Here are the different elements of the test:

So I’m developing a CoreFit Deck that you can take with you. Get the first of these workouts here and print out so you can just grab them and go to the gym. In fact, why not just take a few in your gym back so all you have to do is follow the pictures and do the routine. Simple. And it won’t even show up on your data usage.

There’s a new blood pressure trigger in town, folks.

Thought if you exercised and ate right you could prevent heart disease? Turns out research is piling up against more chemicals found in plastics. The latest study adds further credence to a growing concern that plastic chemicals not only throw off hormones and cause obesity but also cause oxidative stress internally on major organs within the body.

Researchers from New York University’s Langone Medical Center, the University of Washington, and the Penn State School of Medicine recently made a first-of-its kind connection between phthalates, a common chemical used to soften plastic, and higher blood pressure in children and teens. The study appeared in The Journal of Pediatrics.

Similarly, BPA has been shown to trigger abnormal heart rhythms.

9 Ways to Dodge Phthalates (DEHP):

Sports Nutrition: A Practice Manual for Professionals:

• Sound nutrition is essential for high-quality sport training and competition. This new edition is a joint venture between the Academy of Nutrition and Dietetics and the Sports, Cardiovascular and Wellness Nutrition (SCAN) dietetic practice group. The book is a go-to source for specific evidenced-based information on different sports nutrition topics.

100 Questions and Answers About Sports Nutrition & Exercise:

• Provides easily accessible answers to questions that athletes, athletic trainers and coaches may have about sports nutrition. Equipped with case studies, quick tips, and testimonials, this practical guide covers topics such as: vitamins and minerals, fluids, medications and supplements, weight management, warm ups and cool downs, flexibility, and more

We know our minds change our bodies. But do our bodies change our minds?

Powerful people typically are assertive, confidant, optimistic, risk takers, tend to think more abstractly. Physiologically they have more testosterone (dominance hormone) and less cortisol (stress hormone). High power alpha males in nature have high testosterone and low cortisol and powerful and effective leaders also have high testosterone and low cortisol.

Amy Cuddy describes her 2 min experiment;

“this is what we did; we decided to bring people into a blast and ronaldo experiment and these people adopted for two minutes either high-power opposes or low-power poses.”

The results

High Power Poses produced a 20% increase in testosterone (dominance hormone) and a 25% decrease in cortisol (stress hormone).

Low Power Poses produced a 10% decrease in testosterone (dominance hormone) and a 15% decrease in cortisol (stress hormone).

Simply expanding your body for two minutes produces very significant increases in your hormonal levels. These hormones are the same hormones that drive our confidence and our success in many cases. Amy Cuddy makes a strong case for the body’s ability to influence the way we think. Simply faking a motion for two minutes can convince you that you do belong, you can be successful and that you are powerful.

The first ever yoga study published in the Journal of the American College of Cardiology found yoga to be a safe, effective and relatively cheap therapy for improving the lives of heart patients.

The study conducted by The University of Kansas Hospital found that,

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]]> http://corefitchicago.com/blog/2013/02/23/the-heart-loves-yoga/feed/ 0 http://corefitchicago.com/blog/2013/02/16/lady-gagas-hip/ http://corefitchicago.com/blog/2013/02/16/lady-gagas-hip/#comments Sat, 16 Feb 2013 16:05:27 +0000 Shayna Robinson, MSPT, PhD http://corefitchicago.com/blog/?p=692 Continue reading →]]> Yes, even superstars get injured.

Doctors discovered that she suffered a labral tear in her right hip. Actually this is not an uncommon injury in athletes. Read on for preventative exercises and a lesson in hip anatomy!

What’s A Labral Tear

Symptoms include hip pain or a “catching” sensation in your hip joint. Initial treatment may include pain relievers and physical therapy (see below for exercises). Using arthroscopic techniques, surgeons can remove loose fragments from within the joint and trim or repair the hip labral tear. Surgery should only be for a worse case scenario injury as complications like scar tissue, range of motion and infection can result.

Hip Anatomy

The labrum is a strong fibrocartilage which forms a gasket around the socket of the head of the femur. It secures the femur to the pelvis. Here’s a breakdown of the anatomy:

• The hip is a ball-and-socket joint. The socket is formed by the acetabulum, which is part of the large pelvis bone. The ball is the femoral head, which is the upper end of the femur (thighbone).
• A slippery tissue called articular cartilage covers the surface of the ball and the socket. It creates a smooth, frictionless surface that helps the bones glide easily across each other.
• The acetabulum is ringed by strong fibrocartilage called the labrum. The labrum forms a gasket around the socket.
• The joint is surrounded by bands of tissue called ligaments. They form a capsule that holds the joint together. The undersurface of the capsule is lined by a thin membrane called the synovium. It produces synovial fluid that lubricates the hip joint.

The Exercises

Part of Lady Gaga’s issue lies in her workout routine. Obviously during performance, she is used broad range of motion, dynamic movements. To prepare for these quick broad movements, an athlete must strengthen the muscles that support the joint–specifically your pelvic girdle. These muscles prevent your pelvis from rotating forward or back, maintaining a neutral position. When your pelvis has laxity (or flexibility) this often means you may be prone to pain in your hips, back, and legs due to the incorrect position. Do these exercises to prepare for dynamic movement and stabilize the pelvis. I recommend 2x per day, 10 reps each.

 

 

 

]]> http://corefitchicago.com/blog/2013/02/16/lady-gagas-hip/feed/ 0 http://corefitchicago.com/blog/2013/02/16/in-a-pinch-dunkin-donuts/ http://corefitchicago.com/blog/2013/02/16/in-a-pinch-dunkin-donuts/#comments Sat, 16 Feb 2013 14:59:54 +0000 Shayna Robinson, MSPT, PhD http://corefitchicago.com/blog/?p=682 Continue reading →]]>

We can’t always perfectly plan our day. Yes, there will be times that you are running around the city, literally, jam packed with errands. Yesterday was clearly that day for me. So instead of not eating and running on fumes, I stopped at Dunkin Donuts to grab a bite.

Normally, I hate using fast food as a meal choice, but in this case I didn’t have time to stop and eat and I forgot my protein bar at home. “Don’t use this as an excuse to skip a meal,” I repeated to myself. It is my mantra these days….

Luckily, D&D had my back. A fact friendly tear-off perfect for my pocket. And you can download the pic I posted or check out the details below.

Best Food Choices At Dunkin Donuts:

1. egg white veggie wrap (150cals)
2. egg white turkey sausage wrap (150cals)
3. egg and cheese wrap (180cals)
4. ham, egg, cheese wrap (200cals)
5. egg white flat bread (280cals)

Best Drink Choices At Dunkin Donuts:

1. Hot Tea (0 cals)
2. Hot Coffee/Ice Coffee (5-25 cals, depending on additives like sugar, cream, etc.)
3. Latte Lite/Iced Latte Lite (80 cals)

 

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