National Athlete of the Month | Laurita Samuels | January 2011

On Jan. 8, 2011, Laurita Samuels will be running in the 18th annual Disney World Marathon in Orlando, Florida as a member of the “Perfect 18 Club.” This elite group has participated in every Disney Marathon since the inaugural race in 1994. This will also be Samuels’ 38th marathon, overall.

Twenty years ago at age 38, Samuels began jogging around her backyard merely as a way to get into shape. At the suggestion of a close friend, she took on a half-marathon challenge. “It was exciting, exhilarating, and a lot of fun,” Samuels told StrengthUSA.com about her first official running experience.

And she was hooked. Samuels, now 58, has competed in the New York, Boston, Vermont and Connecticut marathons, along with Disney World. But she hasn’t stopped with only 26.2 miles of grueling running. -- Samuels hit the water and the bike, competing in triathlons at the national and world levels, ranging from sprint to Half Ironman distances. In Sept. 2010, Samuels competed with Team USA at the Dextro Energy Triathlon ITU World Championship in Budapest, Hungary. This year, she will travel with the USA Triathlon Team for competition in Beijing, China.

“Marathoning and triathloning have brought great opportunities,” Samuels said. “Meeting wonderful people from all walks of life and building lasting relationships has been an incredible blessing.”

Exercise of the Month | Kettlebell Swings | January 2011

The Kettlebell Swing is an advanced explosive exercise focusing on the legs and back. One key point before attempting this exercise is that your hips and legs are the power behind the movement. Your arms are not pulling the kettlebell up ... it's being swung forward with the momentum generated by your hips.

The starting position for the swing is with your legs shoulder-width apart and toes pointed slightly outward. The kettlebell should be resting inbetween your legs, grasped with your hands. To begin, slowly bring your hips back, as if you were sitting in a chair, and swing the kettlebell back between your legs. At this point, you are going to explosively extend your hips forward so that your body is straight up. This motion will thrust your limbs forward and the kettlebell should end up at eye level. Once the kettlebell is at eye level, slowly return back to the starting position by squatting into the imaginary chair you started from. To challenge the difficulty of this exercise you can increase the weight of the kettlebell, or you can use one hand, instead of two.

An important tip is to keep your eyes looking forward during the exercise. This will prevent you from twisting your neck. And keep your back straight to avoid potential injury.

As will all exercises, it's important to ensure a proper warm-up and stretching session prior to attempting such a vigorous activity.

Weekly Training Article | Shaping Your Abdominal Muscles | 1/31/11-2/6/11

By Darren O'Connell

When it comes to exercises for the abdominal muscles, there are so many to choose from. That’s great, but which ones are the most effective and in what order should they be done? There are many ineffective abdominal exercises out there, so it's important to spend time and energy only on the ones that will actually work.

Try these effective abdominal exercises:

Crunches:

-Lie on an adjustable abs bench with roller pads. Set it to 30°.

-Wrap your legs around the roller pads so that your legs are locked into place.

-Your head should be slightly lower than you legs.

-Keep hands crossed at chest.

-Raise only your head and shoulders off the bench.

-Contract your abs for a count of two at the top position, then return to start.

-Reps – 15/12/10/8/8

Hanging Leg Raises:

-Hang from a chin bar with toes pointing straight ahead.

-Raise legs just above 90° (keeping legs straight).

-Hold for a count of 2.

-Return to start position.

-Don’t use momentum to swing your legs up.

-Reps – 15/12/10/8/8

Lying Leg Raises:

-Lie on a 40° angle bench and grab the bench behind your head with both hands.

-Raises legs quickly to 90° (keeping legs straight).

-Hold the position for a count of 2 while contracting the abs, then return to start.

-Reps – 15/12/10/8/8

Note: You should always check with your GP or Health Practitioner before starting or changing any exercise program.

Here’s how it’s done:

The above three exercises are done as one giant set with no rest in between exercises. The only rest you have is how long it takes you to walk from one exercise to the next.

Do 1 set of Crunches for 15 reps, followed immediately by 1 set of Hanging Leg Raises and 1 set of Lying Leg Raises.

Rest for 1 minute and repeat the giant set above for 12 reps. Rest again for 1 minute and repeat for 10 reps. ... then 8 reps ... then another 8 reps. The reps should be performed slowly and with full concentration on bringing out the abs.

That’s it. Do this twice a week and you should notice a big difference in a few short weeks.

