FitMaxx....30 Minutes To Maximum Fitness

Here's Your Healthy Tip of the Day:  Every Thursday, I go to a FitMaxx class at Square Circle Gym, 139 Fulton Street.  This 30 minute noontime maximum fitness class works every single body part.  It's fun, fast, and you'll be dripping in sweat within 10 minutes.  If time works against your wellness program when it comes to exercise, I highly recommend you join this great class if you're part of the downtown scene!

Resistance Bands & How To Use Them

Here's Your Healthy Tip of the Day:  Today, my dear friend, J. Michael Festa, has generously shared with us some very good information on using resistance bands.  So, since you all asked...here it is!  Thank you Michael!

You can contact J. Michael directly email; jmichael10021@gmail.com , and you can also follow Michael''s blog, Mind Body Spirit Fitness @www.blogspot.com

Resistance Bands!!
Not everyone can afford gym memberships and personal trainers. Fear not! Fitness is ceratinly not out of reach; there are a number of alternatives. Your desire to become the best you can possibly be is the most important piece of the puzzle!
Resistance bands (or elastic bands) are available at most sporting goods stores and online. They can help you get a great workout at home and offer you the ability to work all the major muscle groups. The easiest way to learn about workouts with resistance bands is to google "resistance band workouts", and you'll have hours of hands on training avalialble to you for free. Personally, I have an I Phone, and there is a great app that I use to structure workouts for my clients, based on their very specific needs and ability.   It's called 'I Fitness' and it's about $3.
Almost any exercise you can do at a gym you can accomplish with resistance bands. The bands come in different resistance capabilities, thus making your workout harder or easier depending on the tensile strength of the bands used. For example, a simple push up becomes more challenging when you hold the end of the bands in either hand (using your body weight to keep the bands in place under your hands), the band should extend across your back, so that as you go through the motion of the push up you've got added resistance from the band. This simple use of resistance doubles the effectiveness of one of the most basic exercises that can be done at home. Do not worry about the number of push ups you can do with the band, you may even want to start with "normal" push ups as a warm-up to your resistance band push up. Try it out and let me know what you think!  Always remember that form is much more important than the number of repetitions you can accomplish.  I would much rather see any of my clients perform three repetitions with perfect form than twenty with poor form.
Please don't hesitate to contact me if you have any questions about working with resistance bands. As with any exercise routine or program, please make sure with a health professional that you are ready for it, and know your limitations. Any routine can be altered to fit every level of fitness. Don't forget, we all start somewhere, so, when are you going to join the race to the better you?
Much love and thank you for letting me be a part of your journey to a healthier you!

Bio:  J. Michael is the owner and founder of Mind Body Spirit Fitness based in Fort Lauderdale, Florida. MBS takes a holistic approach to fitness, incorporating all vital aspects of life into the concept of health. Michael has been living with full blown AIDS since 1986, and enjoys a healthy, full, and productive life. MBS and Michael's entire life are based upon his deep belief that only this present moment, the one we are living in right now, is important, and ultimately, all that is real. All we need is within each of us, and in ready reach for anyone who chooses to seek peace and well being. Healing the past and entering the future through the present moment are what takes MBS Fitness a leap beyond other fitness programs and routines.

Why Some of Us Should Not Eat Soy

Some of us are meat eaters, some of us are vegetarians/vegans and any variation of diet that's out there today.  But, why can't some of us tolerate soy?  Here are some facts on soy that you may not know about.  As always, everything in moderation is fine in the diet and soy should be viewed in the same manner by which one would moderate alcohols, fats, meats, etc.  Here we go:  
"...

• Soy is the second-most genetically modified crop in the United States.  Only corn beats soy in this arena.
• Soy never neutralizes its 'anti-nutrients' (phytates, protease inhibitors, lectins and saponins).  These 'anti-nutrients' are the elements that are contained in the soy to protect the seed and plant and this is a huge reason why many of us cannot digest soy (usually the same folks who cannot digest corn as well). 
• For most of us, having soy in moderation in our diet is not a problem, but too much soy can lead to damage of the stomach lining and some other digestive ailments.
• If we ate fermented soy, there would be fewer digestive problems involved with the ingestion of this protein.  Most Americans ingest soy through soy milk, tofu, additive to other foods or as a textured vegetable protein (TVP).
• Feeding soy milk to babies may not be the best idea.  Soy milk has been linked to autoimmune thyroid and pediatric problems, aluminum toxicity and early puberty (because of its high estrogen content).  It affects protein digestion and pancreatic function.  It lacks vitamin D and reduces the bioavailability of zinc, iron and lacks cholesterol (necessary for nerves, hormones and brain development).  Soy is a huge comoponent of baby formula...another 'health' food on the market for the second largest crop..."
• For the breast cancer patient...if your cancer cell is estrogen/progesterone receptive and you eat soy; you are feeding the cancer cells!

