alarmingly, from their own parents. Statistics like this really show why prescription drugs are something to be worried about, but are we doing enough to prevent this from happening?

As prescription drug addiction and abuse is often a family affair, more parents need to be aware that they, themselves, could be unwittingly contributing to their children's drug addiction, simply by not locking the medicine cabinet. Parents, nowadays, spend a lot more time worrying about their kids invading the liquor cabinet, when they should be worrying about the medicine cabinet. It's one thing for a child to drink, but for a youngster to be addicted to drugs such as Oxycontin, Xanax or any other drug you might be keeping in your medicine cabinet, is just way off the scale. ... So, why aren't we taking more care to ensure they don't fall into the wrong hands?

You may have heard of several well-known, young adult celebrities who have become fatalities due to in part -- or whole -- to overdosing on prescription drugs. There are stories such as the tragic death of Heath Ledger, Brittany Murphy and 38-year old Cory Haim, who had reportedly succumbed to a deadly combination of Vicodin, Valium, Soma and a muscle relaxant. These tragic deaths keep appearing on the news, however they are avoidable and death can be prevented. It takes a little care and attention when it comes to prescription drugs and educating your kids early about the dangers of not only prescription drugs themselves ... but also on the dangerous and quite often lethal mixing of prescription medications and alcohol.

There is a common impression that because prescription drugs are often given to you from a doctor that they are safe. This is a misconception. But it's not just your children that will need educating -- there are a few things that you, as an adult, can do too. For example, properly disposing of any old prescription drugs that are out-of-date or you no longer need, and keeping your medicine cabinet locked are two easy things you can do in order to increase security around the house and keep your children safe. Proper education and communication with your teens can also be a very big deterrent to even experimenting with prescription drugs.

Once a problem of addiction or abuse has been detected, it is wise and highly recommended that you and/or loved one seek immediate assistance in the form of either continued counseling, or education and support from an accredited facility that can help uncover and treat the addictions and abuse.

Source: physicalfitnessarticles.net

National Athlete of the Month | Jessica Cosby | September 2011

High School: Grover Cleveland (Reseda, Calif.) HS '00

College: UCLA '05

Career Highlights: Four-time USA Outdoor champion ('06, '08, '09, '11); 2007 NACAC champion; 2004 NACAC runner-up; 2004 NCAA runner-up; 2002 NCAA Outdoor SP champion; 2001 USA Junior SP and HT champion

After a second-place finish at the 2010 USA Outdoor Championships, Jessica Cosby, 29, regained her spot atop the ranks of American hammer throwers with a victory at the 2011 Championships. With the win, she earned a spot on her third World Outdoor team. Cosby, who was also the 2009 US champion, won her the 2008 U.S. Olympic Team Trials, topping the field with an Olympic Trials record throw of 70.72m/232-0 and followed it up with her third in winning the 2009 USA Outdoor Championships. Cosby claimed her first national title at the 2006 AT&T USA Outdoor Championships when she upended the American record holder and defending champion, Erin Gilreath. Cosby threw a personal-best 70.78m/232-3…In 2003, Cosby continued to improve with her fourth-place finish at USA Indoors, and by setting a personal best in the hammer throw of 61.15m/200-7. Placed second in shot put with a mark of 15.33m/50-3.50 (prep personal best) at the 2000 USA Junior Championships…four-time Los Angeles City shot put champion (1997-2000)… placed second in shot put at the 2000 California State Championships (14.95m/49-0.75) and Golden West Invitational (14.86m/48-9)…placed ninth at World Junior Championships in Santiago, Chile with a best of 14.93m/48-11.75…at the 2001 U. S. Junior meet, Cosby became the first athlete in history to win both the shot put (16.68m/54-8.75, personal-best, No. 7 in school history, No. 8 on the World Junior list, No. 9 on the 2001 U. S. list) and hammer throw (55.72m/182-10, personal-best, #5 in school history)…voted #3 prep shot putter in the nation in 2000 by Track & Field News, earning All-American status…Cosby serves as the volunteer throws coach for the Bruins.