Source: articlecircle.com

Weekly Training Article | An Introduction to Tai Chi | 1/24/11-1/30/11

It's hard to think of Tai Chi as a martial art when the phrase 'martial arts' brings to mind fast kicks and punches, and a lot of athleticism by its participants. A common perception of Tai Chi is a slowly enacted pattern of movements performed outdoors. Believed to be over 1,500 years old, Tai Chi [also known as Tai Chi Chuan], is also a type of exercise that combines meditation with a flowing series of movements called forms.

Tai Chi is a gentle, low-impact exercise that was once a combat martial art whose movements came from imitating animals. Especially popular with seniors because it is a low-impact way to exercise, Tai Chi also helps with balance, posture and coordination -- added benefits for seniors. But whatever your age, this beautiful martial art form, often called 'meditation in motion,' is beneficial for both young and old.

In a world of high stress and daily tension, exercisers will find an inner peace and calm while practicing Tai Chi, as the focus is on breathing while performing movement. A breath in or out corresponds to a movement which -- it is believed -- is what aids the flow of energy, life-force or chi, throughout the body. When chi is blocked the end results are stress, illness and a disconnect between the mind and body. Tai Chi brings harmony back to the body.

The image of Tai Chi practitioners in parks, all following a master in perfectly synchronized movements, is a common one today. This group exercise is freehand Tai Chi, but there are actually many styles practiced around the world that are named after the different Chinese families that perfected them. Weapons, such as swords and sticks, are also a part of Tai Chi, and a student of this martial art will also find there are over 100 stances ... as well as a series of movements, or forms, that are lengthy and varied to learn.

But whichever style of Tai Chi you choose to partake in, it is advisable to learn in person from a master who can give guidance and correction, and not from a mass produced DVD. Tai Chi has evolved over the centuries, so there is much to learn in order to get the full benefits from this wonderful, ancient martial art form.

Source: articlecircle.com

Weekly Training Article | 5 Mistakes New Runners Make | 1/17/11-1/23/11

Running seems to be one of the easiest exercises available, yet many are not doing it perfectly. ... No wonder why many people suffer injuries and other problems. The point here is that running is not simply placing one foot ahead of the other. It is more than meets the eye.

Hence, if you are a new runner, it is imperative that you know the necessary pointers to consider in order to have a good run. To know these things, new runners must learn how to identify mistakes; otherwise, they will never know how to hone their skills.

The problem with most new runners is that they seem to know everything. They never learn the most common mistakes new runners tend to commit. Therefore, history always repeats itself.

It is true that part of the quandaries of learning how to run in the first place is to know the competition itself. Of course, in order to learn the race, one must learn how to avoid the usual mistakes new runners commit.

So to get you started, here are 5 of the most common mistakes new runners make. Knowing these things will enable you to develop your running noticeably.

1. Not being realistic with their goal

Running without a goal is useless endeavor. It is as if you are shooting for the stars without being realistic. Of course, if your goal is too far from being realistic, you will end up just the same.

Moreover, most new runners tend to create goals by distance and not by "goal time." In this case, people running by miles will only have a propensity to be frustrated, exhausted and worn out. That is because they have failed to reach their goals.

Keep in mind that running by miles will make new runners see the distance they still have to take before they reach the finish line. This is such a depressing state considering the fact that running by miles makes new runners too ruthless on what their body can do.

Hence, it would be better if they run by goal time, and not by distance. This way, new runners can realistically foresee an achievable goal.

2. Too fast, too furious?

Running is not all about speed. It is more about how you will be able to build fitness. Hence, running too fast will only make you wince with pain and when everything seems to be too painful to bear, you will simply give up and never make it to the finish line.

Unless it is a competition, running should never be focused on speed. In order to enjoy the activity and get the best positive results you need to be relaxed with your movement. For new runners, swiftness is the key to enjoyable running.

3. No coaches please!

Are you too arrogant to seek for coaching? Most new runners are! Just because running is such a natural state of activity that is innate with humans, new runners will tend to avoid further coaching. New runners believe it is within their capacity and skill to run.

In essence, the ability to have a good run will always depend on the way people employ themselves throughout the time.

Some people believe that anybody can start running just because it is innate within them. What they do not know is that people cannot instantly adapt to the demands of running. They cannot simply modify their way of thinking, as well as their body, when they have decided to start running.

For instance, if you have always lived a sedentary life, starting to run without proper coaching will only bring more harm than good. Your body is not yet properly conditioned, and it does not merely need a few stretching exercises. A good program, with a good coach, will be necessary to get you started on the right track.