Here's Your Healthy Tip of the Day:  be smart!  Read more about soy online and educate yourselves about this food as you would read up on any other food source.  Just because  you hear 'it's good for you' on the television, doesn't mean it's good for you in particular! 
Today's material was provided to you via the hard work and research of Dr. Marlene Merritt, DOM, LAc, Can and the complete article 'Food Myths:  Bamboozled By The Soy Hype', can be found at www.acupuncturetoday.com January 2011, volume 12, Number 1.

Fitness...Don't Slack Off

This morning, while walking my trusty dog, I witnessed approximately 100 marines stretching and doing their morning exercises at the World Financial Center here in the Downtown Manhattan area.  It surely was something to see.  100 very fit men in the same place at the same time...a very uplifting sight for anyone's eyes.  Physical fitness at its best would be an understatement.  Later on, I witnessed the same group jogging at a nice slow and steady pace up Broad Street and past the New York Stock Exchange, singing a tune as they ran; smiling and waving back to all of us waving and cheering them on.  Boys, boys, boys and even some girls in the ranks - all jogging easy breezy.  It's only about a mile run they were doing and all told a 2 mile loop...peanuts for anyone who regularly exercises.  But, at the end of the group, there was another 20 or so individuals running in Naval t-shirts, huffing and puffing...struggling to keep up a 10 minute mile pace.  Every one of them was overweight and grossly out of shape.   Following these folks was yet another small gang, barely able to keep up with the naval crowd...ditto for their physical condition.  I had to chuckle because bringing up the rear with the police escort was an ambulance...clearly for the last two groups.  I later found out that the two groups running in the rear were reserves.  Good grief!  Maybe the reservists should visit boot camp a bit more often.  They should be in fit condition should they be called into active duty and being able to run can make the difference between living and dying.

Here's Your Healthy Tip of the Day:  Hopefully, none of us will ever have to run for our lives, but it sure is nice to know that you can if need be.  When you fall out of fitness, you fall out of step.  Your blood pressure and cholesterol rises, you can't seem to do the same sports you used to ('I'm too old' is the poor excuse I hear all the time from people) and you grow old faster.  There are men and women in their 70's doing full Ironman events, playing water polo, and running marathons.  They stay with their fitness program and so they're able to continue their activities.  No one wants to look as bad as the last two groups did today...quite frankly, it was an embarassment to the military.  But you don't have to train like a marine either.  Everything in moderation for good health and fitness.  So get with the program and get out there today.  Exercise for a good healthy life!
I'll see you all out there! 

Oh My Quads!!

Well, after a few days of running on the treadmill and doing literally a thousand squats, lunges, monster walks and every other type of leg/butt strengthening exercise....it hurts to sit today!!

Yes, folks!  I've got 'quad burn' today.  This gives new meaning to the word 'toilet' for a girl.  But, I'm  really happy about it....I'm waking up my muscles, releasing that lactic acid and the toxins that have been building up for the past few years and guess what??  My butt is about 1/2 inch higher than it was when I first started this blog!  My jeans fit and look better and best of all.....I FEEL BETTER!!!
I had my checkup with my surgeon this morning who thinks I'm doing really great and it's more physical therapy this afternoon.  SO WHAT TO DO ABOUT THE QUAD BURN?

HERE'S YOUR TIP OF THE DAY....
Take it from me, when you haven't worked out for a while or you do a lot more than ususal, this is quite common.  Nice hot baths with epsom salts or a hot shower followed by my famous chinese linament or tigers balm rubbed into the quads does wonders.  If you're had-core, then just take a rolling pin or mopstick and roll it back and forth over the quads, like you're pizza dough.  Drink lots of water, green tea and make sure you eat good lean protein.  You'll get over the burn, be back at the gym tonight and ready for major action this weekend.  Tomorrow is going to be a nice day here in Manhattan....I think it's gonna be a good day to jump some rope...see you out there!!

Yoga and More!

Well, today I went back to my morning yoga class after almost 6 weeks.  The comment my teacher and fellow yogis (after welcoming me back) was..'wow, you look great!   You lost weight!'.....NOTHING could have made me feel better today!  All this hard work and commitment to good health and fitness is paying off because it's being noticed!

For the first time in almost 2 years, I was able to do a full and DEEP Warrior 2 pose and a true Chair pose!  No knee pain at all!  All that physical therapy has been paying off.  My chattarongas were on the money and we ended class with gratititude and respect for oneanother and our practice.  My yoga teacher, Johanna, couldn't have been more supportive and kind and attentive.

Feeling like a superhero once again, I went straight for that treadmill after class and did 2 miles.  I started off slow at a 12 minute pace.  After a while, feeling like I was going nowhere fast, I stepped up the pace to a 9:30 mile.  I finished strong.  I share a 1/2 grapefruit with my trusty dog and enjoyed a protein shake.  I'm on track!  I'm back!  I'm healthy and strong!!

Namaste!

Life & Health Coaching

All of us need a coach, no matter what sport or activity we undertake.  We have a personal trainer, a baseball coach, a dance coach, a public speaking coach...so why don't you have a health and life coach???