2011: USA Outdoor champion (71.33m/234-0)... 1st at Oxy Invite (72.65m/238-4PR).

2010: 2nd at USA Outdoors (71.24m/233-9).

2009: USA Outdoor champion (72.04m/236-4PR)...3rd at Nike Prefonatine Classic (70.68m/231-10)...1st at Oxy Invite (71.15m/233-5).

2008: Olympic Trials champion (70.72m/232-0)...no mark in Olympic Games qualifying...1st at JJK Invitational (67.79m/222-5)...ranked #1 in the U.S. by T&FN...best of 70.72m/232-0.

2007: 3rd at USA Outdoors (68.21m/223-9)…8th in qual. at World Outdoors (67.90m.222-9)...NACAC champion (65.15m/213-9)…1st at Westwood (68.34m/224-2)…3rd at Mt. SAC (68.26m/223-11)…ranked #3 in the U.S. by T&FN…best of 68.34m/224-2.

2006: USA Outdoor champion (70.78m/232-3)…1st at USATF West Region Champs (69.50m/228-0)…2nd at Tucson Elite Classic (66.87m/219-4)…ranked #2 in the U.S. by T&FN…best of 70.78m/232-3.

2005: 5th at USA Outdoors (66.81m/219-2)…3rd in HT and SP at NCAA Champs…NCAA West Regional HT champion (65.20m/213-11)…Pac-10 HT and SP champion (66.09m/216-10, 17.11m/56-1.75)…ranked #5 in the HT and #7 in the SP in the U.S. by T&FN…bests of 66.81m/219-02, 17.63m/57-10.25.

2004: 7th at Olympic Trials (64.50m/211-7)…NACAC U23 Champs runner-up (63.70m/209-0)…NCAA Outdoor HT runner-up, 11th in SP (66.88m/219-5, 16.17m/53-0.75)…NCAA West Regional HT champion, 3rd in SP (65.46m/214-9, 16.57m/54-4.5)…Pac-10 HT champion, 3rd in SP…ranked #8 in the U.S. in the HT by T&FN…bests of 66.88m/219-5, 17.25m/56-7.25.

2003: 4th in shot at USA Indoors (16.51m/54-2)…2nd in shot at Salinas (17.01m/55-9.75)…2nd in shot (16.66m/54-8) in Seattle…4th in hammer at Home Depot invitational (61.15m/200-7PR)…bests of 17.01m/55-9.75, 61.15m/200-7.

2002: 1st at NCAA Outdoors (17.38m/57-0.25)…did not compete at USA Outdoors…6th at NCAA Indoors (16.42m/53-10.5)…2nd at Seattle (16.94m/55-7PR)…ranked #3 in U.S. by T&FN…best of 17.38m/57-0.25PR.

2001: 1st at USA Junior SP (16.68m/54-8.75) & HT (55.72m/182-10)…bests of 16.68m/54-8.75, 55.72m/182-10.

2000: 2nd at USA Juniors (15.33m/50-3.5)…9th at World Junior Championships…2nd at Golden West Invitational…best of 15.33m/50-3.5.

Source: http://www.usatf.org/

Exercise of the Month | Jump Rope | September 2011

In contrast to running, jumping rope is unlikely to lead to knee damage since the impact of each jump or step is absorbed by the balls of both feet rather than the heels. This decreases the ground reaction forces through the patella-femoral joint greatly. Jumping rope also helps strengthen the arms and shoulders. This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes, especially boxers and wrestlers. Individuals or groups can participate in the exercise, and learning proper jump rope technique is simple compared to many other athletic activities. The exercise is also appropriate for a wide range of ages and fitness levels. Jumping rope is particularly effective in an aerobic routine combined with other activities, such as walking, cycling, or running.

Jumping rope is an activity not only suited for competition or recreation, but also for a cardiovascular workout, similar to jogging or bicycle riding. This aerobic exercise can achieve a "burn rate" of up to 700 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope is roughly the equivalent of running an eight-minute mile. Jumping rope for 15–20 minutes is enough to burn off the calories from a candy bar.