4. It probably just hurts!

Most new runners fail to see the reality of possible muscle pains within the first two minutes of running. They think that at any point in time they can start running and everything will go smoothly.

Almost 60% of new runners complained about leg pains and fatigue. This is because their bodies had not been properly conditioned for such activities. It is imperative that they get on the right track first before they even decide to start running.

5. Pressures! Pressures!

New runners are always pressured to keep everything perfect. When they do this, they tend to put a strain on their ability to run correctly.

Keep in mind that pressures can put a strain on your muscles, thereby creating stiffening sensations. This will only contribute to possible muscle pains. Therefore, it is best to defy your compulsion to get it perfectly on an instant.

New runners should try to remember that running, as much as it seems to be a natural thing for humans, is not a skill they are born with. It takes time and effort to get everything perfect.

If you are just starting to run, better take it slow! Now that you know the common mistakes new runners commit, it is imperative that you keep away from doing these things. Learn to run by heart. You will enjoy it more.

Source: articlecircle.com

Weekly Training Article | Simple Fat-Burning Foods | 1/10/11-1/16/11

By Bryan Carlton

You probably know all the typical "heathly foods" that you always eat, so I am not going to bore you. Instead, I'm going to talk about 3 simple foods that will shock most of you and probably don't realize they're super foods for fat loss.

1. Egg Yolks

Yes, that's correct ... those full fatty egg yolks with all of their fat and cholesterol. By the way, you've been mislead about the cholesterol in egg yolks -- it actually raises your GOOD cholesterol and helps balance proper ratios, so don't be afraid of the fat and cholesterol in these little nutrition power-packed gems. And if you choose cage-free eggs from free roaming hens, the omega-3 content is higher with a more balanced fat profile.

Egg yolks are also one of the most nutrient-dense foods on the planet in terms of vitamins, minerals and trace nutrients. You don't want to leave out the egg yolks. Even the protein is more biologically available when you include the yolks!

2. Avocados

This is yet another "fatty food" that is also one of the best fat-burning foods available! Not only that, but avocados make just about everything creamier and more delicious, and are easy to store and prepare. They are also power-packed with healthy fats, fiber and antioxidants, as well as vitamins and minerals. The healthy fat in avocados also helps control appetite and fat-burning hormones in your body.

Try adding avocado slices or guacamole to everything from morning eggs to salads, sandwiches and burgers. I would definitely consider avocados one of the best healthy super foods.

3. Grass Fed/Free Range Organic Beef, Buffalo or Bison

While most live stock you see at the grocery store is grain fed beef from cattle that are in poor health, and have lower nutrition values and omega-6 to omega-3 fat ratios that are far out of whack, there is a better option: Grass-Fed or Free Range Organic Beef, buffalo or bison!

Grass-Fed or Free Range Organic Beef, buffalo or bison are known to have much higher levels of healthy omega-3 fatty acids and lower omega-6 fats (which most people get too much of, anyway). Grass-Fed or Free Range Organic Beef, buffalo or bison also contain higher levels of many vitamins and minerals, as well as high levels of conjugated linoleic acid (CLA), which is a healthy fat that is known to help muscle building and fat burning.

So don't be afraid to live it up a little and eat more beef, buffalo or bison, as long as you choose healthy Grass-Fed or Free Range.

Enjoy, and start burning more body fat with these so called "fatty" foods!

Don't be lazy, be lean.

Source: articlecity.com

Weekly Training Article | 7 Reasons Why Your Muscles Won't Grow | 1/3/11-1/9/11

By Chris Chew

Have you ever wondered why your muscles stopped growing after a few months of training, even though you are training very hard? ... Here are 7 reasons why:

1. You are training too hard: Every time you train your muscles intensely, you are actually breaking them down. So, your muscles need time to recover from the damages inflicted on them. Train each muscle group only once or -- at most -- twice per week.

2. You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intense training, your cortisol level will increase. This hormone is known to destroy muscle cells.

3. You are sleeping too little: You need to sleep more for good muscle growth. So, sleep more than 8 hours per day and watch those muscles grow fast.

4. You're abusing alcohol: Alcohol is known to break down muscle mass.

5. You do not change your workout routine: Your muscles adapt to routines and stop growing. You must switch your workout routine every 6-8 weeks.

6. You do not progressively overload your muscles: You must try to increase your reps or weight every time you train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

7. You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for muscle growth. It's recommended that you need 1 gram of protein per pound of your body weight.

There you have it -- the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger, but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

Source: articlecircle.com