Renegade

Getting fit requires dedication, discipline and hard work. It is not going to happen overnight and will not happen without exercise and the proper caloric consumption of healthy foods. The more active an individual is and the better one eats, intake of little or no sugars, sodium, manufactured foods, etc., the sooner results will occur. What many individuals fail to understand is consumption of unhealthy foods will only thwart exercise efforts as eating is a huge percentage of the equation when attempting to lose body fat and weight. Hidden sugars, fats, sodium and alcoholic drinks can easily add several pounds to one’s figure even when exercising.

I recommend to clients, whose goals are body fat and weight loss, to consume proper foods and exercise regularly in order to witness results. Obtaining results will aid in continued motivation while an overall feeling of increased energy and vitality will do the same.

We are a society used to immediate gratification. If we do not get immediate results we become frustrated and quickly lose sight of long term goals. However, becoming fit and healthy will take time. Health and wellness is a lifelong journey.

Don’t become frustrated if goals are not immediate, instead be proud you’ve began the journey to health. For continued motivation contact Jennifer Calderone at jcfitnessfirst@gmail.com.

Hordon Health

Today average levels of fitness have plummeted. Basic body weight exercises are presently “too advanced” for most of the population. The average person cannot even jump rope for more than a few seconds without becoming winded. Many individuals also lack the hand eye coordination and body control necessary to skip rope. The reason for this and the appalling decline in our nation’s overall health is due to a decline of exercise and general activity.

Our nation’s poor physical condition and health is shocking but must not be ignored. We must employ the necessary tactics to get our nation’s health back. One simple and inexpensive way to begin is with a jump rope. Although there are vast arrays of fancy fitness products available, the basic jump rope is a far superior item than others for cardiovascular conditioning and will have remarkable effects on improving overall fitness.

In addition to increasing cardiovascular efficiency, skipping rope also offers gains in foot and hand speed, increased work capacity, improved motor skills and will aid in the reduction of body fat. It also adds fun and provides a new challenge to a tired workout regime.

Jennifer Calderone
Hordon Health

The subject of wrist strength came up during a recent training session. I was asked by a trainee; what could be implemented to address this weak link to help with kettlebell cleans and snatches. Of course there was a catch. You knew that was coming, right? The catch was how one could strengthen the wrists without a barbell, a machine, or a kettlebell in an office type environment; a cubicle to be exact. I asked trainee if they had a three foot by four foot space on the floor that could be used. The answer was yes, if the chair was moved slightly. I then, much to the trainee’s liking, proceeded to show him “The Crouch Balance.”
The “The Crouch Balance” is a move I learned in an old 70’s style workout routine named “Hercules II” which is perfect for the office environment and requires only bodyweight.
Step 1: Crouch down, place hands flat on floor (about a foot in front of knees), splay fingers out with index fingers pointing straight ahead.
Step 2: Brace your inner thighs against elbows and slowly lean forward putting your full weight on the wrists and hands. Head position should be forward and upward. The maneuver will resemble a tripod, but knees are outside elbows not on top and your head is off the ground not on.
Step 3: Hold working up to a slow count of 15 deep breaths.
Step 4: Repeat as necessary.
Step 5: Very, very, very important. BEFORE your start this move, place a pen and/or paper close to your where your hands will be. Why? Because if your boss or client just happens to drop by unexpectedly, you can easily spring out of the “Crouch Balance” and make like you are just picking up something that fell off your desk and no one will be the wiser.
Step 6: Practice till perfect.

Protein

I get asked many times over and over the questions, what type of food is a protein and what is better organic vs. non-organic.  Many people make eating too complicated, when it is very easy.

My simple response to the question, what type of food is a protein, would be anything that has eyes provides a high quality protein.  These eyes proteins consist of beef, pork, fish(any kind), chicken, turkey, eggs, and milk.  Another great source of protein can come from plants.  These protein items consist of nuts and beans.  Eating a variety of protein from the eyes and plants is a great way to have balance.

As far as organic vs. non-organic, organic is the best if it is truly organic, but there is nothing wrong with non-organic foods.  People are finding that the restriction on organic foods are not closely monitored and that there are no nutritional differences between the two.  You can not go wrong eating organic or n0n-organic.

Lastly, do not make eating complex.  At every meal have a fist full of protein from the eye or plant source.  Remember KISS (Keep It Stupid Simple).  See my next post on how much protein to eat.

Ronald Lelko

Our nation’s health is deplorable. We are more obese than ever. At the same time, we have more technology available that should help simplify our lives and provide us with more free time. One might think we’d be more fit with additional hours available to exercise as a result of these modern day technological conveniences. Yet this is simply not the case. In fact, advancements in technology have proved counterproductive to our health as we spend endless hours sedentary while utilizing these gadgets. At work, individuals are “strapped” to their desks much of the day as most tasks are completed with the aid of the computer. Even simple communication amongst coworkers occurs with just a few simple key strikes and a click of the mouse.

