Dance as if no one's watching, sing as if no one's listening, and live everyday as if it were your last.
-Irish Saying

Promise Yourself

Promise yourself to be so strong
that nothing can disturb your peace of mind.
To talk health, happiness and prosperity
to every person you meet. To make all your
friends feel that there is something in them.
To look at the sunny side of everything and
make your optimism come true. To think of
only the best, to work for only the best and
expect only the best. To be just as enthusiastic
about the successes of others as you are about
your own. To forget the mistakes of the past and
press on to the greater achievements of the future.
To wear a cheerful countenance at all times and
give every living creature you meet a smile. To give
so much time to the improvement of yourself that
have no time to criticize others. To be too large
for worry, too noble for anger, too strong for fear and
too happy to permit the presence of trouble.


- Christian D. Larson



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Articles

I have posted some articles and information free to download.

 

  1. Affirmations[2].doc
  2. BeActive[2].pdf
  3. Benefits of a Personal Trainer.pdf
  4. CFG.pdf
  5. Why Warm Up Before A Workout.doc
  6. You Have To Lift to Lose.doc
  7. caffeine.pdf
  8. cardio_traininglog.pdf
  9. heart-rate-chart
  10. massagetherapyeffects.doc

Golfer’s Elbow

By Ben Benjamin, PhD

Question: The term “golfer’s elbow” refers to a strain of what muscle-tendon unit?

Answer: Flexor carpi radialis.To locate this structure, squeeze your elbows into the sides of your body, pressing as hard as you can. The bone you feel squeezing against your ribs is the medial epicondyle of the humerus. The flexor carpi radialis tendon is attached to the medial aspect of this epicondyle. Strain of the flexor carpi radialis is most frequent right at the tendon’s attachment, known as the tenoperiosteal junction. Referred pain is minimal in the elbow, so if pain is felt beyond the tenoperiosteal junction and into the forearm, the tendon body and the muscle belly likely are to be injured as well.

 

What is Osteoporosis?

Osteoporosis is a disease that weakens bones, increasing the risk of sudden and unexpected fractures. Literally meaning "porous bone," it results in an increased loss of bone mass and strength. The disease often progresses without any symptoms or pain.

Many times, osteoporosis is not discovered until weakened bones cause painful fractures usually in the back or hips. Unfortunately, once you have an osteoporotic fracture, you are at high risk of having another. And these fractures can be debilitating. Fortunately, there are steps you can take to prevent osteoporosis from ever occurring. And treatments can slow the rate of bone loss if you already have osteoporosis.

What Causes Osteoporosis?
Though we do not know the exact cause of osteoporosis, we do know how the disease develops. Your bones are made of living, growing tissue. An outer shell of cortical or dense bone encases trabecular bone, a sponge-like bone. When a bone is weakened by osteoporosis, the "holes" in the "sponge" grow larger and more numerous, weakening the internal structure of the bone.

From The Cleveland Clinic: Osteoporosis
WebMD Medical Reference provided in collaboration with The Cleveland Clinic

 

Dr. Gabe Mirkin's Fitness and Health e-Zine
January 28, 2007 Efficiency in Running Form
Most experienced runners can tell when other runners are in shape just by watching them run. They look for efficiency, a measure of how much energy is lost by wasteful movements during running. You run with your legs and all of your other movements are used just to balance your body. The main reason you don’t fall when you are walking or running is that your brain constructs a “center of gravity”, a point around which all movements on one side are balanced by equal movements on the other side. For example, when your right leg goes forward, your left arm goes forward and your right arm goes backward. You do this without thinking and your movements are automatically calculated in your brain. A study from The Hospital of Laval in France shows that even the best runners lose their efficiency when they become fatigued (Journal of Sports Medicine and Physical Fitness, June 2006). Experienced runners have consistent stride length and form. This study shows that with fatigue, their stride length decreases and, more importantly, they start to lose form by adding a significant amount of side-to-side movement that wastes energy and does not drive them forward. Running slowly does not teach your brain how to balance your body when you run fast. Good form comes from practicing running very fast in training. People who run slowly all the time usually have poor running form. They waste movements that do not help them move forward. For example, their feet often move to the side after they raise their feet from the ground. Their arms do not move loosely and comfortably to balance their bodies. They may run with toes pointed outward, which is a sign of weak shin muscles. If you want to improve your running form, run faster a few times every week.

 

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