Fast Food Chains and The Power of Habits

Here is an exert from “The Power of Habit” by Charles Duhigg..

“Every McDonald’s for instance, looks the same-the company deliberately tries to standardize stores’ architecture and what employees say to customers, so every thing is a consistent cue to trigger eating routines. The foods at some chains are specifically engineered to deliver immediate rewards-the fries, for instance, are designed to begin disintegrating the moment they hit your tongue, in order to deliver a hit of salt and grease as fast as possible, causing your pleasure centers to light up and your brain to lock in the pattern..

So here is a thought. Decide within yourself to make it a point to cook food at home. Start having dinner at home and build the habit of eating at home with friends and family

SO here are some questions:

1. What are some unhealthy habits in your own life that you have identified?

Strength Training 101

Strength Training 101

Why is strength training so important? It seems that so much is discussed by the general population concerning cardiovascular training, but there is little talk or emphasis on or even a desire to know more about strength training. For years many people have associated strength training only to athletes and bodybuilders. Lets shed some light on the subject!

Sooooo, the big question, "What are the benefits of strength training?".

1. It can help you tone your muscles
2. Improved physique
3. Fight age-related muscle loss
4. Decrease the risk of injury
5. Increase the general quality of life. As strength increases; the effort required for daily routines(yardwork, carrying groceries, etc..) will be less taxing
6. Better manage your weight
7. Maintain join flexibility

WHAT TO DO?
-Work all major muscle groups, because neglecting some groups will result in muscle imbalances and postural issues.
-Technique: Learn proper lifting techniques, and if you do not know, then you may want to consult a certified fitness professional[I hope youtube is not your only source!!)
-Start SLOW: Research has shown that a single set of 8-12 repetitions with proper weight is sufficient enough to build muscle in most people. When you are able to lift 12 reps with proper form, then increase the amount of resistance by 5%-10% to progress
-REST: Allow at least 24hrs of rest between exercising the same specific muscle group

Common Split Programs(Complete rest occurs 48hrs, too much is 96hrs)

2 Day Split
Day 1: Chest, triceps, Shoulders
Day 2: Legs Bicep, Back
3 Day Split
Day1: Legs, Shoulders
Day2: Biceps, Back
Day 3: Chest, Triceps

Muscle/Exercise

Pectoralis major(Chest)/Bench Press, DB Bench Press, Pec Fly Machine, Incline Press Machine, Push-ups

Deltoids(Shoulders)/Front & Side Raises
Shoulder Press(Machine or Barbell or DB)

Latissimus Dorsi(Back) & Trapezius (UpperBack)/Lat Pulldowns, DB Rows
Biceps Brachii(Biceps)/Bicep Curl Machine
DB Bicep Curls, Barbell Bicep Curl, HammerCurl Triceps Brachii(Triceps)/Skull Crushers
Tricep Extension Machine

Quadriceps/Squats, Leg Press, Lunges, Knee Extensions

Hamstring/Leg Curls, Squats, Deadlift Gastrocnemius(Calf Muscles)/Calf Raises, Gluteus Maximus/Squats(One legged w/ Back foot elevated or split squats, etc.), Deadlifts, Lunges

A combination of cardiovascular training, flexibility training and strength training will give you the benefits of a total fitness regimen!! Start Now!!