This article arises from a conversation with a friend.
There is an athlete in all of us. Being an athlete is so much more than the physical prowess we associate with that word. Being an athlete is a state of being.
An athlete is someone who commits to their word on good days and bad. An athlete is someone who overrides the pendulum of the emotional highs and lows of life to get the job done. An athlete is someone who makes the commitment to doing and being one’s best on and off of the playing field. That playing field can be the skating rink, the tennis court, the treadmill or local Yoga studio. It’s wherever we commit to improving our health and well being through exercise and fitness.
It's important that we not look at it in relationship to other’s physical abilities. It’s not about training for the Olympics, signing a multi-million dollar contract or being on a nationally recognized team. Those are the outcomes of one’s training regimen. We don't become an athlete when we join a team. We get to join a team because we are an athlete.
Being an athlete is not a comparison that is measurable in how fast we can run, how high we can jump or the muscle definition of our body. It is measurable in the commitment we make to ourselves in overcoming the voice of fear and self-doubt that intrinsically arises when we say we are going to improve ourselves. It's about plowing through the chatter in our heads that says we’re too tired, too old, too out of shape - not good enough.
The next time you go for a walk, lift weights, take a fitness class, play a game of tennis, go for a swim, whatever it is you do for exercise, embrace the persona of being an athlete. Make the commitment to being your best in that moment no matter what the circumstances of your life. Push a little harder, run a little further, climb a little higher - believe in yourself. Overcoming exercise and fitness obstacles and moving to the next level brings with it the joy of accomplishment like no other.
Allow yourself to be an “athlete”. It will transform every aspect of your life.
Monday, July 19, 2010
Sunday, July 4, 2010
4th of July Red, White and Blueberry Smoothie
Happy 4th of July! Here’s a healthy and delicious way to start your day and celebrate the founding of our country - Red, White and Blueberry smoothie. Rich in antioxidants, this smoothie is the perfect blend for pre and post workout nourishment that can be enjoyed year round.
- Blueberries contain the highest concentration of antioxidants of all foods plus Vitamins C, B complex, E and A, and trace minerals such as iron and copper. This super food boosts the immune system, reduces belly fat, aids in digestion, preserves vision and helps brain function, to name a few.
- Cherry Juice contains a very high concentration of quercitin, a natural anti-inflammatory. Consider drinking 12 oz. of cherry juice daily, instead of popping ibuprofen for post workout aches and pains.
- Bananas are rich in potassium which helps reduce muscle cramps, rid fluid retention and regulate blood pressure. Plus a great source of Vitamin B6 and carbohydrate for quick and enduring energy.
Red, White and Blueberry Smoothie (Vegan)
2 cups ice
1 cup fresh or frozen blueberries
1 medium banana
8 oz. tart or black cherry juice - available at Trader Joe’s, Whole Foods and other health food stores.
Pour contents into a Vitamix or regular blender. Blend until smooth.
Pour into tall glasses and enjoy! This is fitness food at its best!
-You can mix it up and use fresh cherries and blueberry juice. Add raspberries and strawberries, too. The combinations are as endless as your imagination.
-For a bit of a protein punch you can add 1/2 cup nonfat vanilla yogurt, either regular or soy for vegans and those lactose intolerant, to the mix.
Please remember to drive safely wherever your holiday plans take you.
- Blueberries contain the highest concentration of antioxidants of all foods plus Vitamins C, B complex, E and A, and trace minerals such as iron and copper. This super food boosts the immune system, reduces belly fat, aids in digestion, preserves vision and helps brain function, to name a few.
- Cherry Juice contains a very high concentration of quercitin, a natural anti-inflammatory. Consider drinking 12 oz. of cherry juice daily, instead of popping ibuprofen for post workout aches and pains.
- Bananas are rich in potassium which helps reduce muscle cramps, rid fluid retention and regulate blood pressure. Plus a great source of Vitamin B6 and carbohydrate for quick and enduring energy.
Red, White and Blueberry Smoothie (Vegan)
2 cups ice
1 cup fresh or frozen blueberries
1 medium banana
8 oz. tart or black cherry juice - available at Trader Joe’s, Whole Foods and other health food stores.