Jumping rope can avoid the knee damage which may occur during running, since the impact of each jump or step is absorbed by both legs. Jumping rope also helps strengthen the arms and shoulders. This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes, especially boxers, amateur wrestlers and professional wrestlers. Individuals or groups can participate in the exercise, and learning proper jump rope technique is relatively simple compared to many other athletic activities. The exercise is also appropriate for a wide range of ages and fitness levels. Jumping rope is particularly effective in an aerobic routine combined with other activities, such as walking, cycling, or running. Many badminton players and tennis players around the world jump rope to increase their endurance for competition.

Source: http://www.wikipedia.org/

Weekly Training Article | Potassium Rich Foods | 9/26/11-10/2/11

By Sharon Williams

What is potassium? Potassium is taught in chemistry as being represented by the letter K, and actually comes from potash. Potassium is found naturally as an ionic salt, meaning it is found in seawater that has dissolved and is a major part of many different minerals. Potassium is required for all live cells and is found in every plant and animal on earth. Found in much higher concentrations in plants, it is recommended that people eat a balanced diet of fruits and vegetables to get the required amounts for a balanced nutrition.

Potassium rich foods can be found at your local grocery store, and some are much tastier than others. Foods rich in potassium are thought of as the nasty leafy greens or vegetables no one eats. However, there are quite a few foods high in potassium that are great to eat and easy to prepare. Here are a few examples of foods that are tasty and easy to make.

One ounce of raw avocado is worth about 180mg of potassium, while 1 cup of banana is worth 594mg. One cup of cooked beets or brussel sprouts are worth an average of 515mg of potassium, and the same serving of cantaloupe is worth almost 500mg. Since the recommended daily allowance of potassium for a healthy adult is 3500mg, it can be hard to eat as much as you need. Therefore some foods can be used as snacks and also during meals. These include lima beans, which at one cup is worth almost 1,000mg. One whole nectarine is worth almost 300mg, and a cup of orange juice is worth almost 500mg. A cup of prune juice is worth about 700mg, and a cup of dried prunes is worth almost 830mg. A cup of cooked spinach is worth almost 840mg, and a simple cup of plain yogurt is worth almost 600mg. Eating only a few of these foods can help you maintain proper healthy amounts of potassium.

Source: physicalfitnessarticles.net

Weekly Training Article | Factors of Poor Circulation | 9/19/11-9/25/11

By Bradley Smith

Do your fingers or toes constantly feel cold? Or do you experience a tingling sensation in your arms and legs?

If so, you could be experiencing peripheral artery disease, or poor circulation.

Poor circulation results when blood is restricted from flowing through your circulatory system. The circulatory system brings fresh blood to every part of your body, including your brain.

Decreased blood flow to the brain can cause many other ailments including but not limited to:

1. Decreased motor functions like walking, eating, talking, even breathing.

2. Limits to your ability to think clearly and make decisions.

3. The eyes can become weakened due to lack of oxygen and nutrients.

4. The liver and kidneys can't remove toxins from the body.

5. Any amount of exertion can cause dizziness and breathlessness.

Symptoms of Poor Circulation

- Cramping or fatigue in the legs, buttocks or feet during activity. It will usually go away with rest, but will come back as soon as you resume your activity.

- Cramping or pain in your legs while sitting for long periods of time; such as driving long distances, or while on a long flight or bus ride.

- Your legs and/or feet "fall asleep" while sitting or sleeping.

- Tired, aching feet, or swelling of the feet and legs.

- Lower temperature in the legs and feet compared with the rest of the body. (This can also apply to the arms and hands.)

Some of the complications that can come about as a result of poor circulation, if left untreated, include heart attack, stroke, amputation and death.

Treatments for Poor Circulation

It is estimated that 8 to 12 million Americans suffer from Peripheral Artery Disease, or poor circulation.