Total Health and Life Coaching are available for you to make your life a fabulous one!
So telephone or email my office today and find out how Health and Life Coaching can make all the difference in your daily living!!
917-701-7582
k@kmondesire.com

Train Like a Pro and Fight Like a Girl

Yesterday, while showing my surgeon 'what I could do' 29 days after knee surgery, he looked at me while I was standing on one leg while my 'post surgical knee' was completely bent and lifted high enough to touch my nose and said "how can you do something like that???"  I told him it was years of training like a pro and fighting like a girl.  Being in generally good physical condition helps when you need any type of surgery but the road to recovery is crucial for longterm health.
If you can train like me and fight like me (a girl), you're WAY ahead of the game, 'cause not many people can fight like I can, that's for sure!!
During the past year, I have had many people ask me if I would train them in Muay Thai...to learn how to defend themselves, get into great condition, or obtain the back and arms that I have.  I've thought about it and have decided to train any of you who are willing to work hard and go the distance like any fighter.
So, if you want a back and arms like mine (go to: http://www.kmondesire.com/whatsnewsthismonth.html and look at that photo on the website....that's me and it ain't photoshop), give me a call or email me.  If you do what I tell you to do, in 12 weeks time, you're gonna see changes you never thought would happen and you are going to feel amazingly better.  The warm weather is coming....now's the time for all of us to get off our pitypots and get movin' and groovin'.
How many days is it to Easter???  My pants are beginning to get looser...how about yours????

So, What Am I Eating For Breakfast and How's That Knee????

Many of you ask me what I eat for breakfast and what my daily food intake is now that I'm on my way to health and fitness. O.K., here's a typical day:
Breakfast:  1 scoop low carb protein with 8oz skim milk and 2 tblspns of flaxseed oil.
Midmorning:  an orange, or a half a grapefruit, or a banana
Lunch:  2 oz lean protein with a handmade salad.  Dressing is a tblspn of olive oil with either balsamic vinegar or fresh squeezed lemon.
Midafternoon snack:  a bit of peanutbutter and honey on a flatbread and a fruit.
Dinner:  3 oz protein, dark leafy greens (hot or cold) and a green vegetable.  Maybe a flatbread or 1/2pita (since I'm a breadaholic).
Beverages:  I usually have a cup of coffee in the morning...or not.  I drink a pitcher of green tea during the day, plus lots of fresh water and at dinnertime, either seltzer with fresh lemon/lime or water.
That's basically the plan.
Today, it is 29 days since my knee surgery and my wonderful and talented surgeon tells me I'm doing just great!  We are going to add a minitrampolene to the mix and I'm bound for the elliptical machine!  Today, I wore real shoes (2.5" heel) and so far, so good!  Stairs are still a bit challenging but we both feel that within another 4 weeks, I might just be seen running again in the downtown area with my trusty dog, Sooki!
What's the secret to the success so far???  Acupuncture and laser for the knee, lots of physical therapy exercises that I do everyday, and proper diet.
Someone asked me today if it is true that acupuncture really works for diet.  YES!!!!  Acupuncture and herbal pills can stimulate thyroid function and boost the metabolism.  It can help drain excess fluid, reduce appetitie and clear toxins from the body that trap fats in the body.
Call or email me if you are interested in my 12 week total health program for Fitness!  It's worked quite well for many of my patients and can work for you too!!

36 DAYS TO TOTAL WELL BEING AND HEALTH

I'm committing myself to the next 36 days to getting back into fighting condition, losing at least 10lbs and getting back into my summer clothing.  I realized that this past Wednesday was Fat Tuesday and hence, it is the Lenten season for Catholics.  40 days of reflection, contemplation and sacrificing something that means much to a person in preparation for their season of rebirth and resurrection.
I am not a Catholic, but having had knee surgery 2 weeks ago and being in the journey of rehab, I've realized that over the past two years, I've 'let myself go'.  The shocker was to try on a pair of 'fat' pants and realizing that they are now barely fitting!!!  I turned around and looked in the mirror and realized where all that good food and no running has gone...guess!?
So I am committing myself to getting back into fighting form over the next 36 days, losing at least 10 of the 20lbs I've put on in the past two years and at least getting those 'fat pants' to be loose.   As some people will celebrate Easter and rejuventation, I will celebrate Spring and being in tip top health again!  Then, my goal will be the final 10 and commit to keeping it off and keeping fit for life!
I started this committment yesterday, Sunday, because most people start a lifestyle change on a Monday...DO SOMETHING DIFFERENT!!  Don't wait for the doomed Monday to roll around, start your own road to great health today!!!
Begin with looking inside yourself and finding out who you really are, what makes you 'tick', and who you know you can be - and that's your very best!
So, over the next 36 days, I will be giving you tips on detox, diet, exercise, mental stability in tough times and yes...my own progress - the trials and tribulations of the journey.
I might not ever be in the ring to fight again, but there is no reason why I can't look and feel like a champion once again!!
Stay tuned and let's all get involved with this one!