Pour contents into a Vitamix or regular blender. Blend until smooth.
Pour into tall glasses and enjoy! This is fitness food at its best!
-You can mix it up and use fresh cherries and blueberry juice. Add raspberries and strawberries, too. The combinations are as endless as your imagination.
-For a bit of a protein punch you can add 1/2 cup nonfat vanilla yogurt, either regular or soy for vegans and those lactose intolerant, to the mix.
Please remember to drive safely wherever your holiday plans take you.
Monday, June 28, 2010
Learn to train like the champion you are!
We are very excited to announce that Brandon is now teaching his “off-ice for skaters” class in Santa Monica. Figure skaters, come join us for an amazing hour of
fitness, dance and conditioning. Learn to master the proper technique for jumps (entrance, air and landing position), spins (entrance, spin and landing position), spirals and footwork in a fun, fast pace workout. Discover how fusing the elements of Pilates, cardio, plyometrics, resistance training, dance and yoga can enhance your skating.
Sport-specific fitness is the optimal way for athletes to train to improve performance. This workout will give you the stamina to get through your on-ice practice sessions and competitions with power and ease.
This fitness regimen is designed to:
-teach correct skating posture and alignment
-build cardiovascular strength and endurance.
-strengthen the core
-reshape the body by toning and elongating muscles
-increase flexibility
-teach injury prevention
-inspire confidence as an athlete
Brandon will challenge you beyond your expectations with his electrifying personality and individualized attention. Every class ends with a motivational message that will transform how you perceive yourself on and off of the ice.
The class is open to all adult figure skaters, all levels.
Date: Tuesdays (ongoing)
Time: 8:00pm - 9:00pm
Location: Doneva Ballet School
Street: 1334 Lincoln Blvd
City/Town: Santa Monica, CA
Questions?
Contact: Deborah Brooks
(213) 247-8823
db@edgeworxsportfitness.com
fitness, dance and conditioning. Learn to master the proper technique for jumps (entrance, air and landing position), spins (entrance, spin and landing position), spirals and footwork in a fun, fast pace workout. Discover how fusing the elements of Pilates, cardio, plyometrics, resistance training, dance and yoga can enhance your skating.
Sport-specific fitness is the optimal way for athletes to train to improve performance. This workout will give you the stamina to get through your on-ice practice sessions and competitions with power and ease.
This fitness regimen is designed to:
-teach correct skating posture and alignment
-build cardiovascular strength and endurance.
-strengthen the core
-reshape the body by toning and elongating muscles
-increase flexibility
-teach injury prevention
-inspire confidence as an athlete
Brandon will challenge you beyond your expectations with his electrifying personality and individualized attention. Every class ends with a motivational message that will transform how you perceive yourself on and off of the ice.
The class is open to all adult figure skaters, all levels.
Date: Tuesdays (ongoing)
Time: 8:00pm - 9:00pm
Location: Doneva Ballet School
Street: 1334 Lincoln Blvd
City/Town: Santa Monica, CA
Questions?
Contact: Deborah Brooks
(213) 247-8823
db@edgeworxsportfitness.com
Monday, June 21, 2010
Fitness in Fifteen
Today’s Tip: Fitness in Fifteen
If time is what is stopping you from becoming physically active than let go of having to set aside an hour to workout and start thinking in 15 minute increments. Everyone has 15 minutes to spare during the day. Sometimes you just need to get creative to find them and incorporate fitness in a productive manner.
Where can you find the time? What can you do in 15 minutes?
Here are 4 suggestions to find the time with some workout ideas to get you started:
Set your alarm 15 minutes earlier and do morning yoga poses and gentle stretching.
It will change your entire day by giving you more energy.
Use 15 minutes of your lunch hour to take a one mile walk after eating a light lunch. It will help speed up digestion and keep you from craving an afternoon siesta.
Keep a resistance band in the desk of your home or work office. Take a15 minute break from the computer and build some muscle by using the band for bicep curls, triceps extensions and more. You can search the web for resistance band exercises that will strengthen muscles and loosen stiff joints.
Use your kitchen counter as a ballet barre while cooking dinner. It takes 15 minutes to boil a pot of water for pasta. While you wait do knees bends(plies), lunges, squats, leg kicks, back stretches and push-ups using the counter for support and stability. These multi-joint exercises tone the body fast.