There are several common treatments for poor circulation: dilating drugs can be used to thin the blood; surgery may be required in extreme cases. A stent may need to be inserted into arteries that inflates to allow blood flow to resume to your outer extremities.

One gentle remedy to improve blood circulation is to bathe in a "circulation bath." This is good for all kinds of circulation problems, and may even fix acne. This is a mixture of birch leaves, rosemary and thyme with essential oils of rosemary, Siberian fir and lavender. This bath is recommend for people who experience feet problems, rheumatism and muscular pain.

If you are looking for a herbal cure, then a natural remedy to fix poor circulation is to use ginger, skullcap and magnesium to reduce clotting. In addition, Butchers Broom used with Garlic and Cayenne can be used as a blood thinner to aid circulation.

Source: articlecircle.com

Weekly Training Article | Treatment: Sports and Weightlifting Injuries | 9/12/11-9/18/11

By Chris Chew

Prevention is better than cure, so prevent sports and weightlifting injuries through proper warm-ups before exercising, and use correct form and techniques when lifting weights.

Many of you who have followed my articles will know that I am a serious advocate of avoiding weightlifting injuries by constantly emphasizing proper warm-ups, and using proper form and techniques during weightlifting. If you think that I am a long-winded nagger, then this article (although it is still about weightlifting injuries) is no longer about avoidance of such injuries, but rather geared toward the treatment of injuries already sustained.

This article will cover the immediate first aid treatment you will need to recover from a weightlifting-induced injury -- assuming that the injuries sustained are not too serious that they need immediate medical attention.

Okay, so sometimes weightlifting exercises hurt. But how do you know when it's a good hurt or a bad hurt?

The good hurt tends to occur after a workout and feels like a dull ache in the muscle. … It’s commonly called "delayed onset muscle soreness" (DOMS). This type of ache usually indicates that you’ve been working on that particular muscle hard enough and is a response to the effectiveness of your weightlifting workout. But this is not always necessarily so. …

The bad hurt, which generally signifies an injury, is usually sharp pain and comes from a specific spot in a joint or muscle. It usually starts as an uncomfortable feeling, which you think will go away. Next thing you know, you’re in full-blown pain! Oh dear, what next?

Treat gym/exercise injuries with "RICE."

The acronym RICE is for the general treatment of minor weightlifting injuries such as sprains, joint pains, tendonitis, pulled ligaments, etc.

R = Rest

I = Ice

C = Compression

E = Elevation

Rest -- Avoid all activities that aggravate your injury. You may even need to skip your gym workout for a couple of weeks. Rest can mean the difference between a long recuperation (and possibly medical invasive procedures) or just a few days or weeks off.

Ice -- Ice helps reduce swelling by restricting blood flow. … 15-20 minutes, three to four times a day is recommended as long as the pain remains.

Compression -- Put pressure on the injured site to help keep swelling down. You want to wrap a bandage or a towel tight enough to feel some pressure but not enough to cause numbness or affect blood circulation.

Elevation -- Elevate the injured area to reduce swelling.

Your condition should improve with "RICE" treatment. Most of the time, you should see some results within 20 minutes of treatment. However, if the pain persists or gets worse, then it’s time to see your doctor or a sports physician as your condition may be worse than what actually meets the eye.

Source: articlecircle.com

Weekly Training Article | The Two Things That Make You Fat | 9/5/11-9/11/11

There are two main causes of all of today's obesity problems. These two evils are sugar and saturated fats.

Sugar is extremely sweet, and therefore addictive and easy to eat a lot of. When you eat sugar, your body digests it so quickly that your insulin levels spike and you receive a huge boost in energy. The thing is that all of the insulin transports the sugar throughout your system very quickly, so after a while your huge energy boost crashes and you are left feeling de-energized and hungry, again, a mere hour or so after eating the sugar. Replace sugar in your diet with good carbs -- whole wheat everything (refined white-bread digests almost as quickly as raw sugar and is just as bad), beans, legumes, etc. Eating better carbs will cause your energy levels to remain stable all day and will keep you feeling fuller longer, making you eat less throughout the day. That's a biggy for losing weight.

