Thursday, April 21, 2016

Health Warning of Epidemic Proportions

This is Dawn, and you've probably seen some crazy warnings about your health from time to time.

You know the ones. One year they are shouting about how something will save your life...and the next year the same thing is supposedly killing you.

Its usually a bunch of hogwash pseudo-science.

But when I kept seeing information crop up about a hidden health epidemic sweeping across the country...

3 signs finally caused me to wake up and pay attention...

1. Finding peer reviewed studies and research, sniffing out countless news articles and hearing hundreds of doctors and researchers screaming from the rooftops...

2. Seeing corporate medicine and big pharmaceuticals ignoring the findings...

3. Learning that even cave men knew better than our entire "modern" society.

(See it all here: The Truth about Back Pain

But, it didn't end there. It got personal.

I assumed I was safe because I'm a pretty healthy person...I do my best to eat great and workout regularly.

Bad assumption.

First - this habit is so pervasive, I don't know of a single person who isn't participating.

(Learn how prevalent it is: The Truth about Back Pain)

Second - it doesn't matter if you consistently work out and eat healthy, the habit will still dismantle your body from the inside out - even if you're doing all the "right" things!

I didn't want you blindsided. You need this information as soon as possible.

What you don't know could place you in the hospital - even if you do everything else right.



My best,
Your friend and coach in wellness,

Dawn


P.S. Dr. James Levine has been studying this stuff for years and he has plenty to say on the topic. Here is just a bit...

 "[The Pervasive Habit]... is bad for your health whether you go home and watch television after work or hit the gym. It is bad whether you are morbidly obese or marathon-runner thin...."

Your health isn't safe if you ignore this any longer - even if you "hit the gym".

Read everything he has to say (including the solution) here: The Truth about Back Pain

Government admits..."Wrong about Fats"

You've no doubt noticed that for about the last 60 years, the majority of health care officials & the media have been telling you saturated fats are bad for your health and lead to all kinds of negative consequences, like elevated cholesterol, obesity, heart disease and Alzheimer's...

Meanwhile during this same 60 years the American levels of heart disease, obesity, elevated serum cholesterol, and Alzheimer's have skyrocketed compared to our ancestors, and even compared to modern-day primitive societies using saturated fat as a dietary staple.

Did you know that multiple studies on Pacific Island populations, who get 30-60% of their total calories from fully saturated coconut oil, have all shown nearly non-existent rates of cardiovascular disease?

Clearly, there's a lot of conflicting messages on the subject of saturated fats, even among health care professionals... So what's the truth?

==>Check out this brand new article from Dr. Brenda Walding, DPT and get the facts about fat

To Your Health,
Dawn

* 1 Kaunitz H, Dayrit CS. Coconut oil consumption and coronary heart disease. Philippine Journal of Internal Medicine, 1992;30:165-17

Monday, April 11, 2016

Six Push-Up Essentials You’re Not Doing

What’s your favorite exercise?
I bet you thought of squats, lunges, or another good metabolic exercise that gets a real sweat on.
Surely you didn’t think…. Push-ups?
As a matter of fact, they’re one of my favorite exercises and I’ll shameless admit that I’m very good at them. It wasn’t always the case though!
My name is Tim Ross and I’m a private personal trainer, and the number one thing I focus on is helping ladies like yourself increase their upper body strength to be on par (or even greater!) than their leg strength.
Today I’ll break down the secret of great upper body strength, plus I’ll share the six push-up essentials that I’ve found 90% of people don’t use. The best part is that you can implement these straight away to boost your push-up and develop those lean chest and arm muscles!


The Secret to Developing Upper Body Strength
Ok, so you want upper body strength? Then what you need is something called increased training volume on your upper body. All that means is you need to do more upper body training! Simple right?
So if you’re not doing push-ups at least three times per week, bump up that training frequency! Your body then has to adapt to this much harder stimulus and grow stronger – and you gain lean muscle at the same time! Also try to do multiple sets when you’re training, two is better than one, three is better than two, etc.
It’s also important to balance pushing movements (like the push-up) with pulling movements for even strength and tone of your upper body. So if you’re doing push-ups three times per week, then you better be doing the same amount of rows, pulldowns, that sort of thing.
Lastly, you need to vary your training systematically. Don’t ever go for more than two months without changing up some element of your program. Regarding upper body strength, try to introduce some variations of the push-up to change which muscles are working and keep your body guessing. A good couple are close grip push-ups and pause-at-the-bottom push-ups.