These four “Fitness in Fifteen” workouts add up to one hour and work your body in different ways. You can do one or all of them. It’s a great way to get started on a regular exercise regime if time is tight. Once you see how exercise fits into your busy day and discover how good you feel, you’ll always find the time.
Remember, finding those spare 15 minutes during your busy day to get active will spare you a lifetime of medical ailments due to living a sedentary lifestyle. Sedentary lifestyle is equivalent to smoking 1 pack of cigarettes a day in terms of health risk. Our bodies were meant to move so set your clock and get moving.
If time is what is stopping you from becoming physically active than let go of having to set aside an hour to workout and start thinking in 15 minute increments. Everyone has 15 minutes to spare during the day. Sometimes you just need to get creative to find them and incorporate fitness in a productive manner.
Where can you find the time? What can you do in 15 minutes?
Here are 4 suggestions to find the time with some workout ideas to get you started:
Set your alarm 15 minutes earlier and do morning yoga poses and gentle stretching.
It will change your entire day by giving you more energy.
Use 15 minutes of your lunch hour to take a one mile walk after eating a light lunch. It will help speed up digestion and keep you from craving an afternoon siesta.
Keep a resistance band in the desk of your home or work office. Take a15 minute break from the computer and build some muscle by using the band for bicep curls, triceps extensions and more. You can search the web for resistance band exercises that will strengthen muscles and loosen stiff joints.
Use your kitchen counter as a ballet barre while cooking dinner. It takes 15 minutes to boil a pot of water for pasta. While you wait do knees bends(plies), lunges, squats, leg kicks, back stretches and push-ups using the counter for support and stability. These multi-joint exercises tone the body fast.
These four “Fitness in Fifteen” workouts add up to one hour and work your body in different ways. You can do one or all of them. It’s a great way to get started on a regular exercise regime if time is tight. Once you see how exercise fits into your busy day and discover how good you feel, you’ll always find the time.
Remember, finding those spare 15 minutes during your busy day to get active will spare you a lifetime of medical ailments due to living a sedentary lifestyle. Sedentary lifestyle is equivalent to smoking 1 pack of cigarettes a day in terms of health risk. Our bodies were meant to move so set your clock and get moving.
Saturday, June 12, 2010
Eat Healthfully!
Today’s Tip. Let go of the word "diet"! Replace it with the term, "eating healthfully.” Try to let food be a positive part of your daily living. Food is the essence of life and should be treated as such. When we choose to "eat healthfully" we can't help but make wise choices and enjoy those choices in moderation.
A good rule of thumb is to remember to eat from “Nature’s Rainbow.” Eat at least 10 servings (1 serving equals 1/2 cup) of different colored fruits and vegetables every day. Choose those with a deep rich color such as mango, blueberries, spinach, butternut squash and kale. You’ll get lots of vitamins, minerals and fiber plus the added benefits of phytochemicals. Those are the compounds found in the color, scent, taste and texure of fruits and vegetables believed to have antioxidant as well as other health benefits. Try to buy local. Those fruits and vegetables are picked ripe and will have more flavor and better texture. Produce loses much of its health benefits sitting in storage and on market shelves.
This change in attitude towards eating may take some effort as most of us have become programmed to live on the diet/binge roller coaster in order to fit into our”skinny” jeans. Whether we eat or don’t eat there is always a negative connotation with regards to food. Try it! When you stop dieting and start “eating healthfully” you will feel better, look better and sleep better. Food will once again become a positive part of your life bringing you much joy and pleasure.
A good rule of thumb is to remember to eat from “Nature’s Rainbow.” Eat at least 10 servings (1 serving equals 1/2 cup) of different colored fruits and vegetables every day. Choose those with a deep rich color such as mango, blueberries, spinach, butternut squash and kale. You’ll get lots of vitamins, minerals and fiber plus the added benefits of phytochemicals. Those are the compounds found in the color, scent, taste and texure of fruits and vegetables believed to have antioxidant as well as other health benefits. Try to buy local. Those fruits and vegetables are picked ripe and will have more flavor and better texture. Produce loses much of its health benefits sitting in storage and on market shelves.