The second evil is saturated fats. These fats give all fats a bad name. Unsaturated fats and EFA's (essential fatty acids must be obtained from your diet -- the body cannot produce them), although calorically dense (9 calories per gram compared to 4 for carbs and protein), are good for you and your heart. Saturated fats, on the other hand, raise your LDL cholesterol and lower your HDL cholesterol, and are very bad for your heart and body. It has also been shown that high levels of saturated fats in your diet can lower your testosterone production, thus lowering your metabolism and increasing your chances of putting on weight.

The easiest ways to cut saturated fats from the diet is to switch to skim milk, eat lean cuts of beef and pork (chicken is extremely lean as it is), make sure all of your dairy products (cheese, yogurt, ice cream, etc.) are low-fat, and start using olive and canola oil to cook with.

Remember, all fats are not bad but you have to be careful when eating any fat because a gram of fat has more than twice the calories of a gram of protein or carbohydrate. But if you cut out the saturated fats, you'll be sure to improve your health.

Source: articlecircle.com

National Athlete of the Month | Greg O'Connor | August 2011

At his mother’s insistence, Greg O’Connor’s father taught him how to swim at the age of four. But it was not until he was an adult that O’Connor, 43, learned that his mother never knew how to swim.

O’Connor began swimming during the summer months off the southern shore of Cape Cod, Massachusetts, later becoming a competitive swimmer for the local YMCA, high school team and later at Gettysburg College. “I learned how to manage my time and focus on goals during these years in the pool,” O’Connor told StrengthUSA.com. “The skills and discipline that I gained early in life have helped me at work and play in my adult life.”

Building on the skills and discipline from his youth, O’Connor has become an accomplished open-water swimmer over the past six years. “I have become a healthy, fit individual, which was my ultimate goal,” he said. “Open-water swimmers are a tight community. I have made many close friends over the past years, helping many of them realize their goals through co-training and individual coaching.”

But O’Connor has also felt a strong need to give back to the community. He’s volunteered during the MIMS in 2009 and 2010, and for the Boston Light Swim in 2007 -- an 8-mile, cold water swim in Boston Harbor. The race has a history that dates back over 100 years. In 2009, he became the race director of the event. “I have put together a committee of accomplished athletes, and we have brought the event into the 21st century,” O’Connor said. “In the future, we plan on forming a non-profit association that will sanction and assist swimmers in attempts to swim out to Boston Light and back, a 16-plus-mile feat in sub-60 degree water.”

In March 2010, O’Connor’s father was diagnosed with terminal cancer. Overcome with emotion, O’Connor attempted to move forward, after contemplation a hiatus. In August 2010, Elaine Howley, who has achieved the Triple Crown in swimming, and O’Connor set out to break a long-standing swim record set by Jim Doty in 1969. They planned a solo swim in Boston Harbor from South Boston to Boston Light, out to Little Brewster Island, and back. The swim is 16 miles in cold, unpredictable waters. Only four people in history had successfully completed the swim, and Jim Doty held the record of 9 hours 30 minutes. “Elaine and I planned to start in the middle of an ebb tide at 3:40 in the morning,” O’Connor said. “We hoped that we could set a new record with a time around eight hours.” Swimming side-by-side, pacing each other, the duo ended up shattering Doty's time with a new record of 7 hours 7 minutes.

Following the Boston Harbor record swim, O’Connor attempted his first channel crossing, completing the Catalina Channel in 9 hours 26 minutes and qualifying for the 2011 Manhattan Island Marathon Swim. “The Catalina Channel solo swim is known for its warm waters, but 2010 saw historically low water temperatures between Santa Catalina Island and the mainland,” he said. “Many swimmers who attempted the crossing had to be pulled out due to hypothermia. I was lucky. Having trained in the Boston area I was used to the cold conditions. And I had the best possible crew.”