Sadly, our children are severely paying the price. Today they are moving far less than ever before. As children, I know many of us fondly recall times spent outside playing baseball, basketball, hockey, riding bikes or simply running around. Not only were friendships formed but overall health and wellness remained high. Today this is not the case. Our children are less active and more obese than ever before. This sets the stage for a life time of bad habits and unmanageable obesity rates. Therefore, it is crucial to make health and exercise a priority early on. Turn off the video games, computers, and other technology and get our youth onto the playing fields exercising and having fun.

For more on this topic, don’t miss this month’s issue of DMC.

Jennifer Calderone
Hordon Health

While exercise is imperative to maintaining overall health and wellness there is another crucial component to health that is often overlooked –sleep. Sleep is essential to restore and rejuvenate our bodies. Yet many of us do not get adequate levels of sleep due to any number of reasons. Whatever the cause, lack of proper rest often translates into an increased reliance on stimulates such as caffeine to keep functioning at top levels throughout the day. While caffeine offers a temporary “pick me up,” it should not be utilized as a long term substitute for adequate rest.

Inadequate sleep is serious effecting mood, cognitive function, and overall physical abilities. In addition, irritability, impaired memory and creativity, higher stress levels and body fat are all derivatives of insufficient amounts of sleep. Studies have shown that continued levels of insufficient rest can also result in weight gain, anxiety, and depression. Most individuals require at least 8 hours of sleep per night but average only 4-6.

Severe sleep deprivation and sleep disorders are very serious matters that require medical attention. However, for the average person experiencing an occasional sleep disturbance, increased physical activity will help curb the frequency of these events. Increased physical activity allows for deeper periods of sleep and the ability to fall asleep faster.

For more on this topic contact, Jennifer Calderone.

Hordon Health
Nutfit at Dedham Strength & Fitness

Power 101

Over the years I have met some great mountain bikers in the state of Connecticut.  After the rides, many if not all of these fellow bikers ask me how I got so explosive on the bike.  They are amazed at my acceleration in flats, powering through technical sections and the power at which I climb.  My return question to them, “What kind of strength program do they perform?”  Many of the bikers did not work out with weights or the ones that did were performing the wrong exercises or protocol.

When taking a look at riding a bike you are pushing and pulling with each and every pedal stroke.  You are also perform this pushing and pulling with one leg doing the pushing while the other leg is doing the pulling.  With that being said, within your training program you should have a steady diet of single leg movements.

Check back for part 2, where I will show you how to do lunges for pedal power and destroy your competition.

The Beast

Ronald Lelko

Clients, athletes, society and nutrition experts make eating right to complex. KISS – Keep It Simple Stupid!  I try to convey this message to all of my clients and athletes.  Eating right is very simple!

The first thing you have to do is take all of the processed foods out of your diet.  A good rule of thumb to live by is anything that can be stored longer then a week or more without going bad can be considered a processed food.  When doing your grocery shopping stick to the outside of the food store, all of the processed foods are in the inside aisles.

Next time you go food shopping take a closer look at all of the food items on the outside of the store.  Many, if not all, of these foods are from the earth and will go bad after a week. Because of the short shelf life of these foods you should go grocery shopping one or more times per week.  These natural foods are the ones that you should be eating and come from an organic source if possible.

Look for Eating 101 part 2: Protein.

Ronald Lelko

Linear vs. Agility

In a recent interview I was asked, “what is important for a Wide Receiver, straight linear speed or agility?”  Many players and coaches are stuck on forty times (linear speed) and feel this is the most important factor to being good wide receiver.  Unfortunately, this is not the case.  If you take a look at the game of football it is not played in lanes, rather it is played with players accelerating, decelerating, and changing direction (agility) as fast as possible.  With that being stated, is vital that wide receivers work on their agility, their ability to accelerate and decelerate coming in and out of their break points.

In the classic fable the tortoise and the hare, we learn a valuable lesson that persistence results in triumphant. No matter how talented an individual may be, without the presence of a sound work ethic they will not succeed. Today, most individuals lack basic patience and the drive to work hard. When instant gratification is not granted, frustration sets in and the next matter that offers the promise of immediate success takes precedence. However, anything of value is worth the hard work it will take to achieve. Similar to the tortoise, the individual that will not accept failure is the one that will reign victorious.

Whatever the obstacle, face it head on and don’t give up. If others are smarter or more talented, don’t give in and don’t lose confidence. Continue with unwavering determination because dedication, hard work, a sound work ethic, strong mind and a resilient will are the ultimate equation for victory.

Build an unyielding mind and body that can conquer all that comes its way. Contact a Renegade Trainer today.

Jennifer Calderone
Hordon Health
Nutfit @ Dedham Strength & Fitness