This change in attitude towards eating may take some effort as most of us have become programmed to live on the diet/binge roller coaster in order to fit into our”skinny” jeans. Whether we eat or don’t eat there is always a negative connotation with regards to food. Try it! When you stop dieting and start “eating healthfully” you will feel better, look better and sleep better. Food will once again become a positive part of your life bringing you much joy and pleasure.
Sunday, May 9, 2010
Proper Hydration for Peak Sport and Fitness Performance
Proper hydration is essential for sports and fitness performance. Cooling of elevated core temperature during exercise results in fluid loss in the form of sweat on the skin’s surface. It is a natural and healthy response. Along with water, sodium and other electrolytes are lost from the body in this process. As a general rule, the more fit we become the more we sweat as our body becomes an efficient cooling machine. Replacing lost fluid and electrolytes is the key to peak performance, endurance and injury prevention. The question is, what, how much and when should we be drinking?
Water and electrolyte replacement has become big business. Walk into any fitness center, supermarket, convenience store and gas station and you will find a dizzying array of specialty waters, sport and energy drinks and electrolyte replacement solutions. How do you choose? Do you really need these expensive drinks? Here’s the scoop.
Research has shown that water is all you need for any exercise activity lasting less than 1 hour. Our diets provide enough sodium and other electrolytes such as potassium and magnesium to counter any loss for that duration.
After 1 hour electrolytes do need to be replaced, especially sodium, as well as carbohydrates. Hence the marketing and draw of sport and energy drinks, which contain sodium and sugar. Unfortunately, they can also contain lots of calories and artificial additives such as food coloring. In a pinch they are a great solution to replenishing fluid and electrolytes. But with a little foresight and planning you can make your own sports drink for pennies. And when you put it in reusable container you help the environment, too.
Sports Drink Recipe:
1 Qt. Water
1/3 tsp salt
½ to 1 ½ tsp. sugar
Keep your water and /or sports drinks at 41-59 degrees F as they are absorbed by the body faster at these temperatures. In other words, keep it cool and out of the hot sun of your car.
We’ve covered the what to drink but when and how much is just as important. We all sweat at different rates, so these are general guidelines for fluid replacement. Drink 2- 3 glasses of water 2 hours before exercising and another glass 15 minutes before exercising. During rigorous and intense activity, 8 oz. of fluid should be replaced every 10-15 minutes with a sports drink added after 45 -60 minutes. Modify this for less intense activity.
Don’t wait for your body to send an SOS signal that you’re going down. Too often we are encouraged to push ourselves to the limit as if it will give us more endurance, strength and power. Nothing could be further from the truth. Being properly hydrated adds to your endurance and prevents fatigue that can lead to injury. Dehydration can have dire consequences, especially in the heat. Please make sure that anyone who is training you also follows this philosophy. You should have the freedom to stop and take a sip during any fitness class and training session. Just don’t overdo it. Hyperhydration or too much fluid replacement for your body’s requirements is a possibility and can be just as dangerous. Listen to your body and learn its cues.
So, drink to your health, your fitness health that is, for optimal strength, power and endurance.
Water and electrolyte replacement has become big business. Walk into any fitness center, supermarket, convenience store and gas station and you will find a dizzying array of specialty waters, sport and energy drinks and electrolyte replacement solutions. How do you choose? Do you really need these expensive drinks? Here’s the scoop.
Research has shown that water is all you need for any exercise activity lasting less than 1 hour. Our diets provide enough sodium and other electrolytes such as potassium and magnesium to counter any loss for that duration.
After 1 hour electrolytes do need to be replaced, especially sodium, as well as carbohydrates. Hence the marketing and draw of sport and energy drinks, which contain sodium and sugar. Unfortunately, they can also contain lots of calories and artificial additives such as food coloring. In a pinch they are a great solution to replenishing fluid and electrolytes. But with a little foresight and planning you can make your own sports drink for pennies. And when you put it in reusable container you help the environment, too.
Sports Drink Recipe:
1 Qt. Water
1/3 tsp salt
½ to 1 ½ tsp. sugar
Keep your water and /or sports drinks at 41-59 degrees F as they are absorbed by the body faster at these temperatures. In other words, keep it cool and out of the hot sun of your car.