Push-Up Essentials
So I promised some killer tips on how to own your push-ups, and here they are. There’s also a sample progression showing how you can go from zero to hero (and by hero I mean full push-ups!) in no time at all.
Essentials
  • Use a full range of movement. Make sure your chest touches the ground with every push-up. Quality is important, not quantity.
  • Control your movement down to the floor – it should take about two seconds before your chest touches the floor from the top position. As soon as you touch, immediately reverse the movement with the most explosive force you can muster. Explosive movement recruits more muscle fibers which means you gain more lean muscle!
  • Brace your core throughout the entire range of movement. This helps keep your lower back protected and also gives your abs a workout. If you’re unsure how to brace your core, I go in-depth on this at the end of this article.
  • Find the grip width that is most comfortable for you. Most people find a width just outside their shoulders feels the best. Try to avoid going to narrow or too wide.
  • Let your elbows flare out, at an angle between 45° and 90°. This will make the movement easier as it allows your chest muscles to do some/most of the work, rather than just your arms.
  • When you are pushing up, imagine that you are trying to squeeze your hands together. They won’t move, but this action of trying to bring them together will activate your chest muscles, which should be the main muscles driving the movement. Try this now and see the difference!
Prepping for a Push-Up (and Bracing Your Core!)
Before we talk about the progression, we need to talk about “prepping” for your push-up. What this really comes down to is setting your body in the right position and bracing your core. Regarding position, your arms should be straight under your shoulders with your elbows locked. Your knees or feet should be on the floor. From there you need to brace your core. So how do you do this? Essentially this means turning on the abdominal muscles so that your trunk doesn’t move when you bend your arms.
Here’s how I teach all my clients to brace their core. Firstly stand up, relax completely, and push your hand into your stomach. You should feel your stomach give way as you push into it. This means your abdominal muscles are relaxed.
Now, try to suck your stomach in as much as possible – and once you’ve sucked in as much as you can, squeeze your stomach as hard as you can, as if something is going to hit you and you are trying to protect yourself. It feels very similar to doing a ab crunch, but without the movement. Try and hold this contraction.
The next step is to do the same test again. Press your hand into your stomach and this time it should feel as if there is some resistance there. If you feel this resistance, then well done, you’re bracing your core! You want to hold this while you do your push-up for the best effect. Remember to breathe!
Next, let’s get stuck into the progression – there are four exercises, I’d recommend starting with the easiest and working from there!
Killer Push-Up Progression
When you first do a push-up, odds are it will be very challenging. Most people find they cannot do a full push-up at all. With this simple progression however, you won’t even need to be able to do a single knee push-up in order to start making progress.
  • TRX/Wall Incline Push-Up
  • Knee Push-Up
  • Half Push-Up
  • Full Push-Up
The TRX or wall incline push-up is the easiest to start with, as you are not flat against the ground, but on a much easier 45° angle. If you’re an absolute beginner and the thought of a knee push-up makes you cringe, then start here!
Simply place your hands against a wall or in a TRX, and step backwards to create an angle. You can increase the difficulty of these by stepping further away from the TRX or wall. Aim to be able to do 10-15 repetitions of a decent steep angle on the TRX or wall version before moving into a knee push-up.
Next we have the knee push-up. This is quite a common way to start with beginners. Support yourself on your hands and knees and go through the push-up motion. The difficulty can be adjusted by moving your knees closer or further away from your hands. Essentially, the further away your knees are from your hands, the harder the exercise will be. Again, aim for 10-15 good reps before you move on to the half full push-up.
Now this is where it gets fun! With the half push-up, you start in the full push-up position – arms straight, with your toes and hands the only point of contact on the ground. From there, lower yourself as if you were performing a full push-up. However just before your chest touches the ground, drop to your knees and perform the knee push-up. Make sure nothing but your knees and toes touch the ground when you do this transition. This is a hybrid between the two and lowering yourself in the full push-up position trains your body to grow stronger in this position, which sets you up perfectly for the final stage of the progression! Again, make sure you can blast through 10-15 good reps before moving on.
And here we are, at the good old full push-up. You should find these quite simple after grinding through the half push-ups. Remember to follow the 6 push-up essentials listed above and you’ll be well on the road to a powerful, sexy upper body.
Final Tip
One last tip – be persistent! Developing a strong push-up and the corresponding muscle tone doesn’t happen overnight. Keep at it for a couple of months and the results won’t let you down!


I hope you enjoyed this post! If you’re interested in hearing more of what I have to say, make sure to check out
www.studio72.nz.

Stay strong!

Tim

Sunday, April 10, 2016

Drop 10 Pounds of Fat At ANY Age Without Harmful Workouts

The most impressive thing is when someone who is 40, 50 or even 60 and can still move like a 20 year old. After all…

No matter how slim, lean and fit you are when you’re younger, what point is there if it doesn’t help you live a higher quality of life when you’re older, right? What’s even worse is…

Most people assume that you need these “new age” EXPLOSIVE exercises like box jumps, weighted sit-ups, and clapping pushups in order to burn fat and build lean useful muscle. However…

You might be surprised that the longevity secret behind some of the world’s best bodies over 40, 50 and 60+ are NOT using these explosive exercises.

Instead… they use exercises that give you all the benefits of these high intensity workouts but don’t have EXTREME impact on your joints. And the best part is…

…it will take you as little as 10 minutes.


Fast results without the pain,


Your friend and coach,

Dawn