“I considered stopping my training, but I had found that the time that I am training in the pool or in open-water is physically and emotionally necessary during this ordeal,” O’Connor said. “My father got to see the results of my first channel crossing and he shared in the news when I was accepted into the 2011 Manhattan Island Swim.” Sadly, O’Connor’s father passed away on December 9, 2010 and did not get to share in the swim around Manhattan.

O’Connor’s next goal is to swim the full length of Lake Memphremagog, which spans the border between the United States and Canada. “Ever since 9/11, the Department of Homeland Security has prevented swims in the lake from crossing the border,” O’Connor said. “With the permission of the US and Canadian governments, 10 years after 9/11, a handful of select swimmers will reopen the border.”

Exercise of the Month | Step Ups | August 2011

Step Ups are an explosive full body exercise that builds quads and glutes. It is performed by stepping or jumping onto a box or ledge, and lifting your body up. The alternating movement also integrates balance, coordination and technique. Step Ups are also a very convenient exercise to perform. -- All that's needed is an aerobic step, but you can also use any stable elevated platform such as a box, step or ledge.

To properly perform a Step Up, begin by standing in front of the step with your feet shoulder-width apart. Step onto the ledge with your lead foot and quickly lift your body up. As soon as your trail foot lands on the platform, step back down with your lead foot followed by your trailing foot. This process is repeated in rapid succession. While speed is key in this exercise, it is imperative to have proper technique. If you begin to lose your balance, stop, regroup and restart at a slower pace.

This exercise can be increased in difficulty by raising the height of the platform, or by holding dumbbells. For those individuals looking for increased difficulty, an unstable surface, such as a stability disk, can be placed on top of the platform. This should only be attempted by those with a high skill level.

As will all exercises, it is important to ensure a proper warm-up and stretching routine prior to activity. Also check with your physician if you have any medical concerns regarding the exercise.

Weekly Training Article | Benefits of Elliptical Trainers | 8/29/11-9/4/11

By Kathryn O'Neill

Considering an elliptical trainer? Wondering how an elliptical trainer can benefit you? This article will list several unique benefits of working out with an elliptical trainer. If you're trying to decide between an elliptical trainer and another piece of exercise equipment, here are some unique elliptical trainer benefits:

No Impact:

Recently, my 60-year-old mother tried my elliptical trainer and she was shocked at how easy it felt on her joints (she's a regular treadmill user).

Elliptical trainer workouts are safe on the joints and provide a no-impact workout (as opposed to a treadmill where you feet hit the deck with every step). This is ideal for people with back, knee, hip and joint problems, as well as older people looking for a no-impact workout.

Weight-Bearing Exercise:

While using an elliptical machine gives you a no-impact workout, the resistance exercise still helps to build bone density and fight off osteoporosis.

As well, weight bearing exercise helps you burn calories much more efficiently (and keeps your calorie-burn high for several hours after a workout).

Saves Time:

Because most elliptical trainers incorporate upper body arms, elliptical workouts tend to involve the whole body and give you an overall better workout -- meaning you burn more calories in less time. That's always a benefit.

Elliptical trainers have also been proven to offer a lower 'Perceived Rate of Exertion' when working out. This means that you're doing more work and burning more calories, while feeling like you put out less effort.

Fights Boredom & Great for Cross-training:

Because elliptical trainers are a mix between the treadmill and a stair climber, you have a great opportunity to cross-train.

I was actually shocked when, after using my elliptical for a month, I could easily climb a very steep hill that had almost wiped me out before. My fitness level had skyrocketed and I didn't even know it.

Plus, the fact that you can move backwards on an elliptical, as well as download workout programs from the Internet, you won't get bored easily. That means more workouts and more calories burned!

Space Efficient:

Most elliptical trainers are smaller than a treadmill and can be easily moved to clean or store away when company is coming. If you are cramped for space or have a smaller home gym, an elliptical trainer can be a great way to save space while getting an overall body workout.

So those are some of the most prevalent benefits of using an elliptical trainer. Keep in mind that elliptical trainers are not for everyone. However, they do offer some great workout features that would benefit any athlete -- from beginner to elite!

Source: articlecircle.com