We’ve covered the what to drink but when and how much is just as important. We all sweat at different rates, so these are general guidelines for fluid replacement. Drink 2- 3 glasses of water 2 hours before exercising and another glass 15 minutes before exercising. During rigorous and intense activity, 8 oz. of fluid should be replaced every 10-15 minutes with a sports drink added after 45 -60 minutes. Modify this for less intense activity.
Don’t wait for your body to send an SOS signal that you’re going down. Too often we are encouraged to push ourselves to the limit as if it will give us more endurance, strength and power. Nothing could be further from the truth. Being properly hydrated adds to your endurance and prevents fatigue that can lead to injury. Dehydration can have dire consequences, especially in the heat. Please make sure that anyone who is training you also follows this philosophy. You should have the freedom to stop and take a sip during any fitness class and training session. Just don’t overdo it. Hyperhydration or too much fluid replacement for your body’s requirements is a possibility and can be just as dangerous. Listen to your body and learn its cues.
So, drink to your health, your fitness health that is, for optimal strength, power and endurance.
Monday, March 1, 2010
Get Cracking and Go Nuts!
It seems that the health and fitness industry has gone nuts. Well, nutritionally, at least and for a good reason. Nuts are crunchy little gems of heart healthy unsaturated fat and protein which is why they are the perfect pre and post exercise snack. While they are high in fat they contain no cholesterol. Clinical studies have shown that nuts are beneficial to lowering "bad" LDL cholesterol, lowering blood pressure and reducing the risk of Type 2 diabetes.
They come in many varieties each with its own healthful benefits. All nuts are a rich source of potassium as well as magnesium, copper and iron, minerals that are often lacking in our diets. Almonds are a great source of Vitamin E and calcium. Walnuts are high in Omega 3 fatty acids. Hazelnuts are a great source of folate. Pistachios are abundant in calcium, copper and iron. And they're all delicious! So good that sometimes it's easy to just keep munching. Here are some helpful tips.
- Eat no more than 1.5 ounces or 1/3 cup a day. That's roughly 225 calories depending on the nut.
- Measure a portion and stick with it.
- Only buy raw or unsalted dry roasted nuts
- Store them in the freezer to increase shelf life. Nuts go rancid easily.
- Add them to salads, yogurt and oatmeal for extra crunch
My favorite new way to enjoy nuts is the old-fashioned way. I buy them in the shell. I put a bowl of them on the coffee table with a nutcracker and crack open a few while I'm reading. Here are the benefits to buying them in the shell.
- It slows down your eating so you feel full sooner. No temptation to eat the whole jar!
- It 's a workout!
- Nuts in the shell have a longer shelf life
- Seeing them in the shell gives you a connection to their earthly source
- Makes a nice display on your coffee table...always a plus
So, get cracking and go nuts! It's the perfect snack.
They come in many varieties each with its own healthful benefits. All nuts are a rich source of potassium as well as magnesium, copper and iron, minerals that are often lacking in our diets. Almonds are a great source of Vitamin E and calcium. Walnuts are high in Omega 3 fatty acids. Hazelnuts are a great source of folate. Pistachios are abundant in calcium, copper and iron. And they're all delicious! So good that sometimes it's easy to just keep munching. Here are some helpful tips.
- Eat no more than 1.5 ounces or 1/3 cup a day. That's roughly 225 calories depending on the nut.
- Measure a portion and stick with it.
- Only buy raw or unsalted dry roasted nuts
- Store them in the freezer to increase shelf life. Nuts go rancid easily.
- Add them to salads, yogurt and oatmeal for extra crunch
My favorite new way to enjoy nuts is the old-fashioned way. I buy them in the shell. I put a bowl of them on the coffee table with a nutcracker and crack open a few while I'm reading. Here are the benefits to buying them in the shell.
- It slows down your eating so you feel full sooner. No temptation to eat the whole jar!
- It 's a workout!
- Nuts in the shell have a longer shelf life
- Seeing them in the shell gives you a connection to their earthly source
- Makes a nice display on your coffee table...always a plus
So, get cracking and go nuts! It's the perfect snack.
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